Lesley Paterson is a coach and multiple World Champion across XTERRA and ITU Cross-Triathlon. Lesley joins us to discuss training principles as well as specific advice for racing XTERRA or cross-triathlon. IN THIS EPISODE YOU'LL LEARN ABOUT: -Leslie's training principles and approach to coaching -Top tips for improving your swim, bike, and run -Key workouts in each of the three disciplines, and an example training week -Training advice for XTERRA, including when and how to do specific training -...
Mar 15, 2021•1 hr 16 min
Swim Training | TTS Thursday #2 The demands of triathlon swimming: technique, fitness, and open water readiness Example workouts and weekly structure Common swim training mistakes to avoid Top tips for improving your swim training LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans TTS Thursday Episode Archive All previous swimming-related episodes on That Triathlon Show SPONSORS: ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve...
Mar 11, 2021•51 min
Emma Carney is a double ITU World Champion, World Triathlon Hall of Fame inductee, and dominated women's triathlon in the mid-90s. She retired from racing in 2004, and is now coaching at both high performance and age-group levels. IN THIS EPISODE YOU'LL LEARN ABOUT: -Emma's main coaching philosophy and training principles -Tips for developing your swim, bike, and run -Key workouts in each of the three disciplines -Training periodisation, workout execution, and more... SHOWNOTES: https://scientif...
Mar 08, 2021•1 hr 13 min
Periodisation | TTS Thursday #1 What is training periodisation? Periodisation terminology and frameworks Does periodisation really matter? Mikael's framework for "periodisation" LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans TTS Thursday Episode Archive Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148 Tapering, periodisation and recovery with Iñigo Mujika, PhD | EP#256 Training structure, periodisation and the science of winning with Jan...
Mar 04, 2021•44 min
Michael Crawley is a 2h20min marathon runner who has competed internationally for Scotland and Great Britain, and he is assistant professor in social anthropology at Durham University. Michael spent 15 months in Addis Ababa in Ethiopia, running with a group of professional runners and observing their training and their lives. The result of this experience is Michael's first book, "Out of Thin Air: Running Wisdom and Magic from Above the Clouds in Ethiopia". IN THIS EPISODE YOU'LL LEARN ABOUT: -"...
Mar 01, 2021•58 min
Q&A #127 - Fatigue mechanisms and assessments What are the different types of fatigue that endurance athletes might run into and their respective time-courses for recovery? Methods to measure or assess fatigue Sprinting as a simple but effective fatigue assessment method LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253 Brain traini...
Feb 25, 2021•38 min
Scientific Triathlon coach Lachlan Kerin returns to the podcast to discuss how to plan and execute your training so that there is an appropriate balance between training load and fatigue. IN THIS EPISODE YOU'LL LEARN ABOUT: -How to balance load and recovery at a macro (season/yearly) and meso (roughly monthly) timescale -How to balance load and recovery at an acute, micro timescale (roughly weekly) -Full rest days and easy days - when and how to use each of these -How to account for intense trai...
Feb 22, 2021•1 hr 19 min
Q&A #126 - Swimming and the specificity of upper body training adaptations (or how the turkeys can catch up with the fish) Is having the swim as your weakest discipline really just a consequence of not having put in the long and hard work required in the pool to the same extent that you have on the run and the bike? Differences in muscle fiber type and function between the lower body and upper body Trainability and adaptability of upper body muscle fibers Practical recommendations for improv...
Feb 18, 2021•41 min
Scientific Triathlon coach James Teagle is back on That Triathlon Show. In today's episode, he shares advice on how best to train and prepare for sprint and Olympic distance races for age-group triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -Base training for sprint and Olympic distance athletes -Specificity: when, why and how should training start to really emulate your goal event -The balance between training to the race demands and to your athletic profile -Executing the race - tips (pacing...
Feb 15, 2021•1 hr 30 min
Q&A #125 - Adding bike, run and strength training in place of swimming; When to train to current ability level and when to train to target ability level; Adventure racing With pools being closed, what is the best way of substituting swimming with bike, run and strength training? When should you train to your current ability level (e.g. training zones based on a recent race or test) vs. train according to your target ability level (e.g. training to a goal race pace or power)? Training priorit...
Feb 11, 2021•38 min
Strength and conditioning coach Dave Cripps of TriTenacious and Coalition Performance returns for his second interview on That Triathlon Show. In this interview we discuss some key aspects of strength training for triathletes and endurance athletes, that when done right will greatly increase the effectiveness of your resistance training. IN THIS EPISODE YOU'LL LEARN ABOUT: -The importance of intensity (weights) and intent (~power/speed) when lifting -Why is technique important in order to reap t...
