• 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

Scott DeFilippis and Carrie Lester are both professional triathletes and coaches. They are also partners, and Scott coaches Carrie. In this interview we discuss a number of training-related topics, the overarching training philosophy of the couple, and the experiences and influences that led to this philosophy. We also discuss how age-groupers should apply these concepts. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Scott's and Carrie's athletic and coaching careers and backgrounds

-Being coached and mentored by Brett Sutton of TriSutto

-The influence of Gerry Rodrigues on their swim training

-Scott's and Carries coach-athlete relationship and process

-A normal training week and changes to the norm during Covid-19

-Differences between males and females in training and training tolerance

-Advice for age-groupers 

SHOWNOTES:

https://scientifictriathlon.com/tts240/

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 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:

• KIS Coaching
• 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
• Get your triathlon swim training right and avoid costly pitfalls with Gerry Rodrigues | EP#107
• The Trisutto Way of Triathlon Training with Carson Christen | EP#140

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 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

Nick Tiller, PhD, is a postdoc in exercise physiology and respiratory medicine, at Harbor-UCLA Medical Center. In addition to his academic pursuits, he writes about science, health, exercise, critical-thinking, philosophy, and ultra-marathoning, and is an ultra-marathoner and endurance athlete himself. He is the author of "The Skeptic's Guide to Sports Science: Confronting Myths of the Health and Fitness Industry".

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The sports, health, and fitness industry, money and marketing, and the prevalence of unsubstantiated claims

-Examples of hyped-up or straight out snake-oil products in the industry

-How to be a critical thinker and protect yourself from falling prey to false marketing claims

-Understanding critical thinking: Cognitive biases and logical fallacies

-Understanding science: the concepts of scientific consensus, statistical significance, and meaningful effect/effect size

SHOWNOTES:

https://scientifictriathlon.com/tts239/

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 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:

• The Skeptic's Guide to Sports Science
• Nick's website
• Balancing the art and the science of endurance training with Susan Sotir, PhD | EP#167
• Science to Practice | EP#109

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 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

Sebastian Weber is a sports scientist, coach of world class cyclists and endurance athletes, and consultant of multiple world class cycling teams and other endurance sports organisations and federations. He is also the co-founder of the physiological performance software INSCYD. In this two-part interview we discuss recent updates to the INSCYD platform and go deep into physiology and training concepts relevant for optimising endurance performance. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Block periodisation vs. mixing different types of training

-Time-course of adaptations for VO2max and VLaMax

-The challenges of increasing VLaMax 

-Potential issues of high-intensity training when your VLaMax is low

-Differences between VLaMax and VLaMax training between cycling, running, and swimming

-Training zones

-Training stress/load and recovery, and using carbohydrate combustion rates to figure out how much intensity is feasible to do

-Differences between testing in the aero position compared to sitting up

-How world tour cycling teams are using INSCYD  

SHOWNOTES:

https://scientifictriathlon.com/tts238/

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 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:

• Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237 (available a week after the release of this episode)
• FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
• Cycling movement quality and using the Leomo Type-R to assess it with Sebastian Weber | EP#180
• INSCYD's website
• INSCYD webinar: Why you should – or shouldn't base training intensities on anaerobic threshold / FTP
• INSCYD testing service on scientifictriathlon.com

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.

• 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

Sebastian Weber is a sports scientist, coach of world class cyclists and endurance athletes, and consultant of multiple world class cycling teams and other endurance sports organisations and federations. He is also the co-founder of the physiological performance software INSCYD. In this two-part interview we discuss recent updates to the INSCYD platform and go deep into physiology and training concepts relevant for optimising endurance performance. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-INSCYD's Power Performance Decoder (PPD) - a tool that can take any combination of data (lactate, VO2, or power only) and calculate VO2max, VLaMax and anaerobic threshold with a high degree of accuracy

-The accuracy of the PPD, and how it compares to traditional lactate or ventilatory testing

-The mechanism of calculating VO2max and VLaMax using power data only

-The original VLaMax testing protocol, and why it's near impossible to "DIY" it

-Best practices for executing the testing protocol

-FatMax: confusions around the metric and what it depends on

-Benchmark values (and realistic expectations) for VO2max and VLaMax for males and females

-How physiological testing on the bike relates (or doesn't) to running and swimming

SHOWNOTES:

https://scientifictriathlon.com/tts237/

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 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:

• Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238 (available from the 15th of June 2020)
• FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
• Cycling movement quality and using the Leomo Type-R to assess it with Sebastian Weber | EP#180
• INSCYD's website
• INSCYD webinars and whitepapers
• INSCYD testing service on scientifictriathlon.com

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 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

Professor Louise Burke is Head of Sports Nutrition at the Australian Institute of Sport (AIS). Through her career she has worked both practically with applied nutrition science as well as deep in academia, so she has a great perspective on both ends of the spectrum. In recent years, much of her research has been focused on investigating the effects of low-carbohydrate, high-carbohydrate, and periodised carbohydrate dietary interventions on endurance performance. This research is the topic of today's discussion. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The "Supernova" studies - comparing the effects of low-carbohydrate, high-carbohydrate and periodised carbohydrate intake on endurance performance

-How quickly does it take to get fat-adapted? 

-The impact of fat adaptation on fat oxidation and performance

-Why a constant high-carbohydrate diet outperformed the more sophisticated periodised carbohydrate diet

SHOWNOTES:

https://scientifictriathlon.com/tts236/

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 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:

• Low Carbohydrate, High Fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers
• Organisation of Dietary Control for Nutrition-Training Intervention Involving Periodized Carbohydrate (CHO) Availability and Ketogenic Low CHO High Fat (LCHF) Diet
• Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers
• A Short-Term Ketogenic Diet Impairs Markers of Bone Health in Response to Exercise
• Louise's profile on ResearchGate
• Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
• Nutrition episode archives 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.

