That Triathlon Show

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.

Q&A #120 - Muscle fibre typology (fast twitch vs. slow twitch dominance) and training individualisation 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   LINKS AND RESOURCES: 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   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.   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

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.

Q&A #119 - Running distance and energy expenditure; Heart rate and energy expenditure; Running economy 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   LINKS AND RESOURCES: 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   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.   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

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.

Q&A #118 - Training and preparation for extreme triathlons like the Norseman, Swissman and other XTri World Tour races 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   LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Apply for the Scientific Triathlon Training Camp Mallorca 2021   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.   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Trent Stellingwerff, Director of Performance Solutions at the Canadian Sport Institute Pacific, discusses the importance of nutrition and shares his top advice for endurance athletes. Topics include periodized nutrition, "train-low" paradigm, advice for ultra-endurance athletes, and Relative Energy Deficiency in Sport (RED-S).

Q&A #117 - Interval training (HIIT and SIT) part 2: theory and application with expert guest Michael Rosenblat 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   LINKS AND RESOURCES: 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   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.   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

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.

Q&A #116 - Swim training on two swims per week; How to know if you should focus on swim endurance or intensity; Effective use of swim toys 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   LINKS AND RESOURCES: 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?   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.   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.