That Triathlon Show

Menachem Brodie, a leading strength training coach for cyclists and triathletes, shares invaluable insights into strength training for endurance athletes. He discusses the essential role of assessments in creating tailored programs and emphasizes integrating strength work into typical triathlon training schedules. Brodie also outlines the sequencing of strength and endurance workouts and the importance of using home-based equipment like kettlebells. His expertise highlights the need for personalized coaching to optimize performance while reducing injury risks.

Q&A #35 - Lactate and VO2max testing, thresholds and zones, and dealing with illness  Lactate and VO2max testing: good and bad testing protocols What do the results from lactate or VO2max tests really mean and how do you use them? How do you set training zones based on your threshold found in testing?  How do you change your training when illness strikes?     LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans To lab test or not to lab test with Alan Couzens | EP#79 Triathlon periodisation with Chris Myers | EP#112     SPONSORS: ROKA - Enter the ROKA + Scientific Triathlon Giveaway to win prizes worth more than $2000m including race entry to an IRONMAN race of your choice and a ROKA Maverick X Wetsuit. And as usual, you can get 20% off a regular order on roka.com 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 Twitter - my handle is @SciTriat.

In this discussion, Menachem Brodie, a leading strength training coach for cyclists and triathletes, shares valuable insights into the benefits of strength training for endurance athletes. He emphasizes how proper strength routines can enhance performance and prevent injuries while dispelling common misconceptions about bulking up. Brodie also discusses the importance of individualized training regimens and how to effectively integrate strength training with swim, bike, and run workouts. He touches on assessments and periodization to optimize athletic development.

Q&A #34 - Strength training on the bike, training changes during forced time off from swimming, and Sprint Interval Training How to use "strength training on the bike" (high power sprints and strength endurance/low cadence training) How to change your training when injury forces you to stay away from the pool Sprint interval training on the bike - should you do them in the TT position or sitting up?     LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Sprint Interval Training with Jerome Koral | EP#151 Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175 Develop swim technique and power with the Vasa Trainer and Rob Sleamaker – EP#46 Q&A #31 - Cycling cadence in training and racing - the scientific and anecdotal evidence       SPONSORS: ROKA - Enter the ROKA + Scientific Triathlon Giveaway to win prizes worth more than $2000m including race entry to an IRONMAN race of your choice and a ROKA Maverick X Wetsuit. And as usual, you can get 20% off a regular order on roka.com 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 Twitter - my handle is @SciTriat.

Professor John Hawley is one of the leading researchers in the world on sports nutrition, the interaction between exercise and diet on fat and carbohydrate regulation, and the cellular and molecular basis of endurance sports adaptations. He gives us a complete update on what we actually know as of today about endurance sports nutrition, and where evidence is still lacking.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Nailing the basics of endurance sports nutrition - what's most important to consider and get right? -Getting clear on commonly misunderstood terminology in the field of nutrition -Beyond the basics: the impact on endurance performance of manipulating carbohydrate availability, nutrition periodisation, and day to day diet -Fat, carbs, and their impact on inflammation and recovery, insulin response, and body composition -How do elite endurance athletes actually eat? -Common myths about and mistakes amateur athletes make with nutrition   SHOWNOTES: https://scientifictriathlon.com/tts181/   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 - Enter the ROKA + Scientific Triathlon Giveaway to win prizes worth more than $2000m including race entry to an IRONMAN race of your choice and a ROKA Maverick X Wetsuit. And as usual, you can get 20% off a regular order on roka.com with the discount code TTS. LINKS AND RESOURCES: All past nutrition episodes on That Triathlon Show John's ResearchGate profile Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport Swifter, higher, stronger: What’s on the menu? Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle 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 Twitter - my handle is @SciTriat.

Q&A #33 - Incorporating bike or run commutes to work in training, and distinguishing between good and bad lower heart rate How should you effectively incorporate bike or run commutes into your training to get training benefits without compromising quality in other key workouts?  How does this change if you do both a regular workout and the morning bike/run commute? How should you think about nutrition around training in the morning and commuting to work? How do you distinguish between a reduction in exercise heart rate due to getting fitter versus being in a state of non-functional over-reaching?     LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Heart Rate Variability (HRV) - Applications and Insights in 2018 and Beyond with Marco Altini | EP#144 Non-functional overreaching with Cyril Schmit | EP#159 World Champions keep things simple: training masterclass with Joel Filliol | EP#172 Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173     SPONSORS: ROKA - Enter the ROKA + Scientific Triathlon Giveaway to win prizes worth more than $2000m including race entry to an IRONMAN race of your choice and a ROKA Maverick X Wetsuit. And as usual, you can get 20% off a regular order on roka.com 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 Twitter - my handle is @SciTriat.

