That Triathlon Show

Andy Blow, founder of Precision Hydration is back on the show to revisit the topic of hydration and nutrition strategies for triathlon and endurance events and races. This episode is packed with practical and actionable advice that will put you in a great spot to get your race day nutrition and hydration right.   IN THIS EPISODE YOU'LL LEARN ABOUT: -An overview on sweat rate and sweat sodium concentrations, and the vast differences in losses and replacement needs between individuals -Why Andy recommends separating your energy from your hydration -Training the gut to better tolerate nutrition and hydration during racing -Hydrogels like Maurten and Beta Fuel -Wearables that measure hydration and sweat status in real-time and non-invasively   SHOWNOTES: https://scientifictriathlon.com/tts218/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   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. Get 20% off your entire order with the discount code TTS20.    LINKS AND RESOURCES: Carbohydrate hydrogel beverage provides no additional cycling performance benefit versus carbohydrate alone Hydrogel Carbohydrate-Electrolyte Beverage Does Not Improve Glucose Availability, Substrate Oxidation, Gastrointestinal Symptoms or Exercise Performance, Compared With a Concentration and Nutrient-Matched Placebo How to measure your sweat rate to improve your hydration strategy - Precision Hydration blog How to estimate how much sodium you lose in your sweat - Precision Hydration blog The Science of Endurance Hydration - Training Peaks University course - DISCOUNT CODE (50%): "SWEAT-H6YF" Hydration, sodium and cramping with Andy Blow | EP#49 Hydration in endurance sports: a Q&A with Andy Blow | EP#191 Effective Swimrun Training with Andy Blow | EP#126 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 #70 - Preparing for a windy bike course; Running outside in the cold versus the treadmill; Two-stroke breathing versus bilateral breathing; How to add training volume safely; When to change bike tires How can you prepare for a windy bike course when most of your training is indoors?  Is it better to run on the treadmill or outdoors in winter in sub-freezing temperatures? How do you dress for cold outdoor running?  When should you breathe every two strokes and when should you breathe bilaterally? What are best practices for increasing your training volume safely? When is it time to change bike tires?    LINKS AND RESOURCES: That Triathlon Show website  Coaching Training Plans Endurance Innovation 25 - Mikael Eriksson on Frequency vs Duration   SPONSORS: ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.   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.   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.

Dan Atkins is the Head Coach of the Triathlon Australia Performance Centre on the Gold Coast. He discusses the demands of elite draft-legal triathlon in 2020 and how to prepare for these demands. All along, he shares training advice highly applicable to any endurance athlete, elite or amateur, triathlete or single-sport.    IN THIS EPISODE YOU'LL LEARN ABOUT: -The demands of elite draft-legal triathlon in 2020.  -Training elite and developmental athletes for world class draft-legal performances -A typical training week of the squad of elite athletes at the Gold Coast performance center -How the training develops over the course of a season  -The importance and challenges of a daily training environment with group training -Coaching and training lessons learnt from integrating para-triathletes with able-bodied athletes -Dan's number one piece of advice for any endurance athlete   SHOWNOTES: https://scientifictriathlon.com/tts217/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   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. Get 20% off your entire order with the discount code TTS20.    LINKS AND RESOURCES: How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154 World Champions keep things simple: training masterclass with Joel Filliol | EP#172 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 #69 - Planning your race schedule; Suppressed heart rate in high-intensity training How many tune-up races should you consider doing in a season before a late-summer A-race?  How should you approach training for those tune-up races to be in peak fitness when it matters?  Possible reasons and solutions for suppressed heart rate in high-intensity interval training: non-functional over-reaching, glycogen depletion, peripheral endurance limitations    LINKS AND RESOURCES: That Triathlon Show website  Coaching Training Plans How to measure your sweat rate to improve your hydration strategy - Precision Hydration Volume, intensity and physiological adaptations with prof. David Bishop | EP#215   SPONSORS: ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.   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.   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. Charles Samuels is the Medical Director of the Centre for Sleep & Human Performance in Calgary, Alberta. One of his key interest areas is exploring the relationship of sleep on recovery and performance in elite Canadian athletes, up to the Olympic level. In this episode, Dr. Samuels filters through some of the noise surrounding sleep, gives practical advice for getting adequate sleep, and discusses why sleep tracking wearables do more harm than good.    IN THIS EPISODE YOU'LL LEARN ABOUT: -The Athlete Sleep Screening Questionnaire -Differences between athletes and the general population in sleep patterns and sleep requirements -Why wearables and sleep trackers do more harm than good for our sleep -The case for catching up on sleep or banking sleep, and shooting for a weekly sleep goal -Caffeine, napping, and chronotypes   SHOWNOTES: https://scientifictriathlon.com/tts216/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   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. Get 20% off your entire order with the discount code TTS.    LINKS AND RESOURCES: Centre For Sleep & Human Performance Athlete Sleep Screening Questionnaire (ASSQ) Sleep, recovery, and performance with Shona Halson | EP#52 5 Laws of Sleep for Athletes - by Alex Hutchinson on Sweat Science, featuring Dr. Samuels Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD 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 #68 - Training zones and energy systems; Effective training with no goal race; Block training considerations; Weightlifting belts, yay or nay? How do "training zones" relate to "energy systems"? How should you structure your training over the course of a year when the goal is to improve performance, but you don't target a specific race?  Common mistakes done in block training When (if ever) is it acceptable to use a lifting belt when lifting weights in the gym?   LINKS AND RESOURCES: That Triathlon Show website  Coaching Training Plans Scientific Triathlon Training Zones Calculator Volume, intensity and physiological adaptations with prof. David Bishop | EP#215 Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175   SPONSORS: ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.   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.   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 David Bishop is a world leader in muscle exercise physiology with more than 250 publications to date. He explains how high training volume and high-intensity training each leads to particular endurance adaptations on a cellular and mitochondrial level. Knowing about these adaptation pathways and effects of different training methodologies is essential for triathletes and coaches when planning out their training.    IN THIS EPISODE YOU'LL LEARN ABOUT: -The difference between mitochondrial content and mitochondrial function -How high-volume training skews towards increased mitochondrial content, and high-intensity training towards improved mitochondrial function -Mitochondrial content may be the more important adaptation of the two when it comes down to performance -Different intensity levels and their benefits and drawbacks -Guidelines on appropriate Training Intensity Distributions  -"Training Low" - adaptations to training with low glycogen stores   SHOWNOTES: https://scientifictriathlon.com/tts215/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   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. Get 20% off your entire order with the discount code TTS.    LINKS AND RESOURCES: David's Research Gate profile CrossTalk opposing view: Exercise training volume is more important than training intensity to promote increases in mitochondrial content Polarised training with Stephen Seiler, PhD | EP#177 Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181 Interval Training – Science and Application part 1 with Paul Laursen | EP#128 Interval Training – Science and Application part 2 with Paul Laursen | EP#129 Interval Training – Science and Application part 3 with Paul Laursen | EP#163 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.

