That Triathlon Show

Carl Brümmer is a 49-year old age-group triathlete from Sweden. On a training volume of 10 hours or less per week, he has managed several sub-9-hour Ironman results and has multiple Ironman age group victories to his name.    IN THIS EPISODE YOU'LL LEARN ABOUT: -Carl's approach to high-quality, low-volume training -His typical training week  -How to stay fast as you approach 50 years of age -Carl'...

Beginner Tip 34 - 5 Common Bike Technique Mistakes. On this week's episode: Bike Fit Unnecessary muscle tensions Rocking the upper body Bike handling - cornering and descending Breathing   LINKS AND RESOURCES: That Triathlon Show website   Beginner Training Plans Coaching Beginner Tip 4 - Getting started with Bike Training Beginner Tip 15 - The 7 Best Investments for Beginner Triathletes     SPONS...

How should triathletes, runners, cyclists and other athletes use and apply heart rate variability (HRV) in practice, to actually improve their response to training? And what other insights are there to be gained from measuring HRV? Data scientist Marco Altini, founder of HRV4Training, has the answers.    IN THIS EPISODE YOU'LL LEARN ABOUT: The main practical applications of HRV and how to use it t...

Beginner Tip 33 - 5 Common Swim Technique Mistakes. On this week's episode:   Breathing Head position Body position and posture Stroke rhythm Stroke direction and trajectory   LINKS AND RESOURCES: That Triathlon Show website   Beginner Training Plans Coaching Training plan, coaching, and product bundle GIVEAWAY Beginner Tip 3 - Troubleshooting Swim Technique and Swim Training     SPONSORS: Precisi...

Learn how to train more effectively using running power meters and how to race better with proper power planning in this interview with Matt Bevil, Director of Coaching at Stryd.   IN THIS EPISODE YOU'LL LEARN ABOUT: How to train at the right intensity using power. Not in the right zone, but at the right intensity. How to perform better on race day using power data in your race planning and execut...

Beginner Tip 32 - 3 Rules For Planning Your Training Week. On this week's episode:   Spread out your rest days Spread out workouts in each discipline Spread out hard days and easy days   LINKS AND RESOURCES: That Triathlon Show website   Beginner Training Plans Coaching Training plan, coaching, and product bundle GIVEAWAY The Beginner's Guide to Training Plans | EP#84 Beginner Tip 7 - Training for...

Ian Hacon is an age-group triathlete and CEO turned energy coach and business owner with the dream to qualify for the Ironman World Championships in Kona. To do so, he needs to shave more than two hours from his current best Ironman time (12:18). In this case study, he explains how he will accomplish this using a system he calls DREAM.     IN THIS EPISODE YOU'LL LEARN ABOUT: -Dream it - painting t...

Beginner Tip 31 - Training zones and workout types 101. On this week's episode:   Low-intensity (Zone 1 and Z2) workouts: recovery and aerobic endurance Moderate intensity (Zone 3 and low Z4) workouts: tempo, sweet spot, and sub-threshold High-intensity (mid-Z4 and Z5) workouts: threshold and VO2max Anaerobic and sprint training workouts (Z6+)   LINKS AND RESOURCES: That Triathlon Show website   B...

Professor David Behm has published multiple studies on the topic of foam rolling. In this interview he gives a complete overview of the scientific evidence in foam rolling and its practical implications in terms of protocols, use cases and what sorts of benefits triathletes can expect from foam rolling.   IN THIS EPISODE YOU'LL LEARN ABOUT: -The benefits of foam rolling for triathletes and athlete...

Beginner Tip 30 - Managing Run Training For Injury Prone Triathletes. On this week's episode:   Hiking, cross-country skiing, and other endurance cross-training modalities  Weight lifting, functional strength and other non-endurance cross-training modalities Make whatever running you can do high-quality, hard workouts if possible   LINKS AND RESOURCES: That Triathlon Show website   Beginner Traini...

Carson Christen is a sport scientist and professional endurance coach with Trisutto. We discuss the Trisutto approach to triathlon training and its components, including specific aspects of swimming, biking, running, strength training and nutrition.   IN THIS EPISODE YOU'LL LEARN ABOUT: An overview of Trisutto's training philosophy A typical training week based on this approach for an age-group tr...

Beginner Tip 29 - Metrics You Should Be Tracking. On this week's episode:   Process metrics - compliance, volume, and distribution Performance metrics - race results and placements, benchmark and key workout performance Metrics you should not worry about - TSS, CTL and the PMC in general, distances, volume (!)   LINKS AND RESOURCES: That Triathlon Show website   Beginner Training Plans Coaching Th...

