• How can you prepare for a windy bike course when most of your training is indoors? 
• Is it better to run on the treadmill or outdoors in winter in sub-freezing temperatures?
• How do you dress for cold outdoor running? 
• When should you breathe every two strokes and when should you breathe bilaterally?
• What are best practices for increasing your training volume safely?
• When is it time to change bike tires? 

• That Triathlon Show website 
• Coaching
• Training Plans
• Endurance Innovation 25 - Mikael Eriksson on Frequency vs Duration

• How many tune-up races should you consider doing in a season before a late-summer A-race? 
• How should you approach training for those tune-up races to be in peak fitness when it matters? 
• Possible reasons and solutions for suppressed heart rate in high-intensity interval training: non-functional over-reaching, glycogen depletion, peripheral endurance limitations 

• That Triathlon Show website 
• Coaching
• Training Plans
• How to measure your sweat rate to improve your hydration strategy - Precision Hydration
• Volume, intensity and physiological adaptations with prof. David Bishop | EP#215

• How do "training zones" relate to "energy systems"?
• How should you structure your training over the course of a year when the goal is to improve performance, but you don't target a specific race? 
• Common mistakes done in block training
• When (if ever) is it acceptable to use a lifting belt when lifting weights in the gym?

• That Triathlon Show website 
• Coaching
• Training Plans
• Scientific Triathlon Training Zones Calculator
• Volume, intensity and physiological adaptations with prof. David Bishop | EP#215
• Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175

• What are the benefits and drawbacks of doing workouts back-to-back compared to e.g. doing one workout in the morning and one at lunch?
• Is it better to spread out the same number of total workouts over more days (and fewer rest days) or less days (and more rest days)?
• Considerations for 70.3 race nutrition planning and training 
• When is it ok to do fasted workouts and when should you do them well-fueled with good carbohydrate availability?

• That Triathlon Show website 
• Coaching
• Training Plans
• World Champions keep things simple: training masterclass with Joel Filliol | EP#172
• Lactate and bioenergetics: quantifying and improving endurance performance with Shannon Grady | EP#190
• Generation UCAN: Will It Benefit Your Running Performance? - article by John Davis, Runners Connect

• What is the evidence supporting the Whoop strap, that measures heart rate, heart rate variability (HRV) and tracks sleep? 
• Is continuous HRV-measurement overnight better than a standardised morning measurement? 
• Is there any validation for the accuracy of Whoop's measurements?
• What is the evidence supporting the Halo Sport neurostimulator, that uses transcranial direct current stimulation (tDCS) to supposedly improve athletic performance? 
• Issues with the marketing of both the Whoop and Halo Sport devices

• That Triathlon Show website 
• Coaching
• Training Plans
• Electrolyte beverage consumption alters electrically induced cramping threshold
• New lab-based evidence suggests electrolyte intake can help reduce cramps - Precision Hydration blog
• HRV-article by Marco Altini
• Is Brain Stimulation the Next Big Thing? - Alex Hutchinson
• The Ergogenic Effects of Transcranial Direct Current Stimulation on Exercise Performance
• Effect of transcranial direct current stimulation on exercise performance: A systematic review and meta-analysis.
• The effects of transcranial direct current stimulation on objective and subjective indexes of exercise performance: A systematic review and meta-analysis.

• What type of training, progression, load, and periodisation should you do during the winter months (base training)?
• How can you minimise and manage Delayed Onset Muscle Soreness (DOMS) from strength training and lifting weights?
• What types of goals should you set for your races when completing the distance isn't a challenge but you're also not competing for wins or podiums? 

• That Triathlon Show website 
• Coaching
• Training Plans
• Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
• Triathlon Strength Training in 2018 - The Definitive Guide
• All Strength Training related episodes on That Triathlon Show
• Process vs. outcome goals with Fran Bungay | EP#171

Andrew Simmons is founder and Head Coach of Lifelong Endurance in Denver, Colorado. He joins us to discuss all things altitude, from going up to altitude for a training camp to gain physiological advantages, to dealing with having to race at altitude despite normally residing at sea level. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The physiology of training and racing at altitude

-The theory and application of altitude training camps

-Going to altitude to race

-Considerations for athletes living at altitude year-round

-Altitude tents and masks

SHOWNOTES:

https://scientifictriathlon.com/tts210/

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! 

