That Triathlon Show

A research-based review of nutrition before, during and after endurance exercise and competition.      IN THIS EPISODE YOU'LL LEARN ABOUT: Hydration and carbohydrate before exercise Hydration and carbohydrate during exercise Hydration, carbohydrate, and protein after exercise Example meals, snacks, and supplements     SHOWNOTES: www.thattriathlonshow.com     SPONSORS: Precision Hydration  - One-si...

  Monique Ryan is a registered dietitian nutritionist (RDN), author of the book "Sports Nutrition for Endurance Athletes", and has been a member of the Performance Enhancement Team for both USA Triathlon and  USA Cycling. She has a wealth of experience from working with both age-groupers and elites at the very top.    IN THIS EPISODE YOU'LL LEARN ABOUT:   Common mistakes endurance athlet...

Beginner Tip 5 - Getting started with Run Training. On this week's episode:   The goals: consistency and not getting injured! The rules: gradual progression of run volume, not increasing volume and intensity simultaneously, and not overstriding Your fitness: know your training zones, frequent workouts over longer workouts, and high-intensity training   LINKS AND RESOURCES: That Triathlon Show webs...

Mike Ricci is one of the most successful coaches out there when it comes to age-group triathletes, and has been awarded USAT Coach of the Year. We discuss his thoughts and principles on effective triathlon training for age-groupers.     IN THIS EPISODE YOU'LL LEARN ABOUT: Quality over quantity in triathlon training  Balancing training with a career and family  Why taking weeks off in the off-seaso...

Tap into your stores of untapped triathlon potential using endurancesports psychology. Carrie Cheadle explains how to build mental skills and toughness, and how to use these skills in various situations intraining and racing.     IN THIS EPISODE YOU'LL LEARN ABOUT: The difference between mental skills and mental toughness How to build confidence The psychology of suffering Dealing with nerves and ...

Beginner Tip 4 - Getting started with Bike Training. On this week's episode:   Get the right bike and the right fit. Get to know your bike and be your own mechanic Get comfortable on your bike and make riding second nature Be consistent Train for your current ability, not your future ability Establish training zones and start training with structure   LINKS AND RESOURCES: That Triathlon Show websi...

Malcolm Brown has been coaching the Brownlee brothers since they were teenagers to 4 Olympic medals, and been an integral part in developing the highly successful Leeds Triathlon Center. Now retired, we look back at how he achieved all this success, and what he has learnt along the way.   IN THIS EPISODE YOU'LL LEARN ABOUT:-His greatest contribution in making team Great Britain such a dominant for...

A research-based review of nutrition, including overall energy intake, energy balance, and macronutrients (fat, protein and carbs) for endurance athletes. Part two of two.     IN THIS EPISODE YOU'LL LEARN ABOUT: Protein for endurance athletes Fat for endurance athletes (Even more about) why you need to be a carb AND fat burner  How to calculate your macronutrient needs based on your overall energy...

Beginner Tip 3 - Troubleshooting Swim Technique and Swim Training. On this week's episode: Troubleshooting breathing Troubleshooting sinking legs Troubleshooting the catch Get a swim coach Don't just swim lengths  Focus and presence Fitness and technique training   LINKS AND RESOURCES: That Triathlon Show website   3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3...

A research-based review of nutrition, including overall energy intake, energy balance, and macronutrients (fat, protein and carbs) for endurance athletes. Part one of two.     IN THIS EPISODE YOU'LL LEARN ABOUT: Energy balance Energy availability (you may be cutting yourself short even if intake equals energy expenditure) How the body uses different ratios of carbs and fats to fuel endurance perfo...

Steve Palladino is a running coach at Palladino Power Project specializing in running with power. In this episode we go deep into some advanced concepts in the analysis you can do with running power meter data.   IN THIS EPISODE YOU'LL LEARN ABOUT: Palladino Power Project training zones Training Load Quantification with running power meters Running effectiveness, its uses, and how to improve it Le...

Beginner Tip 2 - an episode series on That Triathlon Show specifically for beginners. On this week's episode:   Why is it good to do a sprint triathlon as your first triathlon event?  In what situations does it make sense to start with a longer event? Listener question: is strength training and crossfit compatible with triathlon training?   LINKS AND RESOURCES: That Triathlon Show website     RATE...

