• 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

• 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

• What factors should you consider when deciding on the frequency and duration of your long run? 
• Specific long run recommendations when training for Xterra as well as sprint, Olympic, half and full distance triathlon

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?  
• Q&A #59 - Base training and long rides; Aerobic threshold training; Lactate meters and ramp tests

Izzy Moore, PhD, is a researcher specialising in running biomechanics, economy, and injuries. In this interview, we discuss her research in these areas and the implications of her findings for triathletes and runners. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Running biomechanics, self-optimisation, and gait analysis

-Wearables and running biomechanics metrics

-Running economy: what factors impact it, and how can you improve it? 

-Injury risk and prevention

-Footwear, and the impact on biomechanics, economy, and injury risk

-Training load quantification

SHOWNOTES:

https://scientifictriathlon.com/tts241/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

SPONSORS:

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LINKS AND RESOURCES:

• Dr. Moore's profile and list of publications on the Cardiff Metropolitan University website
• Human Movement Research Group website
• What Type of Run Training Improves VO2max, the Aerobic Threshold, and Running economy? | EP#91
• Running form, biomechanics, shoes, and myths part 1 with Dr. Thomas Hughes | EP#110
• Running form, biomechanics, shoes, and myths part 2 with Dr. Thomas Hughes | EP#111
• Running form and the search for common ground among top coaches, researchers, physicians, and physical therapists with Jonathan Beverly | EP#116
• Running science: economy, strength training, lactate threshold, and performance predictors with Jordan Santos | EP#117
• The New Science of Running Form | EP#136
• Nike Vaporfly 4% – can these shoes really make you run faster? with Wouter Hoogkamer | EP#179
• Running form and training talk with Bobby McGee (USA Triathlon) | EP#225

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 structure your training week or microcycle to accommodate muscle damage and recovery from hard workouts? 
• How should you space out hard swim, bike, run, and gym workouts through the training week? 
• What are the mechanisms and principles behind muscle damage and recovery?
• What are the effects of muscle damage on performance and physiological systems and functions? 

• Scientific Triathlon website
• Coaching
• Training Plans
• Muscle function after exercise-induced muscle damage: Considerations for athletic performance in children and adults
• Exercise-Induced Muscle Damage and the Potential Protective Role of Estrogen
• Exercise-Induced Muscle Damage and Running Economy in Humans
• Acute responses and muscle damage in different high-intensity interval running protocols.
• The effects of exercise-induced muscle damage on maximal intensity intermittent exercise performance
• The effect of exercise-induced muscle damage on perceived exertion and cycling endurance performance
• Effect of exercise-induced muscle damage on endurance running performance in humans
• Effect of exercise-induced muscle damage on ventilatory and perceived exertion responses to moderate and severe intensity cycle exercise
• The Effects of Exercise-Induced Muscle Damage on Cycling Time-Trial Performance

• 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

• 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

• 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

• 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

• Should you follow a similar training intensity distribution in all three disciplines, or can you for example do more hard training on the bike and less on the run? 
• The importance of lower intensity training (it's not just "filler") 
• Alternatives to using fixed percentages for figuring out how much moderate and high intensity training you can do
   

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A #87 - Swim training zones and heart rate monitoring
• How Trainable Is VO2Max Really? A Case Study - article by Alan Couzens
• Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
• Polarised training with Stephen Seiler, PhD | EP#177
• Polarised training Q&A and Mikael’s thoughts and perspective | EP#178
• Polarised training Q&A and Mikael’s perspectives part 2 | EP#185

• Why it does and doesn't make sense to track your time in different swim training zones
• How to track your time in zone using pace, heart rate, and the session-goal approach
• Is heart rate a variable worth monitoring in swimming?

• That Triathlon Show website 
• Q&A Episode Archives 
• Coaching
• If you are an elite or subelite athlete, take part in this survey study on how COVID-19 is affecting athlete training, attitudes, and belief

• When does and does it not make sense to use static stretching, dynamic stretching, foam rolling and manual/physical therapy?
• How should you pace VO2max-intervals when running?

• That Triathlon Show website 
• Q&A Episode Archives 
• Coaching
• Training Plans
• McMillanRunning.com
• Running Rewired by Jay Dicharry

• If you have access to a small backyard pool and a tether, how much is a reasonable amount to train in it? 
• What is the reason for smelling ammonia after long workouts and what to do about it. 
• Can you increase maximum heart rate with training?
• Possible reasons for seeing a very low maximum heart rate.

• That Triathlon Show website 
• Q&A Episode Archives 
• Coaching
• Training Plans
• Scientific Triathlon Training Zones calculator

• How should you structure your swim training if you have open water access but no pool access?
• Different hear rate training zone systems can lead to quite different training levels and intensities - so how do you know which system to choose? 

• That Triathlon Show website 
• Coaching
• Training Plans
• Scientific Triathlon Training Zones calculator

• What are the mechanisms behind improved endurance performance resulting from heavy-resistance strength training?
• Pros and cons of functional vs. heavy-resistance strength exercises 

• That Triathlon Show website 
• Coaching
• Training Plans
• Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists
• Effects of strength training on endurance capacity in top-level endurance athletes

• What is the minimum duration a workout (particularly a bike) should be to be worthwhile?
• Is deliberate planning of two hard workouts on the same day (e.g. "double-threshold") an effective strategy to get a stronger training response? 

