Tamara Jewett is a pro triathlete from Canada. Tamara has 8 Ironman 70.3 podiums on her resume, including 3 wins. She is known as being one of the fastest runners in triathlon and is currently ranked 9th in the world in the PTO rankings. In this interview we discuss Tamara's training, her progression through the sport, combining training with a full-time job (until 2022) and lots more.       IN THIS EPISODE YOU'LL LEARN ABOUT: -Tamara's running background, and overcoming injuries and eating disorders -Her 2023 season so far (winning Oceanside 70.3, 6th in PTO European Open) and goals for the rest of the year -Detailed breakdown of a key training week before PTO European Open -How she has improved her swim by slowing down and focusing on technique -Being one of the fastest runners in triathlon on three runs per week (but about 60 km in those three runs) -Combining training and racing as a professional with working a full-time (at times part-time) job until the fall of 2022 -Brick workouts, strength training, rest days, naps and more   SHOWNOTES: https://scientifictriathlon.com/tts391/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.   LINKS AND RESOURCES: Tamara's Instagram, website and race results (PTO website) Real Triathlon Squad Thriving in a 24/7 World: An Energizing Tale about Growing through Pressure - book by Peter Jensen Frederic Funk | EP#380   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.

Pieter Rijnders is a Belgian running, cycling and duathlon coach. He has worked with athletes at the highest level, including top duathletes Arnaud Dely and Maurine Ricour. In this interview we discuss Pieter's perspectives on training and coaching, and dive deep into specifics about duathlon training.         IN THIS EPISODE YOU'LL LEARN ABOUT: -Pieter's approach to training and coaching -Going into the weeds on duathlon training specifics (volume, intensity, key workouts etc) -Specific examples of training weeks of world class duathletes Arnaud Dely and Maurine Ricour -Transfer effects between run and bike training -Training according to muscle fibre typology -Top tips for amateur athletes and time-crunched athletes   SHOWNOTES: https://scientifictriathlon.com/tts390/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.    ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.   LINKS AND RESOURCES: Pieter's Instagram (Toptimum Performance) Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198 The Science of Winning: Planning, Periodizing and Optimizing Swim Training - book by Jan Olbrecht The Science of Running: How to find your limit and train to maximize your performance - book by Steve Magness   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.

Paul Newsome is a swim coach with a wealth of experience in helping triathletes and open water swimmers get faster in the water. He is well-known as the founder of Swim Smooth, through which he has been providing coaching and education to athletes around the world for nearly twenty years. He recently worked directly with Chelsea Sodaro to improve her swim ahead of her Ironman World Championship victory in 2022.    IN THIS EPISODE YOU'LL LEARN ABOUT: -How Paul helped improve Chelsea Sodaro's swimming in the lead-up towards her Kona win in 2022 -A look into the structure of Chelsea's swim training  -Red Mist endurance training -The hierarchy of stroke correction -Cause and effect issues in swim technique (treat the root cause not the symptom) -Using swim toys as an aid in technique assessment -Finding the right stroke rate   SHOWNOTES: https://scientifictriathlon.com/tts389/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.    LINKS AND RESOURCES: Paul's Instagram, Swim Smooth website, Swim Smooth Guru, and Swim Smooth Instagram Swim Types and Fault Fixers with Swim Smooth’s Paul Newsome | EP#188 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 Video of Chelsea's swimming before and after working with Paul   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.

Mikael and David Dhooge answer listener questions on the topic of run training for triathlon.         IN THIS EPISODE YOU'LL LEARN ABOUT: -Running every day vs. 5-6 days a week -The long run - best practices -Can you run too slow? -Hill reps for VO2max development -Pacing and workout design of high-intensity intervals -Key differences between run training for triathletes vs. runners -Running form and biomechanics -Strength training for run performance and injury prevention -Best practices of using "super shoes"   SHOWNOTES: https://scientifictriathlon.com/tts388/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.   LINKS AND RESOURCES: Dustin Joubert, PhD & Dr. Amol Saxena, DPM | EP#383 The Super Shoe study with Dustin Joubert, PhD | EP#322 Run training load, biomechanics, and injury risk with Max Paquette, PhD | EP#321 Running form and training talk with Bobby McGee (USA Triathlon) | EP#225 Max Paquette on Twitter (for credible running biomechanics information) Increased oxygen uptake in well-trained runners during uphill high intensity running intervals: A randomized crossover testing - Held et al. 2023 Q&A on run training (part 1) | EP#385 Q&A on bike training | EP#381 Q&A on swim training | EP#377 Q&A on season planning, goal setting, and personal limiters | EP#372 Q&A episode archive David Dhooge   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.

