That Triathlon Show

Q&A #10 - Why 80/20 training is NOT the best way to train for time-crunched age-group triathletes   What do you miss out on, if anything, by following a sweet spot based training approach versus an 80/20 approach? Should you keep your TSS constant as you change your approach to training? Flaws in studies used as evidence of 80/20 training   LINKS AND RESOURCES:   That Triathlon Show website  ...

Short-form interviews with the major and up-and-coming indoor bike training software platforms and apps. Each company gets to pitch their product, describe the main features and benefits they offer, and explain what makes them unique and stand out among the competition. This episode will help you decide which platform is right for your winter bike training. Being stuck inside can be both fun and e...

Q&A #9 - Should you run to pace or to heart rate, and how can you become a better self-coached athlete?   Should you do your run workouts (in particular your threshold runs) to pace or heart rate, and why? What can self-coached athletes do to find the most effective training for them?  What resources should you invest in when you cannot afford a coach but want to be an effective self-coached a...

Short-form interviews with the major and up-and-coming training planning and analysis platforms in the triathlon industry. Each company gets to pitch their product, describe the main features and benefits they offer, and explain what makes them unique and stand out among the competition. This episode will help you decide which platform is right for  planning, logging, and analysing your triathlon...

Q&A #8 - Time gains with Time Trial bike vs. road bike & triathlon with Multiple Sclerosis (MS)   When should you invest in a time trial/triathlon bike if you already have a road bike? Should you buy a second-hand TT bike or a new one?  What other investments should you prioritise before a TT bike? Tips for managing a triathlon with Multiple Sclerosis (MS)   LINKS AND RESOURCES:   That Tri...

Episode 155 (Monday 12 November) Lars Finanger is another case study showing how when you don't have a lot of available time to train, you need to be very smart and make the most with the time you have. Lars finished Ironman Texas 2017 in a sub-9:30 time, on less than 9 hours of training per week. The most surprising thing about his training is that roughly 40% of it was swimming!   IN THIS EPISOD...

Q&A #7 - How to increase run cadence and alcohol's impact on training   Is there an ideal cadence for Ironman? What is a training protocol for increasing run cadence? What is the impact of alcohol on performance in training and recovery from training?   LINKS AND RESOURCES:   16-week Intermediate 70.3 Training Plan  (coupon code "LAUNCH60" for 60% off until 11 November)  That Triathl...

On 28 April 2018 Norway became the first nation ever to sweep a podium in a World Triathlon Series event when Casper Stornes, Kristian Blummenfelt and Gustav Iden showed the world what the "Norwegian train" is capable of. Arild Tveiten is the head coach of these athletes, and the man behind the transformation that is making Norway a true triathlon powerhouse.   IN THIS EPISODE YOU'LL LEARN ABOUT:...

Q&A #6 - How long should you make your post-season break, and can you be competitive in non-draft races on a road bike?   How long a break should you take at the end of your season? And to what extent should or should you not train within that break? Can you be competitive in non-draft races even though you're on a road bike and not a triathlon bike?   LINKS AND RESOURCES:   16-week Intermedia...

Author, coach, and nutritionist Matt Fitzgerald wrote the book "The Endurance Diet" after doing extensive investigations into what elite endurance athletes all over the world really eat. He discovered that even though their plates look very different, there are 5 core habit that they all adhere to to perform at the top of their game in performance, recovery, and overall health.   IN THIS EPISODE Y...

Q&A #5 - Planning winter training, the most common mistake with "base training", and sprint interval training How should you plan your training for fall/winter when there is a long time to your summer races? The most common mistake age-group triathletes make with there "base training" and how to not fall into this trap. How do you incorporate Sprint Interval Training in wor...

Research has shown that cyclists, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at a moderate to high intensity. Matt Fitzgerald, co-author of the new book "80/20 Triathlon" explains what 80/20 training is all about and answer commonly asked questions.   IN THIS EPISODE YOU'LL LEA...

Q&A #4 - Stretching post-exercise, the best-kept triathlon cross-training secret, and lactate testing   Is there a place for stretching post-exercise? What does the science say? If you stretch post-exercise, is there a difference in after which workouts you should do it? The best triathlon cross-training method - that almost nobody knows about! Is it worth it to get a lactate test?     LINKS A...

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) protoc...

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.    LIN...

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...

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 abo...

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...

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)  Th...

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 in...

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...

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 Tr...

Do you know how to deliberately structure your interval workouts to achieve specific physiological outcomes and maximise the benefits of the hard work you put in? If not, it's time to get started, and this episode will be your guide.   IN THIS EPISODE YOU'LL LEARN ABOUT:     -How to manipulate long and short interval variables to optimise anaerobic energy contribution -How to manipulate long and s...

Beginner Tip 35 - 6 Common Run Technique Mistakes. On this week's episode:   Yearly assessment by a physical therapist Overstriding Sinking into each step Arm action Tensions Breathing   LINKS AND RESOURCES: That Triathlon Show website   Beginner Training Plans Coaching Beginner Tip 5 - Getting started with Run Training Beginner Tip 34 - 5 Common Bike Technique Mistakes Beginner Tip 34 - 5 Common...