That Triathlon Show

Q&A #31 - Cycling cadence in training and racing - the scientific and anecdotal evidence What does science say about the pros and cons of cycling at different cadences? What cadence ranges are most effective in racing? What are the potential performance benefits of training at high and low cadences? A 2018 cycling cadence research round-up LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Q&A #2 - Back to back workouts and low-cadence bike training FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 INSCYD testing Effects of Cycling Training at Imposed Low Cadences - A Systematic Review (2017, International journal of sports physiology and performance) Brennan - The Effect of Cadence on the Mechanics and Energetics of Constant Power Cycling. Mitchell - The Impact of Cycling Cadence on Respiratory and Hemodynamic Responses to Exercise. Graham - Effect of Cadence on Time Trial Performance in Recreational Female Cyclists Aasvold - Joint specific power production in cycling: The effect of cadence and intensity Blackwood - Effects Of Cycling Cadence On Physiological Variables 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

An in-depth discussion and Q&A session on the ins and outs and dos and don'ts of polarised training for triathletes and endurance athletes in general. This episode is a follow-up to the extremely popular interview with the godfather of polarised training, Dr. Stephen Seiler in EP#177. IN THIS EPISODE YOU'LL LEARN ABOUT: -Personal case examples from Mikael Eriksson's and Stephen Seiler's training and resulting performance improvements -Common objections to polarised training -How can polarised training apply to age-group triathletes? -Polarised training for beginner athletes, masters athletes, and for longevity and health (rather than performance) -Periodisation with polarised training -How to execute low-intensity workouts correctly -How to execute high-intensity workouts correctly SHOWNOTES: https://scientifictriathlon.com/tts178/ 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: Polarised training with Stephen Seiler, PhD | EP#177 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 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #30 - Training reviews for the self-coached athlete and critical power / metabolic profiling tests How should the self coached athlete review their training? What to look at, and how regularly? Metrics and things to track - and what you don't need to track and care about. What critical power / metabolic profiling test options exist, and what are the preferred ones? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Beginner Tip 29 - Metrics you should be tracking FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 INSCYD Metabolic Testing 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #29 - Long slow distance and training zones, and LCHF for triathlon - yay or nay? Is it "bad" to stay in a higher heart rate zone (e.g. zone 4) for your long runs and long slow distance training in general? What can you do to get your heart rate down in these workouts? Mikael's perspective on LCHF (low-carb high-fat) diets in endurance sports A sneak peak of the Supernova 2.0 study results LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Autonomic recovery after exercise in trained athletes: intensity and duration effects. Findings from Supernova 2.0 study comparing LCHF and HCLF diets 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Bo Falck Hansen, PhD, is a researcher and cycling coach with a special interest in training and performance for the aging athlete. He describes the top-5 challenges that masters athletes in triathlon and other endurance sports face, and how to tackle them. IN THIS EPISODE YOU'LL LEARN ABOUT: -Reducing the rate of decline in aerobic capacity (VO2max) with the right kind of endurance training -Reducing the rate of loss of lean muscle mass with the right kind of strength training -Reducing the impact of the insulin response while still making sure you perform in training and racing with periodised carbohydrate intake -Maintaining flexibility, coordination, and balance -Having the right attitude to aging SHOWNOTES: https://scientifictriathlon.com/tts176/ 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: Masters Athletes: How to minimize the performance decline for aging triathletes | EP#20 The Triathlete's Strength Training Formula | EP#81 Mastering Triathlon as a Masters Athlete with Karen Smyers | EP#102 Case Studies in Physiology: Maximal oxygen consumption and performance in a centenarian cyclist Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training Optimizing strength training for running and cycling endurance performance: A review Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers Enhanced Endurance Performance by Periodization of CHO Intake: "Sleep Low" Strategy Periodization of Carbohydrate Intake: Short-Term Effect on Performance 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #28 - Time management, training on limited time, mastering workout logistics and transitions, training frequency vs. workout duration and training to distance or to time? How should you structure training for a sprint triathlon when you can only train 4 days per week? Is it more important to have a higher training frequency (more workouts) or longer individual workouts if the total time/duration is the same, and why? Is it better to train to time or to distance, and why? How do you manage your time effectively and become a master of workout logistics and transitions in order to get the most out of your training time budget? