Richard Laidlow is a coach from the UK based in the south of France who has been involved in triathlon for more than three decades. He coaches both professional and age-group triathletes, notably his son Sam Laidlow (second in Kona 2022) and Ironman Lanzarote winner Arthur Horseau on the professional side.  IN THIS EPISODE YOU'LL LEARN ABOUT: -What's it like coaching your son?  -A detailed breakdown of Sam Laidlow's training -The challenges of hydrating for a 3 l/h sweat rate -The importance of muscular endurance training for Sam -Richard's coaching philosophy -Strength training, testing, recovery patterns and more... -Advice for age-groupers on how to improve the swim, bike, and run components of their training -Advice for time-crunched athletes   SHOWNOTES: https://scientifictriathlon.com/tts403/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel &amp; Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel &amp; Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.   LINKS AND RESOURCES:   Richard's Instagram and website    Lore of Running - Tim Noakes    The Big Book of Endurance Training and Racing - Phil Maffetone     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Richard Laidlow is a coach from the UK based in the south of France who has been involved in triathlon for more than three decades. He coaches both professional and age-group triathletes, notably his son Sam Laidlow (second in Kona 2022) and Ironman Lanzarote winner Arthur Horseau on the professional side. IN THIS EPISODE YOU'LL LEARN ABOUT: -What's it like coaching your son?  -A detailed breakdown of Sam Laidlow's training -The challenges of hydrating for a 3 l/h sweat rate -The importance of muscular endurance training for Sam -Richard's coaching philosophy -Strength training, testing, recovery patterns and more... -Advice for age-groupers on how to improve the swim, bike, and run components of their training -Advice for time-crunched athletes SHOWNOTES: <a href="https://scientifictriathlon.com/tts403/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts403/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://visit.pfandh.com/TTS23" rel="nofollow" target="_blank">Precision Fuel &amp; Hydration</a> help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free <a href="https://visit.pfandh.com/3Fkc6Oc" rel="nofollow" target="_blank">Fuel &amp; Hydration Planner</a> and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, <a href="https://visit.pfandh.com/3Bxmb9e" rel="nofollow" target="_blank">book a free 20-minute video consultation</a> to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. <a href="https://www.zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">ZEN8</a> - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on <a href="https://zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">zen8swimtrainer.com/tts</a>. LINKS AND RESOURCES: <ul> <li> Richard's <a href="https://www.instagram.com/richard_laidlow/" rel="nofollow" target="_blank">Instagram</a> and <a href="https://sancture-sportifs.com/" rel="nofollow" target="_blank">website</a> </li> <li> <a href="https://www.amazon.com/Lore-Running-4th-Timothy-Noakes/dp/0873229592/" rel="nofollow" target="_blank"> Lore of Running</a> - Tim Noakes </li> <li> <a href="https://www.amazon.com/Big-Book-Endurance-Training-Racing/dp/1616080655" rel="nofollow" target="_blank"> The Big Book of Endurance Training and Racing</a> - Phil Maffetone </li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Richard Laidlow | EP#403

Andrew Sheaff

Andrew Sheaff is a swimming coach with 15 years of experience in coaching at the collegiate level in the United States. In order to improve the skill acquisition of his athletes and overcome some of the challenges of traditional coaching methods he has implemented a constraints-led approach to motor learning in his coaching practice. We discuss this topic in detail in today's interview.              IN THIS EPISODE YOU'LL LEARN ABOUT: -What is a constraints-led approach (CLA) to learning and how is it different from a traditional approach?  -Task, individual and environmental constraints and how to use them -How the roles and responsibilities of coaches and swimmers change when going from a traditional to a constraints-led approach -Using a CLA in swim coaching to improve skills and fitness simultaneously -How the implementation of CLA changes based on athletes' ages, ability levels, swimmers vs. triathletes, etc.  -Challenges of using the CLA in swim coaching -How an individual (e.g. podcast listener) can implement the CLA themselves to improve their swimming skills   SHOWNOTES: https://scientifictriathlon.com/tts402/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.    ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.   LINKS AND RESOURCES:   Andrew's website and Twitter    A Constraints-Led Approach to Swim Coaching - Andrew's book   The evolution of coaching principles and practices with David Tilbury-Davis | EP#283    The effectiveness of constraints-led training on skill development in interceptive sports: A systematic review - Clark et al. 2018     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Andrew Sheaff is a swimming coach with 15 years of experience in coaching at the collegiate level in the United States. In order to improve the skill acquisition of his athletes and overcome some of the challenges of traditional coaching methods he has implemented a constraints-led approach to motor learning in his coaching practice. We discuss this topic in detail in today's interview.            IN THIS EPISODE YOU'LL LEARN ABOUT: -What is a constraints-led approach (CLA) to learning and how is it different from a traditional approach?  -Task, individual and environmental constraints and how to use them -How the roles and responsibilities of coaches and swimmers change when going from a traditional to a constraints-led approach -Using a CLA in swim coaching to improve skills and fitness simultaneously -How the implementation of CLA changes based on athletes' ages, ability levels, swimmers vs. triathletes, etc.  -Challenges of using the CLA in swim coaching -How an individual (e.g. podcast listener) can implement the CLA themselves to improve their swimming skills SHOWNOTES: <a href="https://scientifictriathlon.com/tts402/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts402/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://formswim.com/tts/" rel="nofollow" target="_blank">FORM Smart Swim Goggles</a> give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on <a href="https://formswim.com/tts" rel="nofollow" target="_blank">formswim.com/tts</a>.  <a href="https://www.zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">ZEN8</a> - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on <a href="https://zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">zen8swimtrainer.com/tts</a>. LINKS AND RESOURCES: <ul> <li> Andrew's <a href="https://www.coachandrewsheaff.com/" rel="nofollow" target="_blank">website</a> and <a href="https://twitter.com/andrewksheaff" rel="nofollow" target="_blank">Twitter</a> </li> <li> <a href="https://www.routledge.com/A-Constraints-Led-Approach-to-Swim-Coaching/Sheaff/p/book/9780367724788" rel="nofollow" target="_blank"> A Constraints-Led Approach to Swim Coaching</a> - Andrew's book </li> <li> <a href="https://scientifictriathlon.com/tts283/" rel="nofollow" target="_blank">The evolution of coaching principles and practices with David Tilbury-Davis | EP#283</a> </li> <li> <a href="https://www.researchgate.net/profile/Candice-Christie/publication/329619570_The_effectiveness_of_constraints-led_training_on_skill_development_in_interceptive_sports_A_systematic_review/links/5c343d71a6fdccd6b59afa93/The-effectiveness-of-constraints-led-training-on-skill-development-in-interceptive-sports-A-systematic-review.pdf" rel="nofollow" target="_blank"> The effectiveness of constraints-led training on skill development in interceptive sports: A systematic review</a> - Clark et al. 2018 </li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Andrew Sheaff | EP#402

Vasco Vilaça is a short-course triathlete from Portugal. He is the current leader of the World Triathlon Championship Series, third-place finisher of the Super League Triathlon Championship Series 2022, and second-place finisher in the World Triathlon Championships (standalone sprint distance race) of 2020. In this interview we learn more about Vasco's training, his background, and goals for the future.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Vasco's training structure overall, and details about his swim, bike and run training -A detailed breakdown of a full week of training -How Vasco has improved his swimming -Spending important developmental years in Sweden -Training with the Joel Filliol squad -Goals for the rest of the season, for Paris 2024 and beyond   SHOWNOTES: https://scientifictriathlon.com/tts401/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel &amp; Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel &amp; Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.    LINKS AND RESOURCES:   Vasco's Instagram, website, and race results (World Triathlon website)   Sophie Coldwell | EP#395   Tamara Jewett | EP#391   Frederic Funk | EP#380   Developing the future stars of triathlon with coach Joachim Willén | EP#266   World Champions keep things simple: training masterclass with Joel Filliol | EP#172     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Vasco Vilaça is a short-course triathlete from Portugal. He is the current leader of the World Triathlon Championship Series, third-place finisher of the Super League Triathlon Championship Series 2022, and second-place finisher in the World Triathlon Championships (standalone sprint distance race) of 2020. In this interview we learn more about Vasco's training, his background, and goals for the future. IN THIS EPISODE YOU'LL LEARN ABOUT: -Vasco's training structure overall, and details about his swim, bike and run training -A detailed breakdown of a full week of training -How Vasco has improved his swimming -Spending important developmental years in Sweden -Training with the Joel Filliol squad -Goals for the rest of the season, for Paris 2024 and beyond SHOWNOTES: <a href="https://scientifictriathlon.com/tts401/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts401/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://visit.pfandh.com/TTS23" rel="nofollow" target="_blank">Precision Fuel &amp; Hydration</a> help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free <a href="https://visit.pfandh.com/3Fkc6Oc" rel="nofollow" target="_blank">Fuel &amp; Hydration Planner</a> and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, <a href="https://visit.pfandh.com/3Bxmb9e" rel="nofollow" target="_blank">book a free 20-minute video consultation</a> to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. <a href="https://formswim.com/tts/" rel="nofollow" target="_blank">FORM Smart Swim Goggles</a> give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on <a href="https://formswim.com/tts" rel="nofollow" target="_blank">formswim.com/tts</a>.  LINKS AND RESOURCES: <ul> <li> Vasco's <a href="https://www.instagram.com/vascovilaca/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://www.vascovilaca.com/" rel="nofollow" target="_blank">website</a>, and <a href="https://www.triathlon.org/athletes/profile/86042/vasco_vilaca" rel="nofollow" target="_blank">race results</a> (World Triathlon website) </li> <li> <a href="https://scientifictriathlon.com/tts395/" rel="nofollow" target="_blank">Sophie Coldwell | EP#395</a> </li> <li> <a href="https://scientifictriathlon.com/tts391/" rel="nofollow" target="_blank">Tamara Jewett | EP#391</a> </li> <li> <a href="https://scientifictriathlon.com/tts380/" rel="nofollow" target="_blank">Frederic Funk | EP#380</a> </li> <li> <a href="https://scientifictriathlon.com/tts266/" rel="nofollow" target="_blank">Developing the future stars of triathlon with coach Joachim Willén | EP#266</a> </li> <li> <a href="https://scientifictriathlon.com/tts172/" rel="nofollow" target="_blank">World Champions keep things simple: training masterclass with Joel Filliol | EP#172</a> </li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Vasco Vilaça | EP#401

