• 1 hour outside your comfort zone = 100 hours in your comfort zone
• Get out of your comfort zone by changing the way you train
• Get out of your comfort zone by changing where and in what conditions you train
• Get out of your comfort zone by changing who you train with

• That Triathlon Show website 
• Beginner Training Plans
• Coaching
• 80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121

Jordan Santos, associate professor, discusses a number of topics within running science and their practical implications for triathletes.

IN THIS EPISODE YOU'LL LEARN ABOUT:

       * Lactate testing best practices, validity of field testing to estimate lactate threshold, and using heart          rate variability to estimate lactate threshold in the near future?
       * Running Economy: how important is it and how can it be improved?
       * Strength training for running and its impact on performance
       * The best predictors of running performance


SHOWNOTES:
https://scientifictriathlon.com/tts117/

THAT TRIATHLON SHOW HOMEPAGE:
www.thattriathlonshow.com

SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!

Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike.

LINKS AND RESOURCES:

       The Triathlete's Strength Training Formula | EP#81
       Brain training and psychobiology of endurance performance with professor Samuele   Marcora | EP#17
       Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101
       Psychology and the Central Governor Model with professor Tim Noakes | EP#43
       Low-carb high-fat (LCHF) for endurance sports with professor Tim Noakes
       To lab test or not to lab test with Alan Couzens | EP#79
       What Type of Run Training Improves VO2max, the Aerobic Threshold, and Running economy? | EP#91

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 Twitter - my handle is @SciTriat.

• A clean bike is a fast bike: how to wash your bike and when
• Basic bike repairs you need to know
• What tools do you need in your bike maintenance toolbox
• What's the best way and the best resources to learn more about cleaning, caring for, repairing, and maintaining your bike? 

• Ventum's website 
• Park Tool Blog
• Park Tool Youtube Channel
• Pedro's Bike Maintenance Guides
• coaching Individual coaching by Mikael - how it works
• "Are athletes winning the war on cramp?" - Precision Hydration infographic

• Swim gear and equipment you don't need when you're a beginner
• Bike gear and equipment you don't need when you're a beginner
• Run gear and equipment you don't need when you're a beginner
• Triathlon gear and equipment you don't need when you're a beginner

• That Triathlon Show website 
• Beginner Training Plans
• 5 ways to spend less money on triathlon | EP#67

• The best injury prevention methods
• Ho to find the right practitioner for you if you do get injured
• Training through injury or complete rest?
• Core training for injury prevention and triathlon performance
• Stretching, foam rolling, massage, acupuncture, taping, orthotics, and other tools in the injury prevention and recovery toolbox

• Endurance Rehab's website
• Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45
• coaching Individual coaching by Mikael - how it works
• "Should your hydration strategy change as you get older?" - Article by Andy on Precision Hydration

• How to change your run training if you are overweight
• The most important parts of a successful weight loss phase
• What you should NOT do when trying to lose weight

• That Triathlon Show website 
• Beginner Training Plans
• Coaching by Mikael - 1 slot opening up in April

• The importance of big picture/macro planning of triathlon training
• Different training periodisation methodologies
• Whether certain kinds of periodisation are more suited for certain types of athletes or events
• When do you need to change your plan? 
• Does periodisation really work or are we just assuming that it works?

•  Training with power meters for triathletes with Hunter Allen | EP#103
•  Level up your triathlon using Training Peaks | EP#39
• WKO4: How triathletes should use its powerful capabilities with Tim Cusick | EP#72
• Block Periodisation in Triathlon | EP#68
• Running, Peaking, and Suffering with Olympic gold-medal coach Malcolm Brown | EP#96
• The Enemy of a Good Plan is the Dream of a Perfect Plan with Dean Golich | EP#104
• Periodization Theory: Confronting an Inconvenient Truth

• Running cadence - why you should run at 180 steps per minute or faster
• Running shoes - how do different kinds of shoes (maximalist, minimalist and everything in-between) affect our running mechanics, and what kinds of shoes should you choose. 
• Barefoot running
• Tom's take on the Pose method, Chi running, and various running devices

• Tri-mechanics website
• Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45

• The importance of having a big picture view of your training
• Train to hit the intended purpose of this workout AND all workouts coming up
• Why you should even split or negative split your workouts

• That Triathlon Show website 
• Beginner Training Plans

• Not learning to run, but teaching your body to learn to run
• Common myths about running form and technique
• Sitting and how it affects running
• What you can gain from doing a running analysis

• Tri-mechanics website
• Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45

• The three-legged stool: scientific evidence, coach's experience, athlete's desire and experience. 
• Don't proclaim yourself "evidence-based" and disregard experience (yours or others') for the sake of it
• Interpreting research studies, understanding different study designs and terminology, like statistical significance and effect size
• Statistically significant does not equal the absolute truth - research results is the observation of what happened, not the prediction of what will happen in the future.
• The importance of context (demographic, environmental, athletic ability, etc.)
• The importance of humility - don't be so quick to criticize. A great training plan is based on improving the individual athlete's performance, not on pegging them into the hole of the average research subject response. 
• If you're not measuring you're not managing. 

•  The Enemy of a Good Plan is the Dream of a Perfect Plan with Dean Golich | EP#104
•   "Should your hydration strategy change as you get older?" - Article by Andy on Precision Hydration

• The reasons you slow down with age.
• High-intensity interval training to counteract this performance reduction
• Strength training, nutrition, hydration, and recovery  

• That Triathlon Show website 
• Beginner Training Plans
• Masters Athletes: How to minimize the performance decline for aging triathletes | EP#20
• Joe Friel's advice for improving training structure and periodize your way to success | EP#1
• Mastering Triathlon as a Masters Athlete with Karen Smyers | EP#102
• The Triathlete's Strength Training Formula | EP#81
• Triathlon Strength Training - Free Core Routines 
• Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94
• Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95
• Nutrition before, during and after workouts | EP#100

• Dr. JoAnn's own examples of applying sports psychology in races like the Ironman World Championships (in which she has finished second).
• Examples of how age-groupers and elite athletes she coaches have learnt to use andbenefit from sports psychology
• How and when to use visualization
• The 3 P:s - Positive image, Power words, and Present focus

• Dr. JoAnn's website
• Dr. JoAnn's Certification program
• Mental skills and the psychology of suffering with Carrie Cheadle | EP#97

• The 4 most common and most costly mistakes triathletes make in their swim training
• Things that pool swimmers do (and coaches prescribe) that have little relevance for triathlon swimming 
• Swimming at different effort levels and the importance of putting yourself in the hurt box     
• The Tower 26 training program

• Gerry's website
• The Tower 26 subscription program
• 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
• "How much dehydration can you tolerate during an Ironman?" Article by Andy from Precision Hydration