Scott DeFilippis and Carrie Lester are both professional triathletes and coaches. They are also partners, and Scott coaches Carrie. In this interview we discuss a number of training-related topics, the overarching training philosophy of the couple, and the experiences and influences that led to this philosophy. We also discuss how age-groupers should apply these concepts. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Scott's and Carrie's athletic and coaching careers and backgrounds

-Being coached and mentored by Brett Sutton of TriSutto

-The influence of Gerry Rodrigues on their swim training

-Scott's and Carries coach-athlete relationship and process

-A normal training week and changes to the norm during Covid-19

-Differences between males and females in training and training tolerance

-Advice for age-groupers 

SHOWNOTES:

https://scientifictriathlon.com/tts240/

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 THATTRIATHLONSHOW15 to get 15% off your order OR use the 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. Visit roka.com/tts for 20% off your order.

LINKS AND RESOURCES:

• KIS Coaching
• 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
• Get your triathlon swim training right and avoid costly pitfalls with Gerry Rodrigues | EP#107
• The Trisutto Way of Triathlon Training with Carson Christen | EP#140

RATE AND REVIEW:

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

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

• How should you incorporate heat acclimation in your training when preparing for hot races?
• Is there a place for heat exposure training year-round? 
• Training and nutrition considerations for early-morning workouts
• How to use fasted workouts strategically in your training

• Scientific Triathlon website
• Coaching
• Training Plans
• Heat adaptation and triathlon performance with Stephen Cheung | EP#138

Nick Tiller, PhD, is a postdoc in exercise physiology and respiratory medicine, at Harbor-UCLA Medical Center. In addition to his academic pursuits, he writes about science, health, exercise, critical-thinking, philosophy, and ultra-marathoning, and is an ultra-marathoner and endurance athlete himself. He is the author of "The Skeptic's Guide to Sports Science: Confronting Myths of the Health and Fitness Industry".

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The sports, health, and fitness industry, money and marketing, and the prevalence of unsubstantiated claims

-Examples of hyped-up or straight out snake-oil products in the industry

-How to be a critical thinker and protect yourself from falling prey to false marketing claims

-Understanding critical thinking: Cognitive biases and logical fallacies

-Understanding science: the concepts of scientific consensus, statistical significance, and meaningful effect/effect size

SHOWNOTES:

https://scientifictriathlon.com/tts239/

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 THATTRIATHLONSHOW15 to get 15% off your order OR use the 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. Visit roka.com/tts for 20% off your order.

LINKS AND RESOURCES:

• The Skeptic's Guide to Sports Science
• Nick's website
• Balancing the art and the science of endurance training with Susan Sotir, PhD | EP#167
• Science to Practice | EP#109

RATE AND REVIEW:

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

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

• What are the cross-training (transfer) effects between cycling, running, and swimming? Where are the transfer effects strong and where are they weak? 
• For time-poor athletes, can a more high-intensity heavy training program translate to the required endurance for doing an Ironman?
• What are the considerations for finding the right balance between "base training" (low-intensity training) and HIIT (high-intensity interval training)?

• Scientific Triathlon website
• Coaching
• Training Plans
• Training and Competition Readiness in Triathlon
• Modelling the Transfers of Training Effects on Performance in Elite Triathletes
• Effects of Cross-Training. Transfer of Training Effects on VO2max Between Cycling, Running and Swimming
• Q&A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?  
• Volume, intensity and physiological adaptations with prof. David Bishop | EP#215
• Q&A #88 - Polarised training or 80/20 - how to distribute moderate and high intensity work across the three disciplines

Sebastian Weber is a sports scientist, coach of world class cyclists and endurance athletes, and consultant of multiple world class cycling teams and other endurance sports organisations and federations. He is also the co-founder of the physiological performance software INSCYD. In this two-part interview we discuss recent updates to the INSCYD platform and go deep into physiology and training concepts relevant for optimising endurance performance. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Block periodisation vs. mixing different types of training

-Time-course of adaptations for VO2max and VLaMax

-The challenges of increasing VLaMax 

-Potential issues of high-intensity training when your VLaMax is low

-Differences between VLaMax and VLaMax training between cycling, running, and swimming

-Training zones

-Training stress/load and recovery, and using carbohydrate combustion rates to figure out how much intensity is feasible to do

-Differences between testing in the aero position compared to sitting up

-How world tour cycling teams are using INSCYD  

SHOWNOTES:

https://scientifictriathlon.com/tts238/

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 THATTRIATHLONSHOW15 to get 15% off your order OR use the 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. Visit roka.com/tts for 20% off your order.