Mikael answers listener questions on the topics of gear and technology.  IN THIS EPISODE YOU'LL LEARN ABOUT: -Carbon fibre plated shoes and barefoot running shoes -Crank vs. pedal based power meter -Lactate testing -VO2master and Moxy (muscle oxygen saturation, SmO2) -Are triathletes too tech-reliant?  -Wetsuits: fit and sizing, difference in prize points, are entry-level suits any good, and the process of finding the right wetsuit for you   SHOWNOTES: https://scientifictriathlon.com/tts400/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel &amp; Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel &amp; Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.   LINKS AND RESOURCES:    Exercise intensity domains and phase transitions: the power-duration relationship - Article by Dr. Mark Burnley   Lactate threshold with Mark Burnley, PhD | EP#330   Does Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the “Next Step” in the Evolution of Distance Running Training? - Casado et al. 2023   Maria Francesca Piacentini, PhD | EP#392   Muscle oxygen saturation and iliac artery flow limitation with Jem Arnold | EP#358   Muscle Oxygen Saturation (SmO2) with Roger Schmitz | EP#85   Physiology, testing and respiratory training with Andrew Sellars | EP#361   Q&amp;A on racing and testing | EP#399   Q&amp;A on run training (part 2) | EP#388   Q&amp;A on run training (part 1) | EP#385   Q&amp;A on bike training | EP#381   Q&amp;A on swim training | EP#377   Q&amp;A on season planning, goal setting, and personal limiters | EP#372   Q&amp;A episode archive     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Mikael answers listener questions on the topics of gear and technology. IN THIS EPISODE YOU'LL LEARN ABOUT: -Carbon fibre plated shoes and barefoot running shoes -Crank vs. pedal based power meter -Lactate testing -VO2master and Moxy (muscle oxygen saturation, SmO2) -Are triathletes too tech-reliant?  -Wetsuits: fit and sizing, difference in prize points, are entry-level suits any good, and the process of finding the right wetsuit for you SHOWNOTES: <a href="https://scientifictriathlon.com/tts400/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts400/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://visit.pfandh.com/TTS23" rel="nofollow" target="_blank">Precision Fuel &amp; Hydration</a> help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free <a href="https://visit.pfandh.com/3Fkc6Oc" rel="nofollow" target="_blank">Fuel &amp; Hydration Planner</a> and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, <a href="https://visit.pfandh.com/3Bxmb9e" rel="nofollow" target="_blank">book a free 20-minute video consultation</a> to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. <a href="https://www.zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">ZEN8</a> - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on <a href="https://zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">zen8swimtrainer.com/tts</a>. LINKS AND RESOURCES: <ul> <li> <a href="https://drmarkburnley.wordpress.com/2020/08/31/exercise-intensity-domains-and-phase-transitions-the-power-duration-relationship/" rel="nofollow" target="_blank"> Exercise intensity domains and phase transitions: the power-duration relationship</a> - Article by Dr. Mark Burnley </li> <li> <a href="https://scientifictriathlon.com/tts330/" rel="nofollow" target="_blank">Lactate threshold with Mark Burnley, PhD | EP#330</a> </li> <li> <a href="https://www.mdpi.com/1660-4601/20/5/3782" rel="nofollow" target="_blank">Does Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the “Next Step” in the Evolution of Distance Running Training?</a> - Casado et al. 2023 </li> <li> <a href="https://scientifictriathlon.com/tts392/" rel="nofollow" target="_blank">Maria Francesca Piacentini, PhD | EP#392</a> </li> <li> <a href="https://scientifictriathlon.com/tts358/" rel="nofollow" target="_blank">Muscle oxygen saturation and iliac artery flow limitation with Jem Arnold | EP#358</a> </li> <li> <a href="https://scientifictriathlon.com/tts85/" rel="nofollow" target="_blank">Muscle Oxygen Saturation (SmO2) with Roger Schmitz | EP#85</a> </li> <li> <a href="https://scientifictriathlon.com/tts361/" rel="nofollow" target="_blank">Physiology, testing and respiratory training with Andrew Sellars | EP#361</a> </li> <li> <a href="https://scientifictriathlon.com/tts399/" rel="nofollow" target="_blank">Q&amp;A on racing and testing | EP#399</a> </li> <li> <a href="https://scientifictriathlon.com/tts388/" rel="nofollow" target="_blank">Q&amp;A on run training (part 2) | EP#388</a> </li> <li> <a href="https://scientifictriathlon.com/tts385/" rel="nofollow" target="_blank">Q&amp;A on run training (part 1) | EP#385</a> </li> <li> <a href="https://scientifictriathlon.com/tts381/" rel="nofollow" target="_blank">Q&amp;A on bike training | EP#381</a> </li> <li> <a href="https://scientifictriathlon.com/tts377/" rel="nofollow" target="_blank">Q&amp;A on swim training | EP#377</a> </li> <li> <a href="https://scientifictriathlon.com/tts372/" rel="nofollow" target="_blank">Q&amp;A on season planning, goal setting, and personal limiters | EP#372</a> </li> <li> <a href="https://scientifictriathlon.com/qa/" rel="nofollow" target="_blank">Q&amp;A episode archive</a> </li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Q&A on gear and technology | EP#400

Mikael answers listener questions on the topics of racing and testing.            IN THIS EPISODE YOU'LL LEARN ABOUT: -Bike position and breathing issues on the run leg of a triathlon -The biggest gains one can make during race week -When is it better to race by feel (without data) and vice versa -Recommended tests for different types of road cycling events -Testing protocol for comparing running shoes without a lab -Is Fatmax testing useful?  -Doing road races (running) to get more "test" data -Swim testing for 70.3 and Ironman -How and why to test your Maximum Aerobic Power (MAP)     SHOWNOTES: https://scientifictriathlon.com/tts399/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.    ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.   LINKS AND RESOURCES:    Effect of Respiratory Muscle Training on Exercise Performance in Healthy Individuals A Systematic Review and Meta-Analysis - Illi et al. 2012    Limited Benefit of Fatmax-Test to Derive Training Prescriptions - Schwindling et al. 2013    Incremental exercise test design and analysis: implications for performance diagnostics in endurance athletes - Bentley et al. 2007    Peak power output predicts maximal oxygen uptake and performance time - Hawley &amp; Noakes 1992   Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354   Michele Zanini (part 1) | EP#393   What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243   Q&amp;A on run training (part 2) | EP#388   Q&amp;A on run training (part 1) | EP#385   Q&amp;A on bike training | EP#381   Q&amp;A on swim training | EP#377   Q&amp;A on season planning, goal setting, and personal limiters | EP#372   Q&amp;A episode archive     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Mikael answers listener questions on the topics of racing and testing.          IN THIS EPISODE YOU'LL LEARN ABOUT: -Bike position and breathing issues on the run leg of a triathlon -The biggest gains one can make during race week -When is it better to race by feel (without data) and vice versa -Recommended tests for different types of road cycling events -Testing protocol for comparing running shoes without a lab -Is Fatmax testing useful?  -Doing road races (running) to get more "test" data -Swim testing for 70.3 and Ironman -How and why to test your Maximum Aerobic Power (MAP)   SHOWNOTES: <a href="https://scientifictriathlon.com/tts399/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts399/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://formswim.com/tts/" rel="nofollow" target="_blank">FORM Smart Swim Goggles</a> give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on <a href="https://formswim.com/tts" rel="nofollow" target="_blank">formswim.com/tts</a>.  <a href="https://www.zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">ZEN8</a> - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on <a href="https://zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">zen8swimtrainer.com/tts</a>. LINKS AND RESOURCES: <ul> <li> <a href="https://www.researchgate.net/publication/228329519_Effect_of_Respiratory_Muscle_Training_on_Exercise_Performance_in_Healthy_Individuals_A_Systematic_Review_and_Meta-Analysis" rel="nofollow" target="_blank"> Effect of Respiratory Muscle Training on Exercise Performance in Healthy Individuals A Systematic Review and Meta-Analysis</a> - Illi et al. 2012 </li> <li> <a href="https://www.researchgate.net/publication/256490437_Limited_Benefit_of_Fatmax-Test_to_Derive_Training_Prescriptions" rel="nofollow" target="_blank"> Limited Benefit of Fatmax-Test to Derive Training Prescriptions</a> - Schwindling et al. 2013 </li> <li> <a href="https://www.researchgate.net/publication/6242633_Incremental_exercise_test_design_and_analysis_implications_for_performance_diagnostics_in_endurance_athletes" rel="nofollow" target="_blank"> Incremental exercise test design and analysis: implications for performance diagnostics in endurance athletes</a> - Bentley et al. 2007 </li> <li> <a href="https://www.researchgate.net/publication/227019249_Peak_power_output_predicts_maximal_oxygen_uptake_and_performance_time" rel="nofollow" target="_blank"> Peak power output predicts maximal oxygen uptake and performance time</a> - Hawley &amp; Noakes 1992 </li> <li> <a href="https://scientifictriathlon.com/tts354/" rel="nofollow" target="_blank">Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354</a> </li> <li> <a href="https://scientifictriathlon.com/tts393/" rel="nofollow" target="_blank">Michele Zanini (part 1) | EP#393</a> </li> <li> <a href="https://scientifictriathlon.com/tts243/" rel="nofollow" target="_blank">What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243</a> </li> <li> <a href="https://scientifictriathlon.com/tts388/" rel="nofollow" target="_blank">Q&amp;A on run training (part 2) | EP#388</a> </li> <li> <a href="https://scientifictriathlon.com/tts385/" rel="nofollow" target="_blank">Q&amp;A on run training (part 1) | EP#385</a> </li> <li> <a href="https://scientifictriathlon.com/tts381/" rel="nofollow" target="_blank">Q&amp;A on bike training | EP#381</a> </li> <li> <a href="https://scientifictriathlon.com/tts377/" rel="nofollow" target="_blank">Q&amp;A on swim training | EP#377</a> </li> <li> <a href="https://scientifictriathlon.com/tts372/" rel="nofollow" target="_blank">Q&amp;A on season planning, goal setting, and personal limiters | EP#372</a> </li> <li> <a href="https://scientifictriathlon.com/qa/" rel="nofollow" target="_blank">Q&amp;A episode archive</a> </li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Q&A on racing and testing | EP#399

Gareth Sandford

Gareth Sandford, PhD, is a physiologist at the Canadian Sports Institute Pacific. He has worked across 15 individual and team sports within three Olympic systems (UK, New Zealand and Canada) and three professional sports leagues (English football, cricket and rugby), supporting over 400 athletes that achieved 18 Olympic, Paralympic and World Championship medals and one world record. In this interview we discuss athlete profiling using the Anaerobic Speed Reserve, and how to optimise the training process for different types of athletes.    IN THIS EPISODE YOU'LL LEARN ABOUT: -Athlete profiling and testing -Endurance, Hybrid, and Speed profiles and their unique characteristics -What is the Anaerobic Speed (Power) Reserve, and its underlying determinants? -How to improve sprinting speed or peak power -When and how to train for strengths and weaknesses -Why doing a lot of high intensity training can hinder rather than help the athlete -Critical Speed (Power) training   SHOWNOTES: https://scientifictriathlon.com/tts398/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel &amp; Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel &amp; Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.    LINKS AND RESOURCES:   Gareth's website (available from late July 2023) and Twitter and Research Gate profiles    Anaerobic Speed/Power Reserve and Sport Performance: Scientific Basis, Current Applications and Future Directions - Sandford et al. 2021    “Question Your Categories”: the Misunderstood Complexity of Middle-Distance Running Profiles With Implications for Research Methods and Application - Sandford &amp; Stellingwerff 2019    Application of the Anaerobic Speed Reserve to Elite 800m running - Sandford 2018 (PhD thesis)    The anaerobic power reserve and its applicability in professional road cycling - Sanders &amp; Heijboer 2018    Road to Tokyo 2020 Olympic Games: Training Characteristics of a World Class Male Triathlete - Cejuela and Sellés-Pérez 2022    Predicting High-Power Performance in Professional Cyclists - Sanders et al. 2016   Dajo Sanders, PhD | EP#384   Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319   Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295   Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265   Interval Training – Science and Application part 1 with Paul Laursen | EP#128   Interval Training – Science and Application part 2 with Paul Laursen | EP#129   Interval Training – Science and Application part 3 with prof. Paul Laursen | EP#163     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Gareth Sandford, PhD, is a physiologist at the Canadian Sports Institute Pacific. He has worked across 15 individual and team sports within three Olympic systems (UK, New Zealand and Canada) and three professional sports leagues (English football, cricket and rugby), supporting over 400 athletes that achieved 18 Olympic, Paralympic and World Championship medals and one world record. In this interview we discuss athlete profiling using the Anaerobic Speed Reserve, and how to optimise the training process for different types of athletes.  IN THIS EPISODE YOU'LL LEARN ABOUT: -Athlete profiling and testing -Endurance, Hybrid, and Speed profiles and their unique characteristics -What is the Anaerobic Speed (Power) Reserve, and its underlying determinants? -How to improve sprinting speed or peak power -When and how to train for strengths and weaknesses -Why doing a lot of high intensity training can hinder rather than help the athlete -Critical Speed (Power) training SHOWNOTES: <a href="https://scientifictriathlon.com/tts398/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts398/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://visit.pfandh.com/TTS23" rel="nofollow" target="_blank">Precision Fuel &amp; Hydration</a> help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free <a href="https://visit.pfandh.com/3Fkc6Oc" rel="nofollow" target="_blank">Fuel &amp; Hydration Planner</a> and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, <a href="https://visit.pfandh.com/3Bxmb9e" rel="nofollow" target="_blank">book a free 20-minute video consultation</a> to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. <a href="https://formswim.com/tts/" rel="nofollow" target="_blank">FORM Smart Swim Goggles</a> give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.  LINKS AND RESOURCES: <ul> <li> Gareth's <a href="http://www.garethsandford.com/" rel="nofollow" target="_blank">website</a> (available from late July 2023) and <a href="https://twitter.com/Gareth_Sandford" rel="nofollow" target="_blank">Twitter</a> and <a href="https://www.researchgate.net/profile/Gareth-Sandford" rel="nofollow" target="_blank">Research Gate</a> profiles </li> <li> <a href="https://www.researchgate.net/publication/353933705_Anaerobic_SpeedPower_Reserve_and_Sport_Performance_Scientific_Basis_Current_Applications_and_Future_Directions" rel="nofollow" target="_blank"> Anaerobic Speed/Power Reserve and Sport Performance: Scientific Basis, Current Applications and Future Directions</a> - Sandford et al. 2021 </li> <li> <a href="https://www.researchgate.net/publication/336074445_Question_Your_Categories_the_Misunderstood_Complexity_of_Middle-Distance_Running_Profiles_With_Implications_for_Research_Methods_and_Application" rel="nofollow" target="_blank"> “Question Your Categories”: the Misunderstood Complexity of Middle-Distance Running Profiles With Implications for Research Methods and Application</a> - Sandford &amp; Stellingwerff 2019 </li> <li> <a href="https://openrepository.aut.ac.nz/server/api/core/bitstreams/ce30d2b7-f7ec-4f5f-9666-7e86ad0d3eea/content" rel="nofollow" target="_blank"> Application of the Anaerobic Speed Reserve to Elite 800m running</a> - Sandford 2018 (PhD thesis) </li> <li> <a href="https://www.researchgate.net/publication/328266889_The_anaerobic_power_reserve_and_its_applicability_in_professional_road_cycling" rel="nofollow" target="_blank"> The anaerobic power reserve and its applicability in professional road cycling</a> - Sanders &amp; Heijboer 2018 </li> <li> <a href="https://www.frontiersin.org/articles/10.3389/fphys.2022.835705/full" rel="nofollow" target="_blank"> Road to Tokyo 2020 Olympic Games: Training Characteristics of a World Class Male Triathlete</a> - Cejuela and Sellés-Pérez 2022 </li> <li> <a href="https://www.researchgate.net/publication/303742994_Predicting_High-Power_Performance_in_Professional_Cyclists" rel="nofollow" target="_blank"> Predicting High-Power Performance in Professional Cyclists</a> - Sanders et al. 2016 </li> <li> <a href="https://scientifictriathlon.com/tts384/" rel="nofollow" target="_blank">Dajo Sanders, PhD | EP#384</a> </li> <li> <a href="https://scientifictriathlon.com/tts319/" rel="nofollow" target="_blank">Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319</a> </li> <li> <a href="https://scientifictriathlon.com/tts295/" rel="nofollow" target="_blank">Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295</a> </li> <li> <a href="https://scientifictriathlon.com/tts265/" rel="nofollow" target="_blank">Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265</a> </li> <li> <a href="https://scientifictriathlon.com/tts128/" rel="nofollow" target="_blank">Interval Training – Science and Application part 1 with Paul Laursen | EP#128</a> </li> <li> <a href="https://scientifictriathlon.com/tts129/" rel="nofollow" target="_blank">Interval Training – Science and Application part 2 with Paul Laursen | EP#129</a> </li> <li> <a href="https://scientifictriathlon.com/tts163/" rel="nofollow" target="_blank">Interval Training – Science and Application part 3 with prof. Paul Laursen | EP#163</a> </li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Gareth Sandford, PhD | EP#398

