Bike Fitting Q&A with Phil Burt | EP#254

Phil Burt is a world renowned bike fitter and physiotherapist who has spent 12 years with British Cycling and 5 years with Team Sky. Phil is back for his second interview on That Triathlon Show to answer listener questions around bike fitting.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Crank length - are shorter cranks beneficial? 

-Finding the right balance of comfort, power, and aerodynamics

-Saddle considerations

-The process of do-it-yourself bike fitting

-How to find a really good bike fitter

-Cleat position

-Oval chainrings

-Bike fitting considerations for road bikes, TT bikes and mountainbikes

-Prevention and remedies for various aches and pains in cycling

SHOWNOTES:

https://scientifictriathlon.com/tts254/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Phil's website
• Phil's Twitter and Instagram
• Bike fitting with Phil Burt (former Team Sky) | EP#232

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.

• When, how and why should you be doing running and/or swimming drills in training?
• What are internal and external cues, and how do they relate to motor skill acquisition and retention?
• The latest science on managing training according to the menstrual cycle

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Attentional focus and motor learning: A review of 15 years
• The effect of attentional focus on running economy (Schucker 2009)
• Does the attentional focus adopted by swimmers affect their performance? (Stoate 2011)
• Coaching cues - article by Owen Walker and Brett Bartholomew
• Honing your swimming skills: constrain to gain! - article by Andrew Sheaff
• Pre-run mobility routine
• Pre-swim mobility routine
• The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis (McNulty 2020)
• How the Menstrual Cycle Affects Athletic Performance - article by Alex Hutchinson
• FTP #35: Kelly McNulty & Kirsty Elliott-Sale – The Female cyclist series: Menstrual cycle and endurance exercise performance - Fuel the Pedal podcast
• Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105

Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253 

Michael Liberzon and Andrew Buckrell from the Endurance Innovation Podcast interview Mikael Eriksson on devices, apps, tools and technology that help (and those that hinder) triathletes and endurance athletes in training and racing.  

IN THIS EPISODE YOU'LL LEARN ABOUT:

-GPS-watches, bike computers, heart rate monitors, and power meters

-Advanced metrics (e.g. left/right balance, ground contact time, torque effectiveness...)

-Training planning and logging systems (Training Peaks, Today's Plan, Excel, pen and paper...)

-Heart Rate Variability, sleep tracking, and recovery monitoring

-Performance testing (lactate, VO2max, INSCYD...) 

-Aerodynamic sensors for cycling

SHOWNOTES:

https://scientifictriathlon.com/tts253/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Endurance Innovation Podcast
• Endurance Innovation 67 – Mikael Eriksson on the value and pitfalls of devices
• Endurance Innovation 25 – Mikael Eriksson on frequency vs duration
• Endurance Innovation 08 – Mikael Eriksson
• That Triathlon Show (flipping the mic) with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#194

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 examples of key benchmark workouts you should do in training before a half and full Ironman?
• Swim training volume for a first Ironman
• Running and cycling shoes, TT-bike or road bike, and aero or road helmet for a first Ironman
• How to set up your indoor bike training environment for fun and quality training
• What should your bike training look like during the winter base training phase

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• DC Rainmaker
• Watts It Worth? - Article by Dan Bigham
• Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
• Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
• Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201

Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252

Bob Murray, PhD, did his doctorate in exercise physiology at the Ohio State University and then became a university professor. He later left academia to work in applied sports science, including 23 years as director of the world famous Gatorade Sports Science Institute, and is now an independent consultant helping businesses in the sports and fitness industry understand and leverage state of the art sports science. Recently, Dr. Murray published a review article on glycogen metabolism and resynthesis in the Nutrition Reviews journal, which is the topic of today's interview. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-When and how is glycogen (the stored form of carbohydrate in the body) used at rest and during exercise (glycogen metabolism 101)

-What is the relation between glycogen and performance?

-What is the relation between glycogen and training adaptations?

-How much glycogen do we store, and how quickly do these stores get depleted during training and racing? 

-When and why is fast and complete glycogen resynthesis important for athletes? 

-How can we influence glycogen resynthesis rates through diet, types and amount of carbohydrate replenishment, protein co-ingestion, nutrient timing etc.?

-For what level of athletes is fast glycogen resynthesis important? 