Sebastian Weber is a sports scientist and highly successful coach, in both professional sports (having worked with athletes like Peter Sagan, Tony Martin, and André Greipel) and with age-group endurance athletes. He is also the co-founder of the physiological performance software INSCYD. In this episode we discuss cycling technique, quality of movement, and holding a good (aerodynamic) position, and how the LEOMO Type-R device can be used to improve these important but easily forgotten aspects of cycling and triathlon cycling.   IN THIS EPISODE YOU'LL LEARN ABOUT: -The importance of quality of movement in cycling, and how it has become somewhat forgotten in a world obsessed with power. -The LEOMO Type-R device, and how it can measure quality of movement in a large variety of ways to help assess and inform training. -Examples of common issues regarding quality of movement and how to correct them -How to use the LEOMO Type-R to improve aerodynamics -How much should triathletes and time trialists train in the TT-position -Is the LEOMO Type-R a good investment for age-group triathletes?   SHOWNOTES: https://scientifictriathlon.com/tts180/   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 - Enter the ROKA + Scientific Triathlon Giveaway to win prizes worth more than $2000m including race entry to an IRONMAN race of your choice and a ROKA Maverick X Wetsuit. And as usual, you can get 20% off a regular order on roka.com with the discount code TTS. LINKS AND RESOURCES: Leomo's website FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 Learn more about INSCYD metabolic testing INSCYD 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 Twitter - my handle is @SciTriat.

Q&A #32 - Training on 3-5 hours per week, and how to get started with adding high-intensity training to your program   How should you train on just 3-5 hours of available training time per week?  Should you still periodise your training, and if so, how?  How do you introduce more high-intensity training to your program without doing too much?  How can you evaluate and review this change in training?      LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Q&A #28 - Time management, training on limited time, mastering workout logistics and transitions, training frequency vs. workout duration and training to distance or to time? Heart Rate Variability (HRV) - Applications and Insights in 2018 and Beyond with Marco Altini | EP#144     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 Twitter - my handle is @SciTriat.

The Nike Vaporfly 4% running shoes are supposed to improve running economy by 4%. Wouter Hoogkamer, PhD, is one of the researchers who found out that this improvement is actually legit. What's more, he has researched how much faster that improvement in running economy could make you. In today's episode we discuss the Vaporfly 4% shoes, running shoes in general, running economy, breaking two hours for the marathon, and more.   IN THIS EPISODE YOU'LL LEARN ABOUT: -The Nike Vaporfly 4% shoes, and how Wouter and his colleagues at the University of Colorado verified that they can reduce the energetic cost of running a given speed by 4%. -Running economy, and how improvements in it translates to improvements in speed. Slower runners may benefit more from the 4% shoes than faster runners. -Footwear in general, and the tradeoff between cushioning (which is good for running economy) and weight (which is bad for running economy) -The impact of drafting in running - how much energy can it save you? -   SHOWNOTES: https://scientifictriathlon.com/tts179/   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: Nike Vaporfly 4% time savings Excel spreadsheet A Comparison of the Energetic Cost of Running in Marathon Racing Shoes The Biomechanics of Competitive Male Runners in Three Marathon Racing Shoes: A Randomized Crossover Study Extrapolating Metabolic Savings in Running: Implications for Performance Predictions How Biomechanical Improvements in Running Economy Could Break the 2-hour Marathon Barrier Reflecting on Eliud Kipchoge’s Marathon World Record: An Update to Our Model of Cooperative Drafting and Its Potential for a Sub-2-Hour Performance 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 Twitter - my handle is @SciTriat.

Q&A #31 - Cycling cadence in training and racing - the scientific and anecdotal evidence   What does science say about the pros and cons of cycling at different cadences?  What cadence ranges are most effective in racing?  What are the potential performance benefits of training at high and low cadences? A 2018 cycling cadence research round-up   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Q&A #2 - Back to back workouts and low-cadence bike training FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 INSCYD testing  Effects of Cycling Training at Imposed Low Cadences - A Systematic Review (2017, International journal of sports physiology and performance) Brennan - The Effect of Cadence on the Mechanics and Energetics of Constant Power Cycling. Mitchell - The Impact of Cycling Cadence on Respiratory and Hemodynamic Responses to Exercise. Graham - Effect of Cadence on Time Trial Performance in Recreational Female Cyclists Aasvold - Joint specific power production in cycling: The effect of cadence and intensity Blackwood - Effects Of Cycling Cadence On Physiological Variables     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 Twitter - my handle is @SciTriat.