Bernardo Gonçalves is an expert in aerodynamics and aerodynamic testing and optimisation, the founder of AeroEdge, and a pro continental cyclist. He is the person who has earned the trust to work directly with Scientific Triathlon pro triathletes on their aerodynamics. In this episode we discuss all things aerodynamics, and how triathletes of many different levels can improve their bike splits through aerodynamic optimisation.            IN THIS EPISODE YOU'LL LEARN ABOUT: -Quantifying and exemplifying the importance of aerodynamics -Why body position is by far the most important thing to optimise -Position changes that are often beneficial  -Why more expensive bikes might not be any better than cheaper ones -A case for shorter cranks -Why track and road testing are the best ways of assessing aerodynamics for long distance triathletes (better than the wind tunnel) -Common mistakes in aerodynamic testing -Why W/CdA is much more important than W/kg -How to interpret marketing claims made by the cycling industry -Myths and misconceptions about aerodynamics and aero testing   SHOWNOTES: https://scientifictriathlon.com/tts397/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel &amp; Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel &amp; Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.   LINKS AND RESOURCES:   Bernardo's Instagram profile   AeroEdge website and Instagram   The Hour record and aerodynamics with Dan Bigham | EP#368   The latest on aero sensors and aero testing with Michael Liberzon | EP#339   Chain lubrication (save watts and money) with Adam Kerin | EP#323   Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235   Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Bernardo Gonçalves is an expert in aerodynamics and aerodynamic testing and optimisation, the founder of AeroEdge, and a pro continental cyclist. He is the person who has earned the trust to work directly with Scientific Triathlon pro triathletes on their aerodynamics. In this episode we discuss all things aerodynamics, and how triathletes of many different levels can improve their bike splits through aerodynamic optimisation.          IN THIS EPISODE YOU'LL LEARN ABOUT: -Quantifying and exemplifying the importance of aerodynamics -Why body position is by far the most important thing to optimise -Position changes that are often beneficial  -Why more expensive bikes might not be any better than cheaper ones -A case for shorter cranks -Why track and road testing are the best ways of assessing aerodynamics for long distance triathletes (better than the wind tunnel) -Common mistakes in aerodynamic testing -Why W/CdA is much more important than W/kg -How to interpret marketing claims made by the cycling industry -Myths and misconceptions about aerodynamics and aero testing SHOWNOTES: <a href="https://scientifictriathlon.com/tts397/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts397/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://visit.pfandh.com/TTS23" rel="nofollow" target="_blank">Precision Fuel &amp; Hydration</a> help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free <a href="https://visit.pfandh.com/3Fkc6Oc" rel="nofollow" target="_blank">Fuel &amp; Hydration Planner</a> and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, <a href="https://visit.pfandh.com/3Bxmb9e" rel="nofollow" target="_blank">book a free 20-minute video consultation</a> to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. <a href="https://www.zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">ZEN8</a> - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on <a href="https://zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">zen8swimtrainer.com/tts</a>. LINKS AND RESOURCES: <ul> <li> Bernardo's <a href="https://www.instagram.com/bernardo_goncalves_official/" rel="nofollow" target="_blank">Instagram</a> profile </li> <li> AeroEdge <a href="https://www.aeroedge.net/" rel="nofollow" target="_blank">website</a> and <a href="https://www.instagram.com/aeroedge1/" rel="nofollow" target="_blank">Instagram</a> </li> <li> <a href="https://scientifictriathlon.com/tts368/" rel="nofollow" target="_blank">The Hour record and aerodynamics with Dan Bigham | EP#368</a> </li> <li> <a href="https://scientifictriathlon.com/tts339/" rel="nofollow" target="_blank">The latest on aero sensors and aero testing with Michael Liberzon | EP#339</a> </li> <li> <a href="https://scientifictriathlon.com/tts323/" rel="nofollow" target="_blank">Chain lubrication (save watts and money) with Adam Kerin | EP#323</a> </li> <li> <a href="https://scientifictriathlon.com/tts235/" rel="nofollow" target="_blank">Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235</a> </li> <li> <a href="https://scientifictriathlon.com/tts229/" rel="nofollow" target="_blank">Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229</a> </li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Bernardo Gonçalves | EP#397

Brad Beer

Brad Beer is a physiotherapist with over 17 years experience and clinical expertise in running and triathlon related injuries. He is head physiotherapist of the Super League Triathlon series, consultant physiotherapist for Triathlon Australia's Olympic Podium Centre, and he has also consulted for British Triathlon, Triathlon New Zealand and Athletics New Zealand and numerous Olympic and World Champion athletes. In this interview we dive deep into triathlon related injuries, rehabilitation and prevention.            IN THIS EPISODE YOU'LL LEARN ABOUT: -General advice on injury prevention, what to do if you do get injured, and the biggest mistakes athletes do that lead to injuries or after getting injured -Swim, bike and run related injuries -Symptoms and diagnosis of common triathlon injuries -Treatment of common triathlon injuries -Rehab and return to sport from common triathlon injuries -Deep dive into running injuries, including managing running load, strength and conditioning, and energy availability   SHOWNOTES: https://scientifictriathlon.com/tts396/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.    ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.   LINKS AND RESOURCES:   Brad's Instagram and Twitter   POGO Physio website, Instagram and Twitter   The Physical Performance Show website, Instagram and Twitter   Energy availability with José Areta, PhD | EP#378   Blood tests and biomarkers for triathletes with Dr. Kush Joshi and Dr. Joel McCay | EP#249   Injury prevention, strength training, and running biomechanics with Eoin Everard, PhD | EP#336   Injury prevention and rehabilitation with James Debenham, PhD | EP#209   Injury prevention and recovery methods for triathletes with Nate Koch | EP#114     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Brad Beer is a physiotherapist with over 17 years experience and clinical expertise in running and triathlon related injuries. He is head physiotherapist of the Super League Triathlon series, consultant physiotherapist for Triathlon Australia's Olympic Podium Centre, and he has also consulted for British Triathlon, Triathlon New Zealand and Athletics New Zealand and numerous Olympic and World Champion athletes. In this interview we dive deep into triathlon related injuries, rehabilitation and prevention.          IN THIS EPISODE YOU'LL LEARN ABOUT: -General advice on injury prevention, what to do if you do get injured, and the biggest mistakes athletes do that lead to injuries or after getting injured -Swim, bike and run related injuries -Symptoms and diagnosis of common triathlon injuries -Treatment of common triathlon injuries -Rehab and return to sport from common triathlon injuries -Deep dive into running injuries, including managing running load, strength and conditioning, and energy availability SHOWNOTES: <a href="https://scientifictriathlon.com/tts396/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts396/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://formswim.com/tts/" rel="nofollow" target="_blank">FORM Smart Swim Goggles</a> give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on <a href="https://formswim.com/tts" rel="nofollow" target="_blank">formswim.com/tts</a>.  <a href="https://www.zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">ZEN8</a> - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on <a href="https://zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">zen8swimtrainer.com/tts</a>. LINKS AND RESOURCES: <ul> <li> Brad's <a href="https://www.instagram.com/brad_beer/" rel="nofollow" target="_blank">Instagram</a> and <a href="https://twitter.com/Brad_Beer" rel="nofollow" target="_blank">Twitter</a> </li> <li> POGO Physio <a href="https://www.pogophysio.com.au/" rel="nofollow" target="_blank">website</a>, <a href="https://www.instagram.com/pogophysio/" rel="nofollow" target="_blank">Instagram</a> and <a href="https://twitter.com/POGOphysio" rel="nofollow" target="_blank">Twitter</a> </li> <li> The Physical Performance Show <a href="https://physicalperformanceshow.com/" rel="nofollow" target="_blank">website</a>, <a href="https://www.instagram.com/physicalperformanceshow/" rel="nofollow" target="_blank">Instagram</a> and <a href="https://twitter.com/tppshow1" rel="nofollow" target="_blank">Twitter</a> </li> <li> <a href="https://scientifictriathlon.com/tts378/" rel="nofollow" target="_blank">Energy availability with José Areta, PhD | EP#378</a> </li> <li> <a href="https://scientifictriathlon.com/tts249/" rel="nofollow" target="_blank">Blood tests and biomarkers for triathletes with Dr. Kush Joshi and Dr. Joel McCay | EP#249</a> </li> <li> <a href="https://scientifictriathlon.com/tts336/" rel="nofollow" target="_blank">Injury prevention, strength training, and running biomechanics with Eoin Everard, PhD | EP#336</a> </li> <li> <a href="https://scientifictriathlon.com/tts209/" rel="nofollow" target="_blank">Injury prevention and rehabilitation with James Debenham, PhD | EP#209</a> </li> <li> <a href="https://scientifictriathlon.com/tts114/" rel="nofollow" target="_blank">Injury prevention and recovery methods for triathletes with Nate Koch | EP#114</a> </li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Brad Beer | EP#396

Sophie Coldwell

Sophie Coldwell is a short-course athlete from Great Britain, currently ranked 4th in the world and 5th in the World Triathlon Championship Series (WTCS) standings. She has her sights set on qualifying for the 2024 Olympic Games in Paris, and her strong start to the 2023 season could also see her battling it out for the World Triathlon Championship Series title. In this interview we learn more about Sophie's training, her background, and goals for the future.       IN THIS EPISODE YOU'LL LEARN ABOUT: -Sophie's background in triathlon, goals for the 2023 season, and the Paris 2024 Olympic cycle -The Olympic selection process, and what Sophie needs to do to qualify for Paris -Sophie's training structure overall, and details about her swim, bike and run training -A detailed breakdown of a full week of training -How Sophie has improved her running -The training environment in Loughborough, and the importance it has had in Sophie's development -Life after Paris   SHOWNOTES: https://scientifictriathlon.com/tts395/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel &amp; Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel &amp; Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.    LINKS AND RESOURCES:   Sophie's Instagram and race results (World Triathlon website)   Tamara Jewett | EP#391   Frederic Funk | EP#380     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Sophie Coldwell is a short-course athlete from Great Britain, currently ranked 4th in the world and 5th in the World Triathlon Championship Series (WTCS) standings. She has her sights set on qualifying for the 2024 Olympic Games in Paris, and her strong start to the 2023 season could also see her battling it out for the World Triathlon Championship Series title. In this interview we learn more about Sophie's training, her background, and goals for the future.     IN THIS EPISODE YOU'LL LEARN ABOUT: -Sophie's background in triathlon, goals for the 2023 season, and the Paris 2024 Olympic cycle -The Olympic selection process, and what Sophie needs to do to qualify for Paris -Sophie's training structure overall, and details about her swim, bike and run training -A detailed breakdown of a full week of training -How Sophie has improved her running -The training environment in Loughborough, and the importance it has had in Sophie's development -Life after Paris SHOWNOTES: <a href="https://scientifictriathlon.com/tts395/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts395/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://visit.pfandh.com/TTS23" rel="nofollow" target="_blank">Precision Fuel &amp; Hydration</a> help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free <a href="https://visit.pfandh.com/3Fkc6Oc" rel="nofollow" target="_blank">Fuel &amp; Hydration Planner</a> and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, <a href="https://visit.pfandh.com/3Bxmb9e" rel="nofollow" target="_blank">book a free 20-minute video consultation</a> to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. <a href="https://formswim.com/tts/" rel="nofollow" target="_blank">FORM Smart Swim Goggles</a> give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.  LINKS AND RESOURCES: <ul> <li> Sophie's <a href="https://www.instagram.com/sophiecoldwell/" rel="nofollow" target="_blank">Instagram</a> and <a href="https://www.triathlon.org/athletes/profile/50760/sophie_coldwell" rel="nofollow" target="_blank">race results</a> (World Triathlon website) </li> <li> <a href="https://scientifictriathlon.com/tts391/" rel="nofollow" target="_blank">Tamara Jewett | EP#391</a> </li> <li> <a href="https://scientifictriathlon.com/tts380/" rel="nofollow" target="_blank">Frederic Funk | EP#380</a> </li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Sophie Coldwell | EP#395