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. Get 20% off your entire order with the discount code TTS. 

LINKS AND RESOURCES:

• Andrew's coaching page on Lifelong Endurance
• Q&A #49 - Altitude and bike power; Aerobic decoupling 

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 Sprint Interval Training (SIT) and why might you want to include it in your training?
• Is the off-season a good time to incorporate SIT?
• My race performances and fitness improve, but my 20-minute power remains the same - why is this? 
• The importance of knowing the composition of power and understanding changes in aerobic and anaerobic contribution

• That Triathlon Show website 
• Coaching
• Training Plans
• Sprint Interval Training with Jerome Koral | EP#151
• Interval Training - Science and Application part 3 with prof. Paul Laursen | EP#163
• Scientific Triathlon Training Zones calculator
• FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
• INSCYD testing

• How can you maintain some level of training when certain work weeks are incredibly packed and there's almost no time for training
• Using commuting as training and setting the right expectations
• Having sleep as a non-negotiable
• What kind of fitness decrease (e.g. in FTP) is normal and acceptable after a yearly season break?
• How quickly can and should you expect to get back to where it was before the break?

• That Triathlon Show website 
• Coaching
• Training Plans
• Q&A #60 - Training considerations for time-rich athletes; Heat acclimatisation and maintenance
• Base training: off-season do's and dont's with James Teagle and Lachlan Kerin | EP#201

• How should "time-rich" athletes with lots of time available to train take advantage of that time? 
• How can you (and why should you) maintain your level of heat acclimatisation when going away to a cooler climate for holidays?

• That Triathlon Show website 
• Coaching
• Training Plans
• Q&A #58 - Getting a coach, what to expect from a coach, and what your coach will expect from you
• All That Triathlon Show strength training episodes
• Heat adaptation and triathlon performance with Stephen Cheung | EP#138

• How to do base training when getting in long rides is difficult
• Should you train at or around the aerobic threshold, or always stay below it when doing low-intensity training?
• What is a good lactate meter to purchase? 
• How long should ramp test stages last? 

• That Triathlon Show website 
• Coaching
• Training Plans
• Base training: off-season do's and dont's with James Teagle and Lachlan Kerin | EP#201
• Evaluation of three portable blood lactate analysers: Lactate Pro, Lactate Scout and Lactate Plus

• What should athletes expect from a coach? 
• What are the main factors to consider when selecting a coach, and on the flipside, which common questions and considerations are irrelevant and useless? 
• What are the foundations of a good coach-athlete relationship and what should each party bring to the table?

• That Triathlon Show website 
• Coaching
• Training Plans

• How should you fuel different types of workouts (long, short, intense, easy) before and within the workout?
• Should you adjust your diet based on your body type? (Endomorph, mesomorph, ectomorph)

• That Triathlon Show website 
• Coaching
• Training Plans
• Nutrition before, during and after workouts | EP#100
• All past nutrition-related episodes of That Triathlon Show

• Is it beneficial to run a marathon in preparation for an Ironman?
• Which FTP-test is better: a 20-minute test or a ramp test such as the one by TrainerRoad?

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

• What run training structure works to improve run performance over 5k and the sprint distance triathlon?
• What kind of run training should be done during base training?
• How should I train to run better off the bike and reduce the difference between triathlon run paces and open run paces?

• That Triathlon Show website 
• Coaching
• Training Plans
• Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
• Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195
• The Triathlete's Strength Training Formula | EP#81

• Aerobic and anaerobic capacity and power - what is it and example workouts
• Olbrecht's unconventional intervals for boosting aerobic capacity versus traditional VO2max-intervals
• Building the engine versus race-specific training

• That Triathlon Show website 
• Coaching
• Training Plans
• Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
• FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
• Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
• How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154