That Triathlon Show

Q&A #110 - Long runs and rides during winter base training; Training Stress Score (TSS) in swimming What are the guidelines regarding duration (and intensity) of your long run and long ride during the winter base training phase?  The issues with swim-TSS and potential workarounds Best practices for measuring swim training load without using TSS   LINKS AND RESOURCES: Scientific Triathlon websi...

Mark Burnley, PhD, is an exercise physiologist at the University of Kent. Mark's main research interests include oxygen uptake (VO2) kinetics, where an important application is how to optimally use warm-ups, as well as Critical Power, which forms the transition point (or transition area) between the heavy and severe exercise domains. Because of the non-steady-state nature of exercising above CP, i...

Q&A #109 - Running race pace and training zone calculators; Estimating your run threshold pace; How to use session-RPE Do calculators that estimate and "equivalent race pace" (e.g. from a 10k to a marathon) actually work?  What about the recommended training paces from such calculators? How can you estimate your running threshold pace (without doing a one-hour time trial)? What are b...

Iñigo Mujika is a sports physiologist, associate professor at the University of Basque Country, and an elite triathlon and swimming coach. His research areas include topics such as tapering, recovery, detraining and overtraining. Through all of his coaching and applied physiology work, Iñigo is extremely knowledgeable in how to transfer his scientific knowledge into practical and actionable traini...

Q&A #108 - MAF Training and the MAF 180 Formula What is MAF training and the MAF 180 Formula? How the underlying objective of MAF Training is important and relevant for all endurance athletes The issues with the formula and method that makes the means of achieving the objective sub-optimal Alternative (better) ways of establishing your aerobic target intensities Understanding proper intensity-...

Conrad Goeringer and Rob Sleamaker are the authors of the newly released book "Triathlon Freestyle Simplified". In this episode we discuss how triathletes can get the most out of their swim training, even on a typically limited time budget.     IN THIS EPISODE YOU'LL LEARN ABOUT: -The differences between swimming demands and swim training for triathletes compared to pool swimmers -Maximising effic...

Q&A #107 - Muscle Oxygen Saturation (SmO2) applications in endurance training What is oxygen saturation and how can it be measured?  Potential use cases of oxygen saturation for triathletes and other endurance athletes SmO2 devices: Moxy and Humon Recommendations: who (if anybody) might benefit from using SmO2 in their training    LINKS AND RESOURCES: Scientific Triathlon website Coaching Trai...

Bike Fitting Q&A with Phil Burt | EP#254 Phil Burt is a world renowned bike fitter and physiotherapist who has spent 12 years with British Cycling and 5 years with Team Sky. Phil is back for his second interview on That Triathlon Show to answer listener questions around bike fitting.   IN THIS EPISODE YOU'LL LEARN ABOUT: -Crank length - are shorter cranks beneficial?  -Finding the right balance of...

Q&A #106 - The menstrual cycle's impact on endurance training; Swimming and running drills; External and internal cues When, how and why should you be doing running and/or swimming drills in training? What are internal and external cues, and how do they relate to motor skill acquisition and retention? The latest science on managing training according to the menstrual cycle   LINKS AND RESOURCE...

Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253    Michael Liberzon and Andrew Buckrell from the Endurance Innovation Podcast interview Mikael Eriksson on devices, apps, tools and technology that help (and those that hinder) triathletes and endurance athletes in training and racing.     IN THIS EPISODE YOU'LL LEARN ABOUT: -GPS-watch...

Q&A #105 - Training and benchmark workouts for a first Ironman; Equipment for a first Ironman; Winter base training on the bike What are examples of key benchmark workouts you should do in training before a half and full Ironman? Swim training volume for a first Ironman Running and cycling shoes, TT-bike or road bike, and aero or road helmet for a first Ironman How to set up your indoor bike t...

Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252 Bob Murray, PhD, did his doctorate in exercise physiology at the Ohio State University and then became a university professor. He later left academia to work in applied sports science, including 23 years as director of the world famous Gatorade Sports Science Institute, and is now an independent consultant helpin...

Q&A #104 - Walking as an alternative to low-intensity running (pros and cons); What training is recommended to when one has a poor anaerobic threshold relative to VO2max? Can walking be used instead of low-intensity runs with similar effect, if heart rate is sufficiently elevated by walking?  Possible reasons for a high heart rate even when running easy, and why heart rate isn't everything If...