Michele Zanini

Michele Zanini is a PhD candidate at the University of Loughborough studying the connection between running economy, durability, and strength training). He is also a physiologist and strength and conditioning coach with the Italian Triathlon Federation, and he has been working alongside the legendary running coach Renato Canova. This is part two of a two-part interview, part 1 was published last week in EP#393.           IN THIS EPISODE YOU'LL LEARN ABOUT: -The science of strength training and endurance performance -How to implement this type of strength training in practice -The difference between the strength training described in the scientific literature and what some leading experts are proposing -Working with Renato Canova (one of the greatest running coaches of all time)  -Canova's training principles and how amateur runners can apply them   SHOWNOTES: https://scientifictriathlon.com/tts394/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel &amp; Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel &amp; Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.   LINKS AND RESOURCES:   Michele's Twitter profile   Strength training for endurance performance with Richard Blagrove, PhD | EP#292   Bent Rønnestad, PhD | EP#386   Matt Pendola | EP#387   Strength coach Erin Carson | EP#367   Peak Performance – The Science of Success with Brad Stulberg | EP#28   Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187    Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success - book by Brad Stulberg and Steve Magness   El método Renato Canova. Claves del entrenamiento de maratón - Youtube video    Strength training improves 5-min all-out performance following 185min of cycling - Rønnestad et al. 2009    Strength training improves performance and pedaling characteristics in elite cyclists - Rønnestad et al. 2014    Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists - Vikmoen et al. 2015   Strength training improves double-poling performance after prolonged submaximal exercise in cross-country skiers - Øfsteng et al. 2017    Heavy strength training improves running and cycling performance following prolonged submaximal work in well-trained female athletes - Vikmoen et al. 2017  Cardiorespiratory adaptations and performance improvement in response to high-intensity interval training in distance runners: physiological vs race pace approach - Mazzolari et al. 2022    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Michele Zanini is a PhD candidate at the University of Loughborough studying the connection between running economy, durability, and strength training). He is also a physiologist and strength and conditioning coach with the Italian Triathlon Federation, and he has been working alongside the legendary running coach Renato Canova. This is part two of a two-part interview, part 1 was published last week in EP#393.         IN THIS EPISODE YOU'LL LEARN ABOUT: -The science of strength training and endurance performance -How to implement this type of strength training in practice -The difference between the strength training described in the scientific literature and what some leading experts are proposing -Working with Renato Canova (one of the greatest running coaches of all time)  -Canova's training principles and how amateur runners can apply them SHOWNOTES: <a href="https://scientifictriathlon.com/tts394/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts394/</a> SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: <a href="https://scientifictriathlon.com/podcast" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a> SPONSORS: <a href="https://visit.pfandh.com/TTS23" rel="nofollow" target="_blank">Precision Fuel &amp; Hydration</a> help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free <a href="https://visit.pfandh.com/3Fkc6Oc" rel="nofollow" target="_blank">Fuel &amp; Hydration Planner</a> and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, <a href="https://visit.pfandh.com/3Bxmb9e" rel="nofollow" target="_blank">book a free 20-minute video consultation</a> to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&amp;H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. <a href="https://www.zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">ZEN8</a> - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on <a href="https://zen8swimtrainer.com/tts/" rel="nofollow" target="_blank">zen8swimtrainer.com/tts</a>. LINKS AND RESOURCES: <ul> <li> Michele's <a href="https://twitter.com/MicZanini" rel="nofollow" target="_blank">Twitter</a> profile </li> <li> <a href="https://scientifictriathlon.com/tts292/" rel="nofollow" target="_blank">Strength training for endurance performance with Richard Blagrove, PhD | EP#292</a> </li> <li> <a href="https://scientifictriathlon.com/tts386/" rel="nofollow" target="_blank">Bent Rønnestad, PhD | EP#386</a> </li> <li> <a href="https://scientifictriathlon.com/tts387/" rel="nofollow" target="_blank">Matt Pendola | EP#387</a> </li> <li> <a href="https://scientifictriathlon.com/tts367/" rel="nofollow" target="_blank">Strength coach Erin Carson | EP#367</a> </li> <li> <a href="https://scientifictriathlon.com/tts28/" rel="nofollow" target="_blank">Peak Performance – The Science of Success with Brad Stulberg | EP#28</a> </li> <li> <a href="https://scientifictriathlon.com/tts187/" rel="nofollow" target="_blank">Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187</a> </li> <li> <a href="https://www.amazon.com/Peak-Performance-Elevate-Burnout-Science/dp/162336793X" rel="nofollow" target="_blank"> Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success</a> - book by Brad Stulberg and Steve Magness </li> <li> <a href="https://www.youtube.com/watch?v=9GUSaDQgeZg" rel="nofollow" target="_blank">El método Renato Canova. Claves del entrenamiento de maratón</a> - Youtube video </li> <li> <a href="https://www.researchgate.net/publication/38080062_Strength_training_improves_5-min_all-out_performance_following_185min_of_cycling" rel="nofollow" target="_blank"> Strength training improves 5-min all-out performance following 185min of cycling</a> - Rønnestad et al. 2009 </li> <li> <a href="https://www.researchgate.net/publication/262642843_Strength_training_improves_performance_and_pedaling_characteristics_in_elite_cyclists" rel="nofollow" target="_blank"> Strength training improves performance and pedaling characteristics in elite cyclists</a> - Rønnestad et al. 2014 </li> <li> <a href="https://www.researchgate.net/publication/275102845_Strength_training_improves_cycling_performance_fractional_utilization_of_VO2max_and_cycling_economy_in_female_cyclists" rel="nofollow" target="_blank"> Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists</a> - Vikmoen et al. 2015 </li> <li> <a href="https://onlinelibrary.wiley.com/doi/10.1111/sms.12990" rel="nofollow" target="_blank">Strength training improves double-poling performance after prolonged submaximal exercise in cross-country skiers</a> - Øfsteng et al. 2017 </li> <li> <a href="https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.13149" rel="nofollow" target="_blank"> Heavy strength training improves running and cycling performance following prolonged submaximal work in well-trained female athletes</a> - Vikmoen et al. 2017 </li> <li><a href="https://wp1191596.server-he.de/DATA/EDSS/C27/27-2328.pdf" rel="nofollow" target="_blank">Cardiorespiratory adaptations and performance improvement in response to high-intensity interval training in distance runners: physiological vs race pace approach</a> - Mazzolari et al. 2022</li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://facebook.com/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Michele Zanini (part 2) | EP#394

The one triathlon show focusing on practical and actionable advice that you can use in your own triathlon training and racing. New episodes are released twice per week. The episode types are interview episodes with the greatest and smartest people in triathlon and endurance sports, and solo episodes with host Mikael Eriksson where you'll learn tactics and strategies you can apply in your triathlon training and racing, and all things swim, bike and run. All episodes, both interview and solo episodes, are produced with the goal in mind of giving age-group triathletes actionable advice. That Triathlon Show is brought to you by www.scientifictriathlon.com and is hosted by Mikael Eriksson. Learn more about That Triathlon Show at www.scientifictriathlon.com/podcast/

I started listening to That Triathlon Show about 1 year ago and it quickly became my favorite podcast. EP #177 is one of my favorites so far. Listening to it again today :-) I highly recommend this podcast to anyone wanted to learn more about endurance sports.

By far my favorite podcast and resource!

I’ve learned so much listening to this podcast. Tons of great information. I’ve still yet to do a triathlon but am absorbing as much as I can and applying it to my training as I prepare for my first. Thank you so much, Mikael.

Fantastic

The one triathlon show focusing on practical and actionable advice that you can use in your own triathlon training and racing. New episodes are released twice per week. The episode types are interview episodes with the greatest and smartest people in triathlon and endurance sports, and solo episodes with host Mikael Eriksson where you'll learn tactics and strategies you can apply in your triathlon training and racing, and all things swim, bike and run. All episodes, both interview and solo episodes, are produced with the goal in mind of giving age-group triathletes actionable advice. That Triathlon Show is brought to you by <a href="http://www.scientifictriathlon.com" rel="nofollow" target="_blank">www.scientifictriathlon.com</a> and is hosted by Mikael Eriksson. Learn more about That Triathlon Show at <a href="http://www.scientifictriathlon.com/podcast/" rel="nofollow" target="_blank">www.scientifictriathlon.com/podcast/</a>

That Triathlon Show

Beginner Tip 1 - a new episode series on That Triathlon Show specifically for beginners. On this week's episode:  Background and introduction to the new episode series.  Send in your topic suggestions and questions for the series! How to structure your training phases if you start training in January and have a goal race in the summer with preparation, base training, a build phase, and a peak phase.  LINKS AND RESOURCES:  That Triathlon Show website     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Beginner Tip 1 - a new episode series on That Triathlon Show specifically for beginners. On this week's episode: <ul> <li>Background and introduction to the new episode series. </li> <li>Send in your topic suggestions and questions for the series!</li> <li>How to structure your training phases if you start training in January and have a goal race in the summer with preparation, base training, a build phase, and a peak phase.</li> </ul> LINKS AND RESOURCES: <ul> <li><a href="https://scientifictriathlon.com/podcast/" rel="nofollow" target="_blank">That Triathlon Show website</a> </li> </ul>   RATE AND REVIEW: If you enjoy the show, please help me out by <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">subscribing, rating and reviewing</a>.    CONTACT: Want to send feedback, questions or just chat? Email me at <a href="mailto:mikael@scientifictriathlon.com">mikael@scientifictriathlon.com</a> or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

Beginner Tip 1 - Introduction

Dan Plews

 Dan Plews, PhD, is a world-leading researcher in the field of Heart Rate Variability (HRV), and an elite-level coach. Today, we discuss how you can use HRV as a tool in your triathlon training to find the right balance between rest and stress, to help push your rate of improvement in the sport and give you an extra edge.  IN THIS EPISODE YOU'LL LEARN ABOUT: -How HRV can help you decide when to do high-intensity workouts and when to hold back, and why that may be better than sticking to a rigid program -How to use your HRV baseline as a tool to help determine if your training load in a block of training is appropriate, too large, or too small -The tools, apps, and resources that the Plews recommends using to get going with HRV.  LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).  NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/  SHOWNOTES: www.thattriathlonshow.com  Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Dan Plews, PhD, is a world-leading researcher in the field of Heart Rate Variability (HRV), and an elite-level coach. Today, we discuss how you can use HRV as a tool in your triathlon training to find the right balance between rest and stress, to help push your rate of improvement in the sport and give you an extra edge. IN THIS EPISODE YOU'LL LEARN ABOUT: -How HRV can help you decide when to do high-intensity workouts and when to hold back, and why that may be better than sticking to a rigid program -How to use your HRV baseline as a tool to help determine if your training load in a block of training is appropriate, too large, or too small -The tools, apps, and resources that the Plews recommends using to get going with HRV. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="https://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> SHOWNOTES: <a href="http://thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> Send feedback, questions or just wanna chat? CONTACT me at <a href="mailto:mikael@scientifictriathlon.com">mikael@scientifictriathlon.com</a> or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

