Iñigo San Millán, PhD, is the head coach of the World Tour cycling team UAE Team Emirates, and the personal coach of Tour de France winner Tadej Pogačar. He is also a professor at the University of Colorado School of Medicine where he does clinical and research work in cellular metabolism, not only in exercise science but also in diabetes, cardiometabolic disease and cancer. IN THIS EPISODE YOU'LL LEARN ABOUT: -Iñigo's training approach: periodisation, intensity targets, balance of training and ...
Nov 30, 2020•1 hr 9 min
Q&A #114 - Using kilojoules to monitor training load; Big rides for Ironman; Should your training be as hard as your race How work (kilojoules) done can be used to effectively monitor training load at a micro- and mesocycle level, and even within workouts When should you do your key Ironman rides and what should they look like? Should your training meet or even exceed the demands of your goal race, or should even the hardest workouts slightly undershoot what you'll need to do on race day? LI...
Nov 26, 2020•36 min
Kevin Poulton is a World Tour level cycling coach who has worked with top cyclists like Caleb Ewan, Alex Dowsett and Mat Hayman. He is also a former employee of Zwift and is incredibly knowledgeable in how to effectively incorporate indoor cycling in a training program, for professionals and amateurs alike. IN THIS EPISODE YOU'LL LEARN ABOUT: -Kevin's coaching and training principles -Equipment and setup advice for indoor cycling -How to effectively incorporate indoor training and racing into yo...
Nov 23, 2020•1 hr 23 min
Q&A #113 - Theory and application of threshold training What is threshold training and what are its benefits? When should you do shorter rather than longer threshold intervals? How should you work threshold training into your periodisation and into your weekly routine? Common mistakes around planning and executing threshold training What are some good examples of threshold workouts in swimming, biking and running LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&...
Nov 19, 2020•38 min
Marco Pinotti is head of performance of CCC Cycling Team (world tour level) and a former professional cyclist who is a six-time Italian Time Trial national champion. In this interview he discusses what it takes to become a good cycling time trial rider at a professional, World Tour level, but also what the key focus points for amateur riders focusing solely on time trials should be. IN THIS EPISODE YOU'LL LEARN ABOUT: -What it takes to be a world class time trialist (including benchmark numbers)...
Nov 16, 2020•1 hr 22 min
Q&A #112 - Theory and application of moderate-intensity training; How to make training decisions informed by test results If you do a performance test (e.g. FTP-test), how should you make training decisions based on the improvement/decrease/lack of change in performance. What is moderate intensity training and what are the physiological benefits? When should it be done in the season, and who should be doing moderate intensity training? Common mistakes around planning and executing moderate i...
Nov 12, 2020•39 min
Sebastian Zeller, PhD, is a full-time triathlon coach with a strong background in sports science. In this training talk we cover a number of key topics on endurance training, and Sebastian goes into detail on his approach and methodology. IN THIS EPISODE YOU'LL LEARN ABOUT: -Sebastian's coaching approach -Using lab testing to individualise training -Training structure and appropriate use of different intensity levels -Key markers of performance: VO2max, VLaMax, FatmMax, Anaerobic Threshold, Lact...
Nov 09, 2020•1 hr 14 min
Q&A #111 - Build, then recover vs. consistent training load; Creatine for endurance athletes (that lift weights) Is it better to work to a 2-1 or 3-1 "build-then-recover" training model, or to keep training load and volume consistent across a larger number of weeks? Is creatine supplementation beneficial for endurance athletes doing concurrent resistance training in order to improve strength gains? LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode arch...
Nov 05, 2020•32 min
Professor Grégoire Millet is one of the world's foremost researchers in the field of altitude training and hypoxic training. He combines his academic prowess with a background as an elite triathlete and coach, and is therefore in a perfect position to not just do the science, but actually apply it in the real world. In this episode, we discuss all things altitude training, plus general training principles from a few of the world's best athletes that prof. Millet has worked with and published dat...
Nov 02, 2020•1 hr 34 min
Q&A #110 - Long runs and rides during winter base training; Training Stress Score (TSS) in swimming What are the guidelines regarding duration (and intensity) of your long run and long ride during the winter base training phase? The issues with swim-TSS and potential workarounds Best practices for measuring swim training load without using TSS LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Apply for the Scientific Triathlon Training Camp Mal...