Matt Pendola is a strength coach who has worked and is working with world-class triathletes such as Flora Duffy, Gwen Jorgensen, Ben Kanute and Kevin McDowell. In addition to strength training, he is also heavily involved in coaching and teaching running form, often in collaboration with Bobby McGee.         IN THIS EPISODE YOU'LL LEARN ABOUT: -Assessing and improving mobility -Basic strength training principles -Periodisation and progression of strength training -Using tests to determine strength training focus areas -The importance of focusing on breathing when doing strength training- -Common strength training mistakes to avoid -Specific recommendations for busy amateur athletes   SHOWNOTES: https://scientifictriathlon.com/tts387/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.    ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.   LINKS AND RESOURCES: Matt's website, Instagram and AnyQuestion profile RunFORM podcast (with Matt Pendola and Bobby McGee) RUNFORM program. Get 10% off and FREE access to the additional Triathlon In-Season Strength Anywhere program with the code THATTRIATHLONSHOW10. The first 5 to purchase RUNFORM or a yearly R3 membership get a free Zoom consultation with Matt.  Movement Improvement (free assessment) Multisport Mobility Bootcamp - Free 4-week bootcamp by Matt for Triathlete Magazine Jim Vance | EP#382 Strength coach Erin Carson | EP#367 Mobility, Stability, and Strength with Erin Carson | EP#137 Running form and training talk with Bobby McGee (USA Triathlon) | EP#225 Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108 Magical Running : A Unique Path to Running Fulfillment - book by Bobby McGee Your Performing Edge: The Complete Mind-Body Guide for Excellence in Sports, Health, and Life - book by Dr. JoAnn Dahlkoetter   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.

Bent Rønnestad, PhD, is a professor at the Inland Norway University of Applied Sciences. Bent has been heavily influential in the sports science world in areas such as concurrent training, high intensity interval training, periodisation, and heat training.         IN THIS EPISODE YOU'LL LEARN ABOUT: -Is time near VO2max a good indicator for the effectiveness of an interval workout?  -Different types of interval sessions: short intervals, traditional long intervals, fast start long intervals, and variable long intervals -How do the above types of sessions compare for acute responses (e.g. time at VO2max) and for training adaptations and performance improvements?  -Periodisation of interval training -An overview of heat training and adaptations in both hot and temperate conditions -Specific protocols used to increase hemoglobin mass, markers of performance and performance, and maintenance protocols -For whom is heat training a recommended? -How does heat training compare to altitude?    SHOWNOTES: https://scientifictriathlon.com/tts386/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.    LINKS AND RESOURCES: Bent's Research Gate profile Heat Training Efficiently Increases and Maintains Hemoglobin Mass and Temperate Endurance Performance in Elite Cyclists - Rønnestad et al. 2022 Heat suit training increases hemoglobin mass in elite cross‐country skiers - Rønnestad et al. 2022 Five weeks of heat training increases hemoglobin mass in elite cyclists - Rønnestad et al. 2020 High or Hot – Perspectives on altitude camps and heat acclimation training as preparation for prolonged stage races - Nybo et al. 2022 Systemic and muscular responses to effort-matched short intervals and long intervals in elite cyclists - Almquist et al. 2020 Superior performance improvements in elite cyclists following short intervals vs. effort‐matched long intervals training - Rønnestad et al. 2020 Optimizing Interval Training Through Power-Output Variation Within the Work Intervals - Bossi et al. 2019 Increasing Oxygen Uptake in Well-Trained Cross-Country Skiers During Work Intervals With a Fast Start - Rønnestad et al. 2019 Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis - Schumann et al. 2022   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.