• That Triathlon Show website 
• Coaching
• Training Plans
• PGC-1β is downregulated by training in human skeletal muscle: no effect of training twice every second day vs. once daily on expression of the PGC-1 family
• Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens
• Twice-a-day training improves mitochondrial efficiency, but not mitochondrial biogenesis, compared with once-daily training
• Exercise twice-a-day potentiates markers of mitochondrial biogenesis in men
• Post‐exercise carbohydrate and energy availability induce independent effects on skeletal muscle cell signalling and bone turnover: implications for training adaptation

• For slower Ironman athletes, target race pace and Z2 are pretty much the same. 
• Is there any benefit in training (in particular running) at race pace if it realistically is just a slow shuffle? 
• What are the pros and cons of a classic FTP-test vs. riding at a fixed (race-specific) heart rate (or power) and measuring how power (or heart rate) progresses for that fixed value?

• That Triathlon Show website 
• Coaching
• Training Plans

• What special considerations should muscular triathletes (e.g. powerlifters and bodybuilders) take regarding...
• ...general training
• ...lactate production and lactate threshold (or Maximum Lactate Steady State)
• ...race nutrition and hydration
• ...swimming, body position and buoyancy
• ...cycling, power-to-weight, and power-to-aerodynamics

• That Triathlon Show website 
• Coaching
• Training Plans
• Muscle capillary supply and fiber type characteristics in weight and power lifters

• In what types of bike and run workouts should you try to minimise hills?
• Is sustainable bike power higher on hills, and if so, does it change your power targets when riding uphill? 
• When you already do loads of unstructured hill workouts, is there any reason to still do structured hill work? 

• That Triathlon Show website 
• Coaching
• Training Plans
• Q&A #72 - Hill repeats and long runs; Protein for endurance athletes

• How should you adjust training for race cancellations, postponements, and uncertainty around when the next race will be?
• What can you do to replace or compensate for swim training when pools close?
• How to approach the situation mentally and adopt the right mindset

• That Triathlon Show website 
• Coaching
• Training Plans
• Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201

• Pros and cons of swim field tests: CSS-test (400 and 200 m Time Trials) and 1000 m Time Trial
• Pros and cons of bike field tests: 20-minute TT, 20 km TT, Ramp test, Critical Power tests
• Pros and cons of run field tests: 20-minute TT, Cooper Test (12-minute TT), Critical Power tests 

• That Triathlon Show website 
• Coaching
• Training Plans
• Critical Power Calculator - Cycling
• Critical Power Calculator - Running (choose option" Calculate FTP/CP and AWC from 2 or more maximal effort Activities")

• If there are no tune-up races available before your A-race, what can you do to replace the race preparation normally gained from these tune-up races?
• Are intervals or continuous hard exercise more likely to get you close to VO2max, and why? 
• How can you manipulate intervals to get your heart rate closer to maximum heart rate? 
• Why heart rate is not a perfect proxy for VO2

• That Triathlon Show website 
• Coaching
• Training Plans
• The sustainability of VO2max: Effect of decreasing the workload 
• 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

• Why and how to do mobility work before running (with link to video of 5-minute routine)
• How to combine training for 70.3 and for a marathon - with the marathon 2 weeks after the 70.3
• The argument for solid (including gels) carbohydrates in racing vs. liquid (EP#218 follow-up)

• That Triathlon Show website 
• Coaching
• Training Plans
• Pre-run mobility video
• Race hydration, calories and sodium - a 2020 update with Andy Blow | EP#218

• What are the different kinds of hill workouts to incorporate in running? 
• At what point in a workout should hill repeats be done? 
• Can hill repeats be combined with a long run?
• What's the reasoning behind the recommendation of aiming for higher than research-backed amounts of daily protein intake? 

• That Triathlon Show website 
• Coaching
• Training Plans
• Improve your running speed, endurance, and performance with Pete Magill | EP#203
• Injury prevention and rehabilitation with James Debenham, PhD | EP#209
• Nutrition Strategies for Triathlon - Louise Burke
• ACSM Position Statement: Nutrition and Athletic Performance
• Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine and Science in Sports and Exercise. 2010; 42(2): 326–337.
• Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences. 2011; 29(Suppl 1): S29–38.
• Witard OC, Garthe I, Phillips SM. Dietary Protein for Training Adaptation and Body Composition Manipulation in Track and Field Athletes. Int J Sport Nutr Exerc Metab. 2019 Feb 25:1-10. Epub ahead of print
• Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016;41(5):565-72.

• Should you ever do two intense workouts on the same day?
• Metabolic stress, muscular and tissue stress, central nervous system stress, and cognitive load of double workout days
• How to combine endurance training and resistance training (concurrent training)  and minimise interference

• That Triathlon Show website 
• Coaching
• Training Plans
• World Champions keep things simple: training masterclass with Joel Filliol | EP#172
• Injury prevention and rehabilitation with James Debenham, PhD | EP#209
• Volume, intensity and physiological adaptations with prof. David Bishop | EP#215
• Triathlon Strength Training in 2018 - The Definitive Guide