• What are the different types of fatigue that endurance athletes might run into and their respective time-courses for recovery? 
• Methods to measure or assess fatigue
• Sprinting as a simple but effective fatigue assessment method

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253
• Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17
• Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
• Recovery of central and peripheral neuromuscular fatigue after exercise - Carroll 2017
• Models to Explain Fatigue during Prolonged Endurance Cycling - Abbiss 2005

Scientific Triathlon coach Lachlan Kerin returns to the podcast to discuss how to plan and execute your training so that there is an appropriate balance between training load and fatigue. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-How to balance load and recovery at a macro (season/yearly) and meso (roughly monthly) timescale

-How to balance load and recovery at an acute, micro timescale (roughly weekly)

-Full rest days and easy days - when and how to use each of these

-How to account for intense training days, big volume days, and strength training sessions when planning your load-recovery balance

-Methods for tracking recovery and training readiness

-When (and when not to) and how to adjust training for fatigue

-The impact of age, sex, experience, athletic profile and more on the load-recovery balance equation

SHOWNOTES:

https://scientifictriathlon.com/tts274/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/

SPONSORS:

ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.

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:

• Lachie's coaching profile on Scientific Triathlon and Instagram
• Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252
• Sleep, recovery, and performance with Shona Halson | EP#52
• Scientific Triathlon coach Lachlan Kerin | EP#192
• Training ideologies with James Teagle and Lachlan Kerin | EP#212
• Fatigue management with James Teagle and Lachlan Kerin | EP#204
• Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201

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.

• Is having the swim as your weakest discipline really just a consequence of not having put in the long and hard work required in the pool to the same extent that you have on the run and the bike?
• Differences in muscle fiber type and function between the lower body and upper body
• Trainability and adaptability of upper body muscle fibers
• Practical recommendations for improving your swimming

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• The Muscle Fiber Profiles, Mitochondrial Content, and Enzyme Activities of the Exceptionally Well-Trained Arm and Leg Muscles of Elite Cross-Country Skiers - Ørtenblad 2018
• Effect of swim exercise training on human muscle fiber function - Fitts 1989
• Upper body training and the triceps brachii muscle of elite cross country skiers - 2006
• Arm and leg substrate utilization and muscle adaptation after prolonged low‐intensity training - Helge 2010

Scientific Triathlon coach James Teagle is back on That Triathlon Show. In today's episode, he shares advice on how best to train and prepare for sprint and Olympic distance races for age-group triathletes. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Base training for sprint and Olympic distance athletes

-Specificity: when, why and how should training start to really emulate your goal event

-The balance between training to the race demands and to your athletic profile

-Executing the race - tips (pacing, strategy, preparation, and more) for getting the most out of yourself on race day

-Example key workouts to use in the lead-up to the race

-Tips for training on a tight time budget

SHOWNOTES:

https://scientifictriathlon.com/tts273/

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:

• James's coaching profile on Scientific Triathlon and Instagram
• Introducing elite triathlete and Scientific Triathlon coach James Teagle | EP#161
• Q&A #78 - Triathlon and the COVID-19 pandemic
• Q&A #43 - Weight gain during Ironman training, and is there too much intensity in traditional triathlon swim programs
• Training ideologies with James Teagle and Lachlan Kerin | EP#212
• Fatigue management with James Teagle and Lachlan Kerin | EP#204
• Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201

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.

• With pools being closed, what is the best way of substituting swimming with bike, run and strength training? 
• When should you train to your current ability level (e.g. training zones based on a recent race or test) vs. train according to your target ability level (e.g. training to a goal race pace or power)? 
• Training priorities for adventure racing

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Frequency vs. Duration - Mikael Eriksson on the Endurance Innovation podcast

Strength and conditioning coach Dave Cripps of TriTenacious and Coalition Performance returns for his second interview on That Triathlon Show. In this interview we discuss some key aspects of strength training for triathletes and endurance athletes, that when done right will greatly increase the effectiveness of your resistance training.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The importance of intensity (weights) and intent (~power/speed) when lifting

-Why is technique important in order to reap the benefits of strength training?

