• Russell's website
• 2017 Kona Qualification In Numbers
• Ironman World Championship 2017: Age Group Results

• LINKS AND RESOURCES:
• Advanced Environmental Exercise Physiology 
• Cutting Edge Cycling 
• Cycling Science 
• PEZ Cycling News Toolbox 
• Stephen appointed as Baron Biosystems Chief Sports Scientist 

• (The science of) Cycling body types
• (The science of) Bike fitting
• (The science of) Aerodynamics
• (The science of) Rolling resistance

SHOWNOTES:

www.thattriathlonshow.com

• Advanced Environmental Exercise Physiology
• Cutting Edge Cycling
• Cycling Science
• PEZ Cycling News Toolbox
• Stephen appointed as Baron Biosystems Chief Sports   Scientist
• How to minimise alcohol's effects on your waistline - Precision Hydration blog

• The Power Duration Model
• Key features for triathletes: Stamina, Time To Exhaustion, and Individualized training zones
• WKO4 for running with power
• How to use the information from WKO4 to drive training decisions.

• Running Power Meters with Chris Hague | EP#59
• Level up your triathlon using Training Peaks | EP#39
• Getting Started with WKO4
• WKO4 website
• About Tim Cusick
• Velocious Cycling Adventures

There's a lot of confusion around the concept of thresholds in endurance sports and triathlon. In this episode you'll get a clear and concise explanation that will help you understand thresholds once and for all.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• What the terms aerobic threshold, anaerobic threshold, lactate threshold, ventilatory threshold, functional threshold, and other related terms really mean
• How the thresholds relate to your training
• How the thresholds relate to your racing
• Why it is important to understand the thresholds to train optimally for your event-specific limiters

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES
www.thattriathlonshow.com 

LINKS AND RESOURCES:

• Interpreting Lactate Curves for Ironman Athletes
• Time for a lactate test?
• Does the aerobic threshold correlate with the maximal fat oxidation rate in short stage treadmill tests?
• Thresholds - Lactate Testing

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

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

How do you structure your swim training as a triathlete to improve your fitness, technique, and performance? Rory Buck, retired international level swimmer and experienced triathlon swim coach gives his recipe for triathlon swim training.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• How many times per week should you swim?
• How much should you focus on technique training and how much on fitness?
• What kind of sets should you use to improve fitness?
• How do you structure the technique part of your workouts and don't waste your time with mindless drill training?

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES:
www.thattriathlonshow.com 

LINKS AND RESOURCES:

• The Fundamentals of Triathlon Swimming
• SwimFast - Rory's website
• Emmet Hines' blog
• 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
• Training Zones part 1: Swimming | EP#27
• 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/ 

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

• Paul Newsome's, Sheila Taormina's and Gerry Rodrigues' opinions of 12 of the most common swimming drills
• What the reasoning behind doing some of these drills is (for some coaches...)
• ...and why others may think they're a waste of time
• What you have to keep in mind when you decide to do a drill, no matter what drill it is

• 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3 - Gerry Rodrigues on That Triathlon Show
• Paul Newsome's Swim Smooth website 
• The Swim Smooth blog 
• Sheila Taormina's website 
• Gerry Rodrigues and Tower26 website 

Block periodisation has the potential to be a more effective approach to periodisation than all others for advanced triathletes.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• What is block periodisation, and how is it different from traditional periodisation
• How can triathletes apply block periodisation to their training
• Who should consider using block periodisation in their training
• Research studies showing the superiority of block periodisation over traditional periodisation
• Question marks around and limitations of block periodisation

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES:

www.thattriathlonshow.com 

LINKS AND RESOURCES:

• Benefits and Limitations of Block Periodized Training Approaches to Athletes’ Preparation: A Review
• Effects of 12 weeks of block periodization on performance and performance indices in well-trained cyclists
• A Comparison of Traditional and Block Periodized Strength Training Programs in Trained Athletes

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

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

• Racing less and racing different races
• The importance of bike maintenance to save money
• Not needing smart trainers, power meters, or even GPS-watches
• Buying what you need cheaper by choosing better sources and timing

• Chrissie Wellington winning the Ironman World Championships with clip-on aerobars
• Bike Maintenance Schedule on Slowtwitch
• TrainerRoad
• Structured, power-based cycling training with Chad Timmerman | EP#38
• Training Zones part 3: Running | EP#30
• Wiggle
• Slowtwitch classifieds
• Facebook group - Buy and Sell Time Trial and Triathlon Bikes/Parts/Kit

These 7 mistakes that many beginner triathletes make can be the difference between a great race experience and fast fitness improvements versus a not-so-great experience and stagnation.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• Doing too much too soon
• The importance of consistency
• Learning how to pace yourself
• Learning proper form and technique
• Prioritising training across the three disciplines
• Training in the Grey Zone
• Why you must have a race plan

LISTENER QUESTIONS:

If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES:

www.thattriathlonshow.com  

LINKS AND RESOURCES:

