That Triathlon Show

What dietary supplements should triathletes and endurance athletes consider using based on current evidence? We go through a recent review paper that has analysed all the current evidence to come up with clear guidelines for which supplements are potentially beneficial and which will just result in expensive pee.    IN THIS EPISODE YOU'LL LEARN ABOUT: -Supplements used to prevent or treat nutrient deficiencies -Supplements (sports foods) used to provide a practical form of energy and nutrients -Supplements that directly improve sports performance -Supplements that improve performance indirectly -Adverse effects and antidoping rule violations from lack of quality assurance in supplement manufacturing   SHOWNOTES: https://scientifictriathlon.com/tts193/   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 OR use the code THATTRIATHLONSHOW20 to get 20% off your entire 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. Get 20% off your entire order with the discount code TTS.    LINKS AND RESOURCES: IOC consensus statement: dietary supplements and the high-performance athlete What's in Your Beet Juice? Nitrate and Nitrite Content of Beet Juice Products Marketed to Athletes. Australian Supplements Survey Highlights Need for Testing Informed-Sport All nutrition-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.

Q&A #45 - Intensity unnecessary (?) for Ironman, warm-ups, lactate test timing, and adjusting a training week Is it really necessary to do any intensive training when preparing for an Ironman? Can you just do base miles?  When is the best time to get a lactate test?  How should you time your warm-up for an Olympic race, considering wave starts, transition area closing and so on?  How do you adjust a training week if you are prevented from doing one discipline (e.g. swimming) but could supplement with another (or two)? The impact of heat on carb/fat oxidation ratios (a correction to Q&A #44)   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Q&A #44 - Carb/fat combustion based on pace and heart rate; VO2max intervals on flats or uphill Modulation of carbohydrate and fat utilization by diet, exercise and environment Race-day warm-up | EP#35     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 TTS.   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 OR use the code THATTRIATHLONSHOW20 to get 20% off your entire 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.

Lachlan Kerin is an Australian triathlon coach, professional triathlete, and the newest member of the Scientific Triathlon team. He has over 50 professional IRONMAN 70.3 races to his name, has experience from working with some of the best coaches in the world, and among other accomplishments, has set 3 bike course records in IRONMAN 70.3 races.    IN THIS EPISODE YOU'LL LEARN ABOUT: -Lachlan's training methodology - how does a professional long-distance triathlete train? -What he has learnt from being coached by coaches like Cam Brown, Grant Giles, and professor Paul Laursen -Advice for age-groupers on low-hanging fruit to pick and common mistakes to avoid -Lachlan's coaching philosophy and methodology   SHOWNOTES: https://scientifictriathlon.com/tts192/   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 OR use the code THATTRIATHLONSHOW20 to get 20% off your entire 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. Get 20% off your entire order with the discount code TTS.    LINKS AND RESOURCES: Lachie's bio on the Scientific Triathlon coaching page 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 prof. Paul Laursen | EP#163 Lactate and bioenergetics: quantifying and improving endurance performance with Shannon Grady | EP#190 Bike maintenance 101 and become your own mechanic with Jimmy Seear | EP#115 CONTACT LACHIE ABOUT COACHING: Email lachie@scientifictriathlon.com and mikael@scientifictriathlon.com    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 #44 - Carb/fat combustion based on pace and heart rate; VO2max intervals on flats or uphill If heart rate was in zone 4 and pace in zone 2: did you use mostly carbs or fats for fuel?  Can you do track/road intervals on hilly trails, and if so, should they still keep the same structure or can they be free form?  Should mobility work count towards your total training duration?   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans     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 TTS.   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 OR use the code THATTRIATHLONSHOW20 to get 20% off your entire 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.  