• 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

Josh Poertner has spent most of his life in the cycling industry. First racing professionally in Europe, then working with Zipp as technical director before becoming the CEO of Silca. He also consults with professional cycling teams. Josh knows all the ins and outs of tire pressure optimisation, a topic we discuss in-depth in this interview. We also discuss a variety of other equipment upgrades that can make you faster on the bike, and importantly, the hierarchy of getting the most watts for your buck when it comes to such purchases. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Optimising tire pressure (and the potential cost of getting it wrong)

-Equipment choices and watts-for-buck: bike frame, wheels, and nutrition and hydration setup

-Equipment choices and watts-for-buck: helmet, clothing, socks, shoes and shoe covers

-Equipment choices and watts-for-buck: drivetrain friction, ceramic bearings, oversized pulleys, 1x drivetrain

SHOWNOTES:

https://scientifictriathlon.com/tts235/

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 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:

• SILCA website
• SILCA Tire Pressure Calculator
• Cycling episode archives 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.

• 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

Dr. Ajmol Ali is Associate Professor at Massey University and one of the author's of the most up-to-date meta-analysis on the use of caffeine as an ergogenic aid in endurance sports. In this episode Dr. Ali discusses this meta-analysis (including 44 studies and more than a thousand total participants), the findings, practical applications, and limitations and direction for future research on caffeine in endurance sports. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The background on caffeine in endurance sports, including the time on WADA's prohibited substances list

-The differences between the meta-analysis conducted by Dr. Ali and previous reviews and meta-analyses, including the specific inclusion criteria and reasons behind them

-The findings: 2-3% improvement in endurance performance longer than 5 minutes when ingesting 3-6 mg/kg bodyweight prior to the event

-Responders and non-responders: how factors such as caffeine metabolism and sensitivity (determined by specific genes) may impact the effect each individual gets from caffeine

-Washout period: do you need to taper off your coffee consumption before an event to get the benefits of caffeine supplementation on race day?

SHOWNOTES:

https://scientifictriathlon.com/tts234/

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 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:

• The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta–Analysis
• Caffeine Use In Sports: Considerations For The Athlete
• Dr. Ali's website
• Dr. Ali's profile on ResearchGate
• Evidence-based supplements for triathletes and endurance athletes | EP#193

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.

• 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

Dr. Margo Mountjoy, Associate Clinical Professor at McMaster University is a sports medicine clinician and an academic. She is the lead author of the 2018 IOC concensus statement on Relative Energy Deficiency in Sports (RED-S, previously known as the "Female Athlete Triad"). In this episode we discuss RED-S, it's symptoms and root cause, screening and diagnosis, treatment and recovery and more. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Health and performance consequences of RED-S

-The root cause of RED-S: energy deficincy

-Prevalence, risk groups and risk factors, and early warning signs of RED-S

-RED-S in female and male athletes - beyond the female athlete triad

-How to avoid RED-S

-Energy deficiency and calorie deficit: what is an acceptable range during periods of weight loss?

-Screening and diagnosis, treatment, and recovery time course of RED-S

SHOWNOTES:

https://scientifictriathlon.com/tts233/

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 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:

• IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update
• Dr. Mountjoy's ResearchGate profile
• Dr. Mountjoy's profile on the McMaster University website
• "Health" episode archives 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.

• 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

Phil Burt is a world renowned bike fitter and physiotherapist who has spent 12 years with British Cycling and 5 years with Team Sky. In this episode we go deep into the topic of bike fitting, covering topics ranging from physiotherapy and injury prevention through power production and aerodynamics.  

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Physiotherapy, injury prevention, and bike fitting

-The balance between aerodynamics, power production, and comfort

-How to adapt to a new position on the bike

-How to optimise aerodynamics through bike fitting

-Saddles and saddle health

SHOWNOTES:

https://scientifictriathlon.com/tts232/

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 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:

• Phil's website
• Cycling episode archives 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.

• 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

Coach Frank Jakobsen came into triathlon coaching via an elite swimming background and later on alpinism. He quickly gained credibility through being the mentor of Ironman World Champion Craig "Crowie" Alexander, and has since coached a large number of professional long distance triathletes. In this episode, Frank discusses his views on triathlon performance, training, and mindset. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Frank's ten-point checklist for triathlon success

-Goal-setting and motivation

-Training philosophy, and the difference between making more vs. making bigger mitochondria. 

-Differences and similarities between age-groupers' and professionals' approach to the sport

-Transitioning from age-group to professional racing

SHOWNOTES:

https://scientifictriathlon.com/tts231/

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 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:

• Frank's Sansego (coaching business) bio
• Next Level Camp website
• "Training" episode archive 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 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

Juli Benson is a 1996 US Olympian in the 1500 m turned elite running coach, with among other accomplishments coaching Jenny Simpson to her 1500m World Championship victory. In this episode she describes her coaching philosophy, and also discusses the lack of female endurance coaches, in particular at the highest level. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Juli's coaching philosophy and influences

-Periodisation

-The balance of volume and intensity

-Strength and conditioning

-Nutrition, and navigating disordered eating

-The lack of female endurance coaches, in particular at the elite level, and what to do about it

SHOWNOTES:

https://scientifictriathlon.com/tts230/

THAT TRIATHLON SHOW HOMEPAGE:

www.thattriathlonshow.com

SPONSORS:

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LINKS AND RESOURCES:

• Juli's website
• Running episode archive 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 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