-Exercise specificity and the Goldilocks principle - not too little but not too much

-Workout structure: how to choose number of reps, sets rest duration, and progression from one workout to the next

-Advice for home-based strength training 

SHOWNOTES:

https://scientifictriathlon.com/tts272/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

SPONSORS:

ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.

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:

• Websites of TriTenacious and Coalition Performance 
• TriTenacious on Instagram and YouTube
• Coalition Performance on Instagram and Twitter
• Triathlon Strength Training with Dave Cripps | EP#213
• All previous strength training 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.

• How do running stride length, cadence and running speed relate to each other? 
• Does it make sense to track or try to alter running stride length or cadence? 
• How to make the most of cross-country skiing training during winter
• Should you establish training zones for cross-country skiing if using it during a relatively short winter season?

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Apply for the Scientific Triathlon Training Camp Mallorca 2021
• What is Over Striding? Distance Running vs. Sprint Technique - James Dunne Youtube video
• Running biomechanics, economy, and training load with Izzy Moore, PhD | EP#241
• Training talk with Eirik Myhr Nossum, national team coach of Norway’s cross-country skiing team | EP#245

Kolie Moore is a cycling coach to athletes of all levels and disciplines. He has consulted for World Tour teams and world champion cyclists, and is a national championship medalist himself. In this interview, we discuss Kolie's approach to coaching, and go into detail on topics like testing protocols and how to use different overarching types of workouts (think endurance, threshold, and so on) in your training.   

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Kolie's training principles and approach to coaching 

-Testing protocols, testing recommendations, and mistakes to avoid when it comes to testing

-The how, when and why of different types of workouts: endurance rides, tempo, sweet spot, and threshold rides, and high intensity intervals

-Periodisation and planning out a season

-Nutrition recommendations 

-Strength training recommendations

-Advice for time-crunched athletes

-Kolie's top tips for self-coached athletes to improve their training effectiveness

SHOWNOTES:

https://scientifictriathlon.com/tts271/

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:

• Kolie's website, Twitter, and Instagram
• The Empirical Cycling podcast
• The Physiology of FTP and New Testing Protocols - article by Kolie on Training Peaks
• Break Through Your Performance Plateau By Increasing Training Density - article by Kolie on Training Peaks
• You’re Training Too Hard for Criteriums—Here’s Why - article by Kolie on Training Peaks
• All Cycling-related 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 are the determinants of FatMax and MFO? 
• How can you test or determine your FatMax and MFO? 
• Normative values and benchmarks of FatMax and MFO
• How training affects FatMax and MFO
• Is there a best way to train FatMax and MFO? 

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Apply for the Scientific Triathlon Training Camp Mallorca 2021
• Training, testing and physiology with coach/scientist Iñigo San Millán, PhD | EP#262
• Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values - Maunder 2018
• Determination of the exercise intensity that elicits maximal fat oxidation - Achten 2002
• Limited Benefit of Fat(max)-Test to Derive Training Prescriptions - Schwindling 2014
• Heart rate reserve is equivalent to %VO2 reserve, not to %VO2max - Swain 1997
• Relationship between % heart rate reserve and % VO2 reserve in treadmill exercise - Swain 1998
• Effect of interval training intensity on fat oxidation, blood lactate and the rate of perceived exertion in obese men - Alkahtani 2013
• Short-term HIIT and Fatmax training increase aerobic and metabolic fitness in men with class II and III obesity - Lanzi 2015

Richard Ferguson, PhD, has his main research interests in the areas of blood flow restricted (BFR) exercise on skeletal muscle and peripheral vascular adaptations. In this interview, we discuss his research findings on these topics and how they may relate to endurance athletes.  

IN THIS EPISODE YOU'LL LEARN ABOUT:

-A primer on adaptations to endurance training and limiters to endurance performance

-Blood Flow Restricted (BFR) exercise: what is it, how may it be beneficial, and what are the mechanisms behind it 

-BFR combined with Sprint Interval Training: Theory and application in endurance sports.  

SHOWNOTES:

https://scientifictriathlon.com/tts270/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast

SPONSORS:

ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.