Andy Blow, founder of Precision Hydration and former elite triathlete answers listener questions about hydration and electrolytes in racing and training.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Hydration preloading for races -Rehydrating after training and racing -Having three independent levers on race day: water, electrolytes and calories -Hypotonic vs. hypertonic solutions -Cramping on the Ironman run   SHOWNOTES: https://scientifictriathlon.com/tts191/   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 OR use the code THATTRIATHLONSHOW20 to get 20% off your entire 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. Get 20% off your entire order with the discount code TTS.    LINKS AND RESOURCES: Hydration, sodium and cramping with Andy Blow | EP#49 Q&A #27 - Cramping (with expert guest Andy Blow), what CTL is required to get to Kona and a little rant... Should you really just ‘drink water to thirst’? - Precision Hydration blog post Why do athletes suffer from cramp? - Precision Hydration blog post Should your hydration strategy change as you get older? - Precision Hydration blog post What Your Body Actually Needs During Different Types of Endurance Exercise - Precision Hydration blog post Different types of sports drink and when to use them. - Precision Hydration blog post 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 #43 - Weight gain during Ironman training, and is there too much intensity in traditional triathlon swim programs   Why am I gaining weight rather than losing or maintaining weight when training for an Ironman? Is there too much intensity in "traditional" triathlon swim programs?   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans     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 TTS.   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.  

Shannon Grady is the founder of GO! Athletics and an expert in the application of bioenergetics, lactate dynamics, and applied physiology for endurance performance optimization. Shannon has worked with over 9000 athletes including Olympic, professional, collegiate, and high school athletes in over 25 sports, and is herself a former professional runner, NCAA All-American, and five-time Team USA Triathlon with 4 Top-10 ITU World Championship finishes.   IN THIS EPISODE YOU'LL LEARN ABOUT: The science of bioenergetics and lactate dynamics and how they relate to endurance performance and training The fallacy of traditional lactate testing A systems based training approach based on the individuals range of lactate concentration How many endurance athletes lack at least one system and are therefore bioenergetically limited and therefore compromising their endurance perfomance Training mistakes that lead to bioenergetic deficits and suboptimal performance and training adaptations Nutrition mistakes that lead to bioenergetic deficits and suboptimal performance and training adaptations   SHOWNOTES: https://scientifictriathlon.com/tts190/   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 TTS.  LINKS AND RESOURCES: Go! Athletics - Shannon's website Threshold Confusion: Aerobic, Anaerobic, Lactate, Functional - Help! | EP#71 FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 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 #42 - Increasing swimming stroke rate, heart rate response to different bike intervals, and becoming less reliant on your kick when swimming  How to increase your swimming stroke rate effectively.  Why doesn't heart rate rise as much in very short and hard intervals as in longer and slightly less intense intervals? How can you transition to becoming less reliant on your kick in swimming - particularly in the open water in a wetsuit   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Swim Types and Fault Fixers with Swim Smooth's Paul Newsome | EP#188 Like A BMI Chart But For Your Swimming Polarised training with Stephen Seiler, PhD | EP#177     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 TTS.   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.  

Learn about ten extremely important and high-leverage ways to improve your training and triathlon performance. These aspects of the training process are often not in place, in particular in self-coached athletes. If you can start incorporating even a few of them in your training you are pretty much guaranteed to see great improvements in your training and triathlon performance.    IN THIS EPISODE YOU'LL LEARN ABOUT: -Knowing the purpose of each and every workout -Having the right mindset in training to make the most of every workout -Prerequisites of successful workouts - mobilisation, hydration status, energy and carbohydrate status, recovery status -Using session-RPE to train at the right intensity -Focusing on the big picture -Balancing your engine and your chassis -Getting out of your comfort zone by doing things that you consciously or subconsciously tend to avoid doing in training -Using group training strategically -Benefiting from the compound effect of coaching, testing, and technical advice -Constantly improving your training and racing by an effective review and self-reflection process   SHOWNOTES: https://scientifictriathlon.com/tts189/   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 TTS.    LINKS AND RESOURCES: A New Approach to Monitoring Exercise Training - Carl Foster   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 #41 - Back to back morning workouts; flip turns, bilateral breathing and non-freestyle strokes; and run training progress when returning from a stress fracture Can you do two workouts in the morning rather than one in the morning and one in the evening and still get the same benefits? Should triathletes learn how to do flip turns, how to swim other strokes than freestyle and how to bilaterally breathe? What is a safe way to get back into running when returning from a stress fracture?   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans   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 TTS.   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.