Feb 08, 2021•1 hr 30 min
Q&A #124 - Stride length, cadence and running speed; Cross-country skiing as part of winter training How do running stride length, cadence and running speed relate to each other? Does it make sense to track or try to alter running stride length or cadence? How to make the most of cross-country skiing training during winter Should you establish training zones for cross-country skiing if using it during a relatively short winter season? LINKS AND RESOURCES: Scientific Triathlon website Coachin...
Feb 04, 2021•29 min
Kolie Moore is a cycling coach to athletes of all levels and disciplines. He has consulted for World Tour teams and world champion cyclists, and is a national championship medalist himself. In this interview, we discuss Kolie's approach to coaching, and go into detail on topics like testing protocols and how to use different overarching types of workouts (think endurance, threshold, and so on) in your training. IN THIS EPISODE YOU'LL LEARN ABOUT: -Kolie's training principles and approach to coac...
Feb 01, 2021•1 hr 10 min
Q&A #123 - Science and application of FatMax and MFO (Maximal rate of Fat Oxidation) What are the determinants of FatMax and MFO? How can you test or determine your FatMax and MFO? Normative values and benchmarks of FatMax and MFO How training affects FatMax and MFO Is there a best way to train FatMax and MFO? LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Apply for the Scientific Triathlon Training Camp Mallorca 2021 Training, testing and p...
Jan 28, 2021•51 min
Richard Ferguson, PhD, has his main research interests in the areas of blood flow restricted (BFR) exercise on skeletal muscle and peripheral vascular adaptations. In this interview, we discuss his research findings on these topics and how they may relate to endurance athletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -A primer on adaptations to endurance training and limiters to endurance performance -Blood Flow Restricted (BFR) exercise: what is it, how may it be beneficial, and what are the mechan...
Jan 25, 2021•1 hr 3 min
Q&A #122 - Metrics to track (and not to track) for beginners, intermediate and advanced athletes; The Power Duration Curve and WKO What metrics should triathletes of different levels (and different levels of training/coaching and technical literacy) be tracking? The danger of trying to track too many metrics, and tracking irrelevant metrics What is the Power Duration Curve, who would benefit from using it, and how? Is it worth it to buy WKO for training analysis purposes for self-coached ath...
Jan 21, 2021•42 min
Aitor Viribay Morales is a performance nutritionist at Astana Proteam (a World Tour cycling team) with a background in science and academia. In this interview we discuss his research findings and practical experience with ingesting really high amounts of carbohydrate (up to 120 g/h) in races, and the effects such high-carb strategies can have. IN THIS EPISODE YOU'LL LEARN ABOUT: -Aitor's studies in mountain marathon runners on high-carbohydrate (up to 120 g/h) intake during racing and its effect...
Jan 18, 2021•1 hr 6 min
Q&A #121 - Training on 4-6 hours per week - is it a waste of time? A lot of the conversation around triathlon training is centred around people training 10 hours per week or more. Am I just wasting my time training 4-6 hours per week? How do polarised training and "80/20" training apply to training at a lower training volume Structuring your training at lower training volumes LINKS AND RESOURCES: THAT TRIATHLON SHOW SURVEY Scientific Triathlon website Coaching Training Plans Q&A episode ...
Jan 14, 2021•45 min
Wolfram Bott is the head coach of the German Triathlon Federation development center in Freiburg. This is a squad for some the most promising young talents in the country. Wolfram also has a decorated background as coach of long-distance athletes such as Nils Frommhold, Christian Brader, and Andreas and Michael Raelert. IN THIS EPISODE YOU'LL LEARN ABOUT: -Wolfram's coaching and training principles -Periodisation, from structuring a season to structuring a week -Key aspects in developing the swi...
Jan 11, 2021•59 min
Q&A #120 - Muscle fibre typology (fast twitch vs. slow twitch dominance) and training individualisation Response and recovery from acute exercise depending on muscle fibre typology Response and recovery from chronic training load depending on muscle fibre typology Muscle fibre type shifting A non-invasive method of estimating muscle fibre typology LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Apply for the Scientific Triathlon Training Camp...
Jan 07, 2021•33 min
Robert Gorgos is the team nutritionist of Bora-Hansgrohe Cycling Team (a World Tour level team). In this interview, he discusses his role and responsibilities as nutritionist at a World Tour team, and how cyclists at the highest level approach nutrition in racing, training, and in their day to day. IN THIS EPISODE YOU'LL LEARN ABOUT: -Robert's role and responsibilities as the nutritionist of Bora-Hansgrohe -What's changed in the last few years, and what might change in the next few years in nutr...
