Alle afleveringen
723 afleveringen, van nieuw naar oud
-
Hickson's Landmark 1977 VO2max Study, Reanalysed | Research Roundup
5 november 2026 · 1 uur 24 min
In today's research roundup we cover four recent studies and help triathletes and other endurance athletes apply them in practice. We have ten years of training diaries from a World Championship medal-winning 800 to 1500 m swimmer, bicarbonate's effect on fatigued efforts in cycling, a fresh reanalysis of Hickson's famous 1977 "linear" VO2max study, and a meta-analysis of 69 trials on just how much time to do in HIIT sessions and continuous endurance sessions before running into diminishing returns. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Ten years of training diaries and long interviews with a world-class 800 to 1500 m swimmer with 11 major championship medals: the volume, the intensity distribution, how the Norwegian group defines its zones, and what changed around the seasons when his results declined.
Long-course against short-course pools for a short-course specialist, how much the turns were trained, and what that means for triathletes who will never do a turn in open water.
Race-pace sessions that were never all-out, small regular doses of speed, and one heavy gym session a week: how a world-class distance swimmer built his specific preparation.
Threshold sets from the paper's example weeks, with the splits and send-off times, and the case for longer rest between hard swim sets than most swim programmes give.
Bicarbonate supplementation during three hours of riding, followed by a 2-minute and a 12-minute time trial: which effort changed, and the sodium question the design leaves open.
Hickson's 1977 "linear increase in aerobic power" study reanalysed with modern statistics: whether the curve really was a straight line, how much faster the fastest responders improved than the slowest, and whether a programme this hard was the right one to study, where Daniel and Mikael see it differently.
A meta-analysis of 69 randomised trials on HIIT and moderate-intensity continuous training: how many minutes per session it takes to get most of the VO2max gain, and who the answ…
-
Joel Filliol, Coach of Seven World Championship Titles: You Need Less Intensity Than You Think
29 oktober 2026 · 1 uur 51 min
Joel Filliol has coached four athletes to seven triathlon World Championship titles: Mario Mola, Vincent Luis, Katie Zaferes and, this year, Vasco Vilaça. On his third appearance on the show we cover how the squad's training has (and has not) changed over a decade of titles, the training week and progressive sessions behind them, how much intensity is actually enough, and how the same principles apply to age-group triathletes on 10 to 15 hours a week. Lees meer
HIGHLIGHTS AND KEY TOPICS:
What has and has not changed in the squad's coaching between Mario Mola's first world title in Cozumel in 2016 and Vasco Vilaça's in 2026, from social media to carbon shoes and what they do to run training load.
The minimal effective dose: whether it applies to intensity or to volume, and how a squad built on doing less can still describe the training as hard.
The base training week Vasco described on the show in 2023 (six swims, six bikes and six runs), how close it still is, and why the hard sessions are spread across the week rather than blocked.
How a progressive run session like 16x400 m is prescribed and paced from block to block, and the part of it that has to be held most strictly.
Mega sessions and confidence: what an outstanding training session does and does not tell you about race day, with Kona as the example.
How the elite principles scale down to an age grouper with 10 to 15 hours a week, how easy easy training should be, and how to build a sustainable week from scratch.
The swim rules from Joel's Top 20 Rules for Faster Triathlon Swimming that matter most for age-group triathletes, the readiness and recovery scores he would rather athletes trusted less, and the questions to ask in a season review.
Vasco's road to the LA Olympics 2028, the Supertri race he turned down this year, and whether a sprint finish against Matt Hauser can be trained, with a lesson from Simon Whitfield's build to Beijing 2008.
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
Follow Joel Fill…
-
Why Being Too Efficient Holds Back Your Cycling | Björn Kafka, Uno-X Cycling Coach
22 oktober 2026 · 1 uur 43 min
How do WorldTour cyclists train across a season, how do you profile a rider and decide what to work on, and what should amateur cyclists and triathletes know about cadence, easy riding and durability? Lees meer
Björn Kafka coaches for the Uno-X Mobility WorldTour team and has also coached athletes to world and Olympic titles and medals in mountain biking, track cycling, and even snowboarding. He is also a co-developer of the A Faster You platform, formerly Aerotune.
