That Triathlon Show

Sprint interval training consists of 4-7 all out efforts of typically 30 seconds, followed by 4 minutes recovery. Jerome Koral has researched this kind of training, and the results of his studies indicate that it may be one of the most under utilised types of training around, that more triathletes should tap into.   IN THIS EPISODE YOU'LL LEARN ABOUT: Specific sprint interval training (SIT) protocols How effective is SIT at improving Time Trial performance, Time-To-Exhaustion, Maximum Aerobic Speed, and so on? How do these results compare to other types of training, like traditional volume-based training or VO2max-type intervals? Injury risk and other risk factors and considerations with SIT The best times of the season to implement SIT   SHOWNOTES: https://scientifictriathlon.com/tts151/   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!   Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).     LINKS AND RESOURCES: Six Sessions of Sprint Interval Training Improves Running Performance in Trained Athletes Jerome's Research Gate profile Jerome's Twitter   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.   Episode 150 (Monday 8 October) Petri Karvinen is an age-group triathlete from Finland. In this episode we discuss his build-up to Challenge Roth in 2018, where he was limited to 10 hours of training per week but still managed a very strong 10:30 finishing time.   IN THIS EPISODE YOU'LL LEARN ABOUT: Petri's training approach leading up to Challenge Roth (full distance triathlon) A typical 10-hour training week for Petri Focusing on staying healthy, recovering well, and sleeping well and enough Using STAC's Virtual Wind Tunnel to improve his aerodynamics   SHOWNOTES: https://scientifictriathlon.com/tts150/   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!   Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models).     LINKS AND RESOURCES: Twitter: @ptkarvinen Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145 Case study: From Blowing Up on a 250 m Swim to Prospective 70.3 Worlds Qualifier | EP#135 Case study: How David qualified for Kona by training smarter and getting the details right | EP#130 Age-group triathlon case study with Jordan and Jesse Sorrick | EP#124 Starting from zero: triathlon age-grouper success case study with Katarina Larsson & André Campos | EP#106   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 #3 - The validity of 80-20, how easy is easy, and different types of interval workouts.   How easy should your easy training be? Should 80% of your training really be very easy? It's not as clear cut as it's sometimes made out to be In a given time period, should you focus on improving one particular type of interval workouts, or should you mix and match different types of workouts.    LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Quality over quantity for age-group triathletes with Mike Ricci | EP#98     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!    Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).       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.

Petri Karvinen is an age-group triathlete from Finland. In this episode we discuss his build-up to Challenge Roth in 2018, where he was limited to 10 hours of training per week but still managed a very strong 10:30 finishing time.   IN THIS EPISODE YOU'LL LEARN ABOUT: Petri's training approach leading up to Challenge Roth (full distance triathlon) A typical 10-hour training week for Petri Focusing on staying healthy, recovering well, and sleeping well and enough Using STAC's Virtual Wind Tunnel to improve his aerodynamics   SHOWNOTES: https://scientifictriathlon.com/tts150/   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!   Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models).     LINKS AND RESOURCES: Twitter: @ptkarvinen Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145 Case study: From Blowing Up on a 250 m Swim to Prospective 70.3 Worlds Qualifier | EP#135 Case study: How David qualified for Kona by training smarter and getting the details right | EP#130 Age-group triathlon case study with Jordan and Jesse Sorrick | EP#124 Starting from zero: triathlon age-grouper success case study with Katarina Larsson & André Campos | EP#106   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 #2 - Back to back workouts and low-cadence bike training. How to approach doing workouts back to back (e.g.) morning swim immediately followed by a bike workout. How should you adjust the intensity, duration, or nutrition for back to back workouts  Is low-cadence cycling really effective? In training and/or racing? The physiology of low- and high-cadence cycling? What the research says about the effectiveness of including low-cadence training on the bike LINKS AND RESOURCES: That Triathlon Show website  Coaching Training Plans The Trisutto Way of Triathlon Training with Carson Christen | EP#140   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 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.

Coach David Tilbury-Davis shares the process of creating a triathlon race plan. Going through the race planning process and doing your homework can be the difference between having a real shocker or your best triathlon ever.   IN THIS EPISODE YOU'LL LEARN ABOUT: What elements go into a good race plan? Pacing for the bike and the run Planning your nutrition Planning for the environment and weather conditions Preparing for the mental battle in your head When and how should you adapt your plan on the fly in the race?   SHOWNOTES: https://scientifictriathlon.com/tts149/   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 THATTRIATHLONSHOW.   LINKS AND RESOURCES: Training Talk: Splicing Workouts, Cognitive Load, and more with David Tilbury-Davis | EP#53 David's Website Instagram: @coachtilburs Twitter: @TilburyDavis   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.