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans "How Should I Use My X Hours of Training Time per Week?” with AJ Johnson | EP#134 Training smart, managing time, and setting goals with Kate Roberts | EP#92 Time management and balance with Amy Farrell | EP#37 Strategies and Hacks for the Time-crunched Triathlete | EP#10 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #27 - Cramping (with expert guest Andy Blow), what CTL is required to get to Kona and a little rant... How do you solve cramping issues when you've tried everything, with expert guest Andy Blow Is there any particular Chronic Training Load (CTL) number you should shoot for if you want to qualify for Kona? A rant about over-reliance on arbitrary metrics like TSS and how it causes athletes to forget the meaning of training: adaptations and performance LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Hydration, sodium and cramping with Andy Blow | EP#49 Effective Swimrun Training with Andy Blow | EP#126 Kona qualification: what it takes (in hard numbers) with Russell Cox | EP#76 Precision Hydration blog 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Training camps are great (and fun!) ways to increase fitness and build up towards a strong triathlon racing season. But there are several important do's and don'ts you must pay attention to if you want to make the camp a successful one from which you come out the other side stronger. The main reason many age-groupers do not benefit from training camps is that they are unaware of, or do not adhere to these triathlon training camp commandments. IN THIS EPISODE YOU'LL LEARN ABOUT: -The objectives of a training camp -How much volume can and should you do on a training camp -How much intensity can and should you do on a training camp -Training tips for swimming, cycling, and running when on a training camp -Nutrition, hydration, workout and post-workout fuelling, and recovery tips for a training camp -How to resume training after a training camp SHOWNOTES: https://scientifictriathlon.com/tts174/ 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. 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #26 - Swim training on two swims per week, what to do when heart rates spikes as soon as you start jogging, the danger of potluck training and the myth of base and build How should you structure your swim training on two swims per week? What should you do when you cannot run at a low-intensity heart rate, since it spikes as soon as you start jogging? Why you need to avoid potluck training (or combining incompatible training philosophies) Is the concept of "Base" and "Build" training a myth? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132 Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133 Q&A #12 - Heart rate or power zones, and incorporating additional races into a training plan To lab test or not to lab test with Alan Couzens | EP#79 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. RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dr. Philip Skiba, one of the most sought-after coaches and consultants in the triathlon and endurance sports industry joins us to discuss the fundamentals of designing a training program. He also gives his viewpoint on a number of topics and busts some hard lived myths. IN THIS EPISODE YOU'LL LEARN ABOUT: -The physiological fundamentals behind effective training -The volume vs. intensity debate -How to include intensity in your training program -How to think about rest in your training program -Periodisation (or the lack thereof) -Nutrition, and not falling for fad diets and the flavour of the month -Some common triathlon myths or misconceptions busted and explained SHOWNOTES: https://scientifictriathlon.com/tts173/ 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: Dr. Skiba on 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #25 - RPE or power/pace in workout prescriptions, best cross-training for running, and Big Days and 70.3 races in preparation for an Ironman Is it better to use subjective Rating of Perceived Exertion (RPE) or objective outputs like power or pace when prescribing workouts? What is the best cross-training method for running when carrying an injury? Where in your Ironman training program should you include Big Days, and how should you prepare and recover from them? How should you taper and recover from 70.3 races in the lead-up to an Ironman, and should you race them at planned Ironman intensity? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans World Champions keep things simple: training masterclass with Joel Filliol | EP#172 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 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #24 - Improving and testing aerobic capacity, dealing with 45-minute workout limits, back-to-back long rides, and training the respiratory system What are the best ways to train to improve aerobic capacity (VO2max) and what's the best way to assess it? How should you structure your training when you're limited to 45-minute workout windows? Is there a benefit of doing back-to-back long rides on the weekend in Ironman training (and move the long run to midweek instead)? Is there a benefit of using various products or techniques to train your respiratory system? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Steve Magness nasal breathing tweet Exercise-Related Transient Abdominal Pain (ETAP) - review article on side stitches FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 HIIT Science Course 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 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Fran Bungay is head coach of Goalspecific and a coaching tutor at the British Triathlon coach development programme, as well as a top-ranked age-group athlete with two European titles to her name. She discusses the use of process goals in triathlon, and why you might want to move towards a more process-driven approach rather than focusing hard on outcome goals. IN THIS EPISODE YOU'LL LEARN ABOUT: -The advantages of using process goals -Why too much focus on direct outcomes can be detrimental to triathlon progress -How to set process goals for yourself, step by step -Building confidence and mental strength SHOWNOTES: https://scientifictriathlon.com/tts171/ 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: Goalspecific, Fran's website Training smart, managing time, and setting goals with Kate Roberts | EP#92 How to DREAM Big and achieve your goals and dreams with Ian Hacon | EP#142 Goal-setting and Self-coaching with Simon Brierley | EP#65 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #23 - Maintaining race fitness for an entire race season and the mental battle of FTP-tests How do you keep a high race fitness for an entire season with multiple sprint and Olympic distance triathlons spread out over a period of time? Should you train differently for the sprint races compared to the Olympic distance races? What's the right mindset to have in FTP-tests (or other benchmarking tests) to get the most out of yourself and avoid performance anxiety? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Tapering and peaking in triathlon: the art and the science | EP#119 Mikael's interview on Humans of Triathlon 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 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Wendy Mader is a coach as well as former Ironman age-group world champion, with more than 25 years of experience in triathlon. In this interview we discuss what female athletes need to consider in their triathlon training, and how they may (or may not) need to train differently from male athletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -What might female triathletes need to do differently than males in their training? -The impact of the menstrual cycle on training -How does age impact training? -Differences between men and women when it comes to psychology, mindset, and confidence. SHOWNOTES: https://scientifictriathlon.com/tts170/ 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: T2coaching - Wendy's website How to get started in triathlon with Wendy Mader | EP#4 Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105 Endurance Hour #286 - Polarised Training with Mikael Eriksson 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #22 - How to improve swim pacing, modify Red Mist workouts, and a beginner's guide to training zones and physiological terms How to become better at pacing when swimming How to adjust the Classic Red Mist swim session to your current swim ability The few, simple things beginners need to know and care about when it comes to training Different training zone system options for beginners A beginners' guide to some key physiology terms LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132 Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133 FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 Training Zones calculator (spreadsheet) Training Zones part 1: Swimming | EP#27 Training Zones part 2: Cycling | EP#29 Training Zones part 3: Running | EP#30 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 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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&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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #21 - Training to heart rate or power, improving your aerobic engine for the swim, and are intervals better than long slow distance training? Do the day to day variations of heart rate mean it's better to train to power (or pace), even though you have assessed your heart rate zones using a lactate test? Things to consider to get the most out of your lactate tests How should you train to you improve your aerobic engine for the swim? Are intervals better than traditional long runs or ride for improving VO2max? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Q&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. CONTACT: Want to send feedback, questions or just chat? Email me at [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Barb Lindquist is a US Olympian and the World #1 ranked triathlete from 2003-2004. After retiring from professional racing, she turned to coaching, and also started working for USA Triathlon on the Collegiate Recruitment Program. We discuss training and overall performance in triathlon from both an elite and age-group perspective. IN THIS EPISODE YOU'LL LEARN ABOUT: -Setting up the world-renowned collegiate recruitment program and the reasons for its success -High performance triathlon now and then - what has changed in the last 15-20 years in training and racing? -Long-term athletic development for elite athletes and for age-group athletes -Things that age-groupers tend to underestimate, and on the flipside, over-value -Fitting triathlon into life, and not life around triathlon for age-group triathletes SHOWNOTES: https://scientifictriathlon.com/tts168/ 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: Barb's website Tri Swim Coach podcast - Seiler’s Hierarchy of Swim Training Needs with Mikael Eriksson Endurance Hour #286 - Polarised Training with Mikael Eriksson 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options? How relevant are typical field tests (20-minute bike and run Time Trials, 400 + 200 m Critical Swim Speed test) for half and full Ironman athletes? How skewed are these tests by athletes' anaerobic capacity? Can and should Muscular Endurance be tested? What is the role of race intensity training, if it isn't to improve threshold or VO2max? How important is VO2max (aerobic capacity) anyway for long distance triathlon? The little-known but massively important Ironman training and testing weapon: Lactate Building Rate, VLaMax LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Intermediate Ironman 20-week Training Plan (use coupon code "60" for 60% off until 10th February): Running pace, bike power version Running pace, bike heart rate version Running power and bike power version INSCYD software INSCYD Boulder Workshop - Youtube video 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Susan Sotir coaches with Breakthrough Performance Coaching, has a PhD in Sport and Exercise Psychology and is an assistant professor at Springfield College. We discuss the importance of balancing the art and science of coaching to develop better athletes, and how leaning to heavily on one side can be costly if you're after improved performance. IN THIS EPISODE YOU'LL LEARN ABOUT: -Why and how to balance the art and science of coaching or triathlon training for the self-coached athlete -Individuality, and why research findings should never be generalised directly to the individual athlete without a good knowledge of the context of this particular athlete -How lab testing can massively beneficial in optimising and individualising an athlete's training, when we apply both the art and science of coaching to their training -How to read research papers the right way, and conduct a critical analysis of the findings within SHOWNOTES: https://scientifictriathlon.com/tts167/ 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: Susan's bio on Breakthrough Performance Coaching Science to Practice | EP#109 Intermediate Ironman 20-week Training Plan: Running pace, bike power version Running pace, bike heart rate version Running power and bike power version 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #19 - Does carbohydrate fueling impact fat oxidation in training and racing, and endurance sports metabolism 101 Does taking on carbs during exercise stop or reduce fat oxidation? The fallacy of the carb/fat oxidation "switch" Effective training is the best way to improve substrate utilisation (and therefore performance) - of both carbs and fats! What we know and don't know about fasted training LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Intermediate Ironman 20-week Training Plan: Running pace, bike power version Running pace, bike heart rate version Running power and bike power version The Endurance Diet with Matt Fitzgerald | EP#153 Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40 Training The Gut | EP#122 Triathlon Nutrition: Calories, Carbs, Fats, and Proteins – part 1 | EP#94 Triathlon Nutrition: Calories, Carbs, Fats, and Proteins – Part 2 | EP#95 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. HIIT Science Course - If you are a coach, a sports scientist or student, or an athlete that want in-depth knowledge into understanding the science/physiological response of HIIT, and how to actually apply it in triathlon, enroll in the HIIT Science while enrollment is open 22-31 January 2019. 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Jason Koop is the Director of Coaching at Carmichael Training Systems (CTS) and a wealth of knowledge and experience in endurance sports coaching. We dive into a wide variety of triathlon training topics in this interview, including getting specific on how to improve your triathlon run training. IN THIS EPISODE YOU'LL LEARN ABOUT: -How much (or how little...) fitness should you lose in the off-season? -Why you must know the purpose of every single workout and block of training -How should triathletes structure their run training to improve their running? -Common mistakes triathletes make in their training -Current fads in triathlon and endurance sports SHOWNOTES: https://scientifictriathlon.com/tts166/ 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! 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: Jason's bio on the CTS website Training Essentials for Ultrarunning - Jason's book Jason Koop on Coaching Competence and Smarter Training - podcast interview on the Strength Running 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #18 - The problems with the Maffetone method and 180-Formula, and should you choose trails over roads in your run training? Is there any evidence that the Maffetone method and 180 Heart Rate Formula work? Why should you NOT use the 180-Formula, and what should you do instead? How the Maffetone method still gets the big picture right! When should you run on trails rather than roads in your run training, and when is the road a better option? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Q&A #11 - Should you use different heart rate zones for swimming, cycling and running? The Development and Initial Assessment of a Novel Heart Rate Training Formula 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. HIIT Science Course - If you are a coach, a sports scientist or student, or an athlete that want in-depth knowledge into understanding the science/physiological response of HIIT, and how to actually apply it in triathlon, enroll in the HIIT Science while enrollment is open 22-31 January 2019. RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Tim Floyd is a swim coach specializing in triathlon swimming with his squad Magnolia Masters. He has coached both amateur and professional athletes, and over the last few years has used Ultra Short Race Pace Training (USRPT) as a cornerstone of his training program. IN THIS EPISODE YOU'LL LEARN ABOUT: -What is Ultra Short Race Pace Training (USRPT) and how can it be used in a triathlon swim training program? -What are some typical USRPT workouts? -What is the anecdotal and scientific background of USRPT? -How could you include USRPT in a typical training week? -How could you include USRPT over an entire triathlon season? SHOWNOTES: https://scientifictriathlon.com/tts165/ 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! 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: Magnolia Masters website Research papers on USRPT The Pros, Cons, and Misconceptions of USRPT (Ultra Short Race Pace Training) All swimming related episodes on That Triathlon Show 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #17 - Injury rehabilitation, prevention, and physiotherapy When should you see a physiotherapist, and why should you choose them over a medical doctor? What injury prevention methods should you apply? If you do get injured, how should you rehab that injury? The importance of acting quickly when a niggle or injury strikes - you can save yourself months of training time and a lot of money LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Interval Training - Science and Application part 3 with prof. Paul Laursen | EP#163 Injury prevention and recovery methods for triathletes with Nate Koch | EP#114 Running Rewired - book by Jay Dicharry 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. HIIT Science Course - If you are a coach, a sports scientist or student, or an athlete that want in-depth knowledge into understanding the science/physiological response of HIIT, and how to actually apply it in triathlon, enroll in the HIIT Science while enrollment is open 22-31 January 2019. 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Sara McLarty is a former professional triathlete for Team USA, with a particularly strong swim, coming from a competitive swimming background. Today, she coaches age-groupers as well as travels as a Team Leader with the USA Triathlon Elite National team to ITU World Triathlon Series events. IN THIS EPISODE YOU'LL LEARN ABOUT: -Preparation for a race -Going through race morning -What you should do while standing on the start line and waiting for the gun to go off? -How should you execute a great swim? -How should you execute a great bike? -How should you execute a great run? -How should you execute two great transitions? SHOWNOTES: https://scientifictriathlon.com/tts164/ 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: Swim Like A Pro - Sara's coaching business Sara's swim workout library Triathlon race planning with David Tilbury-Davis | EP#149 Race-day warm-up | EP#35 Triathlon Racing: How to Maximize Your Performance | EP#6 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #16 - Recovery and training after races, and training for a 7-day stage race triathlon How fast should you get back to normal training volume and intensity after a race? How do you prepare for a 7-day stage race triathlon like the Monster Triathlon, which includes 600 miles of cycling over 5 days? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Q&A #15 - What's the limit and crossover effects of high-intensity training across disciplines, how to adapt training to hot and humid climates, and training for ultra- and extreme triathlons like the Swissman Heart Rate Variability (HRV) - Applications and Insights in 2018 and Beyond with Marco Altini | EP#144 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. 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #15 - What's the limit and crossover effects of high-intensity training across disciplines, how to adapt training to hot and humid climates, and training for ultra- and extreme triathlons like the Swissman What's the limit and crossover effects of high-intensity training across disciplines? How do you adapt your training and training zones to hot and humid climates? Should you train differently for ultra-long, extreme triathlons like the Swissman compared to Ironman training? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans The T.I.M.E system: effective and intelligent winter training with Rob Wilby | EP#158 Heat, humidity, wind, and slush drinks: cool down your body to go harder for longer with Andrew Buckrell | EP#160 Power Training Zones for Cycling - by Dr. Andy Coggan (what physiological adaptations are expected from training in different zones) 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). 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. 