-The positive and negative effects and consequences of deliberately or unknowingly delaying glycogen resynthesis

SHOWNOTES:

https://scientifictriathlon.com/tts252/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Sports Science Insights - Dr. Murray's website
• Fundamentals of glycogen metabolism for coaches and athletes
• Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248
• High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
• Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181

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.

• Can walking be used instead of low-intensity runs with similar effect, if heart rate is sufficiently elevated by walking? 
• Possible reasons for a high heart rate even when running easy, and why heart rate isn't everything
• If your VO2max is high but your threshold power/pace is poor relative to this VO2max, what sort of training is recommended? 
• Possible reasons for poor threshold relative to VO2max, and generally, limited performance capacity at submaximal intensities? 

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive

Training talk with cycling coach James Spragg | EP#251

James Spragg is a former professional cyclist who now uses his applied and scientific knowledge in his cycling coaching practice. James has coached cyclists from national to Olympic level to over 20 National, European and World Championship medals. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-James coaching philosophy

-Training structure, from macro (periodisation) to micro

-When and why to select specific types of training for a given athlete

-Profiling an athlete and figuring out their limiters and needs based on the event demands

-Understanding and applying science in one's coaching practice

-"Rapid-fire" miscellaneous training topics

SHOWNOTES:

https://scientifictriathlon.com/tts251/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Spragg Cycle Coaching - James' website
• James' Twitter and Instagram
• Cycling 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 mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

• What are typical differences in bike power between indoor and outdoor cycling? 
• Beyond doing separate testing for indoor and outdoor power targets, how should you adjust target powers when training indoors compared to outdoors (and vice versa)
• Which supplements should endurance athletes consider taking? 

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Reliability of Mean Power Recorded During Indoor and Outdoor Self-Paced 40km Cycling Time Trials
• Gross Efficiency and Cycling Economy Are Higher in the Field as Compared with on an Axiom Stationary Ergometer
• Evidence-based supplements for triathletes and endurance athletes | EP#193
• IOC consensus statement: dietary supplements and the high-performance athlete
• Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234 
• Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187

Teun van Erp is a sports scientist, whose PhD research included data from 4 years of training of 21 Team Sunweb cyclists. Teun used this incredible data set to characterise training load, intensity, and performance at the cycling World Tour level. After a long stint at Team Sunweb, Teun is now focusing on his academic career in Stellenboch, South Africa.     

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Different measures of training load and how they stack up in scientific research

-Pros and cons of using Training Stress Score (TSS), Lucia's TRIMP (heart rate based measure), and session-RPE to quantify training load

-Comparing the training characteristics of male and female professional cyclists

-Training Intensity Distribution

-The types of moderate and high intensity training used by professional cyclists

-The use of different cadences in training

-Advice to amateur cyclists and triathletes for improving cycling performance

SHOWNOTES:

https://scientifictriathlon.com/tts250/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Teun's Twitter and Research Gate profiles
• Teun's PhD thesis
• Relationship Between Various Training-Load Measures in Elite Cyclists During Training, Road Races, and Time Trials
• Intensity and Load Characteristics of Professional Road Cycling: Differences Between Men's and Women's Races

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.

• When and why should you run at target Ironman pace vs. open marathon pace in training for an Ironman
• When and how to target desirable adaptations vs. focusing on very race-specific pacing and training
• How to use simulation workouts to find a realistic target race pace

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive

Dr. Kush Joshi is a Sports and Exercise Medicine practitioner and consultant and Dr. Joel McCay practises and consults in haematology. Kush and Joel join us to discuss blood testing and biomarkers important for triathletes and endurance athletes in general. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-What are the most important biomarkers that triathletes and endurance athletes should be aware of and keep track of? 

-When and how often to get a blood panel done

-Reference ranges, and the differences between athletes and sedentary people

-Health and injury risks associated with inadequacies in certain biomarkers

-Specific discussion around serum iron, ferritin, vitamin D, thyroid hormones, sex hormones, vitamin B12, blood count, hemoglobin, etc.

SHOWNOTES:

https://scientifictriathlon.com/tts249/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Dr. Joshi's Twitter
• Melio's website

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.

• Can home-based training camps be a good substitute for training camps abroad, and what are the main considerations for a good home-based training camp? 
• When is the best time of season to have a training camp, and how does the time of season impact volume and intensity on the camp?
• When is the best time to foam roll? 
• What are the benefits of foam rolling before and after workouts? 

