That Triathlon Show

Q&A #124 - Stride length, cadence and running speed; Cross-country skiing as part of winter training 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?   LINKS AND RESOURCES: 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   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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #123 - Science and application of FatMax and MFO (Maximal rate of Fat Oxidation) 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?    LINKS AND RESOURCES: 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   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.   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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #122 - Metrics to track (and not to track) for beginners, intermediate and advanced athletes; The Power Duration Curve and WKO 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?    LINKS AND RESOURCES: 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   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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Q&A #121 - Training on 4-6 hours per week - is it a waste of time? 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   LINKS AND RESOURCES: 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   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.   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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.