• Strategies and Hacks for the Time-crunched Triathlete | EP#10
• Time management and balance with Amy Farrell | EP#37
• Balancing a Big Life with Big Performance - Matt Dixon | EP#60
• Beginner triathlon training with Gale Bernhardt | EP#54
• Nutrition advice: Fuelled by Science with Ted Munson | EP#41

RATE AND REVIEW:

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

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Goal-setting and self-coaching for the beginner, improving, and advanced triathlete. What to do at each of these stages of your triathlon journey.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• Setting SMART goals but keeping it simple
• Long-term and short-term goals
• Why you should never include actions in your goals
• Self-coaching for beginners, improvers, and advanced athletes
• Should you use a templated program or work from scratch?
• Words of warning on social media coaching and copying someone else's program

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES: www.thattriathlonshow.com  

VIP COACHING: https://scientifictriathlon.com/vipcoaching/  

LINKS AND RESOURCES:
https://scientifictriathlon.com/tts64/ 

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

Send feedback, questions or just wanna chat?

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

A triathlon training talk with Simon Brierley. Tips for the beginner, improving, and advanced triathlete.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• The attributes of successful (however you define success) age-group athletes
• Common mistakes age-group triathletes make
• Swimming tips for beginners, improvers, and advanced triathletes
• Cycling tips for beginners, improvers, and advanced triathletes
• Running tips for beginners, improvers, and advanced triathletes

LISTENER QUESTIONS:

If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES: www.thattriathlonshow.com  

FREE TRAINING PLAN: https://scientifictriathlon.com/freeplan/  

LINKS AND RESOURCES:
www.paradisetri.co.uk 

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

Send feedback, questions or just wanna chat?

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

Åland Swimrun - tougher than an Ironman. How did we get along, and what can you learn from our experience to better prepare your race strategy, equipment, nutrition plan, and more, for your next (or first) swimrun.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• How tough is an event like Åland swimrun really? And why should you do it in 2018?
• Swimrun race strategy - what worked and what didn't?
• Equipment - what worked and what didn't?
• Nutrition - what worked and what didn't?
• Did Simon and I become Finnish Swimrun Champions or not?
• The best fish soup you've never had

LISTENER QUESTIONS:

If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES: www.thattriathlonshow.com  

FREE TRAINING PLAN: https://scientifictriathlon.com/freeplan/  

LINKS AND RESOURCES:

• Åland Swimrun
• How to train for a Swimrun | EP#57
• Colting Wetsuits
• Icebug

RATE AND REVIEW:

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

Send feedback, questions or just wanna chat?

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

Maximum Overload is a radical strength-based program for improved cycling speed and endurance in less time. Jaques Devore, the man behind the program and author of "Maximum Overload for Cyclists" describes the program and its performance benefits.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• What Maximum Overload entails on a program, workout and exercise level
• How it benefits Maximum Sustainable Power (MSP), and reduces slowing down late in races
• How professional cyclist David Zabriskie used the program to increase his cycling power by 15% even while losing body weight
• Self-assessments for the Maximum Overload program
• Performance enhanced eating

LISTENER QUESTIONS:

If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES: www.thattriathlonshow.com 

FREE TRAINING PLAN: https://scientifictriathlon.com/freeplan/ 

LINKS AND RESOURCES:

• About Jacques DeVore and Sirens and Titans Fitness 
• "Maximum Overload for Cyclists" book

RATE AND REVIEW:

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

Send feedback, questions or just wanna chat?

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

How does a hard bike leg impact your running in triathlon races, and what training strategies can you use to minimise the performance decrements? Naroa Etxeberria, having written her doctoral thesis on the topic, has the answers.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• How prior cycling impacts running performance-wise and physiologically
• Attributes that improve running performance after a hard bike leg
• What type of training you should do to minimise the impact of the bike leg on your run

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES:
www.thattriathlonshow.com 

LINKS AND RESOURCES:

• 5 keys to running well off the bike | EP#48
  
• Physiological assessment of isolated running does not directly replicate running capacity after triathlon-specific cycling 
• Cycling Attributes That Enhance Running Performance After the Cycle Section in Triathlon 
• High-intensity cycle interval training improves cycling and running performance in triathletes 
• Variability in Power Output during Cycling in International Olympic-Distance Triathlon 

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

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Matt Dixon offers busy triathletes a plan of attack for high performance in long-distance triathlon without sacrificing work, life, and relationships.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• How you can train for and race half and full distance triathlon on 10 hours per week or less
• How you can learn to take control of your training plan, instead of it controlling you
• Scaling workouts for time running out or fatigue
• How to deal with busy travel schedules
• How to balance a big and busy life with training that allows you to achieve what you consider success

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

SHOWNOTES:
www.thattriathlonshow.com 

LINKS AND RESOURCES:
-Pre-Order & Get A Signed Copy of "Fast-Track Triathlete"
-The Pillars of Performance with elite coach Matt Dixon | EP#13

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

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Running power meters have the potential to disrupt running just like it happened to cycling once upon a time. Coach Chris Hague and I have an in-depth discussion about how to use running with power meters to improve your running to bring us one step closer to that disruption point.

IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is running power meters, and what are their benefits
-Pacing with power
-Training with power
-Improve your running efficiency with power
-Geeking out on power - metrics, RSS, benchmark numbers and more

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

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

SHOWNOTES:
www.thattriathlonshow.com  

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

If you want to stay consistent in your training (it's the number one way to improve performance, so you should) then working out in the morning is your best bet to make sure you don't miss workouts. But there are other benefits to morning workouts than just consistency.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• Practical tips for getting the most out of your morning workouts (incl. warm-up, fueling, etc.)
• When to train fasted and when not to
• How morning workouts may make you burn more calories (the EPOC effect) and sleep better
• Why even though some research indicates that endurance performance may be peaking in the afternoon or evening, this effect is reversible through adaptations (ie. working out in the morning)
• How the potential performance boost later in the day likely doesn't apply to triathletes anyway due to a) mental fatigue due to cognitively demanding jobs and b) typical race start times

LISTENER QUESTIONS:

If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

NOTES:

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

SHOWNOTES:

www.thattriathlonshow.com

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

How do you train for a swimrun? In this episode you'll get an overview of a Swimrun training plan I'm using (and the actual plan including specifics in the shownotes), and learn the main principles behind good swimrun training.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• The swimrun training plan I use (available for download)
• How to execute the training in the plan with swimrun in mind
• Race-specificity for your goal race
• The technical aspects of swimrun training
• Why I started using stretch chords in my core routine now that I'm training for a swimrun

LISTENER QUESTIONS:

If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

NOTES:

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

SHOWNOTES:

www.thattriathlonshow.com

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Listener questions and answers. I answer some of the triathlon questions you have been sending in over the last couple of months.

IN THIS EPISODE YOU'LL LEARN ABOUT:
-Training and running for heavy or overweight athletes
-Can you still improve at 48 years young?
-Core strength and maintenance routines - what to do when?
-How to break through a performance plateau
-How to optimise recovery by getting the fundamentals right

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

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

SHOWNOTES:
www.thattriathlonshow.com

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Danielle Stefano has been working in high performance sport since 2003, including going to the London Olympics in 2012 as a coach for Australia's triathletes. She first began her career as a Sport Scientist working not only with Triathlon, but also with Swimming, Track & Field, Cycling, Hockey and Soccer. Today she runs the professional triathlon squad Elotik Pro Triathlon.

IN THIS EPISODE YOU'LL LEARN ABOUT:
-What Danielle considers cornerstones of successful triathlon training
-What she has learnt from working in other sports that she applies in her triathlon coaching today
-The coach-athlete relationship and communication

LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

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

SHOWNOTES: www.thattriathlonshow.com 

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Learn how to train for your first triathlon, and how to train when you've got your first sprint behind you and want to move up the distances to an Olympic, or get faster in the sprint. Joining me to discuss these topics is Gale Bernhardt, Olympic coach, who has helped countless beginner triathletes using the concepts we discuss today.

IN THIS EPISODE YOU'LL LEARN ABOUT:
-How to lay out your training as a beginner triathlete
-How much do you need to train to complete your first triathlon
-How should you pace your races and workouts?
-How does your training change when you've done your first sprint and want to get faster or go longer

COACHING:
I am currently (August 2017) taking on new athletes as I transition from my engineering job to working full time on Scientific Triathlon. If you want to learn more (or already know that you want me to coach you), email me at mikael@scientifictriathlon.com.

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

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

SHOWNOTES:
www.thattriathlonshow.com  

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

David Tilbury-Davis, coach of among others Cody Beals and Lionel Sanders, shares fascinating insights about training, including the cognitive load of triathlon, splicing workouts (based on the WHY of your workout), and action steps for how self-coached athletes can get started coaching themselves more effectively. We also dive a bit deeper into bike training specifically.

IN THIS EPISODE YOU'LL LEARN ABOUT:
-How to become a more effective self-coached triathlete
-Splicing workouts to achieve a desired adaptation
-The cognitive load of triathlon and how it impacts planning your training
-The 20-minute rule
-Technique-under-load in swimming
-How a weekend warrior's and Lionel Sander's bike training in principle is not too dissimilar...

COACHING:
I am currently (August 2017) taking on new athletes as I transition from my engineering job to working full time on Scientific Triathlon. If you want to learn more (or already know that you want me to coach you), email me at mikael@scientifictriathlon.com.

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

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

SHOWNOTES:
www.thattriathlonshow.com  

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

You know that recovery is important for triathlon performance. But just how important is it? And how can you improve your recovery status without disrupting your life? Shona Halson, PhD, of the Senior Recovery Physiologist at the Australian Institute of Sports (AIS) discusses that today.

IN THIS EPISODE YOU'LL LEARN ABOUT:
-How important is recovery for triathletes?
-Different recovery methods and their relevance
-Sleep and its impact on performance
-Screens, electronic devices and sleep

COACHING:
I am currently (August 2017) taking on new athletes as I transition from my engineering job to working full time on Scientific Triathlon. If you want to learn more (or already know that you want me to coach you), email me at mikael@scientifictriathlon.com.

LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).

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

SHOWNOTES: www.thattriathlonshow.com

Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.