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Eight tips for having a successful triathlon training camp | EP#174
• Foam rolling: benefits, protocol, and scientific evidence with David Behm | EP#141
• Evidence-based supplements for triathletes and endurance athletes | EP#193
• IOC consensus statement: dietary supplements and the high-performance athlete
• Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234 
• Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187

Professor John Hawley is one of the world's leading researchers on the cellular and molecular basis of endurance sports adaptations within skeletal muscle. Additionally, his area of expertise covers the interaction of exercise and diet, and practical implications of this such as "train low" (with low carbohydrate availability) strategies to improve performance. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The adaptations in response to endurance training that take place in skeletal muscle

-Using nutritional interventions to enhance adaptations: the "train low" strategy

-Fiber types (fast-twitch and slow-twitch muscle fibers) and how muscle fiber profile may influence training strategies

-The relative importance of musculoskeletal (peripheral) adaptations vs. cardiovascular (central) adaptations for endurance athletes

SHOWNOTES:

https://scientifictriathlon.com/tts248/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Prof. Hawley's Twitter, Research Gate profile, and university bio
• Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
• High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
• Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle
• Molecular Basis of Exercise-Induced Skeletal Muscle Mitochondrial Biogenesis: Historical Advances, Current Knowledge, and Future Challenges
• Exercise-induced skeletal muscle signaling pathways and human athletic performance
• Effects of sleeping with reduced carbohydrate availability on acute training responses
• Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport
• Enhanced Endurance Performance by Periodization of CHO Intake: "Sleep Low" Strategy

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.

• Considerations regarding target duration and distance for long runs in triathlon training
• When running volume is low for injury prevention reasons, how do you get the most bang for buck of the volume that you do have? 
• When training in high heat index (hot and humid) environments, is treadmill running an effective method to maximise your training adaptations? 

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Heat, humidity, wind, and slush drinks: cool down your body to go harder for longer with Andrew Buckrell | EP#160
• Heat adaptation and triathlon performance with Stephen Cheung | EP#138
• Hydration, sodium and cramping with Andy Blow | EP#49

Mark Pearce is a triathlon coach with a strong background in physiology and sports science, including working as the physiologist of the British Triathlon Olympic team from 2002 until 2010. He has been to three Olympics (2004, 2008 and 2012) as physiologist and coach, and brings a wealth of experience from high performance sports, that he now applies to both professional and age-group triathletes in his coaching practice. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Mark's coaching principles

-Interval training

-Periodisation

-Heat adaptation

-Training intensity distribution

SHOWNOTES:

https://scientifictriathlon.com/tts247/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Intelligent Triathlon Training - Mark's website
• Mark's Instagram and Twitter
• Other "Training" 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 mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

• How do your maximum aerobic and anaerobic capacities (VO2max and VLaMax) influence your endurance performance capacity? 
• What are the specific implications of VO2max and VLaMax for training, racing, metabolism, and training/racing nutrition? 
• How does VO2max and VLaMax influence whether to shift training more towards a polarised distribution or a pyramidal, Sweet Spot heavy distribution? 

• Scientific Triathlon website
• Coaching
• Training Plans
• INSCYD testing
• FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
• Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237
• Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238
• Lifting the Curtain on Ironman’s Top Cyclist: Part 2 
• Sweat Science article - Why a Higher VO2 Max Isn’t Always Better

Marcel Wouda is a swim and open water swimming coach from the Netherlands, who has coached and worked with multiple Olympic gold medalists, including the 2008 and 2016 (men's and women's) Olympic open water champions Maarten van der Weijden, Ferry Weertman, and Sharon van Rouwendaal. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Marcel's open water swim coaching philosophy

-The specific demands of open water swim races, and training to meet those demands

-Example training weeks and key workouts for open water swimmers

-Periodisation

-Performance testing

-Dryland training

-Swim toys, gadgets and technology

-Advice for triathletes on improving their open water swimming

SHOWNOTES:

https://scientifictriathlon.com/tts246/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Marcel's Instagram and Twitter
• Open water swimming: training and racing tips with coach Brenton Ford | EP#18

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 should you do to figure out your daily calorie needs to avoid low Energy Availability and RED-S? 
• The problems with many online calculators for basal metabolic rate
• Relative Energy Deficiency in Sports (RED-S), how it relates to low energy availability, and incidence of stress fractures

• Scientific Triathlon website
• Coaching
• Training Plans
• RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
• IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update

Eirik Myhr Nossum is head coach of the Norwegian cross-country skiing national team. In this interview we discuss his training and coaching philosophy for cross-country skiing and generally for endurance training, and how it applies to elite and amateur endurance athletes, respectively.   