Jan 04, 2021•52 min
Q&A #119 - Running distance and energy expenditure; Heart rate and energy expenditure; Running economy Can energy expenditure (EE, in calories) in running be estimated simply from the distance covered? Can heart rate be used to accurately estimate EE? Which device gives the best heart rate based EE estimates: Garmin, Suunto, or Polar? What is the impact of economy on running EE? Normative values and benchmarks for running economy LINKS AND RESOURCES: Scientific Triathlon website Coaching Tra...
Dec 31, 2020•37 min
Joachim Willén is a triathlon coach, and former professional triathlete and Olympian from Sweden. He is the head coach of the high school triathlon program Motala Rikstriathlongymnasium, which has the objective of developing the up and coming top talents of Swedish triathlon. Previous graduates of the program also includes Vasco Vilaça (still coached by Joachim), who took second in the ITU Triathlon World Championships in Hamburg 2020 (sprint distance). IN THIS EPISODE YOU'LL LEARN ABOUT: -Joach...
Dec 28, 2020•1 hr 5 min
Q&A #118 - Training and preparation for extreme triathlons like the Norseman, Swissman and other XTri World Tour races Training considerations for extreme triathlons: overarching principles, specificity, and strength training Mental and cognitive skills training, and nutrition and hydration training Logistics preparation, race planning, and equipment LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Apply for the Scientific Triathlon Training C...
Dec 24, 2020•25 min
Trent Stellingwerff, PhD, is the Director of Performance Solutions at the Canadian Sport Institute Pacific in Victoria, Canada. His primary research focuses are in the field of nutrition and physiology interactions, as well as in environmental (heat and altitude) physiology. In this interview, we discuss the current best practices from and applied and scientific perspective in endurance and ultra-endurance sports. IN THIS EPISODE YOU'LL LEARN ABOUT: -The importance of nutrition, and the simplici...
Dec 21, 2020•1 hr 20 min
Q&A #117 - Interval training (HIIT and SIT) part 2: theory and application with expert guest Michael Rosenblat Interval training for masters athletes Combining interval training in swimming, biking and running Sprint Interval Training - minimal effective dose and biomechanical benefits Active or passive recovery in interval workouts Is one high-intensity session per week enough? Interval progressions: progressing intensity, duration, number of reps, decrease rest times etc. Over-under interv...
Dec 17, 2020•34 min
Olav Aleksander Bu is a sports scientist and elite coach working with the Norwegian Triathlon Olympic team. He is heavily involved in testing, performance optimisation, and the scientific approach adopted by the Norwegian Olympic Team, that has brought so much success in races from Super League through World Triathlon Series and Ironman 70.3 for athletes like Kristian Blummenfelt and Gustav Iden. IN THIS EPISODE YOU'LL LEARN ABOUT: -Olav's role and responsibilities with the Norwegian Triathlon O...
Dec 14, 2020•1 hr 35 min
Q&A #116 - Swim training on two swims per week; How to know if you should focus on swim endurance or intensity; Effective use of swim toys If you're limited to two swims per week, should you make them both hard swims with easy swimming just in the warm-up and warm-down? How to find out whether endurance or high intensity are relative strengths/weaknesses for you in swimming Is swim training without ever using swim toys less effective than incorporating swim toys in your workouts? The five mo...
Dec 10, 2020•25 min
Ian Armiger is a professional swimming coach, former Director of Swimming at Loughborough University, Great Britain Team Head Coach, and Olympic coach. In this interview Ian discusses his coaching style and model, swim technique, advice for triathletes and triathlon swimming, and much more. IN THIS EPISODE YOU'LL LEARN ABOUT: -Ian's coaching style and training model -Thoughts on swim technique, and triathlon-specific aspects -Developing speed and power -Useful swim tools to have in your toolbag ...
Dec 07, 2020•1 hr 43 min
Q&A #115 - Interval training (HIIT and SIT) part 1: theory and application with expert guest Michael Rosenblat The variables of interval training - is there a "most effective" interval workout? Intensity, work duration, rest duration, work-to-rest ratios, and more Maximising time at a high oxygen uptake or maximising mechanical work- what is the driver of adaptation in interval training? Fast-start intervals Impact of cadence in cycling interval workouts How to pace interval workouts Mainten...
Dec 03, 2020•39 min
