That Triathlon Show

Q&A #103 - Differences in bike power indoors and outdoors; Supplements for endurance athletes What are typical differences in bike power between indoor and outdoor cycling?  Beyond doing separate testing for indoor and outdoor power targets, how should you adjust target powers when training indoors compared to outdoors (and vice versa) Which supplements should endurance athletes consider taking?    LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Reliability of Mean Power Recorded During Indoor and Outdoor Self-Paced 40km Cycling Time Trials Gross Efficiency and Cycling Economy Are Higher in the Field as Compared with on an Axiom Stationary Ergometer Evidence-based supplements for triathletes and endurance athletes | EP#193 IOC consensus statement: dietary supplements and the high-performance athlete Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234  Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187   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.

Teun van Erp is a sports scientist, whose PhD research included data from 4 years of training of 21 Team Sunweb cyclists. Teun used this incredible data set to characterise training load, intensity, and performance at the cycling World Tour level. After a long stint at Team Sunweb, Teun is now focusing on his academic career in Stellenboch, South Africa.        IN THIS EPISODE YOU'LL LEARN ABOUT: -Different measures of training load and how they stack up in scientific research -Pros and cons of using Training Stress Score (TSS), Lucia's TRIMP (heart rate based measure), and session-RPE to quantify training load -Comparing the training characteristics of male and female professional cyclists -Training Intensity Distribution -The types of moderate and high intensity training used by professional cyclists -The use of different cadences in training -Advice to amateur cyclists and triathletes for improving cycling performance   SHOWNOTES: https://scientifictriathlon.com/tts250/   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: Teun's Twitter and Research Gate profiles Teun's PhD thesis Relationship Between Various Training-Load Measures in Elite Cyclists During Training, Road Races, and Time Trials Intensity and Load Characteristics of Professional Road Cycling: Differences Between Men's and Women's Races 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 #102 - Ironman run training paces; Specificity or adaptations targeting; Finding your target race pace When and why should you run at target Ironman pace vs. open marathon pace in training for an Ironman When and how to target desirable adaptations vs. focusing on very race-specific pacing and training How to use simulation workouts to find a realistic target race pace   LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive   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.

Dr. Kush Joshi is a Sports and Exercise Medicine practitioner and consultant and Dr. Joel McCay practises and consults in haematology. Kush and Joel join us to discuss blood testing and biomarkers important for triathletes and endurance athletes in general.    IN THIS EPISODE YOU'LL LEARN ABOUT: -What are the most important biomarkers that triathletes and endurance athletes should be aware of and keep track of?  -When and how often to get a blood panel done -Reference ranges, and the differences between athletes and sedentary people -Health and injury risks associated with inadequacies in certain biomarkers -Specific discussion around serum iron, ferritin, vitamin D, thyroid hormones, sex hormones, vitamin B12, blood count, hemoglobin, etc.   SHOWNOTES: https://scientifictriathlon.com/tts249/   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: Dr. Joshi's Twitter Melio's website 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 #101 - Home-based training camps; Best time of season for training camps and other considerations; Foam rolling Can home-based training camps be a good substitute for training camps abroad, and what are the main considerations for a good home-based training camp?  When is the best time of season to have a training camp, and how does the time of season impact volume and intensity on the camp? When is the best time to foam roll?  What are the benefits of foam rolling before and after workouts?    LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Eight tips for having a successful triathlon training camp | EP#174 Foam rolling: benefits, protocol, and scientific evidence with David Behm | EP#141 Evidence-based supplements for triathletes and endurance athletes | EP#193 IOC consensus statement: dietary supplements and the high-performance athlete Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234  Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187   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.

Professor John Hawley is one of the world's leading researchers on the cellular and molecular basis of endurance sports adaptations within skeletal muscle. Additionally, his area of expertise covers the interaction of exercise and diet, and practical implications of this such as "train low" (with low carbohydrate availability) strategies to improve performance.    IN THIS EPISODE YOU'LL LEARN ABOUT: -The adaptations in response to endurance training that take place in skeletal muscle -Using nutritional interventions to enhance adaptations: the "train low" strategy -Fiber types (fast-twitch and slow-twitch muscle fibers) and how muscle fiber profile may influence training strategies -The relative importance of musculoskeletal (peripheral) adaptations vs. cardiovascular (central) adaptations for endurance athletes   SHOWNOTES: https://scientifictriathlon.com/tts248/   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: Prof. Hawley's Twitter, Research Gate profile, and university bio Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181 High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236 Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle Molecular Basis of Exercise-Induced Skeletal Muscle Mitochondrial Biogenesis: Historical Advances, Current Knowledge, and Future Challenges Exercise-induced skeletal muscle signaling pathways and human athletic performance Effects of sleeping with reduced carbohydrate availability on acute training responses Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport Enhanced Endurance Performance by Periodization of CHO Intake: "Sleep Low" Strategy 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 #100 - Long run duration and distance targets; Effective run training on reduced volume; Treadmill running in hot and humid climates Considerations regarding target duration and distance for long runs in triathlon training When running volume is low for injury prevention reasons, how do you get the most bang for buck of the volume that you do have?  When training in high heat index (hot and humid) environments, is treadmill running an effective method to maximise your training adaptations?    LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Heat, humidity, wind, and slush drinks: cool down your body to go harder for longer with Andrew Buckrell | EP#160 Heat adaptation and triathlon performance with Stephen Cheung | EP#138 Hydration, sodium and cramping with Andy Blow | EP#49   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.

Mark Pearce is a triathlon coach with a strong background in physiology and sports science, including working as the physiologist of the British Triathlon Olympic team from 2002 until 2010. He has been to three Olympics (2004, 2008 and 2012) as physiologist and coach, and brings a wealth of experience from high performance sports, that he now applies to both professional and age-group triathletes in his coaching practice.    IN THIS EPISODE YOU'LL LEARN ABOUT: -Mark's coaching principles -Interval training -Periodisation -Heat adaptation -Training intensity distribution   SHOWNOTES: https://scientifictriathlon.com/tts247/   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: Intelligent Triathlon Training - Mark's website Mark's Instagram and Twitter Other "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.

Q&A #99 - VO2max, VLaMax and their training, racing, and metabolic implications; The "Sweet Spot vs. Polarised Training" debate  How do your maximum aerobic and anaerobic capacities (VO2max and VLaMax) influence your endurance performance capacity?  What are the specific implications of VO2max and VLaMax for training, racing, metabolism, and training/racing nutrition?  How does VO2max and VLaMax influence whether to shift training more towards a polarised distribution or a pyramidal, Sweet Spot heavy distribution?    LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans INSCYD testing FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237 Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238 Lifting the Curtain on Ironman’s Top Cyclist: Part 2  Sweat Science article - Why a Higher VO2 Max Isn’t Always Better   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.

Marcel Wouda is a swim and open water swimming coach from the Netherlands, who has coached and worked with multiple Olympic gold medalists, including the 2008 and 2016 (men's and women's) Olympic open water champions Maarten van der Weijden, Ferry Weertman, and Sharon van Rouwendaal.    IN THIS EPISODE YOU'LL LEARN ABOUT: -Marcel's open water swim coaching philosophy -The specific demands of open water swim races, and training to meet those demands -Example training weeks and key workouts for open water swimmers -Periodisation -Performance testing -Dryland training -Swim toys, gadgets and technology -Advice for triathletes on improving their open water swimming   SHOWNOTES: https://scientifictriathlon.com/tts246/   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: Marcel's Instagram and Twitter Open water swimming: training and racing tips with coach Brenton Ford | EP#18 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.