The Nike Vaporfly 4% running shoes are supposed to improve running economy by 4%. Wouter Hoogkamer, PhD, is one of the researchers who found out that this improvement is actually legit. What's more, he has researched how much faster that improvement in running economy could make you. In today's episode we discuss the Vaporfly 4% shoes, running shoes in general, running economy, breaking two hours for the marathon, and more.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The Nike Vaporfly 4% shoes, and how Wouter and his colleagues at the University of Colorado verified that they can reduce the energetic cost of running a given speed by 4%.

-Running economy, and how improvements in it translates to improvements in speed. Slower runners may benefit more from the 4% shoes than faster runners.

-Footwear in general, and the tradeoff between cushioning (which is good for running economy) and weight (which is bad for running economy)

-The impact of drafting in running - how much energy can it save you? -

SHOWNOTES:

https://scientifictriathlon.com/tts179/

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:

• Nike Vaporfly 4% time savings Excel spreadsheet
• A Comparison of the Energetic Cost of Running in Marathon Racing Shoes
• The Biomechanics of Competitive Male Runners in Three Marathon Racing Shoes: A Randomized Crossover Study
• Extrapolating Metabolic Savings in Running: Implications for Performance Predictions
• How Biomechanical Improvements in Running Economy Could Break the 2-hour Marathon Barrier
• Reflecting on Eliud Kipchoge’s Marathon World Record: An Update to Our Model of Cooperative Drafting and Its Potential for a Sub-2-Hour 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 mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

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 mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as 'polarised training'.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-What is polarised training, and what is the evidence behind it?

-Polarised training and "pyramidal training" - the nuances of training for different kinds of endurance sports and events

-Does polarised training work for time-limited age group triathletes?

-How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests)

-Triathlon-specific considerations with polarised training

SHOWNOTES:

https://scientifictriathlon.com/tts177/

THAT TRIATHLON SHOW HOMEPAGE:

www.thattriathlonshow.com

SPONSORS:

Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!

ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.

LINKS AND RESOURCES:

• Stephen's ResearchGate profile
• Stephen's Twitter profile
• Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120
• How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
• World Champions keep things simple: training masterclass with Joel Filliol | EP#172
• The Training Characteristics of the World's Most Successful Female Cross-Country Skier
• Seiler's Hierarchy of Endurance Training Needs.
• Does Polarized Training Improve Performance in Recreational Runners?
• Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution?
• Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects
• What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?
• Intervals, Thresholds, and Long Slow Distance:  the Role of Intensity and Duration in Endurance Training

RATE AND REVIEW:

If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

• 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

• 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  

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 mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Dan Lorang is the coach of triathletes like Jan Frodeno and Anne Haug, as well as a high performance coach and Head of Innovation of the Bora Hansgrohe professional cycling team. In this Training Talk we dive deep into a variety of topics on training and performance, in particular as it pertains to long-distance triathlon.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The training bull's eye: maximising adaptations

-How to structure your training over an entire season (e.g. leading up to an Ironman) as well as on a weekly level

-Bike training structure

-Swim training structure

-Run training structure

-The importance of heart rate

-The importance of physiological testing

SHOWNOTES:

https://scientifictriathlon.com/tts175/

THAT TRIATHLON SHOW HOMEPAGE:

www.thattriathlonshow.com

SPONSORS:

Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!

ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.

LINKS AND RESOURCES:

• FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
• Bora Hansgrohe professional cycling team

RATE AND REVIEW:

If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.