That Triathlon Show

A round-up of some of the best episodes and moments from That Triathlon Show in 2022.    IN THIS EPISODE YOU'LL LEARN ABOUT: -Tim Reed -Bex Milnes -Mark Burnley -Tim Podlogar -Alan Murchison -Glenn Poleunis -Paulo Sousa -Eoin Everard -Erin Carson -Tom Bell -Andrew Sellars SHOWNOTES: https://scientifictriathlon.com/tts371/ 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: Training talk with Tim Reed | EP#350 Training talk with Bex Milnes | EP#353 VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331 Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354 The Performance Chef – Alan Murchison | EP#366 Training talk with Glenn Poleunis | EP#335 Training talk with Paulo Sousa | EP#360 Injury prevention, strength training, and running biomechanics with Eoin Everard, PhD | EP#336 Strength coach Erin Carson | EP#367 Training talk with Tom Bell | EP#356 Physiology, testing and respiratory training with Andrew Sellars | EP#361 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode, we discuss the results of the recent That Triathlon Show listener survey, and what that means for how the show will develop and (hopefully) improve in 2023 and beyond. IN THIS EPISODE YOU'LL LEARN ABOUT: -A detailed summary of the That Triathlon Show survey, including both positive and negative feedback -A completely transparent peek behind the curtains of how Mikael analysed and interpreted the survey responses -What this means for That Triathlon Show going forward. What changes can you expect, and what can you expect will stay the same?  SHOWNOTES: https://scientifictriathlon.com/tts370/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order. 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. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Sign up for the Scientific Triathlon newsletter TTS Thursday episode archive Beginner Tip episode archive Q&A episode archive 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Olav Aleksander Bu is the coach of Kristian Blummenfelt and Gustav Iden. He returns to the podcast (see also EP#264) for another in-depth discussion of training, racing, science, coaching and what makes these two athletes so exceptional.  IN THIS EPISODE YOU'LL LEARN ABOUT: -Going from short-course to long-course and back again -Key swim, bike and run sessions for short course and long course, respectively -Recovery between races (e.g. Kristian becoming 70.3 World Champion 3 weeks after finishing 3rd in Kona)  -An in-depth look into Kristian's and Gustav's swim training -The importance of specificity -The balance between VO2max and economy -How would Olav coach an amateur athlete with 10 hours per week to train?  -Other age-group related questions: good and bad things to spend money on, training mistakes, do physiological measurements matter... -Talent, talent development, nature and nurture -Olav's favourite piece of gear or equipment SHOWNOTES: https://scientifictriathlon.com/tts369/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.  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. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Olav Aleksander's Twitter and Instagram  Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264 Olympic gold medal training and preparation with Arild Tveiten | EP#304 Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223 How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dan Bigham, a performance engineer at INEOS Grenadiers and former World Hour Record holder, dives into the nuances of aerodynamics and endurance racing. He shares details about his rigorous training and preparation for the Hour Record, offering insights into pacing strategies and heat management. Bigham discusses the innovative Sub7 project and reveals what works—and what doesn't—in aerodynamics, including the impact of gear like trisuits and hydration systems on performance. Listeners also get answers to their burning questions about aerodynamic myths and practices.

Erin Carson, a strength coach for elite triathletes like Taylor Knibb and Paula Findlay, shares her insights on enhancing athletic performance through strength training. She emphasizes that strength isn’t just about lifting weights; it's about understanding the body's kinetic chain for injury prevention. Discussing tailored training strategies, she highlights effective home-based workouts, recommended exercises for those over 40, and the importance of individualized programs. Erin's holistic approach merges mobility, recovery, and dynamic movements for optimal athletic function.

Alan Murchison, a lifelong endurance athlete and a Michelin-starred chef, shares his expertise in performance nutrition for athletes. He discusses how individualized meal plans help optimize training, emphasizing the balance between nutrition and enjoyment of food. Alan also delves into the complexities of supplements and the importance of whole foods. He highlights the unique nutrition needs of female athletes and offers insights into managing dietary challenges while ensuring energy levels remain high during training and competition.

