Listen Now

In this episode, coaches Frank Jakobsen, Val Burke and Ryan Bolton and Björn Kafka each give their perspective and recommendations on how to prepare for and race well in the Ironman World Championships in Kona, Hawaii.    IN THIS EPISODE YOU'LL LEARN ABOUT: -What should you do differently when preparing for Kona compared to a "regular" Ironman or full distance triathlon event?  -What are the most common mistakes athletes make that you should avoid?  -Considerations regarding the course -Considerations regarding the environmental conditions: wind, heat, and humidity -Logistical recommendations, time-zone adjustments, and more   SHOWNOTES: https://scientifictriathlon.com/tts309/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.   LINKS AND RESOURCES: Ryan's (Bolton Endurance) website, Instagram and Twitter Val's website and Instagram Frank Jakobsen – Performance, training and mindset | EP#231 Training, racing, and metabolic testing with Val Burke | EP#290 Ryan Bolton – Olympian and coach of Ben Hoffman and Caroline Rotich | EP#221   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Jamie Stanley, PhD, is a sports physiologist with the South Australian Sports Institute. Jamie did his PhD thesis on the topic of Heart Rate Variability (HRV), but in his applied sports science role today he has a wide breadth of performance and recovery optimisation expertise, and we tap into that expertise on a number of interesting applied sports science questions in today's interview.    IN THIS EPISODE YOU'LL LEARN ABOUT: -The responsibilities and day-to-day work of Jamie in his role as sports scientist supporting athletes and coaches -How to use HRV to monitor training adaptations -Looking at medium and long-term HRV trends rather than daily values -Tools of the trade: recommendations for tools with which to measure HRV and analyse the data -Tracking resting heart rate, sleep duration, and sleep quality -Lab and field testing - who should use what kind of testing, and when?  -Best practices for monitoring training load -How to find your individual physiological limiters, and when to work on strengths vs. weaknesses -Continuous blood glucose monitoring   SHOWNOTES: https://scientifictriathlon.com/tts308/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   LINKS AND RESOURCES: Jamie's Twitter, Research Gate and LinkedIn profiles Heart rate variability as a tool to monitor cardiac parasympathetic function during short-and long-term recovery from exercise - Jamie's Thesis Heart Rate Variability (HRV) – Applications and Insights in 2018 and Beyond with Marco Altini | EP#144 How to use HRV to measure and manage Total Load with Simon Wegerif | EP#162 Heart Rate Variability (HRV) for triathletes with Dan Plews | EP#42 Interval Training – Science and Application part 1 with Paul Laursen | EP#128 Interval Training – Science and Application part 2 with Paul Laursen | EP#129 Interval Training – Science and Application part 3 with prof. Paul Laursen | EP#163   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Mehdi Kordi, PhD, is a track cycling coach (sprinting in particular) working with the Royal Dutch Cycling Federation. In Tokyo, the Dutch track sprinters brought home multiple golds and medals, and Mehdi joins us to discuss how these athletes train to be the fastest on the planet. Also we discuss the physiology of W' and how it relates to neuromuscular function, and other bits and pieces from Mehdi's research.        IN THIS EPISODE YOU'LL LEARN ABOUT: -Mehdi's take on the Olympics in Tokyo and how his team performed -How do track sprint cyclists train? -The relationship between neuromuscular function and W' (anaerobic work capacity)  -The importance of muscle size (rather than neural functions, fiber type etc.) and maximum force capacity on W' -What sort of strength training might be used to improve W'? -Reliability and sensitivity of the Notio Konect aero sensor    SHOWNOTES: https://scientifictriathlon.com/tts307/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.   LINKS AND RESOURCES: Mehdi's Twitter and Research Gate profiles The Relationship Between Neuromuscular Function and the W′ in Elite Cyclists - Kordi et al. 2021 Reliability and Sensitivity of the Notio Konect to quantify Coefficient of Drag Area in Elite Track Cyclists - Kordi et al. 2021 Training talk and Tokyo 2020 with Nate Wilson | EP#303 Olympic gold medal training and preparation with Arild Tveiten | EP#304 Aerodynamic testing in the field with Michael Liberzon | EP#294   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

In this episode, coaches Frank Jakobsen, Val Burke, Kolie Moore, Ryan Bolton and Björn Kafka each give their perspective and recommendations on how to fuel workouts.    IN THIS EPISODE YOU'LL LEARN ABOUT: -How much energy to consume for different kinds of workouts?  -In what form should you consume energy?  -Pre- and post-workout fuelling -Is there a time and place for "training low" - i.e. training in a state of low glycogen (e.g. fasted training)   SHOWNOTES: https://scientifictriathlon.com/tts306/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.   