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:

• THAT TRIATHLON SHOW SURVEY
• Richard's profile on Twitter, Research Gate, and Loughborough University
• Blood Flow Restriction training with Brendan Scott | EP#87

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 metrics should triathletes of different levels (and different levels of training/coaching and technical literacy) be tracking?
• The danger of trying to track too many metrics, and tracking irrelevant metrics
• What is the Power Duration Curve, who would benefit from using it, and how? 
• Is it worth it to buy WKO for training analysis purposes for self-coached athletes? 

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Apply for the Scientific Triathlon Training Camp Mallorca 2021
• Q&A #30 - Training reviews for the self-coached athlete and critical power / metabolic profiling tests
• Beginner Tip 29 - Metrics you should be tracking

Aitor Viribay Morales is a performance nutritionist at Astana Proteam (a World Tour cycling team) with a background in science and academia. In this interview we discuss his research findings and practical experience with ingesting really high amounts of carbohydrate (up to 120 g/h) in races, and the effects such high-carb strategies can have.  

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Aitor's studies in mountain marathon runners on high-carbohydrate (up to 120 g/h) intake during racing and its effects

-Performance effects, recovery effects, and muscle damage effects of high-carbohydrate intake in races

-Is there not an absorption rate limit of 90 g/h as we have been told? 

-How to train the gut to absorb 120 g/h of carbohydrate

-How do the potential benefits of high-carbohydrate intake in racing relate to training? 

-Metabolic flexibility, and the height and width of the fat oxidation curve

-Practical takeaways

SHOWNOTES:

https://scientifictriathlon.com/tts269/

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:

• Glut4Science website, Twitter and Instagram
• Aitor's profile on Twitter and Research Gate
• All Nutrition-related episodes on That Triathlon Show
• Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners - Viribay et al. 2020
• Effects of 120 vs. 60 and 90 g/h Carbohydrate Intake during a Trail Marathon on Neuromuscular Function and High Intensity Run Capacity Recovery - Otegui et al. 2020

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.

• A lot of the conversation around triathlon training is centred around people training 10 hours per week or more. Am I just wasting my time training 4-6 hours per week? 
• How do polarised training and "80/20" training apply to training at a lower training volume
• Structuring your training at lower training volumes

• THAT TRIATHLON SHOW SURVEY
• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Q&A #32 - Training on 3-5 hours per week, and how to get started with adding high-intensity training to your program
• Q&A #10 - Why 80/20 training is NOT the best way to train for time-crunched age-group triathletes
• Apply for the Scientific Triathlon Training Camp Mallorca 2021

Wolfram Bott is the head coach of the German Triathlon Federation development center in Freiburg. This is a squad for some the most promising young talents in the country. Wolfram also has a decorated background as coach of long-distance athletes such as Nils Frommhold, Christian Brader, and Andreas and Michael Raelert.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Wolfram's coaching and training principles

-Periodisation, from structuring a season to structuring a week

-Key aspects in developing the swim, bike, and run, respectively

-Differences and similarities between short-course and long-course racing

-Tips for age-group athletes

SHOWNOTES:

https://scientifictriathlon.com/tts268/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/

SPONSORS:

ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.

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:

• All previous "Training Talk" related 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.

• Response and recovery from acute exercise depending on muscle fibre typology
• Response and recovery from chronic training load depending on muscle fibre typology
• Muscle fibre type shifting 
• A non-invasive method of estimating muscle fibre typology

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Apply for the Scientific Triathlon Training Camp Mallorca 2021
• A new method for non-invasive estimation of human muscle fiber type composition - Baguet 2011
• Cyclic movement frequency is associated with muscle typology in athletes - Bex 2017
• Muscle fiber typology substantially influences time to recover from high-intensity exercise - Lievens 2020
• Muscle fiber typology is associated with the incidence of overreaching in response to overload training - Bellinger 2020
• The Effects of Endurance, Strength, and Power Training on Muscle Fiber Type Shifting - Wilson 2012

Robert Gorgos is the team nutritionist of Bora-Hansgrohe Cycling Team (a World Tour level team). In this interview, he discusses his role and responsibilities as nutritionist at a World Tour team, and how cyclists at the highest level approach nutrition in racing, training, and in their day to day. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Robert's role and responsibilities as the nutritionist of Bora-Hansgrohe

-What's changed in the last few years, and what might change in the next few years in nutrition in pro cycling?