HIGHLIGHTS AND KEY TOPICS:
Profiling a rider from the power curve: which durations to read, and why a rider can be too efficient in December.
The off-season plan for the typical age-group triathlete with a low VLaMax and a threshold already close to VO2max, and where cadence and fuelling come into it.
What a look at 22 masters athletes with unusually high 4 to 5 minute power showed about how much they eat, and the cost of chasing race weight.
Self-profiling for self-coached triathletes: three test durations, which bike to test on, and why a weak number is not automatically the one to train.
Inside a WorldTour year: off-season volume, how volume changes before key races, weekly training patterns, and key sessions for GC riders and Classics riders.
Cadence as a training tool, from fibre recruitment to what it changes for a triathlete who mostly rides steady.
How easy the easy rides should be, from a GC rider to a punchy rider to an amateur on ten hours a week, and how to fit more volume around work and family.
Durability: why there is still no good score for it, how to train it, and whether it deserves to be called a fourth performance factor alongside VO2max, utilisation and economy.
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
Follow Björn on Instagram, and A Faster You on their website and Instagram
The shownotes for today's episode can be found here.
The full podcast episode archives (including category filters) can be found here.
Related episodes:
Training, testing, metabolism and physiolo…
-
Marius Bakken: The Norwegian Method Is Built Around Your Muscles, Not Your Heart
15 oktober 2026 · 1 uur 17 min
Marius Bakken is a physician, a former professional runner and two-time Olympian with a 13:06 personal best for 5000 m, and the person who developed the training approach that later became known as the Norwegian method, since used by Jakob Ingebrigtsen, Andreas Almgren and many others. We cover why he sees the muscles rather than the heart and lungs as the real limiter, how double threshold works, how to find and control your threshold with or without a lactate meter, and how much of it carries over to triathlon. Lees meer
HIGHLIGHTS AND KEY TOPICS:
What muscle tone actually is, why it rather than the heart and lungs sits at the centre of how the method builds a training week, and how to palpate your own quads or use a simple morning stair test to track it.
The weekly template behind the method, why double threshold is treated as one long session with a break in the middle, and why the sequencing of short and long reps matters.
Finding your threshold with a lactate step test and a follow-up field test, or with no lactate meter at all, and how far below it the training should actually sit.
Controlling intensity within a 6 x 6 minute session with and without lactate, the RPE that matches the zone, how you should feel when you finish, and the most common way people get it wrong.
Why total running volume matters for muscle tone as well as running economy, when to split easy runs into doubles, and where strides do and do not earn a place.
The Saturday X-session, what an Olympic champion hurdler's threshold sessions suggest about triggering the anaerobic system too early, and how a marathon block changes the week.
How much of this carries over to cycling and triathlon, how the Norwegian triathletes organise their hard days, and what Jakob Ingebrigtsen and Andreas Almgren have added to the method, building upon Marius's work.
Flat periodisation, fitting the method into a spring marathon build, the final four days before a championship race, and adjustments for beginners, o…
-
Kona Science Special: Humidity, Heat Training and Race-Day Cooling | Research Roundup
8 oktober 2026 · 1 uur 26 min
With the Ironman World Championship in Kona this Saturday, this Research Roundup is a heat and humidity special for triathletes and other endurance athletes, built around four big topics instead of four single studies. How much heat and humidity each slow you down when you separate the two, what the largest reviews say about heat acclimation and whether sauna and hot baths work as well as active methods, how fast heat adaptations arrive and how fast they fade, and which in-race cooling strategies work, while also being practically feasible. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Separating heat from humidity: a study that held the vapour pressure of the air constant from 18°C to 27°C and 36°C, then doubled it at 36°C, and why dew point is the number you want to check before a hot race.
A meta-analysis of 135 studies and 1,531 participants: how short, medium and long heat acclimation protocols compare, and which of four approaches (constant work, isothermal, self-regulated and passive) comes out ahead.
Sauna and hot baths after training: what a stricter meta-analysis of 10 controlled studies found, why the control groups matter so much, and the case for active heat training when time is short.
How many heat sessions, how long and how hot: a review of 211 papers, the free online predictor that comes with it, and whether the sessions need to be on consecutive days.
