Dan Atkins is the Head Coach of the Triathlon Australia Performance Centre on the Gold Coast. He discusses the demands of elite draft-legal triathlon in 2020 and how to prepare for these demands. All along, he shares training advice highly applicable to any endurance athlete, elite or amateur, triathlete or single-sport. IN THIS EPISODE YOU'LL LEARN ABOUT: -The demands of elite draft-legal triathlon in 2020. -Training elite and developmental athletes for world class draft-legal performances -A t...
Jan 20, 2020•1 hr 19 min
Q&A #69 - Planning your race schedule; Suppressed heart rate in high-intensity training How many tune-up races should you consider doing in a season before a late-summer A-race? How should you approach training for those tune-up races to be in peak fitness when it matters? Possible reasons and solutions for suppressed heart rate in high-intensity interval training: non-functional over-reaching, glycogen depletion, peripheral endurance limitations LINKS AND RESOURCES: That Triathlon Show webs...
Jan 16, 2020•26 min
Dr. Charles Samuels is the Medical Director of the Centre for Sleep & Human Performance in Calgary, Alberta. One of his key interest areas is exploring the relationship of sleep on recovery and performance in elite Canadian athletes, up to the Olympic level. In this episode, Dr. Samuels filters through some of the noise surrounding sleep, gives practical advice for getting adequate sleep, and discusses why sleep tracking wearables do more harm than good. IN THIS EPISODE YOU'LL LEARN ABOUT: -...
Jan 13, 2020•54 min
Q&A #68 - Training zones and energy systems; Effective training with no goal race; Block training considerations; Weightlifting belts, yay or nay? How do "training zones" relate to "energy systems"? How should you structure your training over the course of a year when the goal is to improve performance, but you don't target a specific race? Common mistakes done in block training When (if ever) is it acceptable to use a lifting belt when lifting weights in the gym? LINKS AND RESOURCES: That T...
Jan 09, 2020•31 min
Professor David Bishop is a world leader in muscle exercise physiology with more than 250 publications to date. He explains how high training volume and high-intensity training each leads to particular endurance adaptations on a cellular and mitochondrial level. Knowing about these adaptation pathways and effects of different training methodologies is essential for triathletes and coaches when planning out their training. IN THIS EPISODE YOU'LL LEARN ABOUT: -The difference between mitochondrial ...
Jan 06, 2020•1 hr 13 min
Q&A #67 - Back-to-back workouts; Rest days, workout frequency, and dosage; 70.3 race fueling; Fasted workouts vs. fueled workouts What are the benefits and drawbacks of doing workouts back-to-back compared to e.g. doing one workout in the morning and one at lunch? Is it better to spread out the same number of total workouts over more days (and fewer rest days) or less days (and more rest days)? Considerations for 70.3 race nutrition planning and training When is it ok to do fasted workouts a...
Jan 02, 2020•32 min
We look back at 2019 and listen to some of the very best audio segments from the top-10 interviews of That Triathlon Show this year. IN THIS EPISODE YOU'LL HEAR FROM: -World Champions keep things simple: training masterclass with Joel Filliol | EP#172 -Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175 -FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 -Endurance sports nutrition: state of the art in 2019 with prof. John Ha...
Dec 30, 2019•1 hr 22 min
Q&A #66 - Whoop and Halo Sport - the next big things or riding the hype wave? What is the evidence supporting the Whoop strap, that measures heart rate, heart rate variability (HRV) and tracks sleep? Is continuous HRV-measurement overnight better than a standardised morning measurement? Is there any validation for the accuracy of Whoop's measurements? What is the evidence supporting the Halo Sport neurostimulator, that uses transcranial direct current stimulation (tDCS) to supposedly improve...
Dec 26, 2019•27 min
Dave Cripps is the director and physical performance coach at TriTenacious and Coalition Performance. Dave has worked extensively with both professional and amateur athletes in triathlon and outside of triathlon (including working in rugby with the Leicester Tigers), and here he shares his thoughts on how strength training can and should be incorporated in a triathlon training program in a time-efficient manner. IN THIS EPISODE YOU'LL LEARN ABOUT: -The benefits of strength training for triathlet...
Dec 23, 2019•1 hr 31 min
Q&A #65 - How much and when to train in the aerobars; Rest/freshness requirements before testing (e.g. lactate testing) How much is enough when it comes to training in the aerobars/Time Trial position? Does the amount of training in the aerobars change over the course of the year, or with training indoors compared to outdoors? What type of workouts should preferentially be done in the aerobars versus sitting up? How rested and fresh should you be before fitness testing such as lactate tests ...