Beginner Tip 37 - Bike Speed and Momentum. On this week's episode:   The power-cost of accelerating vs. maintaining speed Speed and momentum uphill, into headwinds, and coming out of corners The best way to accelerate up to speed Burning matches Conserving energy LINKS AND RESOURCES: 19-week Strength Training Program for Triathlon (coupon code "LAUNCH" for 60% off until 30 September)  That Triathlon Show website  Beginner Training Plans Coaching Triathlon Strength Training in 2018 - The Definitive Guide The Triathlete's Strength Training Formula | EP#81 All cycling-related That Triathlon Show episodes on one single page Optimal Bike Pacing and Best Bike Split with Ryan Cooper | EP#131   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 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.

Triathlon periodisation and periodisation in general is tradition-driven more than evidence-led. John Kiely is a researcher on the one hand and a coach and practitioner on the other, and today he explains why periodisation is no holy grail, and certainly not backed by the scientific research.      IN THIS EPISODE YOU'LL LEARN ABOUT: -The flaws in the available research on periodisation, and the incorrect conclusions drawn from these flaws -The importance of buy-in and the psycho-emotional state of the athlete -How training variation and a good decision-making process beats periodisation -A 21st century approach to decision-making in training     SHOWNOTES: https://scientifictriathlon.com/tts148/     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 THATTRIATHLONSHOW.     LINKS AND RESOURCES: 19-week Strength Training Program for Triathlon (coupon code "LAUNCH" for 60% off until 30 September) The Triathlete's Strength Training Formula | EP#81 Triathlon Strength Training in 2018 - The Definitive Guide Triathlon periodisation with Chris Myers | EP#112 Periodization Paradigms in the 21st Century: Evidence-Led or Tradition-Driven? Periodization Theory: Confronting an Inconvenient Truth John's ResearchGate profile John's Twitter   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.

Does consistency imply that Training Stress Score (TSS) should be relatively similar from week to week? How can/should TSS change over the course of the year/season? Should I run intervals to heart rate in hot conditions? Do I, or how often do I need to do long, slow, over-distance rides in half Ironman training? Do I need to do any run training at race intensity when preparing for a half Ironman?

Jesse Kropelnicki and Steph Lowe discuss LCHF for triathletes and endurance athletes. This interview highlights that there's not just one way to skin a cat with LCHF. Different triathletes will fall on different points on the spectrum of LCHF. The approaches of Jesse and Steph differ mostly in that Jesse prescribes a train-high, race-high approach, whereas Steph prescribes training low and racing moderately high.      IN THIS EPISODE YOU'LL LEARN ABOUT: Steph's approach to LCHF (low-carb, high-fat diets): real food, avoid extremes, and train low, race high Jesse's nutrition approach: "unprescribed LCHF" (less focus on macronutrients) in day-to-day nutrition, with train high (and train the gut), race high.  Potential benefits of LCHF for endurance athletes.  LCHF versus "clean eating" and non-LCHF with unprocessed foods Myths and misunderstandings around LCHF How the race-course is the world's best lab for testing nutrition strategies and verifying that they work     SHOWNOTES: https://scientifictriathlon.com/tts147/     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 THATTRIATHLONSHOW.     LINKS AND RESOURCES: Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40 Low-carb high-fat (LCHF) for endurance sports with professor Tim Noakes | EP#44  Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94 Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95 Science to Practice | EP#109 QT2 Systems - Jesse Kropelnicki's coaching business The Core Diet - Jesse's nutrition business The Endurance Training Diet & Cookbook by Jesse Kropelnicki The Natural Nutritionist - Steph Lowe's nutrition business The Real Food Reel - Steph's 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.

Beginner Tip 36 - 7 Common Strength Training Mistakes. On this week's episode:   Not having a purposeful plan Joining irrelevant classes Poor form and technique Not lifting heavy enough Insufficient recovery between sets Poor post-workout and daily fueling and nutrition Not tracking progress   LINKS AND RESOURCES: That Triathlon Show website  Beginner Training Plans Coaching Triathlon Strength Training in 2018 - The Definitive Guide The Triathlete's Strength Training Formula | EP#81 All strength training-related That Triathlon Show episodes on one single page     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 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.