Heart Rate Variability (HRV) for triathletes with Dan Plews | EP#42

Matt Fitzgerald

Author, coach, and nutritionist Matt Fitzgerald wrote the book "The Endurance Diet" after doing extensive investigations into what elite endurance athletes all over the world really eat. He discovered that even though their plates look very different, there are 5 core habit that they all adhere to to perform at the top of their game in performance, recovery, and overall health.   IN THIS EPISODE YOU'LL LEARN ABOUT: -The 5 Core Habits: eat everything, eat quality, eat carb-centered, eat enough, eat individually -Does elite athletes' eating habits really apply to normal age-group triathletes? -More advanced concepts beyond the 5 core habits: nutrition periodisation, fuelling workouts, fasted workouts/training low, supplements -Matt's thoughts on "trendy diets"   SHOWNOTES: https://scientifictriathlon.com/tts153/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS:  Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's  FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!   Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).     LINKS AND RESOURCES:  Collection page with all previous nutrition-related episodes on That Triathlon Show  The Endurance Diet - Matt's book on the  5 core nutrition habits of the world's greatest endurance athletes The DQS (Diet Quality Score) app 80/20 Endurance - Matt's and David Warden's website Matt's personal website Matt's Twitter    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Author, coach, and nutritionist Matt Fitzgerald wrote the book "The Endurance Diet" after doing extensive investigations into what elite endurance athletes all over the world really eat. He discovered that even though their plates look very different, there are 5 core habit that they all adhere to to perform at the top of their game in performance, recovery, and overall health. IN THIS EPISODE YOU'LL LEARN ABOUT: -The 5 Core Habits: eat everything, eat quality, eat carb-centered, eat enough, eat individually -Does elite athletes' eating habits really apply to normal age-group triathletes? -More advanced concepts beyond the 5 core habits: nutrition periodisation, fuelling workouts, fasted workouts/training low, supplements -Matt's thoughts on "trendy diets" SHOWNOTES: <a href="https://scientifictriathlon.com/tts153/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts153/</a> THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> SPONSORS: <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> FREE sweat test</a> and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! <a href="https://www.staczero.com/?source=thattriathlonshow" rel="nofollow" target="_blank">Stac</a> - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).   LINKS AND RESOURCES: <ul> <li><a href="https://scientifictriathlon.com/triathlon-nutrition/" rel="nofollow" target="_blank">Collection page with all previous nutrition-related episodes on That Triathlon Show</a></li> <li><a href="https://www.amazon.com/Endurance-Diet-Discover-Greatest-Athletes/dp/0738218979/ref=sr_1_2?ie=UTF8&amp;qid=1539340330&amp;sr=8-2&amp;keywords=the+endurance+diet" rel="nofollow" target="_blank"> The Endurance Diet</a> - Matt's book on the  5 core nutrition habits of the world's greatest endurance athletes</li> <li><a href="http://mattfitzgerald.org/dqs-app/" rel="nofollow" target="_blank">The DQS (Diet Quality Score) app</a></li> <li><a href="http://8020endurance.com/" rel="nofollow" target="_blank">80/20 Endurance - Matt's and David Warden's website</a></li> <li><a href="http://mattfitzgerald.org/" rel="nofollow" target="_blank">Matt's personal website</a></li> <li><a href="https://twitter.com/mattfitwriter" rel="nofollow" target="_blank">Matt's Twitter</a></li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

The Endurance Diet with Matt Fitzgerald | EP#153

Walter Staiano

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 (BET) is and how it has the potential to improve endurance performance beyond the benefits of physical training.    SHOWNOTES: https://scientifictriathlon.com/tts207/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS:  Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's  FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!     ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.    LINKS AND RESOURCES:   Walter's Research Gate profile Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17 Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101  Yes, Mindfulness Makes You a Better Athlete  Here’s What We Know About Mental Fatigue    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

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 (BET) is and how it has the potential to improve endurance performance beyond the benefits of physical training.  SHOWNOTES: <a href="https://scientifictriathlon.com/tts207/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts207/</a> THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> SPONSORS: <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> FREE sweat test</a> and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!  <a href="https://www.roka.com/pages/triathlon-products?utm_source=scientific_triathlon&amp;utm_medium=referral&amp;utm_campaign=podcast_series&amp;utm_term=Q318&amp;utm_content=tri" rel="nofollow" target="_blank"> ROKA</a> - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.  LINKS AND RESOURCES: <ul> <li><a href="https://www.researchgate.net/profile/Walter_Staiano/research" rel="nofollow" target="_blank"> Walter's Research Gate profile</a></li> <li><a href="https://scientifictriathlon.com/tts17/" rel="nofollow" target="_blank">Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17</a></li> <li><a href="https://scientifictriathlon.com/tts101/" rel="nofollow" target="_blank">Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101</a></li> <li><a href="https://www.outsideonline.com/2328656/mindfulness-study-athletic-performance" rel="nofollow" target="_blank"> Yes, Mindfulness Makes You a Better Athlete</a></li> <li><a href="https://www.outsideonline.com/2324771/heres-why-tired-brain-slows-you-down-mental-fatigue" rel="nofollow" target="_blank"> Here’s What We Know About Mental Fatigue</a></li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://m.me/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Mindfulness, Mental Fatigue, and Brain Endurance Training with Walter Staiano, PhD | EP#207

 Training zones. You know of them, but do you know just how important it is that you use them? And most importantly, how to go about using them in swimming, biking and running? In part 2 of this episode series on training zones, we cover how to use training zones in cycling.  IN THIS EPISODE YOU'LL LEARN ABOUT: -How to determine training zones in cycling -How to use training zones in different types of bike workouts -Power vs. heart rate vs. RPE -How important is training with power?LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).  NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/  SHOWNOTES: www.thattriathlonshow.com  Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Training zones. You know of them, but do you know just how important it is that you use them? And most importantly, how to go about using them in swimming, biking and running? In part 2 of this episode series on training zones, we cover how to use training zones in cycling. IN THIS EPISODE YOU'LL LEARN ABOUT: -How to determine training zones in cycling -How to use training zones in different types of bike workouts -Power vs. heart rate vs. RPE -How important is training with power? LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="https://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> SHOWNOTES: <a href="http://www.thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> Send feedback, questions or just wanna chat? CONTACT me at <a href="mailto:mikael@scientifictriathlon.com">mikael@scientifictriathlon.com</a> or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

Training Zones part 2: Cycling | EP#29

Stephen Seiler

Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as 'polarised training'.   IN THIS EPISODE YOU'LL LEARN ABOUT: -What is polarised training, and what is the evidence behind it? -Polarised training and "pyramidal training" - the nuances of training for different kinds of endurance sports and events -Does polarised training work for time-limited age group triathletes? -How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests) -Triathlon-specific considerations with polarised training   SHOWNOTES: https://scientifictriathlon.com/tts177/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS:  Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's  FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!    ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.   LINKS AND RESOURCES:  Stephen's ResearchGate profile Stephen's Twitter profile Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154 World Champions keep things simple: training masterclass with Joel Filliol | EP#172  The Training Characteristics of the World's Most Successful Female Cross-Country Skier  Seiler's Hierarchy of Endurance Training Needs.  Does Polarized Training Improve Performance in Recreational Runners?  Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution?  Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects  What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? Intervals, Thresholds, and Long Slow Distance:  the Role of Intensity and Duration in Endurance Training    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as 'polarised training'. IN THIS EPISODE YOU'LL LEARN ABOUT: -What is polarised training, and what is the evidence behind it? -Polarised training and "pyramidal training" - the nuances of training for different kinds of endurance sports and events -Does polarised training work for time-limited age group triathletes? -How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests) -Triathlon-specific considerations with polarised training SHOWNOTES: <a href="https://scientifictriathlon.com/tts177/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts177/</a> THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> SPONSORS: <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> FREE sweat test</a> and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! <a href="https://www.roka.com/pages/triathlon-products?utm_source=scientific_triathlon&amp;utm_medium=referral&amp;utm_campaign=podcast_series&amp;utm_term=Q318&amp;utm_content=tri" rel="nofollow" target="_blank"> ROKA</a> - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS. LINKS AND RESOURCES: <ul> <li><a href="https://www.researchgate.net/profile/Stephen_Seiler" rel="nofollow" target="_blank">Stephen's ResearchGate profile</a></li> <li><a href="https://twitter.com/StephenSeiler" rel="nofollow" target="_blank">Stephen's Twitter profile</a></li> <li><a href="https://scientifictriathlon.com/tts120/" rel="nofollow" target="_blank">Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120</a></li> <li><a href="https://scientifictriathlon.com/tts154/" rel="nofollow" target="_blank">How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154</a></li> <li><a href="https://scientifictriathlon.com/tts172/" rel="nofollow" target="_blank">World Champions keep things simple: training masterclass with Joel Filliol | EP#172</a></li> <li><a href="https://www.frontiersin.org/articles/10.3389/fphys.2017.01069/full" rel="nofollow" target="_blank"> The Training Characteristics of the World's Most Successful Female Cross-Country Skier</a></li> <li><a href="https://www.researchgate.net/publication/310725768_Seiler's_Hierarchy_of_Endurance_Training_Needs" rel="nofollow" target="_blank"> Seiler's Hierarchy of Endurance Training Needs.</a></li> <li><a href="https://journals.humankinetics.com/doi/abs/10.1123/ijspp.2012-0350" rel="nofollow" target="_blank"> Does Polarized Training Improve Performance in Recreational Runners?</a></li> <li><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2004.00418.x" rel="nofollow" target="_blank"> Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution?</a></li> <li><a href="https://s3.amazonaws.com/academia.edu.documents/44735151/Autonomic_recovery_after_exercise_in_tra20160414-5844-d1q422.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&amp;Expires=1554928491&amp;Signature=6nM6ZMEq1ukHqGmsfhE%2BXm1Or2g%3D&amp;response-content-disposition=inline%3B%20filename%3DAutonomic_Recovery_after_Exercise_in_Tra.pdf" rel="nofollow" target="_blank"> Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects</a></li> <li><a href="https://journals.humankinetics.com/doi/abs/10.1123/ijspp.5.3.276" rel="nofollow" target="_blank"> What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?</a></li> <li><a href="http://usetu.htmww.sportsci.org/2009/ss.htm" rel="nofollow" target="_blank">Intervals, Thresholds, and Long Slow Distance:  the Role of Intensity and Duration in Endurance Training</a></li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

Polarised training with Stephen Seiler, PhD | EP#177

Sebastian Weber

Sebastian Weber is a sports scientist and highly successful coach, in both professional sports (having worked with athletes like Peter Sagan, Tony Martin, and André Greipek) and with age-group endurance athletes. He is also the co-founder of the physiological performance software INSCYD. One of the important factors for his success is his knowledge about exercise physiology and metabolism. Today, he shares this knowledge with us so that you too can benefit from it and become a faster triathlete.   IN THIS EPISODE YOU'LL LEARN ABOUT: -What is FTP (Functional Threshold Power), why does it even exist, and how can you train to improve it? -The only two variables that can be changed to improve FTP: VO2max (Aerobic Capacity) and VLaMax (glycolytic capacity) -Why you need to focus on changing VO2max and/or VLaMax, and NOT FTP itself, if you want to improve your FTP. -How to train to increase VO2max to increase FTP -How to train to decrease VLaMax to increase FTP -How VO2max and VLaMax determine your fat and carb oxidation at any intensity (including submaximal intensities) -Nutritional aspects of changing FTP through changing VO2max and/or VLaMax   SHOWNOTES: https://scientifictriathlon.com/tts169/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS:  Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's  FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!   LINKS AND RESOURCES:  Discover the INSCYD Testing Service - Get tested with INSCYD yourself! This is a remote service, no laboratory needed. Only you and your power meter. INSCYD - physiology performance software founded by Sebastian - video of Sebastian's presentation at a 2018 workshop in Boulder  Q&amp;A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Sebastian Weber is a sports scientist and highly successful coach, in both professional sports (having worked with athletes like Peter Sagan, Tony Martin, and André Greipek) and with age-group endurance athletes. He is also the co-founder of the physiological performance software INSCYD. One of the important factors for his success is his knowledge about exercise physiology and metabolism. Today, he shares this knowledge with us so that you too can benefit from it and become a faster triathlete. IN THIS EPISODE YOU'LL LEARN ABOUT: -What is FTP (Functional Threshold Power), why does it even exist, and how can you train to improve it? -The only two variables that can be changed to improve FTP: VO2max (Aerobic Capacity) and VLaMax (glycolytic capacity) -Why you need to focus on changing VO2max and/or VLaMax, and NOT FTP itself, if you want to improve your FTP. -How to train to increase VO2max to increase FTP -How to train to decrease VLaMax to increase FTP -How VO2max and VLaMax determine your fat and carb oxidation at any intensity (including submaximal intensities) -Nutritional aspects of changing FTP through changing VO2max and/or VLaMax SHOWNOTES: <a href="https://scientifictriathlon.com/tts169/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts169/</a> THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> SPONSORS: <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> FREE sweat test</a> and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: <ul> <li><a href="https://scientifictriathlon.com/testing/" rel="nofollow" target="_blank">Discover the INSCYD Testing Service</a> - Get tested with INSCYD yourself! This is a remote service, no laboratory needed. Only you and your power meter.</li> <li><a href="https://www.inscyd.com/" rel="nofollow" target="_blank">INSCYD</a> - physiology performance software founded by Sebastian</li> <li>- video of Sebastian's presentation at a 2018 workshop in Boulder</li> <li><a href="http://thattriathlonshow.libsyn.com/qampa-20-testing-for-half-and-full-distance-triathlon-are-typical-20-minute-tests-relevant-and-are-there-better-options" rel="nofollow" target="_blank"> Q&amp;A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?</a></li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169

David Warden

Multiple studies reveal runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at moderate to high intensity. David Warden, co-author of 80/20 Triathlon explains why and how you will become faster if you start doing more slow training.       IN THIS EPISODE YOU'LL LEARN ABOUT: -What is the 80/20 intensity distribution in practice -What is the science behind 80/20 intensity distributions -How most age-groupers fall way short of doing 80% of their training at an easy intensity: most do only 50%, if that.  -Does 80/20 still apply if your total training volume is low? -Practical advice for getting started with 80/20 training.    SHOWNOTES: https://scientifictriathlon.com/tts121/      THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com      SPONSORS:  Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!    Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike.       LINKS AND RESOURCES: * Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 * 80/20 Endurance website * 80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels * 80/20 Running: Run Stronger and Race Faster By Training Slower * Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/      CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.

