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The one triathlon show focusing on practical and actionable advice that you can use in your own triathlon training and racing. New episodes are released twice per week. The episode types are interview episodes with the greatest and smartest people in triathlon and endurance sports, and solo episodes with host Mikael Eriksson where you'll learn tactics and strategies you can apply in your triathlon training and racing, and all things swim, bike and run. All episodes, both interview and solo e ...
 
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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…
 
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…
 
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 scienti…
 
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 targ…
 
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 triathlet…
 
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: …
 
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 c…
 
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 accordi…
 
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 …
 
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 …
 
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 Inst…
 
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 …
 
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 coa…
 
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 supplem…
 
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 A…
 
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 r…
 
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…
 
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 …
 
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…
 
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 h…
 
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 appli…
 
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…
 
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 coa…
 
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 st…
 
Eirik Myhr Nossum is head coach of the Norwegian cross-country skiing national team. In this interview we discuss his training and coaching philosophy for cross-country skiing and generally for endurance training, and how it applies to elite and amateur endurance athletes, respectively. IN THIS EPISODE YOU'LL LEARN ABOUT: -Eirik's general training …
 
Q&A #97 - Best practices for training after work; How to deal with mental and physical fatigue from the workday What preparation and mental and physical activation can be done to optimise training performance after a demanding workday? When and how should you adjust training for fatigue from the workday? The 20-minute rule LINKS AND RESOURCES: Scie…
 
Michael Rosenblat is a Canadian researcher working towards his PhD. In this interview we discuss one of his main research papers: a meta-analysis and systematic review comparing polarised training and threshold training in endurance sports. IN THIS EPISODE YOU'LL LEARN ABOUT: -How polarised training and threshold training are defined in the scienti…
 
Q&A #96 - Using crit plans for triathlon cycling improvements; Focus blocks on your weakest discipline; Training stimuli to get past fitness stagnation Can a crit training plan be a way to apply a new training stimulus for cycling improvements? Does it make sense to use "focus blocks" where you're primarily focusing on your weakest discipline? How …
 
Michael Rosenblat is a Canadian researcher working towards his PhD. In this interview we discuss one of his main research papers: a meta-analysis and systematic review all about interval training. IN THIS EPISODE YOU'LL LEARN ABOUT: -Long, medium, and short High-Intensity Interval Training (HIIT) compared with Sprint Interval Training (SIT) -The sc…
 
Q&A #95 - Differences and similarities between 70.3 and Ironman training; What does it take to finish an Ironman; What does it take to qualify for Kona What are the differences and similarities between training for half and full distance triathlons? Considerations around long workouts, training volume, intensity, nutrition, recovery, equipment, and…
 
Hugo van den Broek is an elite running coach based in Kenya, with a professional running background himself and a 2:12 personal best for the marathon. In this interview, he discusses his training and coaching philosophy for distance running. IN THIS EPISODE YOU'LL LEARN ABOUT: -The mental aspects of running and endurance sports -Training volume and…
 
Q&A #94 - Duration and frequency of long runs; The long run in Xterra training What factors should you consider when deciding on the frequency and duration of your long run? Specific long run recommendations when training for Xterra as well as sprint, Olympic, half and full distance triathlon LINKS AND RESOURCES: Scientific Triathlon website Coachi…
 
Izzy Moore, PhD, is a researcher specialising in running biomechanics, economy, and injuries. In this interview, we discuss her research in these areas and the implications of her findings for triathletes and runners. IN THIS EPISODE YOU'LL LEARN ABOUT: -Running biomechanics, self-optimisation, and gait analysis -Wearables and running biomechanics …
 
Q&A #93 - Structuring microcycles; Muscle damage and recovery How should you structure your training week or microcycle to accommodate muscle damage and recovery from hard workouts? How should you space out hard swim, bike, run, and gym workouts through the training week? What are the mechanisms and principles behind muscle damage and recovery? Wha…
 
Scott DeFilippis and Carrie Lester are both professional triathletes and coaches. They are also partners, and Scott coaches Carrie. In this interview we discuss a number of training-related topics, the overarching training philosophy of the couple, and the experiences and influences that led to this philosophy. We also discuss how age-groupers shou…
 
Q&A #92 - Heat acclimation principles and protocols; Early-morning training; Fasted training How should you incorporate heat acclimation in your training when preparing for hot races? Is there a place for heat exposure training year-round? Training and nutrition considerations for early-morning workouts How to use fasted workouts strategically in y…
 
Nick Tiller, PhD, is a postdoc in exercise physiology and respiratory medicine, at Harbor-UCLA Medical Center. In addition to his academic pursuits, he writes about science, health, exercise, critical-thinking, philosophy, and ultra-marathoning, and is an ultra-marathoner and endurance athlete himself. He is the author of "The Skeptic's Guide to Sp…
 
Q&A #91 - Training transfer effects between cycling and running; High-intensity training in Ironman preparation for time-poor athletes; Base-training "versus" HIIT What are the cross-training (transfer) effects between cycling, running, and swimming? Where are the transfer effects strong and where are they weak? For time-poor athletes, can a more h…
 
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