Training talk with cycling coach James Spragg | EP#251 James Spragg is a former professional cyclist who now uses his applied and scientific knowledge in his cycling coaching practice. James has coached cyclists from national to Olympic level to over 20 National, European and World Championship medals.    IN THIS EPISODE YOU'LL LEARN ABOUT: -James coaching philosophy -Training structure, from macr...

Q&A #103 - Differences in bike power indoors and outdoors; Supplements for endurance athletes What are typical differences in bike power between indoor and outdoor cycling?  Beyond doing separate testing for indoor and outdoor power targets, how should you adjust target powers when training indoors compared to outdoors (and vice versa) Which supplements should endurance athletes consider takin...

Teun van Erp is a sports scientist, whose PhD research included data from 4 years of training of 21 Team Sunweb cyclists. Teun used this incredible data set to characterise training load, intensity, and performance at the cycling World Tour level. After a long stint at Team Sunweb, Teun is now focusing on his academic career in Stellenboch, South Africa.        IN THIS EPISODE YOU'LL LEARN ABOUT:...

Q&A #102 - Ironman run training paces; Specificity or adaptations targeting; Finding your target race pace When and why should you run at target Ironman pace vs. open marathon pace in training for an Ironman When and how to target desirable adaptations vs. focusing on very race-specific pacing and training How to use simulation workouts to find a realistic target race pace   LINKS AND RESOURCE...

Dr. Kush Joshi is a Sports and Exercise Medicine practitioner and consultant and Dr. Joel McCay practises and consults in haematology. Kush and Joel join us to discuss blood testing and biomarkers important for triathletes and endurance athletes in general.    IN THIS EPISODE YOU'LL LEARN ABOUT: -What are the most important biomarkers that triathletes and endurance athletes should be aware of and...

Q&A #101 - Home-based training camps; Best time of season for training camps and other considerations; Foam rolling Can home-based training camps be a good substitute for training camps abroad, and what are the main considerations for a good home-based training camp?  When is the best time of season to have a training camp, and how does the time of season impact volume and intensity on the cam...

Professor John Hawley is one of the world's leading researchers on the cellular and molecular basis of endurance sports adaptations within skeletal muscle. Additionally, his area of expertise covers the interaction of exercise and diet, and practical implications of this such as "train low" (with low carbohydrate availability) strategies to improve performance.    IN THIS EPISODE YOU'LL LEARN ABOU...

Q&A #100 - Long run duration and distance targets; Effective run training on reduced volume; Treadmill running in hot and humid climates Considerations regarding target duration and distance for long runs in triathlon training When running volume is low for injury prevention reasons, how do you get the most bang for buck of the volume that you do have?  When training in high heat index (hot an...

Mark Pearce is a triathlon coach with a strong background in physiology and sports science, including working as the physiologist of the British Triathlon Olympic team from 2002 until 2010. He has been to three Olympics (2004, 2008 and 2012) as physiologist and coach, and brings a wealth of experience from high performance sports, that he now applies to both professional and age-group triathletes...

Q&A #99 - VO2max, VLaMax and their training, racing, and metabolic implications; The "Sweet Spot vs. Polarised Training" debate  How do your maximum aerobic and anaerobic capacities (VO2max and VLaMax) influence your endurance performance capacity?  What are the specific implications of VO2max and VLaMax for training, racing, metabolism, and training/racing nutrition?  How does VO2ma...

Marcel Wouda is a swim and open water swimming coach from the Netherlands, who has coached and worked with multiple Olympic gold medalists, including the 2008 and 2016 (men's and women's) Olympic open water champions Maarten van der Weijden, Ferry Weertman, and Sharon van Rouwendaal.    IN THIS EPISODE YOU'LL LEARN ABOUT: -Marcel's open water swim coaching philosophy -The specific demands of open...

Q&A #98 - Daily calorie needs, Energy Availability, and stress fractures What should you do to figure out your daily calorie needs to avoid low Energy Availability and RED-S?  The problems with many online calculators for basal metabolic rate Relative Energy Deficiency in Sports (RED-S), how it relates to low energy availability, and incidence of stress fractures   LINKS AND RESOURCES: Scienti...