Five weeks of home-trainer heat sessions in 20 elite cyclists: when haemoglobin mass starts to move, how quickly the gains decay, and how to plan around these dynamics before racing.
Four days of 90-minute heat sessions: what changed after such a short protocol, why time-to-exhaustion results look so much bigger than time trials, and whether feeling adapted without being adapted could backfire in an all-day race like an Ironman.
Ice caps, a cooling neck collar, the Omius headband and water dousing in running studies: which ones improved performance, what they did to core temperature, and why Mikael ends up defe…
-
How to Race the IRONMAN World Championship in Kona: A Complete Guide | Tomasz Kowalski
1 oktober 2026 · 1 uur 34 min
Tomasz (Tomek) Kowalski is a triathlon coach with a great track record of athletes racing Kona, among them age-group world champions and podium finishers. With the IRONMAN World Championship coming up again in Kona we cover everything age-group triathletes need to know to have a successful race there, including when to fly out, training and tapering on the island, heat preparation at home, equipment choices, and pacing, fuelling and hydration on race day. Lees meer
HIGHLIGHTS AND KEY TOPICS:
The single most common reason a Kona race goes wrong for age-groupers, and roughly how much of the damage it accounts for.
When to fly out: the time-zone rule of thumb, the trade-off between arriving early and arriving fresh, and whether you need to fully adapt to Hawaiian time at all.
Training on the island: how much lower your watts and paces can be at the same RPE, how long the last long ride and run should be, and whether to keep touching threshold in the final three weeks.
Swimming in the last ten days: open water or pool, how to structure an open water session with no buoys to swim between, and how to use the Hoʻala training swim.
Heat preparation before you travel: a hot water immersion protocol with durations and water temperature, and why using a CORE temperature sensor or sweat testing gets less weight than you might expect.
Kit for the heat: aero or road helmet, visor or no visor, three headwear options for the run, and whether to change from trisuit to running kit in T2.
Pacing the swim, bike and run: how many watts to expect to give up compared with a cooler Ironman, and how the impact of the rollers changes depending on how strong a cyclist you are.
Fuelling and hydration in the heat: the body mass loss on the bike that puts your run at risk, and how easily caffeine intake creeps too high.
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
That Triathlon Show Community on ROUVY
That Triatlon Show Group Ride on ROUVY - 5 October, 18:00 CET (12pm ET, 9am PT), 25 km…
-
Going All In on a Marathon Block as a Triathlete | Q&A
24 september 2026 · 1 uur 26 min
Mikael Eriksson and Jack Hutchens answer listener questions, starting with a long look at how to fit a marathon into a triathlon year: when to do it, how much running it takes, what happens to the swim and the bike, and how far the long run really should be. Then questions on racing a 70.3 inside a base phase, coming back from overtraining syndrome, and whether you have to dig a hole to get supercompensation.
We do listener Q&As monthly, the last Thursday every month. Lees meerHIGHLIGHTS AND KEY TOPICS:
Where a marathon fits in a triathlon year, autumn against spring, and the one situation where the less obvious option is the right call.
Setting run mileage when you are also swimming and biking. Why the starting point is your own running history rather than a plan chosen by goal time, and what is wrong with how most marathon plans are built.
A pro triathlete with a 60-minute record of 400 W at 78 kg asks why a 2:30 marathon still feels far away. What VO2max and fractional utilisation leave as the only possible explanation, and what can and cannot be changed about it.
Long run distance against total volume, and the main point of disagreement between Mikael and Jack for this episode. Plus how far the longest long run should go, banded by goal time from a first marathon through to sub-2:30.
Quads as the limiter in the marathon, from a listener with a 1:17 half and a 3:01 Ironman marathon. Conditioning, cadence, shoe drop and fuelling, and which of those actually matters.
Racing a 70.3 in the middle of a base phase. The question to answer before you decide, and where Mikael and Jack come down differently on treating a race as a training day.
Returning to training after overtraining syndrome. What to monitor on the way back, why HRV gets less weight here than you might expect, and the case study of a world-class skier who came back from underperformance to the top.