Mikael and James Teagle answer listener questions on the topic of run training for triathlon.       IN THIS EPISODE YOU'LL LEARN ABOUT: -Long-term strategies for improving running speed -Marathon preparation tips and strategies -Run training structure for various triathlon race distances and scenarios -How long should brick runs be for half and full distance triathlon? -Pacing in mountain/trail running -Using hills in training -Running, walking, or standing recoveries between intervals -Techy stuff: run power meters and lactate testing SHOWNOTES: https://scientifictriathlon.com/tts385/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Q&A on bike training | EP#381 Q&A on swim training | EP#377 Q&A on season planning, goal setting, and personal limiters | EP#372 Q&A episode archive James Teagle 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.

Dajo Sanders is a coach at Ineos Grenadiers and a sports scientist with Maastricht University. Dajo's primary research focus is related to performance, event demands and characteristics of professional road cyclists.      IN THIS EPISODE YOU'LL LEARN ABOUT: -Dajo's coaching philosophy and methodology -His role and responsibilities at Ineos Grenadiers -Volume, intensity, recovery, periodisation, testing and more -The most important research that informs Dajo's work -What can amateurs learn from the training of pro cyclists, and what should they do differently?  -How to maximise your training on a limited time budget SHOWNOTES: https://scientifictriathlon.com/tts384/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.  ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Dajo's Twitter, Research Gate and Instagram Training talk with Louis Delahaije | EP#301 How World Tour cyclists train, and a discussion on training load with Teun van Erp, PhD | EP#250 Past Cycling-related episodes on That Triathlon Show The Science of Running - book by Steve Magness 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.  

We have two interviews in today's episode. First, Dr. Dustin Joubert discusses new research on the effect carbon fibre plated "super shoes" have at slower speeds and how it differs from at faster speeds. Then Dr. Amol Saxena shares a case series of how rapidly transitioning to running in super shoes may increase the risk of navicular bone stress injuries.       IN THIS EPISODE YOU'LL LEARN ABOUT: -The running economy benefits of super shoes at 10 and 12 km/h, and how it compares to the previously studies speeds in the 14-16 km/h range -More non-responders to super shoes at slower speeds?  -How the observed running economy improvements translate to performance gains at marathon times in the 3:30 to 4:15 range -Navicular bone stress injuries: causes, symptoms, diagnosis and treatment -A case series of how rapid transition to training and racing in super shoes may be linked with navicular bone stress injuries -Advice for safely transitioning into running with super shoes   SHOWNOTES: https://scientifictriathlon.com/tts383/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.   FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.    LINKS AND RESOURCES: Dustin's website and Instagram (Labratrundown) The Super Shoe study with Dustin Joubert, PhD | EP#322 Effects of Highly Cushioned and Resilient Racing Shoes on Running Economy at Slower Running Speeds - Joubert et al. 2023 Amol's website Bone Stress Injuries in Runners Using Carbon Fiber Plate Footwear - Tenforde et al. 2023   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.  

Jim Vance is a San Diego based coach, author and sports technology consultant. He is most well-known for his work with Ben Kanute (second at IM70.3 World Championships 2022 and 2017), but he also works with developing athletes focusing on short-course racing on the Olympic pathway, and he has a long background as a swim coach.  IN THIS EPISODE YOU'LL LEARN ABOUT: -Jim's coaching philosophy and methodology -Key principles and specific examples of how Jim approaches swim, bike, and run training in triathlon -The two-day rule -Working with Ben Kanute, and Ben's training leading into his 2nd place at the IM70.3 World Championships in 2022  -Strength training -Jim's top advice for age-group triathletes SHOWNOTES: https://scientifictriathlon.com/tts382/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com. ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts. LINKS AND RESOURCES: Jim's website and Instagram Triathlon 2.0: Data-Driven Performance Training - book by Jim Run with Power: The Complete Guide to Power Meters for Running - book by Jim Today's Plan 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.