Oct 29, 2020•39 min
Mark Burnley, PhD, is an exercise physiologist at the University of Kent. Mark's main research interests include oxygen uptake (VO2) kinetics, where an important application is how to optimally use warm-ups, as well as Critical Power, which forms the transition point (or transition area) between the heavy and severe exercise domains. Because of the non-steady-state nature of exercising above CP, it has significant importance in a large number of training and racing applications. IN THIS EPISODE ...
Oct 26, 2020•1 hr 32 min
Q&A #109 - Running race pace and training zone calculators; Estimating your run threshold pace; How to use session-RPE Do calculators that estimate and "equivalent race pace" (e.g. from a 10k to a marathon) actually work? What about the recommended training paces from such calculators? How can you estimate your running threshold pace (without doing a one-hour time trial)? What are best practices for using session-RPE? LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans ...
Oct 22, 2020•45 min
Iñigo Mujika is a sports physiologist, associate professor at the University of Basque Country, and an elite triathlon and swimming coach. His research areas include topics such as tapering, recovery, detraining and overtraining. Through all of his coaching and applied physiology work, Iñigo is extremely knowledgeable in how to transfer his scientific knowledge into practical and actionable training and planning insights. IN THIS EPISODE YOU'LL LEARN ABOUT: -Periodisation in practice: linear, re...
Oct 19, 2020•1 hr 30 min
Q&A #108 - MAF Training and the MAF 180 Formula What is MAF training and the MAF 180 Formula? How the underlying objective of MAF Training is important and relevant for all endurance athletes The issues with the formula and method that makes the means of achieving the objective sub-optimal Alternative (better) ways of establishing your aerobic target intensities Understanding proper intensity-control, dosage, and purposeful training in endurance sports LINKS AND RESOURCES: Scientific Triathl...
Oct 15, 2020•35 min
Conrad Goeringer and Rob Sleamaker are the authors of the newly released book "Triathlon Freestyle Simplified". In this episode we discuss how triathletes can get the most out of their swim training, even on a typically limited time budget. IN THIS EPISODE YOU'LL LEARN ABOUT: -The differences between swimming demands and swim training for triathletes compared to pool swimmers -Maximising efficiency and improving your swim technique -Improving swim fitness, and why you cannot neglect hard, fitnes...
Oct 12, 2020•1 hr 21 min
Q&A #107 - Muscle Oxygen Saturation (SmO2) applications in endurance training What is oxygen saturation and how can it be measured? Potential use cases of oxygen saturation for triathletes and other endurance athletes SmO2 devices: Moxy and Humon Recommendations: who (if anybody) might benefit from using SmO2 in their training LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Muscle Oxygen Saturation (SmO2) with Roger Schmitz | EP#85 Humon Vali...
Oct 08, 2020•26 min
Bike Fitting Q&A with Phil Burt | EP#254 Phil Burt is a world renowned bike fitter and physiotherapist who has spent 12 years with British Cycling and 5 years with Team Sky. Phil is back for his second interview on That Triathlon Show to answer listener questions around bike fitting. IN THIS EPISODE YOU'LL LEARN ABOUT: -Crank length - are shorter cranks beneficial? -Finding the right balance of comfort, power, and aerodynamics -Saddle considerations -The process of do-it-yourself bike fittin...
Oct 05, 2020•1 hr 34 min
Q&A #106 - The menstrual cycle's impact on endurance training; Swimming and running drills; External and internal cues When, how and why should you be doing running and/or swimming drills in training? What are internal and external cues, and how do they relate to motor skill acquisition and retention? The latest science on managing training according to the menstrual cycle LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Attentional focus and ...
Oct 01, 2020•27 min
Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253 Michael Liberzon and Andrew Buckrell from the Endurance Innovation Podcast interview Mikael Eriksson on devices, apps, tools and technology that help (and those that hinder) triathletes and endurance athletes in training and racing. IN THIS EPISODE YOU'LL LEARN ABOUT: -GPS-watches, bike computers, heart rate monitors, and power meters -Advanced metrics (e.g. left/right balance, groun...
Sep 28, 2020•1 hr 24 min
Q&A #105 - Training and benchmark workouts for a first Ironman; Equipment for a first Ironman; Winter base training on the bike What are examples of key benchmark workouts you should do in training before a half and full Ironman? Swim training volume for a first Ironman Running and cycling shoes, TT-bike or road bike, and aero or road helmet for a first Ironman How to set up your indoor bike training environment for fun and quality training What should your bike training look like during the...