Whether supercompensation requires digging a hole. Thirty-three trained triathletes, a three-week overload…
-
David Tilbury-Davis: Everything That Decides Your Results Except the Training
17 september 2026 · 1 uur 50 min
David Tilbury-Davis has coached world class triathletes since 1995, among them Lionel Sanders, Ashleigh Gentle, Skye Moench, Cody Beals and Matt Hanson. In this episode we cover everything that decides whether an athlete reaches their potential except the training itself: professionalism, how you design your life around the sport, the decisions you make week to week, psychology and mindset, and the coach-athlete relationship. Lees meer
HIGHLIGHTS AND KEY TOPICS:
The single change outside training with the biggest upside, and the second one David adds straight after it, which most athletes with a job will find far harder than the first.
Professionalism defined as everything that performatively matters and is not swim, bike, run or gym, and the checklist David runs through when he wants to know how professional an athlete really is.
The difference between a support structure that is supportive and one that is merely tolerant, the conversation to have before committing to a season, and why David wants to interview the 5am-club influencer's partner.
Guardrails: the training window one of David's pro athletes drew around her day and refused to move, what he tells younger pros about procrastination, and the checks he runs before anyone turns pro.
Why self-doubt and imposter syndrome run high in almost every athlete he has coached in 30 years, what separates the ones who use it as fuel from the ones it consumes, and where he draws the line between confidence and arrogance.
Executing a session versus staying present and engaged in it, the athlete riding four hours in ERG-mode watching Top Gun, and the cue David uses for how wrecked a training week should leave you.
Attention as a resource you spend: structured swim sets on the watch, the athlete apologising for a warm-up five watts off, and the one split David actually wants reported back to him mid-session.
The 80 / 15 / 5 split David puts on coaching, what falls into the 5 per cent, and the pizza-slice session he invented…
-
Strength and Speed Training Methods of Norwegian Endurance Coaches | Research Roundup
10 september 2026 · 1 uur 37 min
In today's Research Roundup we bring you four recent studies. How world-class Norwegian endurance coaches programme strength and speed, the factors determining how a runner's physiology holds up over two and a half hours of running, a defence of the critical power model written by the people who built it, and a polarised versus high-intensity trial in cyclists with a result neither of us expected. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Strength and speed training across eight Olympic endurance sports (including triathlon, swimming, cycling and running), from 12 world-class Norwegian coaches whose athletes have won over 400 international medals. How many hours a year each sport does, and which sport sits at the bottom of the table.
What those sessions look like: exercises, sets, reps and how close to failure the athletes are taken, which is a long way from what randomised trials prescribe. Plus the 10 hours a year of speed training every sport did, and what it looks like.
How Daniel and Mikael each place strength and speed work in a real training week, where they differ from the Norwegian model, and why an age-group athlete in their forties is a different case from an Olympic athlete in their twenties.
Physiological resilience (durability) during two and a half hours of continuous unfed running, with thresholds, running economy and VO2max retested at the end. Which variables fall most, which barely move, and how runners of different ability differ.
Mikael sets the running economy decline against what a pair of carbon shoes buys you and asks which is bigger. Plus the two qualities that separated the runners who held up, one aerobic and one from the gym.
Ten common criticisms of the critical power model, answered by the group that built it: whether CP is just FTP renamed, whether the model claims you can hold CP forever, whether a power law fits the curve better, and where the authors concede most.
Critical power as a moving number rather than a fixed one, what that does …
-
Alistair Brownlee, Two-Time Olympic Champion | Everyone Was Surprised by How Slow I Trained
3 september 2026 · 1 uur 18 min
Alistair Brownlee is the only triathlete to win two individual Olympic golds, winning at home in London in 2012 and in Rio in 2016. He retired at the end of 2024 after an 18-year career, in which he also won two World Titles, four European Titles and the Commonwealth Games. He also has two second-place finishes from Ironman 70.3 World Championships. This is a conversation about how he actually trained across two decades, in particular when he was at his most dominant and changed the sport: the volume, the intensity, what he would do differently, and lots more. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Second at Norseman two weeks before this recording, on what he calls zero structured sessions. What has held on, what has gone, and which part of the power duration curve goes first.
The training week behind two Olympic golds: hours, sessions per sport, the swim, track and bike sessions he built the year around, and what share of it was actually done at intensity.
Riding at 200 watts with a threshold north of 400, and running five minutes per kilometre when he has a 28:32 PB. Why he was that strict about it, and the two things it bought him.
