• 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

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:

• 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.

• 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:

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. 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