That Triathlon Show

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.

Q&A #98 - Daily calorie needs, Energy Availability, and stress fractures What should you do to figure out your daily calorie needs to avoid low Energy Availability and RED-S?  The problems with many online calculators for basal metabolic rate Relative Energy Deficiency in Sports (RED-S), how it relates to low energy availability, and incidence of stress fractures   LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233 IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update   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.

Eirik Myhr Nossum is head coach of the Norwegian cross-country skiing national team. In this interview we discuss his training and coaching philosophy for cross-country skiing and generally for endurance training, and how it applies to elite and amateur endurance athletes, respectively.      IN THIS EPISODE YOU'LL LEARN ABOUT: -Eirik's general training and coaching philosophy -The training of world-class cross-country skiers -Polarised training and training volume -Interval and threshold training -Periodisation -Performance testing -Advice for age-group endurance athletes   SHOWNOTES: https://scientifictriathlon.com/tts245/   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: Prestasjonsprat - Eirik's podcast Polarised training with Stephen Seiler, PhD | EP#177 Training Priorities: Seiler’s Hierarchy of Endurance Training Needs | EP#120 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 #97 - Best practices for training after work; How to deal with mental and physical fatigue from the workday  What preparation and mental and physical activation can be done to optimise training performance after a demanding workday?  When and how should you adjust training for fatigue from the workday?  The 20-minute rule   LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Pre-run activation video Pre-swim activation video   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.

Michael Rosenblat is a Canadian researcher working towards his PhD. In this interview we discuss one of his main research papers: a meta-analysis and systematic review comparing polarised training and threshold training in endurance sports. IN THIS EPISODE YOU'LL LEARN ABOUT: -How polarised training and threshold training are defined in the scientific literature, and common misconceptions around this -The scientific evidence available comparing these training models -Why polarised training may work better than threshold training for endurance athletes -Just how polarised (high vs. moderate intensity) should polarised training be? -How strictly should athletes and coaches follow "hard numbers" in their training intensity distribution (between low, moderate, and high intensity)

Q&A #96 - Using crit plans for triathlon cycling improvements; Focus blocks on your weakest discipline; Training stimuli to get past fitness stagnation  Can a crit training plan be a way to apply a new training stimulus for cycling improvements?  Does it make sense to use "focus blocks" where you're primarily focusing on your weakest discipline?  How to know what sort of training stimuli might help you break out of fitness stagnation   LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans   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.