LINKS AND RESOURCES:

• Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237 (available a week after the release of this episode)
• FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
• Cycling movement quality and using the Leomo Type-R to assess it with Sebastian Weber | EP#180
• INSCYD's website
• INSCYD webinar: Why you should – or shouldn't base training intensities on anaerobic threshold / FTP
• INSCYD testing service on scientifictriathlon.com

RATE AND REVIEW:

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

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

• The physiological effects of cycling at different cadences 
• Why is heart rate high during high cadence cycling? 
• Cycling training at low and high cadences
• Running dynamics (stride length, vertical oscillation and ratio, ground contact time and left/right balance, etc.) - are they useful? 

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A #31 - Cycling cadence in training and racing - the scientific and anecdotal evidence
• Effects of Cycling Training at Imposed Low Cadences - A Systematic Review
• Relation between preferred and optimal cadences during two hours of cycling in triathletes
• A physiological counterpoint to mechanistic estimates of “internal power” during cycling at different pedal rates
• Neuromuscular, metabolic, and kinetic adaptations for skilled pedaling performance in cyclists

Sebastian Weber is a sports scientist, coach of world class cyclists and endurance athletes, and consultant of multiple world class cycling teams and other endurance sports organisations and federations. He is also the co-founder of the physiological performance software INSCYD. In this two-part interview we discuss recent updates to the INSCYD platform and go deep into physiology and training concepts relevant for optimising endurance performance. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-INSCYD's Power Performance Decoder (PPD) - a tool that can take any combination of data (lactate, VO2, or power only) and calculate VO2max, VLaMax and anaerobic threshold with a high degree of accuracy

-The accuracy of the PPD, and how it compares to traditional lactate or ventilatory testing

-The mechanism of calculating VO2max and VLaMax using power data only

-The original VLaMax testing protocol, and why it's near impossible to "DIY" it

-Best practices for executing the testing protocol

-FatMax: confusions around the metric and what it depends on

-Benchmark values (and realistic expectations) for VO2max and VLaMax for males and females

-How physiological testing on the bike relates (or doesn't) to running and swimming

SHOWNOTES:

https://scientifictriathlon.com/tts237/

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 THATTRIATHLONSHOW15 to get 15% off your order OR use the 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. Visit roka.com/tts for 20% off your order.

LINKS AND RESOURCES:

• Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238 (available from the 15th of June 2020)
• FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
• Cycling movement quality and using the Leomo Type-R to assess it with Sebastian Weber | EP#180
• INSCYD's website
• INSCYD webinars and whitepapers
• INSCYD testing service on scientifictriathlon.com

RATE AND REVIEW:

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

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

• What would be some good starting points for a weekly training structure?
• How many hard workouts is reasonable to include, and how much of a training load should they comprise?
• Does the load of hard workouts differ between triathletes and single-sport athletes? 
• Can stacking harder workouts be a good strategy to get more relative rest between hard days?
• How can adult-onset swimmers in particular maintain intensity control and avoid overloading too much when it comes to swimming?

• Scientific Triathlon website
• Coaching
• Training Plans

Professor Louise Burke is Head of Sports Nutrition at the Australian Institute of Sport (AIS). Through her career she has worked both practically with applied nutrition science as well as deep in academia, so she has a great perspective on both ends of the spectrum. In recent years, much of her research has been focused on investigating the effects of low-carbohydrate, high-carbohydrate, and periodised carbohydrate dietary interventions on endurance performance. This research is the topic of today's discussion. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The "Supernova" studies - comparing the effects of low-carbohydrate, high-carbohydrate and periodised carbohydrate intake on endurance performance

-How quickly does it take to get fat-adapted? 

-The impact of fat adaptation on fat oxidation and performance

-Why a constant high-carbohydrate diet outperformed the more sophisticated periodised carbohydrate diet

SHOWNOTES:

https://scientifictriathlon.com/tts236/

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 THATTRIATHLONSHOW15 to get 15% off your order OR use the 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. Visit roka.com/tts for 20% off your order.

LINKS AND RESOURCES:

• Low Carbohydrate, High Fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers
• Organisation of Dietary Control for Nutrition-Training Intervention Involving Periodized Carbohydrate (CHO) Availability and Ketogenic Low CHO High Fat (LCHF) Diet
• Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers
• A Short-Term Ketogenic Diet Impairs Markers of Bone Health in Response to Exercise
• Louise's profile on ResearchGate
• Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
• Nutrition episode archives 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 mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.