-Energy demands, macronutrient needs, and intake of nutrition in meals and in training during normal training periods

-Nutrition during stage races (during the race and around the race) 

-How to lose weight in a healthy and sustainable way

-The use of train-low strategies (training with low carbohydrate availability)

-How to be able to take on large amounts of carbohydrate in races

-Common mistakes and top tips around nutrition for endurance athletes

SHOWNOTES:

https://scientifictriathlon.com/tts267/

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:

• Ministry of Nutrition - Robert's online store of nutrition products
• Bora-Hansgrohe Cycling Team
• All Nutrition-related episodes on That Triathlon Show
• Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248
• High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
• Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
• Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners

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.

• Can energy expenditure (EE, in calories) in running be estimated simply from the distance covered? 
• Can heart rate be used to accurately estimate EE? 
• Which device gives the best heart rate based EE estimates: Garmin, Suunto, or Polar? 
• What is the impact of economy on running EE? 
• Normative values and benchmarks for running economy

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Apply for the Scientific Triathlon Training Camp Mallorca 2021
• Energy Expenditure of Walking and Running: Comparison with Prediction Equations - Hall 2004
• Validity of sports watches when estimating energy expenditure during running - Roos 2017
• Running economy: measurement, norms, and determining factors - Barnes 2015

Joachim Willén is a triathlon coach, and former professional triathlete and Olympian from Sweden. He is the head coach of the high school triathlon program Motala Rikstriathlongymnasium, which has the objective of developing the up and coming top talents of Swedish triathlon. Previous graduates of the program also includes Vasco Vilaça (still coached by Joachim), who took second in the ITU Triathlon World Championships in Hamburg 2020 (sprint distance). 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Joachim's training and coaching principles

-Coaching young athletes and long-term athlete development

-Training in a squad environment

-A typical training week of his high school triathletes

-Tips for swim, bike, and run training

-Developing mental strength

-Advice for age-group triathletes

SHOWNOTES:

https://scientifictriathlon.com/tts266/

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:

• Joachim's Instagram and Twitter profiles
• Motala Rikstriathlongymnasium

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.

• Training considerations for extreme triathlons: overarching principles, specificity, and strength training
• Mental and cognitive skills training, and nutrition and hydration training
• Logistics preparation, race planning, and equipment

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Apply for the Scientific Triathlon Training Camp Mallorca 2021

Trent Stellingwerff, PhD, is the Director of Performance Solutions at the Canadian Sport Institute Pacific in Victoria, Canada. His primary research focuses are in the field of nutrition and physiology interactions, as well as in environmental (heat and altitude) physiology. In this interview, we discuss the current best practices from and applied and scientific perspective in endurance and ultra-endurance sports.  

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The importance of nutrition, and the simplicity of doing it well enough

-Periodised nutrition and the "train-low" paradigm (training with low muscle glycogen levels)

-Specific advice for ultra-endurance athletes (athletes doing events lasting longer than 4 hours) 

-Relative Energy Deficiency in Sport (RED-S)

-Trent's top nutrition advice as an applied practitioner to endurance athletes

SHOWNOTES:

https://scientifictriathlon.com/tts265/

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:

• Trent's Twitter and Research Gate profiles
• RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
• Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248
• High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
• A Framework for Periodized Nutrition for Athletics - Stellingwerff et al. 2019
• IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update
• Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis - Impey 2018
• Adaptation to Low Carbohydrate High Fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability - Burke 2020
• Iron considerations for the athlete: a narrative review - Sim, Stellingwerff et al. 2019
• Considerations for ultra-endurance activities: part 1- nutrition - Costa, Stellingwerff et al. 2018
• Considerations for ultra-endurance activities: part 2 – hydration - Hoffman, Stellingwerff et al. 2018
• Low FODMAP: A Preliminary Strategy to Reduce Gastrointestinal Distress in Athletes - Lis, Stellingwerff et al. 2017
• Nutrition and Altitude: Strategies to Enhance Adaptation, Improve Performance and Maintain Health: A Narrative Review - Stellingwerff et al. 2019

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.

