That Triathlon Show

Q&A #23 - Maintaining race fitness for an entire race season and the mental battle of FTP-tests   How do you keep a high race fitness for an entire season with multiple sprint and Olympic distance triathlons spread out over a period of time?  Should you train differently for the sprint races compared to the Olympic distance races?  What's the right mindset to have in FTP-tests (or other benchmarking tests) to get the most out of yourself and avoid performance anxiety?   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Tapering and peaking in triathlon: the art and the science | EP#119 Mikael's interview on Humans of Triathlon    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 THATTRIATHLONSHOW.     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.

Wendy Mader is a coach as well as former Ironman age-group world champion, with more than 25 years of experience in triathlon. In this interview we discuss what female athletes need to consider in their triathlon training, and how they may (or may not) need to train differently from male athletes.   IN THIS EPISODE YOU'LL LEARN ABOUT: -What might female triathletes need to do differently than males in their training? -The impact of the menstrual cycle on training -How does age impact training? -Differences between men and women when it comes to psychology, mindset, and confidence.   SHOWNOTES: https://scientifictriathlon.com/tts170/   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!   LINKS AND RESOURCES: T2coaching - Wendy's website How to get started in triathlon with Wendy Mader | EP#4 Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105 Endurance Hour #286 - Polarised Training with Mikael Eriksson   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 #22 - How to improve swim pacing, modify Red Mist workouts, and a beginner's guide to training zones and physiological terms   How to become better at pacing when swimming How to adjust the Classic Red Mist swim session to your current swim ability The few, simple things beginners need to know and care about when it comes to training Different training zone system options for beginners A beginners' guide to some key physiology terms   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 FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169 Training Zones calculator (spreadsheet) Training Zones part 1: Swimming | EP#27 Training Zones part 2: Cycling | EP#29 Training Zones part 3: Running | EP#30   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 THATTRIATHLONSHOW.     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 Greipek) and with age-group endurance athletes. He is also the co-founder of the physiological performance software INSCYD. One of the important factors for his success is his knowledge about exercise physiology and metabolism. Today, he shares this knowledge with us so that you too can benefit from it and become a faster triathlete.   IN THIS EPISODE YOU'LL LEARN ABOUT: -What is FTP (Functional Threshold Power), why does it even exist, and how can you train to improve it? -The only two variables that can be changed to improve FTP: VO2max (Aerobic Capacity) and VLaMax (glycolytic capacity) -Why you need to focus on changing VO2max and/or VLaMax, and NOT FTP itself, if you want to improve your FTP. -How to train to increase VO2max to increase FTP -How to train to decrease VLaMax to increase FTP -How VO2max and VLaMax determine your fat and carb oxidation at any intensity (including submaximal intensities) -Nutritional aspects of changing FTP through changing VO2max and/or VLaMax   SHOWNOTES: https://scientifictriathlon.com/tts169/   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!   LINKS AND RESOURCES: Discover the INSCYD Testing Service - Get tested with INSCYD yourself! This is a remote service, no laboratory needed. Only you and your power meter. INSCYD - physiology performance software founded by Sebastian - video of Sebastian's presentation at a 2018 workshop in Boulder Q&A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?   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 #21 - Training to heart rate or power, improving your aerobic engine for the swim, and are intervals better than long slow distance training?    Do the day to day variations of heart rate mean it's better to train to power (or pace), even though you have assessed your heart rate zones using a lactate test? Things to consider to get the most out of your lactate tests How should you train to you improve your aerobic engine for the swim?  Are intervals better than traditional long runs or ride for improving VO2max?    LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Q&A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?     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.

