Cartel Coaching | A Triathlon Podcast

 Tim and Cal Emz  break down running economy and why it matters so much for long-course triathlon. They also swap race-week stories from Sunny Coast, talk through recent injuries, and share practical cues and drills that can help runners become more efficient without overhauling their natural style. Key topics In this episode, Cal and Emz give a quick update on recent race recovery, off-season pla...

Tim and Emz break down the main bits of swim gear triathletes use in the pool and explain the why behind each one. The focus is on using equipment as a short term tool for skill, position, and strength, not as a crutch that hides poor technique. If you've ever wondered whether your gear is helping you improve or just making you feel faster, this episode gives you a clear framework. Key topics...

In this episode, Emz and Tim break down why hill running is more than just a toughness test for triathletes. They explain how hills can improve running economy, form, cadence, and race-day durability, while also covering how to use hill reps safely if you are injury-prone. Tim also distinguishes between short hill reps, longer hill reps, and hilly long runs, with practical guidance on when each on...

Emz, Cal, and Tim break down the upcoming Sunshine Coast 70.3 and look ahead to the challenge of Ironman World Champs in Nice. The discussion is especially useful for age-group athletes, with practical advice on open-water positioning, bike-course handling, pacing, and avoiding a blow-up on race day. Speakers: Emz, Cal, and Tim Key topics Cal shares how he is balancing race preparation for Sunshin...

Emz and Tim break down sweet spot training for cyclists, with a focus on why it is such a useful tool for age-group athletes balancing training, racing, and real life. They also use Sydney Marathon as a starting point to talk about pacing, discipline, and the mental side of executing a plan. In this episode, they discuss how sweet spot sits just under threshold, why it can build FTP and durability...

 Tim and Emz break down how to set race goals that actually match the work you have done in training, rather than the story you want race day to tell. They focus on the tension between ambition and realism across triathlon and marathon prep, with practical examples from Ironman builds, Olympic-distance races, and first-time marathons. We discuss how training load, race conditions, and experience s...

Episode Summary In this episode, Tim and Emz break down the realities of open water swimming — from cold, dark canal swims to the mental game of staying calm when conditions feel chaotic. Using Emz’s recent triathlon simulation as the starting point, they explore why confidence in open water comes from skill, rehearsal, and smart race-day decisions, not just fitness. The conversation covers practi...

In this episode of Cartel Coaching, Emz and Tim dig into one of the biggest challenges for endurance athletes: running injuries, how they happen, and how to return to running the right way. They break down why running tends to break people down faster than swimming or cycling, how strength work and biomechanics help, and why recovery, patience, and consistency matter more than chasing pace or roun...

In this episode, Emz, Tim, and Cal discuss how triathletes can integrate social activities and varied training methods to keep their fitness journeys enjoyable and sustainable. They explore practical approaches for building community, using group sessions effectively, and managing mental barriers in training. Key topics: The importance of incorporating social activities like snow sports, open wate...

In this episode, Emz, Tim, and Cal share their insights on racing in hot environments, drawing from personal experiences in the Philippines, Kona, and more. They explore strategies for heat adaptation, gear choices, hydration, and race day tactics to stay cool and perform well in extreme temperatures. Key Topics: Challenges and logistics of traveling with race gear in different climates Bike trans...

 In this episode, we explore practical strategies for juggling triathlon training with a busy life, emphasizing the importance of realistic expectations and self-awareness. Whether you're balancing work, family, or unexpected life events, learn how to adapt your training to stay consistent and healthy. ## Key Topics: - How to adjust training when life gets busy and understanding what to keep...

In this episode, Tim and Emz tackle a wide range of triathlon coaching topics, from heart rate zones to training stress scores, and share practical insights for athletes at all levels. Whether you're a seasoned triathlete or just starting out, you'll find valuable advice to enhance your training and race performance. Key Topics Covered: How to interpret and stay in heart rate zones durin...

In this episode, Emz,Tim & Cal dive into essential race day preparation tips, course insights, and fueling strategies for upcoming Ironman 70.3 Cairns and Boulder races. Whether you're an age grouper or pro, learn how to optimize your performance with practical advice and detailed course breakdowns. Main Topics: Course overview and key challenges at Cairns and Boulder Pacing and wind cons...

Back to Basics in Triathlon: Simplify, Focus, and Enjoy In this episode, we dive into the importance of returning to fundamental training principles for triathletes. Whether you're overwhelmed by technology or caught up in complex plans, the hosts discuss how to simplify your approach to stay motivated, improve consistently, and maintain long-term enjoyment in the sport. Key Topics: The trap...

In this episode, we're diving into the journey of tackling your first Ironman, sharing personal experiences, challenges faced, and practical advice for both beginners and seasoned athletes. Whether you're racing your first or your fiftieth, this discussion offers valuable perspectives on preparation, mental resilience, and race day strategies. Main Topics: Common fears and barriers for f...

In this episode of Cartel Coaching, Emma, Tim, and Cal discuss the evolving role of technology in endurance sports and how athletes can balance data-driven insights with intuitive feel. They explore practical advice on when to rely on gadgets like power meters and heart rate monitors versus honing self-awareness and internal cues. Key Topics: The impact of tech like GPS, power meters, and heart ra...

Unlock the secrets to optimizing your triathlon performance through effective periodization. Whether you're a beginner or an experienced athlete, this episode covers how to structure your training year, adapt to setbacks, and build a plan that supports longevity and continuous improvement. In this episode: The core principles of periodization and why it matters How to break down a training ye...

In this episode, Cal, Tim, and Emma dive into the importance of strength training for endurance athletes. Learn practical ways to incorporate gym work into your training, debunk common misconceptions, and discover how strength can improve performance and prevent injuries. Main Topics: The benefits of strength training for endurance athletes, including injury prevention and performance gains How to...

In this episode, Cal, Emma, and Tim delve into the nuances of transitioning into triathlon as an adult, focusing heavily on the challenges and solutions of adult-onset swimming and open water skills. Whether you're new to swimming or trying to improve in open water, you'll find actionable tips and motivation. Key topics covered: Transitioning from elite to age-group triathlon and managin...

In this episode, Emma, Tim, and Cal explore the intricacies of Zone 2 training—an often misunderstood yet crucial component for endurance athletes aiming for longevity and performance. Discover how to identify, train, and benefit from effective aerobic training, regardless of your level. Key topics covered: Understanding what Zone 2 training truly entails scientifically and practically How heart r...

Discover practical tips and expert insights on pacing, race planning, and overcoming common race-day challenges in triathlon. Whether you're new to 70.3 distance or looking to refine your strategy, this episode offers actionable advice to improve your performance. Main Topics: The importance of pacing and self-awareness in triathlon Training strategies for course-specific familiarity and paci...

In this episode, we explore the critical role of nutrition in endurance sports, balancing body image, fueling strategies, and mental health. Whether you're an age grouper or a seasoned athlete, understanding how to fuel effectively can make or break your performance and recovery. Main insights: The evolution of fueling strategies from traditional to modern, evidence-based approaches Differenc...

In this episode, we delve into the nuanced understanding of training fatigue, overtraining, and how athletes—whether seasoned pros or busy age-groupers—can optimize recovery strategies to improve performance and well-being. We explore practical insights on balancing life's stresses with training demands, emphasizing the importance of sleep, nutrition, and mind-set. Key Topics: The difference...