High intensity as the icing on the cake: why he thinks the icing contributes less than most athletes believe, and what follows from that if your cake is small.
His test for whether an easy session was genuinely easy, why feeling hypoglycaemic on an easy ride tells you something, and why he will not give you a wattage or a lactate number for it.
Injuries, and whether you have to take that risk to win an Olympic title. His arithmetic on what a month lost to injury really costs you, and what that means for today.
What changes when you have 10 hours a week rather than 35: the one thing he would move about the intensity proportions, and the trap most age group athletes fall into.
Sodium, cramp and the gap between the literature and what athletes report. Why he is not sold on sweat sodium testing, what heat training did to his own numbers, an…
-
Swimskins, Power Duration Curves and Best Bike Sessions for Runner Turned Cyclist | Q&A
27 augustus 2026 · 1 uur 13 min
Listener Q&A, covering nine different questions/topics from building bike power as a runner and a collegiate swimmer moving back into triathlon, through what actually makes us fatigue during a threshold effort, to swimskins, power duration curves and lots more. Lees meer
We do listener Q&As monthly, the last Thursday every month.
HIGHLIGHTS AND KEY TOPICS:
Building the bike as a runner: why heart rate sits lower on the bike than on the run, whether that gap matters, and what it says about where the limiter is. Plus how to use a daily 20 km ride towing a 25 kg dog trailer.
A 193 cm, 100 kg collegiate swimmer moving back into triathlon: the engine-stronger-than-the-chassis problem, a run progression specified down to the minute, and why Mikael gets more conservative every time he coaches this profile.
Why the maximal lactate steady state is a steady state for lactate and not for the whole body, what keeps drifting while lactate holds flat, and what one study found when it looked for the system that fails at exhaustion.
How long you can actually hold MLSS, against the 40 minutes the question assumed, how much that varies between athletes, and where critical power sits relative to it.
Swimskins: whether they give you any of the buoyancy a wetsuit does, the performance, drag and energy cost numbers from the closest pool research, and the thing that matters more than the brand and price tag.
Whether a swimskin does more for a fast swimmer or a slow one.
Reading your own power duration curve with nobody to compare against: the TrainingPeaks chart to start from, why a flat profile means something different for a triathlete than a cyclist, and Strava as a stand-in database.
Mikael's W’ bands for male and female age group triathletes, on record for the first time, plus the critical power ratio from close to a hundred of his own athletes' tests.
Quickfire round on altitude, heat and the CORE sensor, run volume by intensity, and vegan nutrition.
SHOWNOTES, LINKS, RESOURCES A…
-
The "Best Practices" We Stand By That the Research Does Not Support
20 augustus 2026 · 1 uur 19 min
Mikael and Jack Hutchens each bring up four things they do in their coaching practice that the research does not support, or does not support in the form they use it. What the evidence says, what they do instead, and the reasoning they would defend it with. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Tapering: Mikael prescribes 7 to 10 day tapers where the literature converges on two to three weeks, with a smaller volume cut than the meta-analyses land on. Why he thinks the study populations do not transfer.
Torque training: Jack keeps low cadence work in every program despite a review finding no strong evidence it improves performance. His specificity case, and Mikael's rationale from the cadence drop late in an Ironman bike.
Electrolytes: why Mikael prescribes them liberally while accepting the evidence is thin, the one athlete variable no study has controlled for, and the profile that really does not need them.
Grey zone intervals: polarised training wins the short intervention studies, so why does Jack lean on the zone in between? The time horizon argument, and Mikael's three week VO2max block that stopped working after two.
Heat training: ten sessions over two weeks for acclimation, five weeks of five for haemoglobin mass, against Mikael's minimal effective dose. Jack's pushback: does half a protocol buy half the adaptation?
Strength training: where it sits in Jack's list of levers when time is fixed, who he does prioritise it for, and Mikael's rules on frequency, session length and the weekly hours threshold to bother at all.
Sprint interval training: the protocol with a decent evidence base that Mikael almost never prescribes, what goes in that slot instead, and the cycling study published five days before recording that he never expected to see.
Psychology: why Jack spends more coaching time on self-talk, goal setting and confidence than the evidence warrants, and Mikael's theory for why it looks so weak in group studies.