Dec 19, 2019•30 min
Scientific Triathlon coaches James Teagle, Lachlan Kerin and Mikael Eriksson get together to discuss different training ideologies. What are the pros and cons of each, for whom might each be more or less relevant, and what are common mistakes and pitfalls to avoid when it comes to training ideologies? IN THIS EPISODE YOU'LL LEARN ABOUT: -The Lydiard model -The interval-heavy model -The threshold-heavy model -The Kenyan/Canova model -The Trisutto model -The polarised model -The sweet spot heavy m...
Dec 16, 2019•1 hr 20 min
Q&A #64 - Base training/Winter training; Strength training and DOMS; Goal-setting for races What type of training, progression, load, and periodisation should you do during the winter months (base training)? How can you minimise and manage Delayed Onset Muscle Soreness (DOMS) from strength training and lifting weights? What types of goals should you set for your races when completing the distance isn't a challenge but you're also not competing for wins or podiums? LINKS AND RESOURCES: That T...
Dec 12, 2019•31 min
Coach Adam Pulford of Carmichael Training Systems discusses the yearly training plan for a cyclist, what goes into each training phase, and tackles plenty of frequently asked questions that cyclists, triathletes and other endurance athletes all need to consider when planning their training and racing calendar. IN THIS EPISODE YOU'LL LEARN ABOUT: -The yearly periodisation of a typical cyclist -The architecture of mesocycles and microcycles -The competitive phase and maintaining fitness and freshn...
Dec 09, 2019•1 hr 10 min
Q&A #63 - Protein intake; Equipment for home-based strength training; Top books for self-coached triathletes; Recovering from a bike crash How much protein should triathletes consume and how should it be distributed across the day? What are the most essential pieces of equipment needed for home-based strength training? What are Mikael's top-5 most recommended books for self-coached triathletes? How should you rehabilitate from a bike crash and work on putting back any lost muscle mass from b...
Dec 05, 2019•38 min
Andrew Simmons is founder and Head Coach of Lifelong Endurance in Denver, Colorado. He joins us to discuss all things altitude, from going up to altitude for a training camp to gain physiological advantages, to dealing with having to race at altitude despite normally residing at sea level. IN THIS EPISODE YOU'LL LEARN ABOUT: -The physiology of training and racing at altitude -The theory and application of altitude training camps -Going to altitude to race -Considerations for athletes living at a...
Dec 02, 2019•1 hr 16 min
Q&A #62 - Sprint Interval Training during the off-season; Poor correlation between 20-minute power and race performance What is Sprint Interval Training (SIT) and why might you want to include it in your training? Is the off-season a good time to incorporate SIT? My race performances and fitness improve, but my 20-minute power remains the same - why is this? The importance of knowing the composition of power and understanding changes in aerobic and anaerobic contribution LINKS AND RESOURCES:...
Nov 28, 2019•19 min
James Debenham, PhD, is a physiotherapist, researcher and university lecturer, as well as an accomplished Ironman athlete himself. He discusses the ins and outs of injury prevention and factors contributing to injury development, as well as rehabilitation from injury for triathletes and endurance athletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -The biology of tissue and tissue loading -Variables contributing to injury development -How to manipulate training variables and lifestyle variables to pre...
Nov 25, 2019•1 hr 27 min
Q&A #61 - Training maintenance during 15-hour day work weeks; Acceptable fitness decreases from a season break and rate of rebuilding fitness How can you maintain some level of training when certain work weeks are incredibly packed and there's almost no time for training Using commuting as training and setting the right expectations Having sleep as a non-negotiable What kind of fitness decrease (e.g. in FTP) is normal and acceptable after a yearly season break? How quickly can and should you...
Nov 21, 2019•21 min
Danny Lennon, founder of Sigma Nutrition Radio makes a living staying up to date with current research and evidence in nutrition. He discusses current nutrition trends and what the consensus of them actually is. IN THIS EPISODE YOU'LL LEARN ABOUT: -Chrono-nutrition -Carbohydrates and low-carb diets -The gut microbiome -Intermittent fasting and time-restricted feeding -Genetics, genetic testing and nutrition SHOWNOTES: https://scientifictriathlon.com/tts208/ THAT TRIATHLON SHOW HOMEPAGE: www.that...
