That Triathlon Show

Q&A #109 - Running race pace and training zone calculators; Estimating your run threshold pace; How to use session-RPE Do calculators that estimate and "equivalent race pace" (e.g. from a 10k to a marathon) actually work?  What about the recommended training paces from such calculators? How can you estimate your running threshold pace (without doing a one-hour time trial)? What are best practices for using session-RPE?    LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive McMillan Running Calculator Jack Daniels' VDOT Running Calculator Scientific Triathlon Training Zones Calculator A New Approach to Monitoring Exercise Training (Foster et al. 2001) How World Tour cyclists train, and a discussion on training load with Teun van Erp, PhD | EP#250   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.

Iñigo Mujika is a sports physiologist, associate professor at the University of Basque Country, and an elite triathlon and swimming coach. His research areas include topics such as tapering, recovery, detraining and overtraining. Through all of his coaching and applied physiology work, Iñigo is extremely knowledgeable in how to transfer his scientific knowledge into practical and actionable training and planning insights.     IN THIS EPISODE YOU'LL LEARN ABOUT: -Periodisation in practice: linear, reverse, block... who might benefit from what type of periodisation and when?  -How to structure recovery from a macro level (taking a season break) to a micro level (time required between hard sessions) into your training plan -Tapering: best practices, scientific findings, potential benefits, and how to factor in individuality -The time course of building and losing fitness (gaining adaptations vs. detraining)   SHOWNOTES: https://scientifictriathlon.com/tts256/   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: Iñigo's website Iñigo's Twitter and Researchgate profiles Iñigo's books (Endurance Training – Science and Practice, Endurance Training – Infographic Edition, Tapering and Peaking for Optimal Performance, Recovery for Performance in Sport) An Integrated, Multifactorial Approach to Periodization for Optimal Performance in Individual and Team Sports (Mujika et al. 2018) Effects of Tapering on Performance (Bosquet, Mujika et al. 2007) Tapering for competition: A review (Le Meur, Mujika, Hausswirth 2012) Tapering for triathlon competition (Mujika 2011)   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 #108 - MAF Training and the MAF 180 Formula What is MAF training and the MAF 180 Formula? How the underlying objective of MAF Training is important and relevant for all endurance athletes The issues with the formula and method that makes the means of achieving the objective sub-optimal Alternative (better) ways of establishing your aerobic target intensities Understanding proper intensity-control, dosage, and purposeful training in endurance sports   LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive The MAF 180 Formula: Heart-rate monitoring for real aerobic training. Maximum Aerobic Function: Clinical Relevance, Physiological Underpinnings, and Practical Application (Maffetone and Laursen 2020) Exercise prescription when there is no exercise test: The talk test (Foster et al. 2018)   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.

Conrad Goeringer and Rob Sleamaker are the authors of the newly released book "Triathlon Freestyle Simplified". In this episode we discuss how triathletes can get the most out of their swim training, even on a typically limited time budget.     IN THIS EPISODE YOU'LL LEARN ABOUT: -The differences between swimming demands and swim training for triathletes compared to pool swimmers -Maximising efficiency and improving your swim technique  -Improving swim fitness, and why you cannot neglect hard, fitness-boosting training -Training for the demands of open water swimming -Workout structure, weekly training structure, and periodisation through the season -Performance testing and setting target intensities in workouts -Tools and equipment for training in the water and on dryland   SHOWNOTES: https://scientifictriathlon.com/tts255/   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: Triathlon Freestyle Simplified: Swim Stronger, Better, Faster - Conrad's and Rob's book Working Triathlete - Conrad's website Vasatrainer.com - Rob's company website Training for time-crunched athletes with Conrad Goeringer | EP#202 Develop swim technique and power with the Vasa Trainer and Rob Sleamaker | EP#46 Follow Conrad on Instagram Follow Vasa on Instagram, Twitter, and YouTube 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.

Roger Schmitz discusses muscle oxygen saturation (SmO2) applications in endurance training, exploring how it can be measured and its potential use for triathletes. They also cover SmO2 devices like Moxy and Humon, and who might benefit from using them. The podcast delves into challenges in interpreting SmO2 data, focusing on accuracy, noise reduction, and the practicality of these devices in training routines.