SHOWNOTES, LINKS, RESOURCES AND RELATED EP…
-
We Are Nowhere Near Peak Aero | Marc Graveline, Aerodynamics Consultant
13 augustus 2026 · 1 uur 46 min
Marc Graveline is an aerodynamics consultant who works with WorldTour cycling teams as well as professional (e.g. Chelsea Sodaro, Lionel Sanders) and amateur triathletes, and road and gravel cyclists. He co-developed the Notio Konect, the first consumer on-bike aero sensor, and now develops his own device, the Gizmo. He also led the testing programme behind IRONMAN's decision to move the professional draft zone from 12 to 20 metres. Lees meer
We cover how to run an aero test you can actually trust, what to test and in what order, tyres and tyre pressure, and what IRONMAN's draft-zone testing actually found.
HIGHLIGHTS AND KEY TOPICS:
Why Marc disagrees with the idea that we have reached peak aero, and where he still sees the largest untapped gains across road racing, triathlon and gravel.
Wind tunnel, velodrome or road: what each venue is good for, why he validates everything on the road, and where an age grouper without an unlimited budget should start.
Building a road test you can trust: choosing a venue, how long an out-and-back should be, how many repeats, the ABBA protocol, and the single mistake that ruins more test sessions than anything else.
The hierarchy of what to test, from position down to hydration, and where the biggest gains will come from.
Why head position drives so much of the result, and why the change you make to your position is often not the thing that actually makes you faster.
Helmets and skinsuits: which two helmets kept finishing first and second when 21 age groupers worked through a dozen of them at an aero camp, how heat and visibility should be weighed against the CdA number, and how much a custom skinsuit really buys you over one off the shelf.
Tyres: what WorldTour riders on good roads are actually running for pressure, why erring on one side costs you more than the other, whether wider really is faster, and why a tyre that wins in the wind tunnel can still be the wrong choice for your race.
The IRONMAN draft-zone testing: the stacki…
-
The 10% Rule Applies to Your Long Run, Not Your Week | Research Roundup
6 augustus 2026 · 57 min
Daniel Rowland and Mikael are back for another research roundup with four recent studies. What blood biomarkers do and do not tell you about training load in elite triathletes, why two athletes with the same VO2max can have very different thresholds, what actually predicts running injuries in a cohort of 5,200 runners, and whether supersets deliver the same strength gains in a third less gym time. Lees meer
HIGHLIGHTS AND KEY TOPICS:
VLaMax (maximal glycolytic flux) and metabolic thresholds: the first evidence in real athletes that at a given VO2max, a higher glycolytic rate means a lower threshold power.
How VLaMax is measured, why sprint power on its own tells you little to nothing, and whether you can and should measure it and base training decisions off it.
How much running is too much: in 5,205 runners tracked over 18 months, a single run 10 to 30% longer than the longest run of the previous 30 days came with a 64% higher injury risk, and bigger jumps than that led to injury risk increasing by well over 100%.
Why the acute:chronic workload ratio and the classic weekly 10% rule showed little or no relationship with injury, and why you should never use the performance management chart for controlling running load.
Practical long run progression for a marathon or an Ironman, and the one TrainingPeaks chart Mikael looks at more than any other.
Four seasons of blood urea and creatine kinase in 20 elite (some world class) triathletes: urea tracks training load, CK does not, and a single reading against a reference range means almost nothing.
Why the ratio of objective to subjective training load may be the most useful signal a coach has, and a heuristic for using it in practice.
Supersets versus traditional sets: the same strength, hypertrophy, power and body composition gains in 36% less time, 44 minutes per session against 69, and how to apply that to a triathlete's lower body dominant strength programme.
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
Follow D…
-
Is optimised workout design pointless (and time in zone what really matters)? | Q&A
30 juli 2026 · 1 uur 9 min
Mikael and Jack answer listener questions on indoor versus outdoor FTP differences, whether time in zone is all that matters and how to optimise interval intensity, a first 70.3 debrief covering swim breathing problems and bike cramps, and lots more! Lees meer
Email us your questions, or answer the question prompts in our Instagram stories to get your questions answered on the next Q&A.