Nov 18, 2019•57 min
Q&A #60 - Training considerations for time-rich athletes; Heat acclimatisation and maintenance How should "time-rich" athletes with lots of time available to train take advantage of that time? How can you (and why should you) maintain your level of heat acclimatisation when going away to a cooler climate for holidays? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Q&A #58 - Getting a coach, what to expect from a coach, and what your coach will expect from you Al...
Nov 14, 2019•21 min
Walter Staiano, PhD, is a researcher and performance consultant specialising in mental fatigue, mindfulness in athletic performance, and the mechanisms that increase and decrease perception of effort and thereby endurance performance. IN THIS EPISODE YOU'LL LEARN ABOUT: -How mindfulness training can impact athletic, cognitive and social performance -How mental fatigue arises, how it impacts endurance sports performance and how to manage and minimise mental fatigue -What Brain Endurance Training ...
Nov 11, 2019•1 hr 12 min
Q&A #59 - Base training and long rides; Aerobic threshold training; Lactate meters and ramp tests How to do base training when getting in long rides is difficult Should you train at or around the aerobic threshold, or always stay below it when doing low-intensity training? What is a good lactate meter to purchase? How long should ramp test stages last? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Base training: off-season do's and dont's with James Teagle and Lach...
Nov 07, 2019•25 min
Listeners of That Triathlon Show describe how they balance family and work commitments with triathlon training and solve the puzzle of fitting so much into a busy life. IN THIS EPISODE YOU'LL LEARN ABOUT: -Scheduling tips -Preparation keys -Hacks to find time you didn't think existed -The overall mindset to this balancing act SHOWNOTES: https://scientifictriathlon.com/tts206/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it ...
Nov 04, 2019•58 min
Q&A #58 - Getting a coach, what to expect from a coach, and what your coach will expect from you What should athletes expect from a coach? What are the main factors to consider when selecting a coach, and on the flipside, which common questions and considerations are irrelevant and useless? What are the foundations of a good coach-athlete relationship and what should each party bring to the table? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans SPONSORS: ROKA - The f...
Oct 31, 2019•28 min
Amber Neben is one of the most accomplished cyclists in the history of women's cycling, with two individual World Championship titles, two Olympic games, and recently finishing 4th at the World Championship Time Trial event at the age of 44. Amber and her coach Tim Cusick join us today to discuss the training that has led to so much success and importantly, great longevity and continued success in the sport of cycling. IN THIS EPISODE YOU'LL LEARN ABOUT: -How Amber's training year leading up to ...
Oct 28, 2019•1 hr 13 min
Q&A #57 - Fueling workouts; Diet and body types How should you fuel different types of workouts (long, short, intense, easy) before and within the workout? Should you adjust your diet based on your body type? (Endomorph, mesomorph, ectomorph) LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Nutrition before, during and after workouts | EP#100 All past nutrition-related episodes of That Triathlon Show SPONSORS: ROKA - The finest triathlon wetsuits, apparel, equipment, ...
Oct 24, 2019•19 min
Scientific Triathlon coaches James Teagle, Lachlan Kerin and Mikael Eriksson get together to discuss fatigue. How much fatigue is acceptable to experience in triathlon training, how can you manage fatigue, and how do you adjust training and other factors if you end up carrying too much fatigue? IN THIS EPISODE YOU'LL LEARN ABOUT: -Acute versus accumulated fatigue and how they should be treated differently -Different kinds of fatigue: peripheral (muscular), central (nervous system), mental, and g...
Oct 21, 2019•1 hr 7 min
Q&A #56 - Running a marathon in preparation for an Ironman; 20-minute FTP-test vs. Ramp FTP-test Is it beneficial to run a marathon in preparation for an Ironman? Which FTP-test is better: a 20-minute test or a ramp test such as the one by TrainerRoad? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Scientific Triathlon Training Zones Calculator SPONSORS: ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javie...
Oct 17, 2019•20 min
Pete Magill is a running coach, author, and the fastest-ever American distance runner over age 50 in the 5K and 10K as well as a multiple American and world age group record-holder. In this interview we discuss the most important principles of improving your running speed, endurance and performance, applicable for everybody from 5k-specialists to Ironman-triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -Muscle fiber recruitment - how to train all your muscle fibers and make them work for you -Ba...
Oct 14, 2019•1 hr 6 min
Q&A #55 - Improving 5k and sprint triathlon run pace; Running well off the bike and reducing the difference to open run paces What run training structure works to improve run performance over 5k and the sprint distance triathlon? What kind of run training should be done during base training? How should I train to run better off the bike and reduce the difference between triathlon run paces and open run paces? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Base train...
Oct 10, 2019•33 min