Barb Lindquist is a US Olympian and the World #1 ranked triathlete from 2003-2004. After retiring from professional racing, she turned to coaching, and also started working for USA Triathlon on the Collegiate Recruitment Program. We discuss training and overall performance in triathlon from both an elite and age-group perspective.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Setting up the world-renowned collegiate recruitment program and the reasons for its success -High performance triathlon now and then - what has changed in the last 15-20 years in training and racing? -Long-term athletic development for elite athletes and for age-group athletes -Things that age-groupers tend to underestimate, and on the flipside, over-value -Fitting triathlon into life, and not life around triathlon for age-group triathletes   SHOWNOTES: https://scientifictriathlon.com/tts168/   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!   LINKS AND RESOURCES: Barb's website Tri Swim Coach podcast - Seiler’s Hierarchy of Swim Training Needs with Mikael Eriksson Endurance Hour #286 - Polarised Training with Mikael Eriksson   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 #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?   How relevant are typical field tests (20-minute bike and run Time Trials, 400 + 200 m Critical Swim Speed test) for half and full Ironman athletes?  How skewed are these tests by athletes' anaerobic capacity?  Can and should Muscular Endurance be tested?  What is the role of race intensity training, if it isn't to improve threshold or VO2max? How important is VO2max (aerobic capacity) anyway for long distance triathlon? The little-known but massively important Ironman training and testing weapon: Lactate Building Rate, VLaMax   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Intermediate Ironman 20-week Training Plan (use coupon code "60" for 60% off until 10th February):  Running pace, bike power version Running pace, bike heart rate version Running power and bike power version INSCYD software INSCYD Boulder Workshop - Youtube video     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.

Susan Sotir coaches with Breakthrough Performance Coaching, has a PhD in Sport and Exercise Psychology and is an assistant professor at Springfield College. We discuss the importance of balancing the art and science of coaching to develop better athletes, and how leaning to heavily on one side can be costly if you're after improved performance.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Why and how to balance the art and science of coaching or triathlon training for the self-coached athlete -Individuality, and why research findings should never be generalised directly to the individual athlete without a good knowledge of the context of this particular athlete -How lab testing can massively beneficial in optimising and individualising an athlete's training, when we apply both the art and science of coaching to their training -How to read research papers the right way, and conduct a critical analysis of the findings within   SHOWNOTES: https://scientifictriathlon.com/tts167/   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!   LINKS AND RESOURCES: Susan's bio on Breakthrough Performance Coaching Science to Practice | EP#109 Intermediate Ironman 20-week Training Plan: Running pace, bike power version Running pace, bike heart rate version Running power and bike power version   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 #19 - Does carbohydrate fueling impact fat oxidation in training and racing, and endurance sports metabolism 101   Does taking on carbs during exercise stop or reduce fat oxidation? The fallacy of the carb/fat oxidation "switch" Effective training is the best way to improve substrate utilisation (and therefore performance) - of both carbs and fats! What we know and don't know about fasted training   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Intermediate Ironman 20-week Training Plan:  Running pace, bike power version Running pace, bike heart rate version Running power and bike power version The Endurance Diet with Matt Fitzgerald | EP#153 Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40 Training The Gut | EP#122 Triathlon Nutrition: Calories, Carbs, Fats, and Proteins – part 1 | EP#94 Triathlon Nutrition: Calories, Carbs, Fats, and Proteins – Part 2 | EP#95     SPONSORS: Retül - Retül Bike Fit makes riding more enjoyable by making you more efficient while reducing the chance of injury and increasing comfort on the bike. It’s also more than just a bike fit - it’s a way to learn about your body, the root cause of your aches and pains, and how a proper fit will help you achieve your cycling goals.   HIIT Science Course - If you are a coach, a sports scientist or student, or an athlete that want in-depth knowledge into understanding the science/physiological response of HIIT, and how to actually apply it in triathlon, enroll in the HIIT Science while enrollment is open 22-31 January 2019.      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.

Jason Koop is the Director of Coaching at Carmichael Training Systems (CTS) and a wealth of knowledge and experience in endurance sports coaching. We dive into a wide variety of triathlon training topics in this interview, including getting specific on how to improve your triathlon run training.   IN THIS EPISODE YOU'LL LEARN ABOUT: -How much (or how little...) fitness should you lose in the off-season? -Why you must know the purpose of every single workout and block of training -How should triathletes structure their run training to improve their running? -Common mistakes triathletes make in their training -Current fads in triathlon and endurance sports   SHOWNOTES: https://scientifictriathlon.com/tts166/   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!   Retül - Retül Bike Fit makes riding more enjoyable by making you more efficient while reducing the chance of injury and increasing comfort on the bike. It’s also more than just a bike fit - it’s a way to learn about your body, the root cause of your aches and pains, and how a proper fit will help you achieve your cycling goals.   LINKS AND RESOURCES: Jason's bio on the CTS website Training Essentials for Ultrarunning - Jason's book Jason Koop on Coaching Competence and Smarter Training - podcast interview on the Strength Running podcast   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.