HIGHLIGHTS AND KEY TOPICS:
Why indoor and outdoor FTP differ, whether a 20-watt gap is normal, and why Mikael has never had an athlete test both.
Fans and airflow as the most underrated indoor cycling upgrade, including the research showing 40 km time-trial power is maintained up to 27°C when airflow matches outdoor riding speed.
How to back-calculate an outdoor FTP from your own sweet spot and threshold interval data rather than doing a second test.
Why a 10-minute interval should not be done at your 10-minute power, and how to perform a session so you finish at a session RPE of 7 to 8 with something left in the tank.
Is time in zone all that matters? The same power and the same total work can produce very different internal loads.
Minimum rep lengths if you want to spread work through a longer ride: 4 to 5 minutes for VO2max reps, 10 to 15 minutes for threshold reps.
A first 70.3 debrief: why the swim breathing fell apart and how to break the hypercapnia (CO2 buildup) spiral, and what most likely caused hamstring cramps at 70 km on a hilly bike course.
Instagram questions: finding your bike power in the first 20 minutes of a race, whether a VO2max block followed by a threshold block is a silver bullet, training after dental surgery, splitting 120 g of carbs per hour, and preparing for the Ironman Nice climb when you have no long climbs.
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
The shownotes for today's episode can be found here.
The full podcast episode archives (including category filters) can be found here.
Is VO2max more important than lactate threshold? | Research…
-
Physiology Over FTP | Robbie Deckard, Pro Triathlete & Coach
23 juli 2026 · 1 uur 22 min
Robbie Deckard is a professional middle-distance triathlete and triathlon coach, and the founder of Freaky Fast Aero Accessories. In this episode, Robbie and Mikael dig into the real differences between American and European training methods, using lactate and VLaMax to optimise training and performance, and how age-group triathletes can apply lab-grade thinking to swim, bike and run training without actually going into a lab. Lees meer
HIGHLIGHTS AND KEY TOPICS:
The real difference between FTP-centric American coaching and the German/Benelux style built around VLaMax, VO2max and physiological profiling.
The evolution of VLaMax based training: from Alois Mader's 1970s model through Jan Olbrecht to current day coaches like Dan Lorang.
Robbie's case for still doing dedicated VO2max work, including a case study that took an amateur cyclist's VO2max from 74 to 87 mL/kg/min over 58 weeks of block periodisation.
Why building maximal aerobic power early is more valuable long-term than chasing threshold gains, and how that shapes the "durability" that separates junior and U23 cyclists from senior professional cyclists.
How Robbie profiles athletes using LT1, LT2 and 5-minute power (or 500 yd swim time, or mile run time), and what typical percentage utilisation looks like for age-groupers versus elites.
How he prescribes endurance, threshold and VO2max sessions in practice, including cues (power, pace, RPE), lactate targets, and why exact wattage precision on threshold work matters less than people think.
Practical advice for age-groupers: open-water swim skills and ankle-band drills, running road races for pacing and durability, and hill running for strength and economy.
Improving aerodynamics on a budget: reduce frontal area first, then refine airflow, and how to measure progress without a wind tunnel using Golden Cheetah or a simple speed sensor.
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
Follow Robbie Deckard and Freaky Fast Aero Accessories on his website, blog…
-
Why 90 Grams of Carbs Still Beats 120 | Paul Booth, UTMB-Winning Performance Nutritionist
16 juli 2026 · 1 uur 35 min
Paul Booth is a performance nutritionist and exercise physiologist who works with elite ultra-endurance athletes and teams, including the Salomon International team, and was the nutritionist behind both the men's and women's UTMB winners in 2025, Tom Evans and Ruth Croft. We cover the science and practice of fuelling: how many carbs you actually need, why the high-carb trend has run ahead of the evidence, and how to get hydration and electrolytes right for triathlon and ultra-endurance racing. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Why Paul calls himself a "90-gram carb guy" and where the carb ceiling actually sits
What the science says about 90 versus 120 grams of carbohydrate per hour
The physiology of carbohydrate absorption, and how to work out your own intake for an Ironman without lab testing
Gut training: building tolerance to carbs and fluid in the weeks before a race
A simple DIY method to work out your sweat rate and fluid needs
Why hydration, not carbs, is behind most race-day gut problems
Electrolytes: what the evidence supports and what is mostly marketing
Fuelling through heat, altitude and ageing, plus listener questions on glycogen-depleted training, honey and more
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
Follow Paul and Performance Gains Nutrition on his website and Instagram
The shownotes for today's episode can be found here.