• Interval training for masters athletes
• Combining interval training in swimming, biking and running
• Sprint Interval Training - minimal effective dose and biomechanical benefits
• Active or passive recovery in interval workouts
• Is one high-intensity session per week enough? 
• Interval progressions: progressing intensity, duration, number of reps, decrease rest times etc. 
• Over-under intervals
• Limiting factors in interval training: muscular or cardiovascular

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Apply for the Scientific Triathlon Training Camp Mallorca 2021
• Register for Michael Rosenblat’s Interval Training Study HERE
• Q&A #115 - Interval training (HIIT and SIT) part 1: theory and application with expert guest Michael Rosenblat
• What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
• An up to date scientific analysis of polarised training vs. threshold training with Michael Rosenblat | EP#244
• Effect of High-Intensity Interval Training Versus Sprint Interval Training on Time-Trial Performance: A Systematic Review and Meta-Analysis - Rosenblat 2020

Olav Aleksander Bu is a sports scientist and elite coach working with the Norwegian Triathlon Olympic team. He is heavily involved in testing, performance optimisation, and the scientific approach adopted by the Norwegian Olympic Team, that has brought so much success in races from Super League through World Triathlon Series and Ironman 70.3 for athletes like Kristian Blummenfelt and Gustav Iden. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Olav's role and responsibilities with the Norwegian Triathlon Olympic team

-Changes implemented in the team's training and methods over the course of Olav's work with them

-Testing methodologies 

-Considerations of training at various intensities: from low to high intensities

-How to achieve very high training loads

-The impact of athlete phenotype on training planning

-Gadgets and technology

SHOWNOTES:

https://scientifictriathlon.com/tts264/

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:

• How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
• Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223

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're limited to two swims per week, should you make them both hard swims with easy swimming just in the warm-up and warm-down? 
• How to find out whether endurance or high intensity are relative strengths/weaknesses for you in swimming
• Is swim training without ever using swim toys less effective than incorporating swim toys in your workouts? 
• The five most-recommended swim toys and their use cases

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Apply for the Scientific Triathlon Training Camp Mallorca 2021
• All Swimming-related episodes on That Triathlon Show
• Q&A #89 - Typical training week structures; Frequency and load of hard workouts; Stacking hard workouts; Intensity control during swimming
• Q&A #75 - Continuous swimming or broken sets; Full rest days or active recovery days; Rest days and strength training
• Q&A #43 - Weight gain during Ironman training, and is there too much intensity in traditional triathlon swim programs
• Q&A #26 - Swim training on two swims per week, what to do when heart rates spikes as soon as you start jogging, the danger of potluck training and the myth of base and build
• Q&A #21 - Training to heart rate or power, improving your aerobic engine for the swim, and are intervals better than long slow distance training?

Ian Armiger is a professional swimming coach, former Director of Swimming at Loughborough University, Great Britain Team Head Coach, and Olympic coach. In this interview Ian discusses his coaching style and model, swim technique, advice for triathletes and triathlon swimming, and much more. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Ian's coaching style and training model

-Thoughts on swim technique, and triathlon-specific aspects

-Developing speed and power

-Useful swim tools to have in your toolbag

-Reverse periodisation in swimming

-Ian's top-3 tips for triathletes

SHOWNOTES:

https://scientifictriathlon.com/tts263/

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:

• All Swimming-related episodes on That Triathlon Show
• "Loping" technique in freestyle swimming
• Tim Kerrison on use of science at Team Sky and the future of clean cycling

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 variables of interval training - is there a "most effective" interval workout?
• Intensity, work duration, rest duration, work-to-rest ratios, and more
• Maximising time at a high oxygen uptake or maximising mechanical work- what is the driver of adaptation in interval training?
• Fast-start intervals 
• Impact of cadence in cycling interval workouts
• How to pace interval workouts
• Maintenance interval training
• Interval workouts to failure
• Mixed interval sessions

• Scientific Triathlon website
• Coaching
• Training Plans
• Q&A episode archive
• Apply for the Scientific Triathlon Training Camp Mallorca 2021
• Register for Michael Rosenblat’s Interval Training Study HERE
• What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
• An up to date scientific analysis of polarised training vs. threshold training with Michael Rosenblat | EP#244
• Effect of High-Intensity Interval Training Versus Sprint Interval Training on Time-Trial Performance: A Systematic Review and Meta-Analysis - Rosenblat 2020