• Scientific Triathlon training camp: Mallorca 2023 (March)
• Scientific Triathlon training camp: Algarve 2023 (January)
• New Advanced Sprint Distance Training Plan. Get it for 60% off until the 14th of August by using the discount code "ADVANCEDSPRINT". (If you use a running power meter and would like to get the same plan but with the Training Peaks structured workouts set in Run Power rather than Pace, choose this version of the plan)
• The mental and emotional rollercoaster of dealing with injury with Carrie Cheadle | EP#118
• Carrie Jackson's (née Cheadle) website, with resources (like podcast and book) for injured athletes

IN THIS EPISODE YOU'LL LEARN ABOUT:

-What do we mean by "aerobic base", and how do you develop a really strong aerobic base? 

-How should aerobic training be executed? 

-How and when should you balance high-intensity training into your training program? 

-Training zones: Scott's recommendations for how to assess and use training zones

-Testing: the Heart Rate Drift test for assessing your aerobic threshold

SHOWNOTES:

https://scientifictriathlon.com/tts326/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/

SPONSORS:

Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help. 

ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.

LINKS AND RESOURCES:

• Uphill Athlete (Scott's coaching business) website, Youtube, and Instagram
• Training for the New Alpinism and Training for the Uphill Athlete - Scott's books
• Related articles on Uphill Athlete: Heart Rate Drift test instructions, How to set your training zones, and Training zones heart rate calculator
• Polarised training with Stephen Seiler, PhD | EP#177
• Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
• The Science of Winning: Planning, Periodizing and Optimizing Swim Training (Kindle Edition) by Jan Olbrecht
• Special Strength Training: Manual For Coaches & Block Training System in Endurance Running by prof. Yuri Verkoshansky

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.

Marco Altini, has a PhD in Data Science and an MSc in Human Movement Sciences and High-Performance Coaching. He is the founder of HRV4Training and a passionate runner. In this interview, we discuss the latest in research and application when it comes to heart rate variability (HRV).

IN THIS EPISODE YOU'LL LEARN ABOUT:

-A brief summary of what HRV is and the benefits of monitoring it

-What are the most important factors that influence HRV and resting heart rate (RHR), and what are their relative importance or magnitude? Based on Marco's large-scale, free-living study published in late 2021. 

-Chest strap or phone camera measurement of HRV: what are the differences? 

-Should you measure in the morning, or use a tool that allows you to measure HRV all night (and day)? 

-How to use and interpret HRV and RHR - why and when to rely on one or the other

-The current state of evidence when it comes to "HRV-guided training" 

SHOWNOTES:

https://scientifictriathlon.com/tts325/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/

SPONSORS:

ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.

ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.

LINKS AND RESOURCES:

• Marco's website, Medium blog, Instagram, Twitter and Research Gate
• HRV4Training website and Instagram
• Heart Rate Variability (HRV) – Applications and Insights in 2018 and Beyond with Marco Altini | EP#144
• What Is behind Changes in Resting Heart Rate and Heart Rate Variability? A Large-Scale Analysis of Longitudinal Measurements Acquired in Free-Living - Altini and Plews 2021

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.

Andy Kirkland, PhD, is a triathlon coach, sports physiologist, and lecturer in sports coaching at the University of Stirling. In this interview, Andy shares his perspectives on a number of topics related to coaching from his experience as a coach, coach educator, and as a part of various high-performance environments. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Getting a degree in Sports Coaching, and the master's program at the University of Stirling

-Pathways into coaching, including graduate programs in coaching as compared to exercise science and physiology degrees

-Beyond training and physiology: what are the domains of expertise a good coach needs to have a good grasp on? 

-How to build good coach-athlete relationships

-The role for physiology in coaching, and common pitfalls in applying physiology

-How to continually improve your coaching practices and skills

SHOWNOTES:

https://scientifictriathlon.com/tts324/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/

SPONSORS:

Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help. 

ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.