Andy Blow, the founder of Precision Fuel & Hydration, specializes in athlete nutrition and hydration strategies. He shares the exact carbohydrate, fluid, and sodium intakes of top triathletes from the Kona and 70.3 Worlds events. The discussion sheds light on the unique challenges of Kona's extreme conditions and how athletes tailor their hydration plans for different climates. Andy also emphasizes the adaptability required in cold weather races, showcasing innovative strategies for optimal performance and recovery.

Stuart Holliday is a Chartered psychologist working primarily with endurance athletes. In the past, Stuart has been working with Olympic and Paralympic squads, as well as with the Liverpool FC Academy and the England Netball team. In this interview, we discuss sports psychology in a triathlon context. IN THIS EPISODE YOU'LL LEARN ABOUT: -Self-talk, and having an "inner coach" that is both instructional and motivational -Goal setting in your sport and in your mental performance -Visualisation -Mindfulness meditation -Dealing with pre-race anxiety -Improving your self-confidence -Having the mental skills to perform through the tough moments in a race SHOWNOTES: https://scientifictriathlon.com/tts364/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order. 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. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Focused Mind Coaching (Stu's practice) website, podcast, and Instagram Recommended books: How Bad Do You Want It (Matt Fitzgerald), The Comeback Quotient (Matt Fitzgerald), The Chimp Paradox (Dr. Steve Peters), Run Like a Pro (Even If You're Slow) (Matt Fitzgerald and Ben Rosario) Sports psychology and applied neuroscience with Simon Marshall, PhD and Lesley Paterson | EP#282 Functional Mental Toughness with Bradford Cooper, PhD | EP#228 Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108 Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101 Mental skills and the psychology of suffering with Carrie Cheadle | EP#97 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Øyvind Sandbakk, PhD, is a professor at the Norwegian University for Science and Technology and director for its Centre for Elite Sports Research. He is also the editor-in-chief for the International Journal of Sports Physiology and Performance. In this interview we discuss a few general science and coaching topics, but mostly we dive deep into a recent review paper on the training characteristics of world class distance runners.  IN THIS EPISODE YOU'LL LEARN ABOUT: -Going beyond just the published literature when gathering data on results-proven practice of world class distance runners for this review -Training periodisation and racing schedules -Training volume, intensity, and types of workouts  -Altitude training and tapering strategies  -The importance of the "art of coaching"  SHOWNOTES: https://scientifictriathlon.com/tts363/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.  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. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Øyvind's Twitter and Research Gate profiles The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice - Haugen et al. 2022 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Nicki Winfield Almquist, PhD, is a post-doctoral researcher at University of Copenhagen, Denmark. In this interview, we discuss a recent study comparing the effects of 12 weeks of block periodisation with "best practice" cyclic, progressive traditional periodisation, as well as the general consensus on different periodisation patterns.  IN THIS EPISODE YOU'LL LEARN ABOUT: -Defining block periodisation and cyclic, progressive traditional periodisation -Previous evidence showing some benefits of using a block periodisation approach vs. traditional periodisation -The findings of this new, more methodologically solid comparison of block and traditional periodisation -Block periodisation as a tool in the toolbox -Conclusions on the science and practice of periodisation patterns SHOWNOTES: https://scientifictriathlon.com/tts362/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.  ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order. LINKS AND RESOURCES: Nicki's Twitter, Instagram and Research Gate Including sprint training in cycling – training responses and peformance improvements with Nicki Winfield Almquist, PhD | EP#300 No Differences Between 12 Weeks of Block-vs. Traditional-Periodized Training in Performance Adaptations in Trained Cyclists - Winfield Almquist et al. 2022 Block periodization of endurance training – a systematic review and meta-analysis - Mølmen et al. 2019 Block vs. Traditional Periodization of HIT: Two Different Paths to Success for the World’s Best Cross-Country Skier - Solli 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.