Sep 24, 2020•37 min
Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252 Bob Murray, PhD, did his doctorate in exercise physiology at the Ohio State University and then became a university professor. He later left academia to work in applied sports science, including 23 years as director of the world famous Gatorade Sports Science Institute, and is now an independent consultant helping businesses in the sports and fitness industry understand and leverage state of the art sports scie...
Sep 21, 2020•1 hr 18 min
Q&A #104 - Walking as an alternative to low-intensity running (pros and cons); What training is recommended to when one has a poor anaerobic threshold relative to VO2max? Can walking be used instead of low-intensity runs with similar effect, if heart rate is sufficiently elevated by walking? Possible reasons for a high heart rate even when running easy, and why heart rate isn't everything If your VO2max is high but your threshold power/pace is poor relative to this VO2max, what sort of train...
Sep 17, 2020•34 min
Training talk with cycling coach James Spragg | EP#251 James Spragg is a former professional cyclist who now uses his applied and scientific knowledge in his cycling coaching practice. James has coached cyclists from national to Olympic level to over 20 National, European and World Championship medals. IN THIS EPISODE YOU'LL LEARN ABOUT: -James coaching philosophy -Training structure, from macro (periodisation) to micro -When and why to select specific types of training for a given athlete -Prof...
Sep 14, 2020•1 hr 3 min
Q&A #103 - Differences in bike power indoors and outdoors; Supplements for endurance athletes What are typical differences in bike power between indoor and outdoor cycling? Beyond doing separate testing for indoor and outdoor power targets, how should you adjust target powers when training indoors compared to outdoors (and vice versa) Which supplements should endurance athletes consider taking? LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive ...
Sep 10, 2020•36 min
Teun van Erp is a sports scientist, whose PhD research included data from 4 years of training of 21 Team Sunweb cyclists. Teun used this incredible data set to characterise training load, intensity, and performance at the cycling World Tour level. After a long stint at Team Sunweb, Teun is now focusing on his academic career in Stellenboch, South Africa. IN THIS EPISODE YOU'LL LEARN ABOUT: -Different measures of training load and how they stack up in scientific research -Pros and cons of using T...
Sep 07, 2020•57 min
Q&A #102 - Ironman run training paces; Specificity or adaptations targeting; Finding your target race pace When and why should you run at target Ironman pace vs. open marathon pace in training for an Ironman When and how to target desirable adaptations vs. focusing on very race-specific pacing and training How to use simulation workouts to find a realistic target race pace LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive SPONSORS: Precision Hy...
Sep 03, 2020•22 min
Dr. Kush Joshi is a Sports and Exercise Medicine practitioner and consultant and Dr. Joel McCay practises and consults in haematology. Kush and Joel join us to discuss blood testing and biomarkers important for triathletes and endurance athletes in general. IN THIS EPISODE YOU'LL LEARN ABOUT: -What are the most important biomarkers that triathletes and endurance athletes should be aware of and keep track of? -When and how often to get a blood panel done -Reference ranges, and the differences bet...
Aug 31, 2020•1 hr 12 min
Q&A #101 - Home-based training camps; Best time of season for training camps and other considerations; Foam rolling Can home-based training camps be a good substitute for training camps abroad, and what are the main considerations for a good home-based training camp? When is the best time of season to have a training camp, and how does the time of season impact volume and intensity on the camp? When is the best time to foam roll? What are the benefits of foam rolling before and after workout...
Aug 27, 2020•25 min
Professor John Hawley is one of the world's leading researchers on the cellular and molecular basis of endurance sports adaptations within skeletal muscle. Additionally, his area of expertise covers the interaction of exercise and diet, and practical implications of this such as "train low" (with low carbohydrate availability) strategies to improve performance. IN THIS EPISODE YOU'LL LEARN ABOUT: -The adaptations in response to endurance training that take place in skeletal muscle -Using nutriti...
Aug 24, 2020•1 hr 9 min
Q&A #100 - Long run duration and distance targets; Effective run training on reduced volume; Treadmill running in hot and humid climates Considerations regarding target duration and distance for long runs in triathlon training When running volume is low for injury prevention reasons, how do you get the most bang for buck of the volume that you do have? When training in high heat index (hot and humid) environments, is treadmill running an effective method to maximise your training adaptations...
Aug 20, 2020•38 min