LINKS AND RESOURCES: Frank Jakobsen – Performance, training and mindset | EP#231 Training, racing, and metabolic testing with Val Burke | EP#290 Training Talk with Kolie Moore | EP#271 Ryan Bolton – Olympian and coach of Ben Hoffman and Caroline Rotich | EP#221 Training, testing, metabolism and physiology with Björn Kafka | EP#286   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Coach Chris Myers, PhD, is the co-author of the book "Triathlon Training with Power", which brings together training with a power meter in not just cycling, but in swimming and running as well. In this interview, Chris discusses topics ranging from equipment and technology validity to training tips.      IN THIS EPISODE YOU'LL LEARN ABOUT: -How to measure power in swimming: using the Trainesense Smartpaddle and the Vasa SwimErg -Use cases for training with power in swimming -The latest takes on training with a power meter in cycling -Running power meters: what do we measure and is the technology valid and reliable?  -Use cases for training with running power   SHOWNOTES: https://scientifictriathlon.com/tts305/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   LINKS AND RESOURCES: Chris' Research Gate and Peaks Coaching Group profiles Triathlon Training with Power - book by Chris Myers and Hunter Allen Triathlon periodisation with Chris Myers | EP#112   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Arild Tveiten is the head coach and sports director of the Norwegian Triathlon Federation. At the Olympics in Tokyo 2021, Kristian Blummenfelt, who has been coached by Arild for 11 years, took the gold medal in the men's individual event, and fellow Norwegian athletes Gustav Iden, Casper Stornes, and Lotte Miller finished 8th, 11th and 24th, respectively. Here, Arild makes his third appearance on That Triathlon Shown to discuss the specifics around training and preparing for the Tokyo Olympics, including heat preparation, tapering, race schedules, and much more.       IN THIS EPISODE YOU'LL LEARN ABOUT: -How Arild viewed the Norwegian results in the triathlon events at the Olympics -Training camps and racing blocks in preparation for Tokyo -Tapering strategies -Heat preparation protocols -Preparing for the bike course with near-constant cornering and accelerations -Kristian's swim strategy to lose minimal time to the front pack -Arild's verdict on what went well in the preparations and what could be improved for Paris 2024 -The next big goals for the Norwegian team and individual athletes -Shifting training focus to long-course (half and full distance) racing   SHOWNOTES: https://scientifictriathlon.com/tts304/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.   LINKS AND RESOURCES: Arild's Instagram and Twitter profiles Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223 How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Nate Wilson is the coach of triathletes Flora Duffy, Olympic Gold Medalist from the women's individual event, and Kevin McDowell, 6th in the individual event and silver medalist in the Mixed Relay with the United States. Nate has an extensive background in the world of professional cycling, and is currently also the Professional Cycling Performance Manager of the World Tour team EF Education First. On this episode, we discuss Nate's views on training and coaching, and specifics around how Flora and Kevin prepared for the Olympic Games in Tokyo.      IN THIS EPISODE YOU'LL LEARN ABOUT: -Nate's coaching and training philosophy -Balancing blocks of intensity and blocks of aerobic training -Tapering for the Olympic Games -Heat preparation for the Tokyo heat and humidity -Flora's run volume to run one of the fastest women's triathlon 10k:s in history -The art of coaching -Nate's top tips for amateur triathletes and endurance athletes   SHOWNOTES: https://scientifictriathlon.com/tts303/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.   LINKS AND RESOURCES: Catalyst Coaching website, Instagram and Twitter profiles, and Nate's personal Instagram profile   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Professor Melitta Mcnarry of Swansea University has recently published a meta-analysis on the health and mortality (all-cause, cardiovascular disease, and cancer) consequences of an elite sporting career. Here, she discusses the findings and the potential implications.        IN THIS EPISODE YOU'LL LEARN ABOUT: -Reasons for conducting the meta-analysis, including questions marks around whether a high amount of exercise might be detrimental rather than beneficial for health and longevity -The significantly reduced mortality in elite athletes, in particular endurance athletes and team sport athletes -Potential reasons for the reduced mortality -The relationship between cardiorespiratory fitness and protection against cardiovascular disease -Potential reasons for why elite endurance athletes had greatly reduced cardiovascular disease mortality, but no difference compared to the general population for cancer mortality   SHOWNOTES: https://scientifictriathlon.com/tts302/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   LINKS AND RESOURCES: Melitta's Twitter, Research Gate, and Swansea University profiles Health Consequences of an Elite Sporting Career: Long-Term Detriment or Long-Term Gain? A Meta-Analysis of 165,000 Former Athletes - Runacres, Mackintosh and Mcnarry 2021   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Louis Delahaije is the head coach of the Netherlands Triathlon Federation and the individual coach of athletes like Rachel Klamer, Maya Kingma and Richard Murray in triathlon, and Annemiek van Vleuten in cycling. After great Olympic success (the Netherlands were 4th in the Mixed Team Relay, Klamer was 4th in the individual race, and in cycling, van Vleuten took silver in the women's road race and goal in the Time Trial) in Tokyo, Louis joins us to discuss his training and coaching philosophy, preparing for peak performances in Tokyo, and much more.          