Bike Fitting Q&A with Phil Burt | EP#254 Phil Burt is a world renowned bike fitter and physiotherapist who has spent 12 years with British Cycling and 5 years with Team Sky. Phil is back for his second interview on That Triathlon Show to answer listener questions around bike fitting.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Crank length - are shorter cranks beneficial?  -Finding the right balance of comfort, power, and aerodynamics -Saddle considerations -The process of do-it-yourself bike fitting -How to find a really good bike fitter -Cleat position -Oval chainrings -Bike fitting considerations for road bikes, TT bikes and mountainbikes -Prevention and remedies for various aches and pains in cycling SHOWNOTES: https://scientifictriathlon.com/tts254/   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: Phil's website Phil's Twitter and Instagram Bike fitting with Phil Burt (former Team Sky) | EP#232   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 #106 - The menstrual cycle's impact on endurance training; Swimming and running drills; External and internal cues When, how and why should you be doing running and/or swimming drills in training? What are internal and external cues, and how do they relate to motor skill acquisition and retention? The latest science on managing training according to the menstrual cycle   LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive Attentional focus and motor learning: A review of 15 years The effect of attentional focus on running economy (Schucker 2009) Does the attentional focus adopted by swimmers affect their performance? (Stoate 2011) Coaching cues - article by Owen Walker and Brett Bartholomew Honing your swimming skills: constrain to gain! - article by Andrew Sheaff Pre-run mobility routine Pre-swim mobility routine The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis (McNulty 2020) How the Menstrual Cycle Affects Athletic Performance - article by Alex Hutchinson FTP #35: Kelly McNulty & Kirsty Elliott-Sale – The Female cyclist series: Menstrual cycle and endurance exercise performance - Fuel the Pedal podcast Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105   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.

Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253    Michael Liberzon and Andrew Buckrell from the Endurance Innovation Podcast interview Mikael Eriksson on devices, apps, tools and technology that help (and those that hinder) triathletes and endurance athletes in training and racing.     IN THIS EPISODE YOU'LL LEARN ABOUT: -GPS-watches, bike computers, heart rate monitors, and power meters -Advanced metrics (e.g. left/right balance, ground contact time, torque effectiveness...) -Training planning and logging systems (Training Peaks, Today's Plan, Excel, pen and paper...) -Heart Rate Variability, sleep tracking, and recovery monitoring -Performance testing (lactate, VO2max, INSCYD...)  -Aerodynamic sensors for cycling   SHOWNOTES: https://scientifictriathlon.com/tts253/   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: Endurance Innovation Podcast Endurance Innovation 67 – Mikael Eriksson on the value and pitfalls of devices Endurance Innovation 25 – Mikael Eriksson on frequency vs duration Endurance Innovation 08 – Mikael Eriksson That Triathlon Show (flipping the mic) with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#194   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 #105 - Training and benchmark workouts for a first Ironman; Equipment for a first Ironman; Winter base training on the bike What are examples of key benchmark workouts you should do in training before a half and full Ironman? Swim training volume for a first Ironman Running and cycling shoes, TT-bike or road bike, and aero or road helmet for a first Ironman How to set up your indoor bike training environment for fun and quality training What should your bike training look like during the winter base training phase   LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans Q&A episode archive DC Rainmaker Watts It Worth? - Article by Dan Bigham Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229 Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235 Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201   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.

Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252 Bob Murray, PhD, did his doctorate in exercise physiology at the Ohio State University and then became a university professor. He later left academia to work in applied sports science, including 23 years as director of the world famous Gatorade Sports Science Institute, and is now an independent consultant helping businesses in the sports and fitness industry understand and leverage state of the art sports science. Recently, Dr. Murray published a review article on glycogen metabolism and resynthesis in the Nutrition Reviews journal, which is the topic of today's interview.    IN THIS EPISODE YOU'LL LEARN ABOUT: -When and how is glycogen (the stored form of carbohydrate in the body) used at rest and during exercise (glycogen metabolism 101) -What is the relation between glycogen and performance? -What is the relation between glycogen and training adaptations? -How much glycogen do we store, and how quickly do these stores get depleted during training and racing?  -When and why is fast and complete glycogen resynthesis important for athletes?  -How can we influence glycogen resynthesis rates through diet, types and amount of carbohydrate replenishment, protein co-ingestion, nutrient timing etc.? -For what level of athletes is fast glycogen resynthesis important?  -The positive and negative effects and consequences of deliberately or unknowingly delaying glycogen resynthesis   SHOWNOTES: https://scientifictriathlon.com/tts252/   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: Sports Science Insights - Dr. Murray's website Fundamentals of glycogen metabolism for coaches and athletes 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   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.