Multiple studies reveal runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at moderate to high intensity. David Warden, co-author of 80/20 Triathlon explains why and how you will become faster if you start doing more slow training.    IN THIS EPISODE YOU'LL LEARN ABOUT: -What is the 80/20 intensity distribution in practice -What is the science behind 80/20 intensity distributions -How most age-groupers fall way short of doing 80% of their training at an easy intensity: most do only 50%, if that.  -Does 80/20 still apply if your total training volume is low? -Practical advice for getting started with 80/20 training.  SHOWNOTES: <a href="https://scientifictriathlon.com/tts121/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts121/</a>   THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com" rel="nofollow" target="_blank">www.thattriathlonshow.com</a>   SPONSORS: <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!  <a href="https://ventumracing.com/bikes/?utm_source=podcast-ads&amp;utm_medium=podcast&amp;utm_campaign=that-triathlon-show" rel="nofollow" target="_blank"> Ventum</a> - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike.    LINKS AND RESOURCES: * <a href="https://scientifictriathlon.com/tts120/" rel="nofollow" target="_blank">Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120</a> * <a href="http://8020endurance.com/" rel="nofollow" target="_blank">80/20 Endurance website</a> * <a href="https://www.amazon.com/80-Triathlon-Breakthrough-Elite-Training-Performance-ebook/dp/B078W6PPBJ" rel="nofollow" target="_blank">80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels</a> * <a href="https://www.amazon.com/80-20-Running-Stronger-Training-ebook/dp/B00IIVFAEY/" rel="nofollow" target="_blank">80/20 Running: Run Stronger and Race Faster By Training Slower</a> * <a href="https://scientifictriathlon.com/tts120/" rel="nofollow" target="_blank">Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120</a> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a>   CONTACT: Want to send feedback, questions or just chat? Email me at <a href="http://mikael@scientifictriathlon.com" rel="nofollow" target="_blank">mikael@scientifictriathlon.com</a> or connect on Twitter - my handle is@<a href="https://twitter.com/SciTriat" rel="noopener nofollow" target="_blank">SciTriat</a>.

80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121

Cody Beals

 Actionable Ironman 70.3 training and racing tips for age-groupers from pro triathlete Cody Beals.  IN THIS EPISODE YOU'LL LEARN ABOUT:  -How to self-coach effectively. -How to train for 70.3 (half-distance triathlon) races specifically. -What age-groupers can learn from pro triathletes' training. -The indoor trainer workout that reduced Cody to a puddle of quivering protoplasm. -Cody's take on benchmark workouts and formal tests.   LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).  NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing.  SHOWNOTES: www.thattriathlonshow.com   Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Actionable Ironman 70.3 training and racing tips for age-groupers from pro triathlete Cody Beals. IN THIS EPISODE YOU'LL LEARN ABOUT: -How to self-coach effectively. -How to train for 70.3 (half-distance triathlon) races specifically. -What age-groupers can learn from pro triathletes' training. -The indoor trainer workout that reduced Cody to a puddle of quivering protoplasm. -Cody's take on benchmark workouts and formal tests. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: <a href="http://www.thattriathlonshow.com" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> Send feedback, questions or just wanna chat? CONTACT me at <a href="mailto:mikael@scientifictriathlon.com">mikael@scientifictriathlon.com</a> or connect on Twitter - my handle is <a href="https://twitter.com/scitriat/" rel="nofollow" target="_blank">@SciTriat.</a>

Master Ironman 70.3 training with pro triathlete Cody Beals | EP#11

Joel Filliol

Joel Filliol is one of the most successful elite triathlon coaches in the history of the sport. In his multi-national squad he coaches athletes like Mario Mola (three-time World Champion), Katie Zaferes, Vincent Luis, and Jake Birthwhistle, and his on his CV is also coached Simon Whitfield to an Olympic silver medal and working as the Head Coach of British Triathlon. In this in-depth interview we discuss Joel's learnings from this great career of what really matters in training, and how to get these things right.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Keeping training simple and avoiding major mistakes -The importance of consistent total workload over time and of training frequency -No "main" sessions: every workout counts -A typical training week of athletes like Mario Mola, Vincent Luis and Katie Zaferes -How to do low-intensity training the right way! -How to do high-intensity training the right way! -Brick workouts and peaking   SHOWNOTES: https://scientifictriathlon.com/tts172/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS:  Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's  FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!    ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.   LINKS AND RESOURCES:  Joel's Website Real Coaching podcast    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Joel Filliol is one of the most successful elite triathlon coaches in the history of the sport. In his multi-national squad he coaches athletes like Mario Mola (three-time World Champion), Katie Zaferes, Vincent Luis, and Jake Birthwhistle, and his on his CV is also coached Simon Whitfield to an Olympic silver medal and working as the Head Coach of British Triathlon. In this in-depth interview we discuss Joel's learnings from this great career of what really matters in training, and how to get these things right. IN THIS EPISODE YOU'LL LEARN ABOUT: -Keeping training simple and avoiding major mistakes -The importance of consistent total workload over time and of training frequency -No "main" sessions: every workout counts -A typical training week of athletes like Mario Mola, Vincent Luis and Katie Zaferes -How to do low-intensity training the right way! -How to do high-intensity training the right way! -Brick workouts and peaking SHOWNOTES: <a href="https://scientifictriathlon.com/tts172/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts172/</a> THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> SPONSORS: <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> FREE sweat test</a> and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! <a href="https://www.roka.com/pages/triathlon-products?utm_source=scientific_triathlon&amp;utm_medium=referral&amp;utm_campaign=podcast_series&amp;utm_term=Q318&amp;utm_content=tri" rel="nofollow" target="_blank"> ROKA</a> - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES: <ul> <li><a href="https://joelfilliol.com/" rel="nofollow" target="_blank">Joel's Website</a></li> <li><a href="https://joelfilliol.com/podcast/" rel="nofollow" target="_blank">Real Coaching podcast</a></li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

World Champions keep things simple: training masterclass with Joel Filliol | EP#172

Adam Pulford

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 freshness between races -Frequently asked questions: the balance of high and low intensity, scheduling rest, physiological testing and more   SHOWNOTES: https://scientifictriathlon.com/tts211/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS:  Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's  FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!     ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.    LINKS AND RESOURCES:  Adam's coaching profile on the CTS website All cycling-related episodes on That Triathlon Show Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101 Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105 Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148 WKO5: Cycling and triathlon analytics with Tim Cusick | EP#199 Training talk with world-class cyclist Amber Neben and coach Tim Cusick | EP#205    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

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 freshness between races -Frequently asked questions: the balance of high and low intensity, scheduling rest, physiological testing and more SHOWNOTES: <a href="https://scientifictriathlon.com/tts211/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts211/</a> THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> SPONSORS: <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> FREE sweat test</a> and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!  <a href="https://www.roka.com/pages/triathlon-products?utm_source=scientific_triathlon&amp;utm_medium=referral&amp;utm_campaign=podcast_series&amp;utm_term=Q318&amp;utm_content=tri" rel="nofollow" target="_blank"> ROKA</a> - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.  LINKS AND RESOURCES: <ul> <li><a href="https://trainright.com/coaches/adam-pulford/" rel="nofollow" target="_blank">Adam's coaching profile</a> on the CTS website</li> <li><a href="https://scientifictriathlon.com/triathlon-cycling/" rel="nofollow" target="_blank">All cycling-related episodes on That Triathlon Show</a></li> <li><a href="https://scientifictriathlon.com/tts101/" rel="nofollow" target="_blank">Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101</a></li> <li><a href="https://scientifictriathlon.com/tts105/" rel="nofollow" target="_blank">Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105</a></li> <li><a href="https://scientifictriathlon.com/tts148/" rel="nofollow" target="_blank">Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148</a></li> <li><a href="https://scientifictriathlon.com/tts199/" rel="nofollow" target="_blank">WKO5: Cycling and triathlon analytics with Tim Cusick | EP#199</a></li> <li><a href="https://scientifictriathlon.com/tts205/" rel="nofollow" target="_blank">Training talk with world-class cyclist Amber Neben and coach Tim Cusick | EP#205</a></li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://m.me/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Training and periodisation for cyclists with Adam Pulford | EP#211

Q&amp;A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?     The three key benefits of long rides: metabolic and fat oxidation, muscle fiber recruitment patterns, and endurance signalling   Can you replicate the benefits of a longer ride by doing a shorter long ride which includes e.g. one hour of tempo or Sweet Spot work to induce more fatigue early in the workout?    What are the drawbacks of using this pre-fatiguing strategy?    Using work done (in kJ or kcal) as the best way to compare 'equivalent durations' of workouts     LINKS AND RESOURCES:   That Triathlon Show website  Coaching   Training Plans     SPONSORS:  ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.    Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's  FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free OR use the code THATTRIATHLONSHOW20 to get 20% off your entire order.   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Q&amp;A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?   <ul> <li> The three key benefits of long rides: metabolic and fat oxidation, muscle fiber recruitment patterns, and endurance signalling </li> <li> Can you replicate the benefits of a longer ride by doing a shorter long ride which includes e.g. one hour of tempo or Sweet Spot work to induce more fatigue early in the workout?  </li> <li> What are the drawbacks of using this pre-fatiguing strategy?  </li> <li> Using work done (in kJ or kcal) as the best way to compare 'equivalent durations' of workouts </li> </ul>   LINKS AND RESOURCES: <ul> <li> <a href="https://scientifictriathlon.com/podcast/" rel="nofollow" target="_blank">That Triathlon Show website</a></li> <li> <a href="https://scientifictriathlon.com/coaching/" rel="nofollow" target="_blank">Coaching</a> </li> <li> <a href="https://scientifictriathlon.com/plans/" rel="nofollow" target="_blank">Training Plans</a> </li> </ul>   SPONSORS: <a href="https://www.roka.com/pages/triathlon-products?utm_source=scientific_triathlon%26utm_medium=referral%26utm_campaign=podcast_series%26utm_term=Q318%26utm_content=tri" rel="nofollow" target="_blank"> ROKA</a> - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.   <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> FREE sweat test</a> and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free OR use the code THATTRIATHLONSHOW20 to get 20% off your entire order.   RATE AND REVIEW: If you enjoy the show, please help me out by <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">subscribing, rating and reviewing</a>.    CONTACT: Want to send feedback, questions or just chat? Email me at <a href="mailto:mikael@scientifictriathlon.com">mikael@scientifictriathlon.com</a> or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://m.me/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Q&A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?