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: -The importance of time at VO2max and how much of it do you need? -Using long intervals to the best effect and optimising their s...

Beginner Tip 28 - Triathlon Hydration Fundamentals. On this week's episode:   Day to day hydration and monitoring your hydration status Hydration in races and workouts Hydration pre-loading for races and workouts Rehydrating after races and workouts   LINKS AND RESOURCES: That Triathlon Show website   Beginner Training Plans Coaching Hydration, sodium and cramping with Andy Blow | EP#49 How to tel...

In this interview we discuss racing in the heat and heat adaptation for triathlon and other endurance sports with professor Stephen Cheung, who runs a research lab investigating the effects of environmental stress on human physiology and performance.   IN THIS EPISODE YOU'LL LEARN ABOUT: -How heat affects triathlon and endurance performance -The best ways to mitigate the negative effects of heat -...

Beginner Tip 27 - Triathlon Nutrition Fundamentals. On this week's episode:   Eat everything Eat quality Eat enough and with enough frequency Do not focus on macro-nutrients Supplements Sports nutrition products   LINKS AND RESOURCES: That Triathlon Show website   Beginner Training Plans Coaching Beginner Tip 12 - Training when overweight and how to lose weight Triathlon Nutrition: Calories, Carbs...

Erin Carson is a strength and conditioning coach (and a top age-group triathlete herself) in Boulder, where she works with some of the best triathletes in the world, including Flora Duffy, Mirinda Carfrae, and Tim O'Donnell. She discusses how to work on mobility, stability, and strength, in order to be faster, stronger, and healthier, all leading to improved triathlon performance.    IN THIS EPISO...

Beginner Tip 26 - How many weeks do you need to train for a race? On this week's episode:   How long should you train for your first ever triathlon? The difference between general preparation and specific preparation How long should you train for longer races?   LINKS AND RESOURCES: That Triathlon Show website   Beginner Training Plans Coaching Beginner Tip 7 - Training for a Sprint Distance Triat...

A large study (N=97) recently conducted at Loughborough University gives us the best insights we have so far in what aspects of running form and technique actually matter in terms of bringing about improved running economy, and improved performance.    IN THIS EPISODE YOU'LL LEARN ABOUT: -39% of running economy variance can be explained with just 3 individual running form parameters.  -31% of runn...

Beginner Tip 25 - 4 Ways to Use Hills in Training. On this week's episode:   Aerobic endurance workouts Muscular endurance workouts VO2max workouts Neuromuscular training   LINKS AND RESOURCES: Algarve Training Camp That Triathlon Show website   Beginner Training Plans Coaching Beginner Tip 24 - Getting Started with Interval Training Beginner Tip 21 - 5 Tips for Pacing your Workouts Training Zones...

Brett Amos is an Australian age-group triathlete currently looking to qualify for 70.3 Worlds. When he started doing triathlon 7 years ago, he blew up after 50 meters of a 250 m swim in his first race. Some of the key reasons for his improvements have been swim video analysis, joining a swim squad, and getting a triathlon coach.    IN THIS EPISODE YOU'LL LEARN ABOUT: -The importance of getting a s...

Beginner Tip 24 - Getting Started with Interval Training. On this week's episode:   Who should and shouldn't do intervals? How do you structure your training week to include intervals? How do you structure and progress the interval workouts themselves?   LINKS AND RESOURCES: Algarve Training Camp That Triathlon Show website   Beginner Training Plans Coaching Beginner Tip 6 - Slow and steady endura...

Coach AJ Johnson of D3 Multisport reveals how he would structure the triathlon training of age-groupers with varying amounts of available time, from 5 hours to 25 hours per week.   IN THIS EPISODE YOU'LL LEARN ABOUT: -How to train with 5-6 hours per week of training -How to train with 7-10 hours per week of training -How to train with 11-15 hours per week of training -How to train with 16+ hours p...

Beginner Tip 23 - Open Water Swim Training. On this week's episode:   Being comfortable in the open water Open water skills development Open water swim fitness training     LINKS AND RESOURCES: That Triathlon Show website   Beginner Training Plans Coaching Beginner Tip 3 - Troubleshooting Swim Technique and Swim Training All That Triathlon Show swimming episodes on one page       RATE AND REVIEW:...

Paul Newsome coaches thousands of triathletes and open water swimmers every year through his company Swim Smooth with its local squad in Perth, through international courses and clinics, and as a coach education consultant for British Triathlon. This is part 2 of 2 of my interview with Paul.   IN THIS INTERVIEW YOU'LL LEARN ABOUT: -What types of swim workouts triathletes should include in their sw...