Coach and double Olympic athlete Kate Roberts from South Africa discusses how to get the most out of your triathlon training by training smarter (not necessarily more), managing time better, and by staying consistent through goal-setting.      IN THIS EPISODE YOU'LL LEARN ABOUT: It's not just about the time you train, but how you use that time and the focus you put into it. Better time management ...

What do we know from science about training to improve three of the greatest determinants of running performance; VO2max, the aerobic threshold, and running economy? This episode is about hard evidence from training intervention studies, not anecdotal evidence and best practises.    IN THIS EPISODE YOU'LL LEARN ABOUT: The impact of training volume, threshold training, VO2max training, and more, on...

Beginner Tip 1 - a new episode series on That Triathlon Show specifically for beginners. On this week's episode: Background and introduction to the new episode series.  Send in your topic suggestions and questions for the series! How to structure your training phases if you start training in January and have a goal race in the summer with preparation, base training, a build phase, and a peak phase...

Cycling aerodynamics and rolling resistance is almost like a discipline of its own that triathletes need to master in order to be faster. Sebastian Schluricke of Aerotune breaks down the time savings per money spent on different equipment upgrades, to help you create a bang-for-buck shopping list.    IN THIS EPISODE YOU'LL LEARN ABOUT:   How having the right tires is almost off the charts in terms...

Keith Rieger is the founder and event director of KonaFive - racing the Kona Ironman 5 days in a row, back to back. Tune in for his training and racing tips for ultra triathlons, and to hear what the KonaFive is all about. Plus, as an Xterra Trail Running World Champion, he also shares his best triathlon running advice.    IN THIS EPISODE YOU'LL LEARN ABOUT: KonaFive - training for and racing the ...

Magnus Bäckstedt is a former professional cyclist (and Paris-Roubaix winner) turned cycling and triathlon coach. We discuss some evergreen triathlon bike training questions, as well as how he managed to  improve his swimming and running so quickly that he qualified for Kona within 8 months of starting triathlon.   IN THIS EPISODE YOU'LL LEARN ABOUT: Indoor vs. outdoor cycling in triathlon training...

Brendan Scott, PhD, explains how blood flow restriction training (BFR) in resistance and endurance training may benefit triathletes. Heavy-weight results for light-weight work? BFR could make this a reality.    IN THIS EPISODE YOU'LL LEARN ABOUT:   The Benefits of Blood Flow Restriction training How to apply it in practice Potential drawbacks and concerns Who are prime candidates for using BFR Wha...

Xert is a training and analysis software that takes use of power data to the next level. In training and fitness analysis, training planning and fitness prediction, and real-time training and racing. Armando Mastracci, founder, and Stephen Cheung, chief sport scientist, join us to discuss how triathletes can benefit from the platform.     IN THIS EPISODE YOU'LL LEARN ABOUT: Maximal Power Available...

Roger Schmitz of Moxy, discusses next-generation physiological measurements for endurance athletes: muscle oxygen saturation, SmO2. This can already be done today at testing facilities or day to day in all training sessions, with the small and handy Moxy device.    IN THIS EPISODE YOU'LL LEARN ABOUT:   Why measuring SmO2 to establish training zones and use in real-time is physiologically the most ...

  It's not easy knowing how  to plan and structure your triathlon training. And failing to do so is a recipe for not improving. Fortunately, this episode will be your complete, easy-to-follow guide for how to go about planning you training and creating an effective training program.     IN THIS EPISODE YOU'LL LEARN ABOUT: The cornerstones of your training program: consistency, moderation, progress...

Mark Elliott is Triathlon New Zealand's High Performance Director. With a long background in high-performance sports and countless championships medal under his leadership in triathlon and cycling, he is the perfect person to talk athlete development.    IN THIS EPISODE YOU'LL LEARN ABOUT: Triathlon New Zealand's high-performance initiative Long-term athlete development The three most important tr...

Steven Kotler is a world-leading expert on flow, a speaker, and a best-sellign author. He explains how flow, a state of optimal consciousness where we feel our best and perform our best, is at the core of great athletic accomplishments (as well as creative or scientific ones), and is something very much trainable and attainable for any triathlete.     IN THIS EPISODE YOU'LL LEARN ABOUT:    What is...

This is the ultimate guide to strength training for triathletes. I explain the why, how, when and any other questions you can think of related to strength training for triathletes. One thing is clear - strength training, when done right, has massive benefits for triathletes. This guide will teach you how to get it right.    IN THIS EPISODE YOU'LL LEARN ABOUT: Triathlon, running, and cycling perfor...