IN THIS EPISODE YOU'LL LEARN ABOUT: -Louis' coaching philosophy -Polarised training -How much "quality work" do you need?  -How much training volume do you need?  -Specific tips for effective swim, bike and run training -Preparations for a very successful Tokyo Olympics - tapering strategies and heat adaptation   SHOWNOTES: https://scientifictriathlon.com/tts301/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.   LINKS AND RESOURCES: Louis's Twitter and Instagram profiles Louis Delahaije interviewed on The Physical Performance Show and the Real Coaching podcast     RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Nicki Winfield Almquist, PhD, is a researcher at University of Copenhagen, Denmark. In this interview, we discuss the effects on performance as well as acute muscular and hormonal responses of including sprints in otherwise low-intensity cycling (and other endurance) training.      IN THIS EPISODE YOU'LL LEARN ABOUT: -Effects on (cycling) performance of including sprints in otherwise low-intensity, long-duration endurance training -Muscular and hormonal responses to this type of training -Recovery time-course when including sprints  -How might the results seen in studies in cyclists translate to running and swimming?  -Practical applications - when, how and why might triathletes benefit from including sprints in their endurance training?   SHOWNOTES: https://scientifictriathlon.com/tts300/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.   LINKS AND RESOURCES: Nicki's Research Gate and Twitter profiles Optimising endurance training of elite cyclists by inclusion of sprints during low-intensity sessions - Nicki's Thesis Effects of including sprints during prolonged cycling on hormonal and muscular responses and recovery in elite cyclists - Almquist et al. 2020 The Inclusion of Sprints in Low-Intensity Sessions During the Transition Period of Elite Cyclists Improves Endurance Performance 6 Weeks Into the Subsequent Preparatory Period - Taylor et al. 2020 Effects of Including Sprints in LIT Sessions during a 14-d Camp on Muscle Biology and Performance Measures in Elite Cyclists - Almquist et al. 2021 The Aerobic and Anaerobic Contribution During Repeated 30-s Sprints in Elite Cyclists - Almquist et al. 2021 What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243 Sprint Interval Training with Jerome Koral | EP#151   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

In this episode, Professor Robert Lamberts (Stellenbosch University) and Annemiek Roete (University of Groningen) discuss their recent systematic review on (noninvasive) markers of functional overreaching in endurance athletes. We also discuss the Lamberts Submaximal Cycle Test (LSCT), and it's application in triathlon as a monitoring tool as well as its application as a performance indicator.          IN THIS EPISODE YOU'LL LEARN ABOUT: -Physiological (VO2max, submaximal power output, PPO), heart rate (resting, max, submax, HRR, HRV), and subjective (RPE, POMS, DALDA) markers of functional overreaching -Which markers are the best for assessing non-functional overreaching, and how many (or how few) should you be monitoring?  -Is functional overreaching necessary or beneficial for endurance adaptations?  -What is the LSCT (Lamberts Submaximal Cycle Test) protocol?  -The LSCT as a performance predictor in triathlon -The LSCT as a method to monitor training adaptations and overreaching    SHOWNOTES: https://scientifictriathlon.com/tts299/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   LINKS AND RESOURCES: Robert's Twitter and Research Gate profiles Annemiek's Twitter and Research Gate profiles A Systematic Review on Markers of Functional Overreaching in Endurance Athletes - Roete et al. 2021 The use of the Lamberts Submaximal Cycle Test in Triathlon; an exploratory study in young professional sprint triathletes - de Joode et al. 2021 LSCT, a novel submaximal cycle test to monitor fatigue and predict cycling performance - Lamberts et al. 2010 Muscle fiber types, recovery and training adaptations, and overreaching with Phil Bellinger, PhD | EP#297 Non-functional overreaching with Cyril Schmit | EP#159   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

José Ramón Lillo, PhD is a researcher at the University of Alicante. In this interview, we discuss a study where Functional Threshold Power (FTP, as measured by 95% of the average power from a 20-minute all-out time trial) was compared to maximal lactate steady state (MLSS) and other physiological markers.        IN THIS EPISODE YOU'LL LEARN ABOUT: -Definitions of testing protocols for FTP and MLSS -How does FTP compare to MLSS according to Dr. Lillo's research?  -How does the warm-up protocol of the FTP-test (Coggan and Allen proposed a long, intense warm-up including a 5-minute time trial) impact the measured FTP?  -Recommendations for a lower correction coefficient than the original 95% to get a better estimate of MLSS -General testing recommendations for field and lab testing    SHOWNOTES: https://scientifictriathlon.com/tts298/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.   