Wendy Mader

 Are you a beginner triathlete, or maybe you haven't even started your triathlon journey yet? Learn how to get started and how to avoid common triathlon mistakes from coach Wendy Mader, former Ironman age-group world champion, with 25 years of triathlon experience. IN THIS EPISODE YOU'LL LEARN: -The essential things you need to know when starting out in triathlon. -The mistakes you must avoid at all costs. -How to structure your swim, bike, and run training as a beginner triathlete. -How to prepare for your first race. NOTES: Remember to enter the podcast launch contest to win an Amazon gift card. If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Are you a beginner triathlete, or maybe you haven't even started your triathlon journey yet? Learn how to get started and how to avoid common triathlon mistakes from coach Wendy Mader, former Ironman age-group world champion, with 25 years of triathlon experience. IN THIS EPISODE YOU'LL LEARN: -The essential things you need to know when starting out in triathlon. -The mistakes you must avoid at all costs. -How to structure your swim, bike, and run training as a beginner triathlete. -How to prepare for your first race. NOTES: Remember to enter the podcast launch contest to win an Amazon gift card. If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: <a href="http://www.thattriathlonshow.com" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

How to get started in triathlon with Wendy Mader | EP#4

A research-based review of body composition and racing weight for triathletes.      IN THIS EPISODE YOU'LL LEARN ABOUT: -Different methods to assess body composition and body fat percentage, and their limitations -How to get to your goal race weight and body composition using three simple principles: appropriate rate of weight loss, appropriate protein intake, and staying away from fads -Myths and risks to avoid when it comes to getting lean and losing weight -Wat is the typical body composition (body fat percentage, weight, Fat Free Mass Index) of elite level triathletes? -Periodisation of body composition and racing weight, and the importance of not staying at race weight year round      SHOWNOTES: https://scientifictriathlon.com/tts113/      THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com      SPONSORS:  Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!   Stac - The Stac Zero is the world's quitest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models).       LINKS AND RESOURCES:          * Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94         * Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95         * Nutrition before, during and after workouts | EP#100         * Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40         *  Nutrition and Athletic Performance: Position statement         * Reference Values for Body Composition and Anthropometric Measurements in Athletes         *  International society of sports nutrition position stand: diets and body composition         * Case-Study: Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career.         *  How an Olympic Runner Hits Race Weight         * Are athletes winning the war on cramp?   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/      CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

A research-based review of body composition and racing weight for triathletes.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Different methods to assess body composition and body fat percentage, and their limitations -How to get to your goal race weight and body composition using three simple principles: appropriate rate of weight loss, appropriate protein intake, and staying away from fads -Myths and risks to avoid when it comes to getting lean and losing weight -Wat is the typical body composition (body fat percentage, weight, Fat Free Mass Index) of elite level triathletes? -Periodisation of body composition and racing weight, and the importance of not staying at race weight year round   SHOWNOTES: <a href="https://scientifictriathlon.com/tts113/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts113/</a>   THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com" rel="nofollow" target="_blank">www.thattriathlonshow.com</a>   SPONSORS: <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!  <a href="http://www.staczero.com" rel="nofollow" target="_blank">Stac</a> - The Stac Zero is the world's quitest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models).    LINKS AND RESOURCES:         * <a href="http://scientifictriathlon.com/tts94/" rel="nofollow" target="_blank">Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94</a>         * <a href="http://scientifictriathlon.com/tts95/" rel="nofollow" target="_blank">Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95</a>         * <a href="https://scientifictriathlon.com/tts100/" rel="nofollow" target="_blank">Nutrition before, during and after workouts | EP#100</a>         * <a href="http://scientifictriathlon.com/tts40/" rel="nofollow" target="_blank">Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40</a>         * <a href="https://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx#O7-25-2" rel="nofollow" target="_blank"> Nutrition and Athletic Performance: Position statement</a>         * <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022746/" rel="nofollow" target="_blank">Reference Values for Body Composition and Anthropometric Measurements in Athletes</a>         * <a href="https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y" rel="nofollow" target="_blank"> International society of sports nutrition position stand: diets and body composition</a>         * <a href="https://www.ncbi.nlm.nih.gov/pubmed/29140157" rel="nofollow" target="_blank">Case-Study: Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career.</a>         * <a href="https://www.outsideonline.com/2264906/how-olympic-runner-hits-race-weight" rel="nofollow" target="_blank"> How an Olympic Runner Hits Race Weight</a>         * <a href="https://www.precisionhydration.com/pages/how-to-avoid-cramp" rel="nofollow" target="_blank">Are athletes winning the war on cramp?</a> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a>   CONTACT: Want to send feedback, questions or just chat? Email me at <a href="mailto:mikael@scientifictriathlon.com%20">mikael@scientifictriathlon.com</a> or connect on Twitter - my handle is @<a href="https://twitter.com/SciTriat" rel="noopener nofollow" target="_blank">SciTriat</a>.

Body composition and how to get to your triathlon race weight | EP#113

Ramp

Q&amp;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 Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.    Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's  FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free.   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Q&amp;A #56 - Running a marathon in preparation for an Ironman; 20-minute FTP-test vs. Ramp FTP-test  <ul> <li> Is it beneficial to run a marathon in preparation for an Ironman? </li> <li> Which FTP-test is better: a 20-minute test or a ramp test such as the one by TrainerRoad? </li> </ul> LINKS AND RESOURCES: <ul> <li> <a href="https://scientifictriathlon.com/podcast/" rel="nofollow" target="_blank">That Triathlon Show website</a></li> <li> <a href="https://scientifictriathlon.com/coaching/" rel="nofollow" target="_blank">Coaching</a> </li> <li> <a href="https://scientifictriathlon.com/plans/" rel="nofollow" target="_blank">Training Plans</a> </li> <li> <a href="https://docs.google.com/spreadsheets/d/1WW4V8CyYH1gl0qdlNU2JhCD1h-TvH1E4Zx4IlbaX5T4/edit#gid=0" rel="nofollow" target="_blank"> Scientific Triathlon Training Zones Calculator</a> </li> </ul>     SPONSORS: <a href="https://www.roka.com/pages/triathlon-products?utm_source=scientific_triathlon%26utm_medium=referral%26utm_campaign=podcast_series%26utm_term=Q318%26utm_content=tri" rel="nofollow" target="_blank"> ROKA</a> - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.   <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> FREE sweat test</a> and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free.   RATE AND REVIEW: If you enjoy the show, please help me out by <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">subscribing, rating and reviewing</a>.    CONTACT: Want to send feedback, questions or just chat? Email me at <a href="mailto:mikael@scientifictriathlon.com">mikael@scientifictriathlon.com</a> or connect on <a href="https://www.instagram.com/scientifictriathlonhq/" rel="nofollow" target="_blank">Instagram</a>, <a href="https://m.me/scientifictriathlonhq" rel="nofollow" target="_blank">Facebook</a>, or <a href="https://twitter.com/SciTriat/" rel="nofollow" target="_blank">Twitter</a>.

Q&A #56 - Running a marathon in preparation for an Ironman; 20-minute FTP-test vs. Ramp FTP-test 

This is the ultimate guide to strength training for triathletes. I explain the why, how, when and any other questions you can think of related to strength training for triathletes. One thing is clear - strength training, when done right, has massive benefits for triathletes. This guide will teach you how to get it right.      IN THIS EPISODE YOU'LL LEARN ABOUT:   Triathlon, running, and cycling performance benefits from strength training  What type of strength training to do - heavy-weight, low-weight, explosive, or plyometrics?  What order to do strength and endurance training in  An example strength training program (the Mikael Eriksson Formula)  How to plan you're training so you don't get interference effects between strength training and endurance training    SHOWNOTES: www.thattriathlonshow.com    SPONSORS:    Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW for 15% off any products.                     Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike.    LINKS AND RESOURCES:    Science Triathlon Conference 2015 - 03 Inigo Mujika Eng Paavolainen 1999 - Explosive-strength training improves 5-km running time by improving running economy and muscle power Saunders 2006 - Short-term plyometric training improves running economy in highly trained middle and long distance runners. Berryman 2010 - Effect of plyometric vs. dynamic weight training on the energy cost of running. Barnes 2015 - Strategies to improve running economy Paton 2005 - Combining explosive and high-resistance training improves performance in competitive cyclists. Aagaard 2011 - Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists. Ronnestad 2011 - Strength training improves 5-min all-out performance following 185 min of cycling. Ronnestad 2015 - Strength training improves performance and pedaling characteristics in elite cyclists. Millet 2002 - Effects of concurrent endurance and strength training on running economy and .VO(2) kinetics.  Hausswirth 2010 - Endurance and strength training effects on physiological and muscular parameters during prolonged cycling Docherty 2000 - A proposed model for examining the interference phenomenon between concurrent aerobic and strength training.  Garcia-Pallares 2012 - Strategies to Optimize Concurrent Training of Strength and Aerobic Fitness for Rowing and Canoeing Denadai 2017 - Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis  Berryman 2017 - Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis  2016 - Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials Murlasits 2017 - The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis Ronnestad 2013 - Optimizing strength training for running and cycling endurance performance: A review  Vikmoen 2017 - Heavy strength training improves running and cycling performance following prolonged submaximal work in well‐trained female athletes Mikkola 2011 - Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners Yamamoto 2010 - The effects of resistance training on road cycling performance among highly trained cyclists: a systematic review.  Building a plyometrics program for distance runners One Rep MAX (1RM calculator)    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/    CONTACT:  Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

This is the ultimate guide to strength training for triathletes. I explain the why, how, when and any other questions you can think of related to strength training for triathletes. One thing is clear - strength training, when done right, has massive benefits for triathletes. This guide will teach you how to get it right.    IN THIS EPISODE YOU'LL LEARN ABOUT: <ul> <li> Triathlon, running, and cycling performance benefits from strength training</li> <li> What type of strength training to do - heavy-weight, low-weight, explosive, or plyometrics?</li> <li> What order to do strength and endurance training in</li> <li> An example strength training program (the Mikael Eriksson Formula)</li> <li> How to plan you're training so you don't get interference effects between strength training and endurance training</li> </ul> SHOWNOTES: <a href="http://www.thattriathlonshow.com" rel="nofollow" target="_blank">www.thattriathlonshow.com</a>   SPONSORS:   <a href="https://www.precisionhydration.com/pages/triathlon.html?thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW for 15% off any products.                    <a href="https://ventumracing.com/bikes/?utm_source=podcast-ads&amp;utm_medium=podcast&amp;utm_campaign=that-triathlon-show" rel="nofollow" target="_blank"> Ventum</a> - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike.  LINKS AND RESOURCES:   <ul> <li><a href="https://www.youtube.com/watch?v=0RIWgy_G3Q4" rel="nofollow" target="_blank">Science Triathlon Conference 2015 - 03 Inigo Mujika Eng</a></li> <li><a href="http://jap.physiology.org/content/86/5/1527" rel="nofollow" target="_blank">Paavolainen 1999 - Explosive-strength training improves 5-km running time by improving running economy and muscle power</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/17149987" rel="nofollow" target="_blank">Saunders 2006 - Short-term plyometric training improves running economy in highly trained middle and long distance runners.</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/20543734" rel="nofollow" target="_blank">Berryman 2010 - Effect of plyometric vs. dynamic weight training on the energy cost of running.</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/25164465" rel="nofollow" target="_blank">Barnes 2015 - Strategies to improve running economy</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/16287351" rel="nofollow" target="_blank">Paton 2005 - Combining explosive and high-resistance training improves performance in competitive cyclists.</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/21362056" rel="nofollow" target="_blank">Aagaard 2011 - Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists.</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/19903319" rel="nofollow" target="_blank">Ronnestad 2011 - Strength training improves 5-min all-out performance following 185 min of cycling.</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/24862305" rel="nofollow" target="_blank">Ronnestad 2015 - Strength training improves performance and pedaling characteristics in elite cyclists.</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/12165692" rel="nofollow" target="_blank">Millet 2002 - Effects of concurrent endurance and strength training on running economy and .VO(2) kinetics.</a></li> <li><a href="http://www.sciencedirect.com/science/article/pii/S1050641109000686" rel="nofollow" target="_blank"> Hausswirth 2010 - Endurance and strength training effects on physiological and muscular parameters during prolonged cycling</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/11132121" rel="nofollow" target="_blank">Docherty 2000 - A proposed model for examining the interference phenomenon between concurrent aerobic and strength training.</a></li> <li><a href="https://link.springer.com/article/10.2165/11539690-000000000-00000" rel="nofollow" target="_blank"> Garcia-Pallares 2012 - Strategies to Optimize Concurrent Training of Strength and Aerobic Fitness for Rowing and Canoeing</a></li> <li><a href="https://link.springer.com/article/10.1007/s40279-016-0604-z" rel="nofollow" target="_blank">Denadai 2017 - Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis</a></li> <li><a href="http://journals.humankinetics.com/doi/abs/10.1123/ijspp.2017-0032" rel="nofollow" target="_blank"> Berryman 2017 - Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis</a></li> <li><a href="http://journals.lww.com/nsca-jscr/Abstract/2016/08000/Effects_of_Strength_Training_on_Running_Economy_in.36.aspx%20Balsalobre-Fern%C3%A1ndez" rel="nofollow" target="_blank"> 2016 - Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials</a></li> <li><a href="http://www.tandfonline.com/doi/abs/10.1080/02640414.2017.1364405" rel="nofollow" target="_blank">Murlasits 2017 - The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis</a></li> <li><a href="http://onlinelibrary.wiley.com/doi/10.1111/sms.12104/full" rel="nofollow" target="_blank">Ronnestad 2013 - Optimizing strength training for running and cycling endurance performance: A review </a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350167/" rel="nofollow" target="_blank">Vikmoen 2017 - Heavy strength training improves running and cycling performance following prolonged submaximal work in well‐trained female athletes</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/21854344" rel="nofollow" target="_blank">Mikkola 2011 - Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners</a></li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/20072042" rel="nofollow" target="_blank">Yamamoto 2010 - The effects of resistance training on road cycling performance among highly trained cyclists: a systematic review.</a></li> <li><a href="http://www.runningwritings.com/2014/11/building-plyometrics-program-for.html" rel="nofollow" target="_blank"> Building a plyometrics program for distance runners</a></li> <li><a href="http://www.exrx.net/Calculators/OneRepMax.html" rel="nofollow" target="_blank">One Rep MAX (1RM calculator)</a></li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a>   CONTACT: Want to send feedback, questions or just chat? Email me at <a href="http://mikael@scientifictriathlon.com" rel="nofollow" target="_blank">mikael@scientifictriathlon.com </a>or connect on Twitter - my handle is <a href="https://twitter.com/scitriat" rel="nofollow" target="_blank">@SciTriat</a>.