Discover the pros and cons of back-to-back workouts for triathletes, focusing on time efficiency and recovery. Explore optimal nutrition strategies for 70.3 races, including the balance between solid foods and gels. Learn about individualized fueling plans to maximize performance during training and races. Get insights on when to train fasted versus when to ensure your body is well-fueled with carbohydrates. Tune in for expert advice to elevate your triathlon game!

We look back at 2019 and listen to some of the very best audio segments from the top-10 interviews of That Triathlon Show this year.   IN THIS EPISODE YOU'LL HEAR FROM: -World Champions keep things simple: training masterclass with Joel Filliol | EP#172 -Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175 -FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 -Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181 -Polarised training with Stephen Seiler, PhD | EP#177 -Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195 -Injury prevention and rehabilitation with James Debenham, PhD | EP#209 -Training talk with world-class cyclist Amber Neben and coach Tim Cusick | EP#205 -Anybody can be a Kona qualifier: genetics is not your limiter with Alan Couzens | EP#186 -The top-5 challenges for masters athletes and how to overcome them - Bo Falck Hansen, PhD | EP#176   SHOWNOTES: https://scientifictriathlon.com/tts214/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   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 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. Get 20% off your entire order with the discount code TTS20.    LINKS AND RESOURCES: World Champions keep things simple: training masterclass with Joel Filliol | EP#172 Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175 FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181 Polarised training with Stephen Seiler, PhD | EP#177 Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195 Injury prevention and rehabilitation with James Debenham, PhD | EP#209 Training talk with world-class cyclist Amber Neben and coach Tim Cusick | EP#205 Anybody can be a Kona qualifier: genetics is not your limiter with Alan Couzens | EP#186 The top-5 challenges for masters athletes and how to overcome them - Bo Falck Hansen, PhD | EP#176 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 #66 - Whoop and Halo Sport - the next big things or riding the hype wave?  What is the evidence supporting the Whoop strap, that measures heart rate, heart rate variability (HRV) and tracks sleep?  Is continuous HRV-measurement overnight better than a standardised morning measurement?  Is there any validation for the accuracy of Whoop's measurements? What is the evidence supporting the Halo Sport neurostimulator, that uses transcranial direct current stimulation (tDCS) to supposedly improve athletic performance?  Issues with the marketing of both the Whoop and Halo Sport devices   LINKS AND RESOURCES: That Triathlon Show website  Coaching Training Plans Electrolyte beverage consumption alters electrically induced cramping threshold New lab-based evidence suggests electrolyte intake can help reduce cramps - Precision Hydration blog HRV-article by Marco Altini Is Brain Stimulation the Next Big Thing? - Alex Hutchinson The Ergogenic Effects of Transcranial Direct Current Stimulation on Exercise Performance Effect of transcranial direct current stimulation on exercise performance: A systematic review and meta-analysis. The effects of transcranial direct current stimulation on objective and subjective indexes of exercise performance: A systematic review and meta-analysis.     SPONSORS: ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.   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 THATTRIATHLONSHOW and get your first box for free.   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.