LINKS AND RESOURCES: José's Research Gate profile Is the Functional Threshold Power a Valid Metric to Estimate the Maximal Lactate Steady State in Cyclists? - Lillo-Bevia et al. 2019 Functional threshold power: Relationship with respiratory compensation point and effects of various warm-up protocols - Barranco-Gil et al. 2020 La velocidad de ejecución como referencia para la programación, control y evaluación del entrenamiento de fuerza - book by Juan Jose Gonzalez Badillo   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Phil Bellinger, PhD, is a researcher and lecturer at Griffith University, Australia. His work includes training interventions, nutritional interventions, and more recently using magnetic resonance spectroscopy to non-invasively assess muscle fibre typology and investigate how it relates to performance and training adaptations. He has also recently published a literature review on functional overreaching in endurance sports.       IN THIS EPISODE YOU'LL LEARN ABOUT: -Fundamentals of different muscle fibre types, and muscle fibre type distribution  -How an athlete's muscle fibre typology impacts recovery within and from high-intensity exercise -How an athlete's muscle fibre typology impacts adaptations to training resulting from periods of "overload training" (increased volume) -The differences between acute fatigue, functional overreaching, and non-functional overreaching -Is functional overreaching necessary to induce training adaptations?    SHOWNOTES: https://scientifictriathlon.com/tts297/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.   LINKS AND RESOURCES: Phil's Research Gate and Twitter profiles Muscle fiber typology substantially influences time to recover from high-intensity exercise - Lievens et  al. 2020 Muscle fiber typology is associated with the incidence of overreaching in response to overload training - Bellinger et al. 2020 Muscle Typology of World-Class Cyclists across Various Disciplines and Events - Lievens et al. 2020 Functional Overreaching in Endurance Athletes: A Necessity or Cause for Concern? - Bellinger 2020   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter

Björn Andersson is a Swedish triathlon coach coaching both age-groupers and professionals, including Patrik Nilsson. Björn is also a former professional athlete himself. In this episode we discuss Björn's thoughts on training and coaching, and tips and advice geared towards both age-group athletes and professionals or aspiring professionals.         IN THIS EPISODE YOU'LL LEARN ABOUT: -Björn's coaching and training philosophy -Differences in training, coaching, and knowledge now vs. "then" (when Björn was racing professionally until 2011) -Key tips to improve your swim, bike and run training, respectively -How to execute your best on race day -How age-group athletes can fit in training and adapt to it into already busy lives -What does it take these days to race professionally   SHOWNOTES: https://scientifictriathlon.com/tts296/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   LINKS AND RESOURCES: Björn's website and Instagram Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173 Training, testing, metabolism and physiology with Björn Kafka | EP#286 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Durability can be defined as the time of onset and magnitude of deterioration of physiological performance parameters over time during prolonged exercise. Dr. Ed Maunder (Auckland University of Technology) and Dr. Stephen Seiler (University of Agder) join us to discuss their recent publication and the overall scientific knowledge on the topic of durability, as well as best practices for assessing and developing durability.        IN THIS EPISODE YOU'LL LEARN ABOUT: -What is durability, why is it important, and what are the implications of it in racing and in training? -What do we know about durability and the mechanisms of it from the scientific literature?  -How to assess and quantify durability in the lab or in the field?  -How to train to develop and improve durability? -What is high-intensity repeatability and how does it relate to durability?  -Practical recommendations for athletes and coaches    SHOWNOTES: https://scientifictriathlon.com/tts295/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.   LINKS AND RESOURCES: Ed's Twitter and Research Gate profiles Stephen's Twitter and Research Gate profiles, and his Youtube-channel The Importance of ‘Durability’ in the Physiological Profiling of Endurance Athletes - Maunder et al. 2021 Temperate performance and metabolic adaptations following endurance training performed under environmental heat stress - Maunder et al. 2021 Polarised training with Stephen Seiler, PhD | EP#177   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Michael Liberzon is a triathlon coach and host of the Endurance Innovation Podcast. With his background in mechanical engineering, Michael has a keen interest and expertise in aerodynamics, and has plenty of hands-on experience of aerodynamic testing as well as expertise gained from talking to some of the smartest people in the industry. Michael joins us today to discuss different methods of aero testing in the field and the new product category of on-the-bike aero sensors that are starting to proliferate in the triathlon and cycling marketplace.        