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Simon Wegerif is the founder of ithlete, a company that creates sensors and apps related to heart rate variability (HRV). He discusses how triathletes and endurance athletes can use HRV to measure and manage total load - the sum of various different kinds of stress on the body, including mental and physical. IN THIS EPISODE YOU'LL LEARN ABOUT: -What is total load, and how is it relevant for triathlon training? -What is the relation between HRV and total load? -How do we know how much we can or should train, given all the stressors in our lives outside of training? -Does stress really equal stress, no matter the source of that stress? -How can age-group triathletes practically use HRV to measure and manage total load? SHOWNOTES: https://scientifictriathlon.com/tts162/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com 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. LINKS AND RESOURCES: ithlete website Heart Rate Variability (HRV) for triathletes with Dan Plews | EP#42 Applications and Insights in 2018 and Beyond with Marco Altini | EP#144 Non-functional overreaching with Cyril Schmit | EP#159 Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #14 - Half marathon training with cycling as cross-training, maintaining run fitness during a swim-bike focus block, and my best coaching advice to you for 2019 How should you use cycling as cross-training when training for a half marathon? How can you maintain a high level of run fitness after a running block when turning the focus to swimming and biking? My Best Coaching Advice for 2019 - it starts with looking at your 2018 accumulated training hours. LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 Heat, humidity, wind, and slush drinks: cool down your body to go harder for longer with Andrew Buckrell | EP#160 Introducing elite triathlete and Scientific Triathlon coach James Teagle | EP#161 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

James Teagle is an elite triathlete and a Scientific Triathlon coach. In this episode we discuss his own career and training at the Loughborough Triathlon Performance Centre, as well as his coaching and training advice for age-group triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -The training diary of an elite triathlete -Training in a high-performance squad, with the likes of Jodie Stimpson and Tim Don -Coaching principles and core values: care, communication, individualisation and more -Goal setting, intermediate objectives and process goals -The primary reason athletes leave their coaches and come to us instead, and how we want to stand out in the coaching industry SHOWNOTES: https://scientifictriathlon.com/tts161/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com 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. LINKS AND RESOURCES: Scientific Triathlon Coaching - check out James' coaching profile and apply James' Instagram - @james_teagle James' Twitter - @james_teagle 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #13 - Bike power indoors vs. outdoors, and are recovery weeks necessary for low-volume athletes If the difference between your FTP indoors and outdoors can be 20-30 watts, do you need to test your FTP separately in these different conditions? What are the factors that impact how big (or small) of a difference you will have? If you're only training 7-8 hours per week, do you really need a recovery week every 3 or 4 weeks? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Dependence of the Nature of the Pedaling Activity on Maximal Aerobic Power in Cycling Gross Efficiency and Cycling Economy Are Higher in the Field as Compared with on an Axiom Stationary Ergometer Fast Talk podcast, ep. 60: Rethinking the science of trainers Adjusting Your Functional Threshold Power for Indoor Riding - article by Hunter Allen 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Andrew Buckrell, co-founder of STAC, discusses heat. Our bodies do a great amount of work to get rid of excess heat generated when training, and strategies for maximising the body's ability to get rid of heat, and minimising heat build-up in the first place, are critical for optimal endurance performance. IN THIS EPISODE YOU'LL LEARN ABOUT: -How much heat does our bodies generate in triathlon and how does that impact performance. -The effect of ambient temperature -The effect of speed and air flow -The effect of sweating and humidity -Strategies for minimising or reducing heat buildup in racing -Strategies for minimising or reducing heat buildup in training -What's the deal with slush drinks? SHOWNOTES: https://scientifictriathlon.com/tts160/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com 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). LINKS AND RESOURCES: Virtual Wind Tunnel with Andrew Buckrell and Michael Liberzon | EP#47 Heat adaptation and triathlon performance with Stephen Cheung | EP#138 Training Plans 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #12 - Heart rate or power zones, and incorporating additional races into a training plan Why it makes sense to train according to heart rate rather than pace or power in your aerobic endurance training, as long as you are aware of some caveats. Using power at your Zone 2 heart rate as a valuable metric indicating aerobic development. How to include additional races in a generic training plan for one key A-race. LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Q&A #9 - Should you run to pace or to heart rate, and how can you become a better self-coached athlete? 