LINKS AND RESOURCES:

• Andy's website, Twitter, and University of Stirling profile
• Training methods of Ethiopian runners with Michael Crawley | EP#275
• Out of Thin Air: Running Wisdom and Magic from Above the Clouds in Ethiopia - Michael Crawley's book
• Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
• A Life Without Limits: A World Champion's Journey - Chrissie Wellington's book

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 long to recover after a race
• How long to taper before the next race
• How much training, and how much hard training should you do between races
• The importance of building a strong base to maintain fitness between races

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive

• Learn to race (and not just execute a plan)
• Optimise gear and equipment
• Explore psychological aspects to performance
• Increase focus on and commitment to recovery
• Get a coach, mentor or advisor 

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• Bike fitting, equipment, and triathlon bike training with David Bowden | EP#287
• Bike fitting with Phil Burt (former Team Sky) | EP#232
• Bike Fitting Q&A with Phil Burt | EP#254
• Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
• Physiology, coaching and aerodynamics with Jamie Pringle, PhD | EP#288
• Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
• Aerodynamics, Rolling Resistance, Weight, and Return On Investment with Sebastian Schluricke | EP#90
• Sports psychology and applied neuroscience with Simon Marshall, PhD and Lesley Paterson | EP#282
• Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108
• Mental skills and the psychology of suffering with Carrie Cheadle | EP#97
• Sleep – the foundation of health and performance with Dr. Charles Samuels | EP#216
• Sleep, recovery, and performance with Shona Halson | EP#52
• Athlete Sleep Screening Questionnaire
• Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252
• Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265
• Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181

• Focus on improving technique and skills
• Do adequate testing to set training zones
• Train with proper structure
• Get a coach
• Try to increase training volume

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive

Ben Day is a performance coach at the Team BikeExchange WorldTour team, founder of DaybyDay Coaching, and coach of professional long distance triathletes Chris Leiferman and Greg Close. Ben also raced (cycling) professionally himself for 14 years. In this interview, Ben shares his thoughts and experience on many aspects of training and coaching in both triathlon and cycling.     

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Ben's coaching philosophy

-The balance of training volume and training intent and quality

-Training the bike component for long-distance triathlon

-The balance of aerobic base training and specific training for the race demands

-The importance of the coach-athlete relationship

-Top tips for age-group athletes

SHOWNOTES:

https://scientifictriathlon.com/tts289/

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:

• DaybyDay Coaching website and Instagram profile
• Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237
• Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238

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.

• Don't train too much (but train frequently)
• Develop many different gears (learn to go slow and fast)
• Focus on improving technique and skills
• Make having fun your number one priority
• Join a triathlon club or community

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive

• The physiological (and other) factors impacted by the choice between active or passive recoveries
• Why and when should you use passive recoveries?
• Why and when should you use active recoveries?
• General recommendations

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• Science and Application of High Intensity Interval Training
• Recovery bout intensity of HIIT – Active or Passive? - HIIT Science Blog

• Pre-race planning (race strategy, pacing, nutrition, hydration, equipment, mental game)
• The day(s) before the race (equipment prep, nutrition and hydration, course/transition area recce)
• Race day execution
• Mistakes to avoid

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• All previous Racing-related episodes on That Triathlon Show

• How to pace hilly 70.3 and Ironman courses (for 95% of athletes)
• How to pace hilly 70.3 and Ironman courses for pros and the very top age-groupers
• Differences in pacing hills between half and full Ironman races 
• How to train for hilly triathlon bike courses and practise your pacing strategy

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• Optimal Bike Pacing and Best Bike Split with Ryan Cooper | EP#131

• Why is swim video analysis so important
• Equipment and tools needed
• How to shoot the videos like an experienced coach
• How to analyse the videos and assess Impact and Difficulty
• Alternative (phone-only) options for swim video analysis

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• All previous swim-related episodes on That Triathlon Show

• Age and endurance performance 
• The main reasons for age-related decline in endurance performance
• What can you do to counteract this performance decline? 
• Other considerations for masters athletes, and potential differences compared to younger athletes
   

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• The top-5 challenges for masters athletes and how to overcome them – Bo Falck Hansen, PhD | EP#176
• Mastering Triathlon as a Masters Athlete with Karen Smyers | EP#102
• Runner Gene Dykes Is Playing the Long Game - article by Alex Hutchinson
• What We Can Learn from Studying Older Marathoners - article by Alex Hutchinson
• NEW ADVANCED training plans (Olympic, Half and Full Distance). Get 60% off during the launch period (until 30 April 2021) using the code "ADVANCED" at checkout. 

• How important is workout design? 
• Common mistakes in workout design
• Advice for designing specific types of workouts (VO2max, threshold, strength & stamina, fatigue resistance etc.) 
• The workout design process - step by step

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• NEW ADVANCED training plans (Olympic, Half and Full Distance). Get 60% off during the launch period (until 30 April 2021) using the code "ADVANCED" at checkout. 

