Vasco Vilaça is a short-course triathlete from Portugal. He is the current leader of the World Triathlon Championship Series, third-place finisher of the Super League Triathlon Championship Series 2022, and second-place finisher in the World Triathlon Championships (standalone sprint distance race) of 2020. In this interview we learn more about Vasco's training, his background, and goals for the future.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Vasco's training structure overall, and details about his swim, bike and run training
-A detailed breakdown of a full week of training
-How Vasco has improved his swimming
-Spending important developmental years in Sweden
-Training with the Joel Filliol squad
-Goals for the rest of the season, for Paris 2024 and beyond
SHOWNOTES:
https://scientifictriathlon.com/tts401/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
LINKS AND RESOURCES:
Vasco's Instagram, website, and race results (World Triathlon website)
Developing the future stars of triathlon with coach Joachim Willén | EP#266
World Champions keep things simple: training masterclass with Joel Filliol | EP#172
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.
Mikael answers listener questions on the topics of gear and technology.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Carbon fibre plated shoes and barefoot running shoes
-Crank vs. pedal based power meter
-Lactate testing
-VO2master and Moxy (muscle oxygen saturation, SmO2)
-Are triathletes too tech-reliant?
-Wetsuits: fit and sizing, difference in prize points, are entry-level suits any good, and the process of finding the right wetsuit for you
SHOWNOTES:
https://scientifictriathlon.com/tts400/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
Exercise intensity domains and phase transitions: the power-duration relationship - Article by Dr. Mark Burnley
Does Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the “Next Step” in the Evolution of Distance Running Training? - Casado et al. 2023
Muscle oxygen saturation and iliac artery flow limitation with Jem Arnold | EP#358
Physiology, testing and respiratory training with Andrew Sellars | EP#361
Q&A on season planning, goal setting, and personal limiters | EP#372
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.
Mikael answers listener questions on the topics of racing and testing.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Bike position and breathing issues on the run leg of a triathlon
-The biggest gains one can make during race week
-When is it better to race by feel (without data) and vice versa
-Recommended tests for different types of road cycling events
-Testing protocol for comparing running shoes without a lab
-Is Fatmax testing useful?
-Doing road races (running) to get more "test" data
-Swim testing for 70.3 and Ironman
-How and why to test your Maximum Aerobic Power (MAP)
SHOWNOTES:
https://scientifictriathlon.com/tts399/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
Effect of Respiratory Muscle Training on Exercise Performance in Healthy Individuals A Systematic Review and Meta-Analysis - Illi et al. 2012
Limited Benefit of Fatmax-Test to Derive Training Prescriptions - Schwindling et al. 2013
Incremental exercise test design and analysis: implications for performance diagnostics in endurance athletes - Bentley et al. 2007
Peak power output predicts maximal oxygen uptake and performance time - Hawley & Noakes 1992
Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354
What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
Q&A on season planning, goal setting, and personal limiters | EP#372
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.
Gareth Sandford, PhD, is a physiologist at the Canadian Sports Institute Pacific. He has worked across 15 individual and team sports within three Olympic systems (UK, New Zealand and Canada) and three professional sports leagues (English football, cricket and rugby), supporting over 400 athletes that achieved 18 Olympic, Paralympic and World Championship medals and one world record. In this interview we discuss athlete profiling using the Anaerobic Speed Reserve, and how to optimise the training process for different types of athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Athlete profiling and testing
-Endurance, Hybrid, and Speed profiles and their unique characteristics
-What is the Anaerobic Speed (Power) Reserve, and its underlying determinants?
-How to improve sprinting speed or peak power
-When and how to train for strengths and weaknesses
-Why doing a lot of high intensity training can hinder rather than help the athlete
-Critical Speed (Power) training
SHOWNOTES:
https://scientifictriathlon.com/tts398/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
Gareth's website (available from late July 2023) and Twitter and Research Gate profiles
Anaerobic Speed/Power Reserve and Sport Performance: Scientific Basis, Current Applications and Future Directions - Sandford et al. 2021
“Question Your Categories”: the Misunderstood Complexity of Middle-Distance Running Profiles With Implications for Research Methods and Application - Sandford & Stellingwerff 2019
Application of the Anaerobic Speed Reserve to Elite 800m running - Sandford 2018 (PhD thesis)
The anaerobic power reserve and its applicability in professional road cycling - Sanders & Heijboer 2018
Road to Tokyo 2020 Olympic Games: Training Characteristics of a World Class Male Triathlete - Cejuela and Sellés-Pérez 2022
Predicting High-Power Performance in Professional Cyclists - Sanders et al. 2016
Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319
Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295
Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265
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
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.
Bernardo Gonçalves is an expert in aerodynamics and aerodynamic testing and optimisation, the founder of AeroEdge, and a pro continental cyclist. He is the person who has earned the trust to work directly with Scientific Triathlon pro triathletes on their aerodynamics. In this episode we discuss all things aerodynamics, and how triathletes of many different levels can improve their bike splits through aerodynamic optimisation.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Quantifying and exemplifying the importance of aerodynamics
-Why body position is by far the most important thing to optimise
-Position changes that are often beneficial
-Why more expensive bikes might not be any better than cheaper ones
-A case for shorter cranks
-Why track and road testing are the best ways of assessing aerodynamics for long distance triathletes (better than the wind tunnel)
-Common mistakes in aerodynamic testing
-Why W/CdA is much more important than W/kg
-How to interpret marketing claims made by the cycling industry
-Myths and misconceptions about aerodynamics and aero testing
SHOWNOTES:
https://scientifictriathlon.com/tts397/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
Bernardo's Instagram profile
The latest on aero sensors and aero testing with Michael Liberzon | EP#339
Chain lubrication (save watts and money) with Adam Kerin | EP#323
Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
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.