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Eirik's general training and coaching philosophy

-The training of world-class cross-country skiers

-Polarised training and training volume

-Interval and threshold training

-Periodisation

-Performance testing

-Advice for age-group endurance athletes

SHOWNOTES:

https://scientifictriathlon.com/tts245/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Prestasjonsprat - Eirik's podcast
• Polarised training with Stephen Seiler, PhD | EP#177
• Training Priorities: Seiler’s Hierarchy of Endurance Training Needs | EP#120

RATE AND REVIEW:

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

CONTACT:

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

• What preparation and mental and physical activation can be done to optimise training performance after a demanding workday? 
• When and how should you adjust training for fatigue from the workday? 
• The 20-minute rule

• Scientific Triathlon website
• Coaching
• Training Plans
• Pre-run activation video
• Pre-swim activation video

Michael Rosenblat is a Canadian researcher working towards his PhD. In this interview we discuss one of his main research papers: a meta-analysis and systematic review comparing polarised training and threshold training in endurance sports. IN THIS EPISODE YOU'LL LEARN ABOUT: -How polarised training and threshold training are defined in the scientific literature, and common misconceptions around this -The scientific evidence available comparing these training models -Why polarised training may work better than threshold training for endurance athletes -Just how polarised (high vs. moderate intensity) should polarised training be? -How strictly should athletes and coaches follow "hard numbers" in their training intensity distribution (between low, moderate, and high intensity)

• Can a crit training plan be a way to apply a new training stimulus for cycling improvements? 
• Does it make sense to use "focus blocks" where you're primarily focusing on your weakest discipline? 
• How to know what sort of training stimuli might help you break out of fitness stagnation

• Scientific Triathlon website
• Coaching
• Training Plans

Michael Rosenblat is a Canadian researcher working towards his PhD. In this interview we discuss one of his main research papers: a meta-analysis and systematic review all about interval training.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Long, medium, and short High-Intensity Interval Training (HIIT) compared with Sprint Interval Training (SIT) 

-The scientific evidence available for trying to find the "optimal" type of interval training

-Why Long HIIT may have certain advantages over other types of HIIT as well as SIT

-Should athletes try to optimise (find the one best workout) or mix things up to get the best of all worlds? 

SHOWNOTES:

https://scientifictriathlon.com/tts243/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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:

• Evidence-Based Coaching - Michael's website 
• Effect of High-Intensity Interval Training Versus Sprint Interval Training on Time-Trial Performance: A Systematic Review and Meta-Analysis
• Interval Training – Science and Application part 1 with Paul Laursen | EP#128
• Interval Training – Science and Application part 2 with Paul Laursen | EP#129
• Interval Training – Science and Application part 3 with prof. Paul Laursen | EP#163
• Sprint Interval Training with Jerome Koral | EP#151
• Designing interval training: 10 things you have to know | EP#139
• Designing interval training part 2: 10 MORE things you have to know | EP#146

RATE AND REVIEW:

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

CONTACT:

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

• What are the differences and similarities between training for half and full distance triathlons? 
• Considerations around long workouts, training volume, intensity, nutrition, recovery, equipment, and indoor training
• How many hours per week should you train if your goal is to finish an Ironman? 
• How many hours per week should you train if your goal is to qualify for Kona?

• Scientific Triathlon website
• Coaching
• Training Plans
• Kona qualification: what it takes (in hard numbers) with Russell Cox | EP#76
• Coach Cox - Kona qualification stats

Hugo van den Broek is an elite running coach based in Kenya, with a professional running background himself and a 2:12 personal best for the marathon. In this interview, he discusses his training and coaching philosophy for distance running. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The mental aspects of running and endurance sports

-Training volume and training intensity distribution

-Periodisation

-Threshold training

-Training monitoring

-Differences between fast-twitch and slow-twitch dominant athletes

-Training for time-crunched athletes

SHOWNOTES:

https://scientifictriathlon.com/tts242/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

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LINKS AND RESOURCES:

• Train Smater Run Faster - Hugo's website
• The Kenya Experience
• All past running 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 mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.