• From short to long timescales, from molecular to functional adaptations

• The types of research methods used to study these different levels
• What levels of adaptations you should focus on, and what timescale you need to look at those adaptations from
• Practical tips and advice to take into your training

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• NEW ADVANCED training plans (Olympic, Half and Full Distance). Get 60% off during the launch period (until 30 April 2021) using the code "ADVANCED" at checkout. 

• Options and contexts for group training in triathlon and endurance sports
• Pros and cons of group training
• Evidence of the benefits of group training
• How to strategically use group training to maximise its benefits and your performance improvements

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• Cohesion and performance in sport: a meta analysis - Carron 2002
• Rowers' high: behavioural synchrony is correlated with elevated pain thresholds - Cohen 2010
• Social Bonds and Exercise: Evidence for a Reciprocal Relationship - Davis 2015

• Objectives and importance of strength training for triathletes and endurance athletes
• Equipment for home-based strength training
• Structure of home-based strength workouts
• Recommended exercises
• How  strength workouts fit into your overall triathlon program

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• All previous strength-related episodes on That Triathlon Show
• 5 Different Types Of Resistance Bands And The Benefits Of Each

• The demands of triathlon running: strength, stamina and fatigue resistance
• Top tips for improving your triathlon run training
• Example workouts and weekly structure
• Common run training mistakes to avoid
   

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• All previous running-related episodes on That Triathlon Show
• Injury prevention and rehabilitation with James Debenham, PhD | EP#209
• The Triathlete’s Strength Training Formula | EP#81
• Running form and training talk with Bobby McGee (USA Triathlon) | EP#225
• Running biomechanics, economy, and training load with Izzy Moore, PhD | EP#241
• Improve your running speed, endurance, and performance with Pete Magill | EP#203
• Training Talk and offroad triathlon with coach Lesley Paterson (multiple World Champion) | EP#277
• Mental skills and the psychology of suffering with Carrie Cheadle | EP#97
• Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108

• The demands of triathlon cycling: sustained power and aerodynamics
• Example workouts and weekly structure
• Common bike training mistakes to avoid
• Top tips for improving your triathlon bike training

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• All previous cycling-related episodes on That Triathlon Show

• The demands of triathlon swimming: technique,  fitness, and open water readiness
• Example workouts and weekly structure
• Common swim training mistakes to avoid
• Top tips for improving your swim training

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• All previous swimming-related episodes on That Triathlon Show

• What is training periodisation?
• Periodisation terminology and frameworks
• Does periodisation really matter?
• Mikael's framework for "periodisation"

• Scientific Triathlon website
• Coaching
• Training Plans
• TTS Thursday Episode Archive
• Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148
• Tapering, periodisation and recovery with Iñigo Mujika, PhD | EP#256
• Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
• Triathlon periodisation with Chris Myers | EP#112
• Training and periodisation for cyclists with Adam Pulford | EP#211

• What are the different types of fatigue that endurance athletes might run into and their respective time-courses for recovery? 
• Methods to measure or assess fatigue
• Sprinting as a simple but effective fatigue assessment method

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253
• Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17
• Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
• Recovery of central and peripheral neuromuscular fatigue after exercise - Carroll 2017
• Models to Explain Fatigue during Prolonged Endurance Cycling - Abbiss 2005

• Is having the swim as your weakest discipline really just a consequence of not having put in the long and hard work required in the pool to the same extent that you have on the run and the bike?
• Differences in muscle fiber type and function between the lower body and upper body
• Trainability and adaptability of upper body muscle fibers
• Practical recommendations for improving your swimming

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• The Muscle Fiber Profiles, Mitochondrial Content, and Enzyme Activities of the Exceptionally Well-Trained Arm and Leg Muscles of Elite Cross-Country Skiers - Ørtenblad 2018
• Effect of swim exercise training on human muscle fiber function - Fitts 1989
• Upper body training and the triceps brachii muscle of elite cross country skiers - 2006
• Arm and leg substrate utilization and muscle adaptation after prolonged low‐intensity training - Helge 2010

• With pools being closed, what is the best way of substituting swimming with bike, run and strength training? 
• When should you train to your current ability level (e.g. training zones based on a recent race or test) vs. train according to your target ability level (e.g. training to a goal race pace or power)? 
• Training priorities for adventure racing

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Frequency vs. Duration - Mikael Eriksson on the Endurance Innovation podcast