The Triathlete's Strength Training Formula | EP#81

Simon Brierley

 Common mistakes age-group triathletes make  Cycling tips for beginners, improvers, and advanced triathletes  LISTENER QUESTIONS:  If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).  SHOWNOTES: www.thattriathlonshow.com     FREE TRAINING PLAN: https://scientifictriathlon.com/freeplan/     LINKS AND RESOURCES: www.paradisetri.co.uk    RATE AND REVIEW:

Common mistakes age-group triathletes make <li> Cycling tips for beginners, improvers, and advanced triathletes</li> <li> LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). SHOWNOTES: <a href="http://www.thattriathlonshow.com" rel="nofollow" target="_blank">www.thattriathlonshow.com</a>   FREE TRAINING PLAN: <a href="https://scientifictriathlon.com/freeplan/" rel="nofollow" target="_blank">https://scientifictriathlon.com/freeplan/</a>   LINKS AND RESOURCES: <a href="http://www.paradisetri.co.uk" rel="nofollow" target="_blank">www.paradisetri.co.uk</a>  RATE AND REVIEW:</li>

Beginner, improver, and advanced triathlete training talk with Simon Brierley | EP#64

Dan Lorang

Jan Frodeno

Anne Haug

Dan Lorang is the coach of triathletes like Jan Frodeno and Anne Haug, as well as a high performance coach and Head of Innovation of the Bora Hansgrohe professional cycling team. In this Training Talk we dive deep into a variety of topics on training and performance, in particular as it pertains to long-distance triathlon.   IN THIS EPISODE YOU'LL LEARN ABOUT: -The training bull's eye: maximising adaptations -How to structure your training over an entire season (e.g. leading up to an Ironman) as well as on a weekly level -Bike training structure -Swim training structure -Run training structure -The importance of heart rate -The importance of physiological testing   SHOWNOTES: https://scientifictriathlon.com/tts175/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS:  Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's  FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!    ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.   LINKS AND RESOURCES:  FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 Bora Hansgrohe professional cycling team    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Dan Lorang is the coach of triathletes like Jan Frodeno and Anne Haug, as well as a high performance coach and Head of Innovation of the Bora Hansgrohe professional cycling team. In this Training Talk we dive deep into a variety of topics on training and performance, in particular as it pertains to long-distance triathlon. IN THIS EPISODE YOU'LL LEARN ABOUT: -The training bull's eye: maximising adaptations -How to structure your training over an entire season (e.g. leading up to an Ironman) as well as on a weekly level -Bike training structure -Swim training structure -Run training structure -The importance of heart rate -The importance of physiological testing SHOWNOTES: <a href="https://scientifictriathlon.com/tts175/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts175/</a> THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> SPONSORS: <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> Precision Hydration</a> - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's <a href="https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow" rel="nofollow" target="_blank"> FREE sweat test</a> and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! <a href="https://www.roka.com/pages/triathlon-products?utm_source=scientific_triathlon&amp;utm_medium=referral&amp;utm_campaign=podcast_series&amp;utm_term=Q318&amp;utm_content=tri" rel="nofollow" target="_blank"> ROKA</a> - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS. LINKS AND RESOURCES: <ul> <li><a href="https://scientifictriathlon.com/tts169/" rel="nofollow" target="_blank">FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169</a></li> <li><a href="https://www.bora-hansgrohe.com/en" rel="nofollow" target="_blank">Bora Hansgrohe professional cycling team</a></li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175

Paul Laursen

Paul Laursen is adjunct professor and performance physiologist at AUT, he lead the Performance Physiology Team at High Performance Sport New Zealand for both the London and Rio Olympic cycles, and he coaches several elite triathletes. He is also the man behind HIIT Science (together with colleague Martin Bucheit). In his third appearance on That Triathlon Show, we dive even deeper into all things interval training for triathletes, and discuss practical programming applications.   IN THIS EPISODE YOU'LL LEARN ABOUT:  What is the cost in terms of fatigue, recovery time, overall stress, and injury risk of various types of intervals? How do factors like age, sex, and athletic ability and experience influence interval training? Practical application of HIIT in triathlon programming - what would be some example training weeks for long- and short-course triathletes? The HIIT Science book and the course    SHOWNOTES: https://scientifictriathlon.com/tts163/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS: Retül - Retül Bike Fit makes riding more enjoyable by making you more efficient while reducing the chance of injury and increasing comfort on the bike. It’s also more than just a bike fit - it’s a way to learn about your body, the root cause of your aches and pains, and how a proper fit will help you achieve your cycling goals.   LINKS AND RESOURCES:  The Science and Application of High-Intensity Interval Training (HIIT) website The Book The Course Interval Training - Science and Application part 1 with Paul Laursen | EP#128 Interval Training - Science and Application part 2 with Paul Laursen | EP#129 Designing interval training: 10 things you have to know | EP#139 Designing interval training part 2: 10 MORE things you have to know | EP#146    RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Paul Laursen is adjunct professor and performance physiologist at AUT, he lead the Performance Physiology Team at High Performance Sport New Zealand for both the London and Rio Olympic cycles, and he coaches several elite triathletes. He is also the man behind HIIT Science (together with colleague Martin Bucheit). In his third appearance on That Triathlon Show, we dive even deeper into all things interval training for triathletes, and discuss practical programming applications. IN THIS EPISODE YOU'LL LEARN ABOUT: <ul> <li>What is the cost in terms of fatigue, recovery time, overall stress, and injury risk of various types of intervals?</li> <li>How do factors like age, sex, and athletic ability and experience influence interval training?</li> <li>Practical application of HIIT in triathlon programming - what would be some example training weeks for long- and short-course triathletes?</li> <li>The HIIT Science book and the course</li> </ul> SHOWNOTES: <a href="https://scientifictriathlon.com/tts163/" rel="nofollow" target="_blank">https://scientifictriathlon.com/tts163/</a> THAT TRIATHLON SHOW HOMEPAGE: <a href="http://www.thattriathlonshow.com/" rel="nofollow" target="_blank">www.thattriathlonshow.com</a> SPONSORS: <a href="https://www.retul.com/tts" rel="nofollow" target="_blank">Retül</a> - Retül Bike Fit makes riding more enjoyable by making you more efficient while reducing the chance of injury and increasing comfort on the bike. It’s also more than just a bike fit - it’s a way to learn about your body, the root cause of your aches and pains, and how a proper fit will help you achieve your cycling goals. LINKS AND RESOURCES: <ul> <li><a href="https://hiitscience.com/" rel="nofollow" target="_blank">The Science and Application of High-Intensity Interval Training (HIIT) website</a></li> <li><a href="https://hiitscience.com/book-contents/#main" rel="nofollow" target="_blank">The Book</a></li> <li><a href="https://hiitscience.com/hiit-course/" rel="nofollow" target="_blank">The Course</a></li> <li><a href="https://scientifictriathlon.com/tts128/" rel="nofollow" target="_blank">Interval Training - Science and Application part 1 with Paul Laursen | EP#128</a></li> <li><a href="https://scientifictriathlon.com/tts129/" rel="nofollow" target="_blank">Interval Training - Science and Application part 2 with Paul Laursen | EP#129</a></li> <li><a href="https://scientifictriathlon.com/tts139/" rel="nofollow" target="_blank">Designing interval training: 10 things you have to know | EP#139</a></li> <li><a href="https://scientifictriathlon.com/tts146/" rel="nofollow" target="_blank">Designing interval training part 2: 10 MORE things you have to know | EP#146</a></li> </ul> RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">www.scientifictriathlon.com/rate/</a> CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

Interval Training - Science and Application part 3 with prof. Paul Laursen | EP#163

Q&amp;A #10 - Why 80/20 training is NOT the best way to train for time-crunched age-group triathletes     What do you miss out on, if anything, by following a sweet spot based training approach versus an 80/20 approach?   Should you keep your TSS constant as you change your approach to training?   Flaws in studies used as evidence of 80/20 training     LINKS AND RESOURCES:     That Triathlon Show website  Coaching   Training Plans   Case study: How David qualified for Kona by training smarter and getting the details right | EP#130   80/20 Triathlon (revisited) with Matt Fitzgerald | EP#152   80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121    Q&amp;A #3 - The validity of 80-20, how easy is easy, and different types of interval workouts    Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training    Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance    Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists       SPONSORS:   Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code THATTRIATHLONSHOW for 20% off when you buy your Stac bike trainer (any of the models).      ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Now shipping directly from the UK and EU. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.      RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.      CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Q&amp;A #10 - Why 80/20 training is NOT the best way to train for time-crunched age-group triathletes   <ul> <li> What do you miss out on, if anything, by following a sweet spot based training approach versus an 80/20 approach? </li> <li> Should you keep your TSS constant as you change your approach to training? </li> <li> Flaws in studies used as evidence of 80/20 training </li> </ul>   LINKS AND RESOURCES:   <ul> <li> <a href="https://scientifictriathlon.com/podcast/" rel="nofollow" target="_blank">That Triathlon Show website</a></li> <li> <a href="https://scientifictriathlon.com/coaching/" rel="nofollow" target="_blank">Coaching</a> </li> <li> <a href="https://scientifictriathlon.com/plans/" rel="nofollow" target="_blank">Training Plans</a> </li> <li> <a href="https://scientifictriathlon.com/tts130/" rel="nofollow" target="_blank">Case study: How David qualified for Kona by training smarter and getting the details right | EP#130</a> </li> <li> <a href="https://scientifictriathlon.com/tts152/" rel="nofollow" target="_blank">80/20 Triathlon (revisited) with Matt Fitzgerald | EP#152</a> </li> <li> <a href="https://scientifictriathlon.com/tts121/" rel="nofollow" target="_blank">80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121</a> </li> <li> <a href="http://thattriathlonshow.libsyn.com/qampa-3-the-validity-of-80-20-how-easy-is-easy-and-different-types-of-interval-workouts" rel="nofollow" target="_blank"> Q&amp;A #3 - The validity of 80-20, how easy is easy, and different types of interval workouts</a> </li> <li> <a href="https://www.researchgate.net/publication/260254511_Polarized_training_has_greater_impact_on_key_endurance_variables_than_threshold_high_intensity_or_high_volume_training" rel="nofollow" target="_blank"> Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training</a> </li> <li> <a href="https://www.researchgate.net/publication/255694223_Training-Intensity_Distribution_During_an_Ironman_Season_Relationship_With_Competition_Performance" rel="nofollow" target="_blank"> Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance</a> </li> <li> <a href="http://www.tradewindsports.net/wp-content/uploads/2014/02/Neal-12-6-wk-polarized.pdf" rel="nofollow" target="_blank"> Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists</a> </li> </ul>     SPONSORS:   <a href="https://www.staczero.com/?source=thattriathlonshow" rel="nofollow" target="_blank">Stac</a> - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code THATTRIATHLONSHOW for 20% off when you buy your Stac bike trainer (any of the models).     <a href="https://www.roka.com/pages/triathlon-products?utm_source=scientific_triathlon&amp;utm_medium=referral&amp;utm_campaign=podcast_series&amp;utm_term=Q318&amp;utm_content=tri" rel="nofollow" target="_blank"> ROKA</a> - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Now shipping directly from the UK and EU. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.      RATE AND REVIEW: If you enjoy the show, please help me out by <a href="http://www.scientifictriathlon.com/rate/" rel="nofollow" target="_blank">subscribing, rating and reviewing</a>.      CONTACT: Want to send feedback, questions or just chat? Email me at <a href="mailto:mikael@scientifictriathlon.com">mikael@scientifictriathlon.com</a> or connect on Twitter - my handle is <a href="https://twitter.com/SciTriat" rel="nofollow" target="_blank">@SciTriat</a>.

Q&A #10 - Why 80/20 training is NOT the best way to train for time-crunched age-group triathletes

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