That Triathlon Show

An in-depth discussion and Q&A session on the ins and outs and dos and don'ts of polarised training for triathletes and endurance athletes in general. This episode is a follow-up to the extremely popular interview with the godfather of polarised training, Dr. Stephen Seiler in EP#177.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Personal case examples from Mikael Eriksson's and Stephen Seiler's training and resulting performance improvements -Common objections to polarised training -How can polarised training apply to age-group triathletes? -Polarised training for beginner athletes, masters athletes, and for longevity and health (rather than performance) -Periodisation with polarised training -How to execute low-intensity workouts correctly -How to execute high-intensity workouts correctly   SHOWNOTES: https://scientifictriathlon.com/tts178/   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: Polarised training with Stephen Seiler, PhD | EP#177 Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 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 Twitter - my handle is @SciTriat.

Q&A #30 - Training reviews for the self-coached athlete and critical power / metabolic profiling tests   How should the self coached athlete review their training? What to look at, and how regularly? Metrics and things to track - and what you don't need to track and care about. What critical power / metabolic profiling test options exist, and what are the preferred ones?   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Beginner Tip 29 - Metrics you should be tracking FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 INSCYD Metabolic Testing     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.

Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as 'polarised training'.   IN THIS EPISODE YOU'LL LEARN ABOUT: -What is polarised training, and what is the evidence behind it? -Polarised training and "pyramidal training" - the nuances of training for different kinds of endurance sports and events -Does polarised training work for time-limited age group triathletes? -How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests) -Triathlon-specific considerations with polarised training   SHOWNOTES: https://scientifictriathlon.com/tts177/   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: Stephen's ResearchGate profile Stephen's Twitter profile Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 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 The Training Characteristics of the World's Most Successful Female Cross-Country Skier Seiler's Hierarchy of Endurance Training Needs. Does Polarized Training Improve Performance in Recreational Runners? Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? Intervals, Thresholds, and Long Slow Distance:  the Role of Intensity and Duration in Endurance Training 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 #29 - Long slow distance and training zones, and LCHF for triathlon - yay or nay?   Is it "bad" to stay in a higher heart rate zone (e.g. zone 4) for your long runs and long slow distance training in general?  What can you do to get your heart rate down in these workouts?  Mikael's perspective on LCHF (low-carb high-fat) diets in endurance sports A sneak peak of the Supernova 2.0 study results   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Autonomic recovery after exercise in trained athletes: intensity and duration effects.  Findings from Supernova 2.0 study comparing LCHF and HCLF diets       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.

Bo Falck Hansen, PhD, is a researcher and cycling coach with a special interest in training and performance for the aging athlete. He describes the top-5 challenges that masters athletes in triathlon and other endurance sports face, and how to tackle them.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Reducing the rate of decline in aerobic capacity (VO2max) with the right kind of endurance training -Reducing the rate of loss of lean muscle mass with the right kind of strength training -Reducing the impact of the insulin response while still making sure you perform in training and racing with periodised carbohydrate intake -Maintaining flexibility, coordination, and balance -Having the right attitude to aging   SHOWNOTES: https://scientifictriathlon.com/tts176/   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: Masters Athletes: How to minimize the performance decline for aging triathletes | EP#20 The Triathlete's Strength Training Formula | EP#81 Mastering Triathlon as a Masters Athlete with Karen Smyers | EP#102 Case Studies in Physiology: Maximal oxygen consumption and performance in a centenarian cyclist Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training Optimizing strength training for running and cycling endurance performance: A review Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers Enhanced Endurance Performance by Periodization of CHO Intake: "Sleep Low" Strategy Periodization of Carbohydrate Intake: Short-Term Effect on 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 #28 - Time management, training on limited time, mastering workout logistics and transitions, training frequency vs. workout duration and training to distance or to time?   How should you structure training for a sprint triathlon when you can only train 4 days per week? Is it more important to have a higher training frequency (more workouts) or longer individual workouts if the total time/duration is the same, and why? Is it better to train to time or to distance, and why? How do you manage your time effectively and become a master of workout logistics and transitions in order to get the most out of your training time budget?   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans "How Should I Use My X Hours of Training Time per Week?” with AJ Johnson | EP#134 Training smart, managing time, and setting goals with Kate Roberts | EP#92 Time management and balance with Amy Farrell | EP#37 Strategies and Hacks for the Time-crunched Triathlete | EP#10     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.

Dan Lorang is the coach of triathletes like Jan Frodeno and Anne Haug, as well as a high performance coach and Head of Innovation of the Bora Hansgrohe professional cycling team. In this Training Talk we dive deep into a variety of topics on training and performance, in particular as it pertains to long-distance triathlon.   IN THIS EPISODE YOU'LL LEARN ABOUT: -The training bull's eye: maximising adaptations -How to structure your training over an entire season (e.g. leading up to an Ironman) as well as on a weekly level -Bike training structure -Swim training structure -Run training structure -The importance of heart rate -The importance of physiological testing   SHOWNOTES: https://scientifictriathlon.com/tts175/   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: FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 Bora Hansgrohe professional cycling team   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 #27 - Cramping (with expert guest Andy Blow), what CTL is required to get to Kona and a little rant...   How do you solve cramping issues when you've tried everything, with expert guest Andy Blow Is there any particular Chronic Training Load (CTL) number you should shoot for if you want to qualify for Kona?  A rant about over-reliance on arbitrary metrics like TSS and how it causes athletes to forget the meaning of training: adaptations and performance   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Hydration, sodium and cramping with Andy Blow | EP#49 Effective Swimrun Training with Andy Blow | EP#126 Kona qualification: what it takes (in hard numbers) with Russell Cox | EP#76 Precision Hydration blog     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.

Training camps are great (and fun!) ways to increase fitness and build up towards a strong triathlon racing season. But there are several important do's and don'ts you must pay attention to if you want to make the camp a successful one from which you come out the other side stronger. The main reason many age-groupers do not benefit from training camps is that they are unaware of, or do not adhere to these triathlon training camp commandments.   IN THIS EPISODE YOU'LL LEARN ABOUT: -The objectives of a training camp -How much volume can and should you do on a training camp -How much intensity can and should you do on a training camp -Training tips for swimming, cycling, and running when on a training camp -Nutrition, hydration, workout and post-workout fuelling, and recovery tips for a training camp -How to resume training after a training camp   SHOWNOTES: https://scientifictriathlon.com/tts174/   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.   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 #26 - Swim training on two swims per week, what to do when heart rates spikes as soon as you start jogging, the danger of potluck training and the myth of base and build   How should you structure your swim training on two swims per week? What should you do when you cannot run at a low-intensity heart rate, since it spikes as soon as you start jogging? Why you need to avoid potluck training (or combining incompatible training philosophies)  Is the concept of "Base" and "Build" training a myth?   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132 Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133 Q&A #12 - Heart rate or power zones, and incorporating additional races into a training plan To lab test or not to lab test with Alan Couzens | EP#79     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.     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.