IN THIS EPISODE YOU'LL LEARN ABOUT: -Aerodynamic field testing methods: pros and cons of different methods, recommendations, and practical considerations -On-the-bike aero sensors: use cases, maturity level of this product category, recommendations, and practical considerations -Different brands and products of aero sensors -How does field testing stack up to traditional aero testing methods (like wind tunnel testing)?   SHOWNOTES: https://scientifictriathlon.com/tts294/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.   LINKS AND RESOURCES: Michael's website and Instagram Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229 Aerodynamics, Rolling Resistance, Weight, and Return On Investment with Sebastian Schluricke | EP#90 Virtual Wind Tunnel with Andrew Buckrell and Michael Liberzon | EP#47 Endurance Innovation 105 – Marc Graveline On Aerometers Endurance Innovation 61 – All About Aero Sensors With Chris Morton Endurance Innovation 46 – Notio Aerometer Endurance Innovation 57 – Notio Aerometer And Swearing Endurance Innovation 99 – Aerotune’s Sebastian Schluricke Endurance Innovation 84 – Dan Bigham   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Andy Blow, founder of Precision Hydration, returns to the podcast to discuss current best practices in race nutrition and hydration. Andy has a first-row seat to see what some of the best professional athletes in the world are doing, and shares the common patterns and potential differences, as well as how things might or might not differ for amateur athletes.         IN THIS EPISODE YOU'LL LEARN ABOUT: -Andy's and Precision Hydration's work with pro triathletes and other endurance athletes -What are the common patterns and trends across these top athletes, and what are the differences?  -Getting down to the specifics: what formats of carbohydrate are they typically consuming -Logistics: what nutrition and hydration to carry with you, and how to carry it?  -Should you be completely self-sufficient or also rely on aid stations -The case for going really high (90+ g/h) on carbohydrates in race nutrition, and training your gut to be able to do that -Hydrogels, and what the science currently says about how they work   SHOWNOTES: https://scientifictriathlon.com/tts293/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.   ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.   LINKS AND RESOURCES: Andy's Twitter Precision Hydration's website, Instagram, and Twitter How much carbohydrate do athletes need per hour? - article by Andy Does the type of carb in your energy products really matter? - article by Precision Hydration Can athletes consume MORE than 90g of carb per hour? - article by Precision Hydration Can you train your gut to optimise your fueling strategy? - article by Precision Hydration Quick Carb Calculator Book a free consultation with Precision Hydration Gordo Byrn's blog   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Richard Blagrove, PhD, is a lecturer in physiology and programme leader at Loughborough University. Richard has a background as a middle distance runner himself, and has done extensive academic and applied work in the field of strength and conditioning for middle and long distance runners.            IN THIS EPISODE YOU'LL LEARN ABOUT: -A new book co-edited by Richard, "The Science and Practice of Middle and Long Distance Running" -Programming and periodisation of strength training for endurance athletes -Workout structure for strength and conditioning sessions -Executing workouts and sets - how hard should you go?  -Plyometric training for runners and triathletes   SHOWNOTES: https://scientifictriathlon.com/tts292/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.   ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.   LINKS AND RESOURCES: Richard's Twitter and Research Gate profiles Strength and Conditioning for Endurance Running - book authored by Richard The Science and Practice of Middle and Long Distance Running - book co-edited by Richard Strength training episode archive RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

How to train between two (or more) races in quick succession | TTS Thursday #17 How long to recover after a race How long to taper before the next race How much training, and how much hard training should you do between races The importance of building a strong base to maintain fitness between races   LINKS AND RESOURCES: Scientific Triathlon website Coaching Training Plans TTS Thursday Episode Archive   SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.   ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.    CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Björn Geesmann is a triathlon and endurance coach based in Hamburg, with a degree from the German Sport University in Cologne. Björn coaches world class athletes like Patrick Lange, Katrina Matthews, Boris Stein and Daniela Bleymehl.         IN THIS EPISODE YOU'LL LEARN ABOUT: -Björn's coaching philosophy -Being a mental coach as well as a sports coach -Tips for effective triathlon swim training -Tips for effective triathlon bike training -Tips for effective triathlon run training -An argument for doing a minimal amount of training at intensities higher than threshold   SHOWNOTES: https://scientifictriathlon.com/tts291/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.   ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.   LINKS AND RESOURCES: Björn's Instagram and Twitter profiles HYCYS website and Instagram profile   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.