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Cyril Schmit, PhD, discusses non-functional overreaching for triathletes and endurance athletes. What is it, how can we identify it and prevent it and what are the biggest risk factors for it. IN THIS EPISODE YOU'LL LEARN ABOUT: -What is non-functional overreaching, and how is it different from overtraining syndrome. -How can it be identified using subjective and objective markers? -How can it be prevented? -What are the roles of training volume and intensity in causing non-functional overreaching? -How important is the role of factors outside of training (life stress) in causing non-functional overreaching? -The relation between heart rate and non-functional overreaching. SHOWNOTES: https://scientifictriathlon.com/tts159/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com 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). LINKS AND RESOURCES: 7 indoor bike training software options: overviews and interviews | EP#157 Gutaï - Cyril's training platform 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #11 - Should you use different heart rate zones for swimming, cycling and running? According to Dr. Phil Maffletone, the aerobic threshold heart rate is the same in all aerobic sports (like swimming, cycling, and running). Is this true? How the type of athlete you are and your ability and experience in different sports impacts whether your heart rate zones will be similar or not between different sports. Practical examples from lab tests and research studies showing massive discrepancies in threshold heart rate between sports (we're talking 10-20 bpm differences) The problems with the MAF-formula or 180-formula for aerobic threshold heart rate. LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans TRANSFERABILITY OF RUNNING AND CYCLING TRAINING ZONES IN TRIATHLETES: IMPLICATIONS FOR STEADY-STATE EXERCISE Article by Phil Maffletone 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Rob Wilby, triathlon coach, coach educator, and host of the OxygenAddict podcast, discusses his T.I.M.E system for effective triathlon training through winter. His approach works particularly well for time-crunched age-group triathletes training for half and full distance triathlons. IN THIS EPISODE YOU'LL LEARN ABOUT: -Test and Evaluate -Intelligent Intensity -Mindset -Effective Effort -Examples of weekly structures and workout structures Rob uses with his athletes -Rob's recommendations for when you're going into spring and summer training. SHOWNOTES: https://scientifictriathlon.com/tts158/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com 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). LINKS AND RESOURCES: OxygenAddict podcast 205: Mikael Eriksson - 70.3 Portugal Age Group Winner On Debut! OxygenAddict - Rob's Website OxygenAddict 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&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&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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Short-form interviews with the major and up-and-coming indoor bike training software platforms and apps. Each company gets to pitch their product, describe the main features and benefits they offer, and explain what makes them unique and stand out among the competition. This episode will help you decide which platform is right for your winter bike training. Being stuck inside can be both fun and effective! IN THIS EPISODE YOU'LL LEARN ABOUT: -Xert -Sufferfest -Rouvy -Fulgaz -PerfPro Studio -RoadGrandTours -Zwift -TrainerRoad SHOWNOTES: https://scientifictriathlon.com/tts157/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com 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). 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. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike. LINKS AND RESOURCES: Xert Sufferfest Rouvy Fulgaz PerfPro Studio RoadGrandTours Zwift TrainerRoad Advanced power training with Xert - Armando Mastracci and Stephen Cheung | EP#86 Structured, power-based cycling training with Chad Timmerman | EP#38 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #9 - Should you run to pace or to heart rate, and how can you become a better self-coached athlete? Should you do your run workouts (in particular your threshold runs) to pace or heart rate, and why? What can self-coached athletes do to find the most effective training for them? What resources should you invest in when you cannot afford a coach but want to be an effective self-coached athlete? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Oxygen Addict Podcast Episode 205: Mikael Eriksson - 70.3 Portugal Age Group Winner On Debut! Run To The Top Podcast: From Run to Triathlons with Mikael Eriksson Joe Friel’s advice for improving training structure and periodize your way to success | EP#1 The Pillars of Performance with elite coach Matt Dixon | EP#13 Balancing a Big Life with Big Performance – Matt Dixon | EP#60 Beginner triathlon training with Gale Bernhardt | EP#54 Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132 Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133 Structured, power-based cycling training with Chad Timmerman | EP#38 “Be comfortable being uncomfortable” with Danielle Stefano | EP#55 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). 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. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike. 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Short-form interviews with the major and up-and-coming training planning and analysis platforms in the triathlon industry. Each company gets to pitch their product, describe the main features and benefits they offer, and explain what makes them unique and stand out among the competition. This episode will help you decide which platform is right for planning, logging, and analysing your triathlon training. IN THIS EPISODE YOU'LL LEARN ABOUT: -Azum -TrainingPeaks -Gutaï -Today's Plan -FinalSurge -Train Xhale -SportsTracks -TrainerRoad SHOWNOTES: https://scientifictriathlon.com/tts156/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com 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). 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. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike. LINKS AND RESOURCES: Azum TrainingPeaks Gutaï Today's Plan Final Surge Train Xhale SportsTrack TrainerRoad Ask A Cycling Coach Podcast The Brick Session 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #8 - Time gains with Time Trial bike vs. road bike & triathlon with Multiple Sclerosis (MS) When should you invest in a time trial/triathlon bike if you already have a road bike? Should you buy a second-hand TT bike or a new one? What other investments should you prioritise before a TT bike? Tips for managing a triathlon with Multiple Sclerosis (MS) LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Q&A #6 (question 2: "Can you be competitive in non-draft races even though you're on a road bike and not a triathlon bike?) Beginner Tip 15 - The 7 Best Investments for Beginner Triathletes How aero is aero? - Bike Radar article Temperature sensitivity - Multiple Sclerosis Trust article 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 TTS20 for 20% off when you buy your Stac bike trainer (any of the models). 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. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike. 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Episode 155 (Monday 12 November) Lars Finanger is another case study showing how when you don't have a lot of available time to train, you need to be very smart and make the most with the time you have. Lars finished Ironman Texas 2017 in a sub-9:30 time, on less than 9 hours of training per week. The most surprising thing about his training is that roughly 40% of it was swimming! IN THIS EPISODE YOU'LL LEARN ABOUT: -A big-picture overview of Lars' build to Ironman Texas -An example of a typical training week for him (which was always less than 9 hours) -Factors outside of the actual Ironman training that Lars focused on to achieve a fast time -Lars' top tips for time-crunched age-groupers and their Ironman training -Swimrun events in the US: Lars is the race director of Casco Bay Islands, Boston Harbor Islands, and San Juan Islands SHOWNOTES: https://scientifictriathlon.com/tts155/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com 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 TTS20 for 20% off when you buy your Stac bike trainer (any of the models). 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. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike. LINKS AND RESOURCES: All previous case studies on That Triathlon Show Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145 Case Study: 10:30 at Challenge Roth on 10 hours of training per week with Petri Karvinen | EP#150 All previous Swimrun episodes on That Triathlon Show The Nine Hour Per Week Ironman Training Experiment - Slowtwitch article Swimrun USA website (with races Casco Bay Islands, Boston Harbor Islands, and San Juan Islands) Lars' 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #7 - How to increase run cadence and alcohol's impact on training Is there an ideal cadence for Ironman? What is a training protocol for increasing run cadence? What is the impact of alcohol on performance in training and recovery from training? LINKS AND RESOURCES: 16-week Intermediate 70.3 Training Plan (coupon code "LAUNCH60" for 60% off until 11 November) That Triathlon Show website Coaching Training Plans Running with Power Revisited - Advanced Analysis with Steve Palladino | EP#93 Alcohol: Impact on Sports Performance and Recovery in Male Athletes WHO - Global status report on alcohol and health 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 TTS20 for 20% off when you buy your Stac bike trainer (any of the models). 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. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike. 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

On 28 April 2018 Norway became the first nation ever to sweep a podium in a World Triathlon Series event when Casper Stornes, Kristian Blummenfelt and Gustav Iden showed the world what the "Norwegian train" is capable of. Arild Tveiten is the head coach of these athletes, and the man behind the transformation that is making Norway a true triathlon powerhouse. IN THIS EPISODE YOU'LL LEARN ABOUT: -The training philosophy of the Norwegian triathletes -Intensity control in both easy and hard workouts -The use of extensive lab testing and an incredible amount of lactate testing in the field to ensure intensity control -Building the engine and physiology of an athlete versus race specific training -Triathlon being a highly aerobic sport and what that means for training -Managing training load to prevent illness and injuries -Training at altitude (and managing the return to sea level) -Using technology to get the marginal gains needed to win in world-class competition SHOWNOTES: https://scientifictriathlon.com/tts154/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com 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 TTS20 for 20% off when you buy your Stac bike trainer (any of the models). 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. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike. LINKS AND RESOURCES: Arild's Twitter Norway becomes first men's team to sweep WTS podium in Bermuda - Triathlon.org article High-performance coaching with elite coach Paulo Sousa | EP#26 High performance and long-term athlete development with Mark Elliott | EP#83 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 [email protected] or connect on Twitter - my handle is @SciTriat. SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.