The full podcast episode archives (including category filters) can be found here.
Related episodes:
Carbohydrates, science and practice with Tim Podlogar, PhD | EP#354
Nutrition and hydration data from Kona and 70.3 Worlds with Andy Blow | EP#365
Aerobic training and testing with Scott Johnston | EP#326
Richard Laidlow | EP#403
Studies discussed:
Fuelled or Fooled? Examining the Evidence and Mechanisms Behind Ultra-High Carbohydrate Intake in Endurance Athletes - Plews et al. 2026
Graded Carbohydrate Ingestion up to 120 g/h Attenuates the Reduction in Critical Power Following 3 h of Moderate-Intensity Exerc…
-
Is VO2max more important than lactate threshold? | Research roundup
9 juli 2026 · 1 uur 12 min
A research roundup episode, where Dr. Gabriele Gallo (of KnowledgeIsWatt) and myself cover four recent research papers and how they might help us train better and improve our understanding of triathlon and endurance performance Lees meer
HIGHLIGHTS AND KEY TOPICS:
Do the same training program twice - get different results? (and how Gabriele and I disagree slightly on the conclusions to draw from this study)
Strength training is beneficial for cycling performance, but how beneficial is it really? And is it beneficial for everybody? Finally, how should you structure your strength training program to make it so?
A massive review on the impact of different types of endurance training on mitochondrial and capillary growth, and VO2max improvements.
What separates athletes of different performance levels is not how high they can push their threshold as a percentage of VO2max, but how high the VO2max is in the first place.
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
Follow Gabriele and KnowledgeIsWatt on his website, Substack and Instagram
The shownotes for today's episode can be found here.
The full podcast episode archives (including category filters) can be found here.
Limited reproducibility of individual physiological adaptations to repeated endurance exercise training - Odden et al. 2026
Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis - Llanos-Lagos et al. 2025
Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle: A Systematic Review and Meta-Regression - Mølmen et al. 2024
Elite Aerobic Endurance Performance: Is It Really Related to Lactate Threshold Expressed Relative to Peak Oxygen Uptake? - Johansen et al. 2025
Strength training improves performance and pedaling characteristics in elite cyclists - Rønnestad et al. 2014
Five-Minute Power-Based Test to Predict Maximal Oxygen Consumption in Road Cycling - Sitko et al. 2022
SPONSOR…
-
Jack Kelly (professional triathlon coach and host of The Triathlon Hour): “Stop fear-mongering about fatigue”
2 juli 2026 · 2 uur 10 min
Jack Kelly, professional triathlon coach and host of The Triathlon Hour discusses everything about his coaching methods and thoughts on triathlon training and performance. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Intensity and key sessions as the cornerstone of Jack’s training programs
Not overthinking training volume
Don’t be afraid of fatigue or overthink your ability to absorb training
Building a story and a narrative to get the most out of every athlete
Tips for age-group triathletes on how to improve swimming, cycling and running performance
How age-grup triathletes should think about their training on a time-crunched schedule.
Jack’s “overrated and underrated” in triathlon
Listener questions directly from Jack’s athletes Ari Klau, Sam “Appo” Appleton and Toby Martin.
…and lots, lots more!
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
Follow Jack on The Triathlon Hour on Spotify and Instagram
The shownotes for today's episode can be found here.
The full podcast episode archives (including category filters) can be found here.
Kolie Moore – Overrated and Underrated Factors for Cycling Performance - referenced in today’s episode
SPONSORS:
Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout.
Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free tri…
-
Kolie Moore - Overrated and Underrated Factors for Cycling Performance
25 juni 2026 · 1 uur 40 min
Kolie Moore of Empirical Cycling returns to That Triathlon Show! In today’s episode Kolie brings lists of his top underrated and overrated factors for cycling performance to the table, and we discuss these. Kolie also tests Mikael on logical reasoning, and has him guess whether each factor is overrated or underrated on Kolie’s list. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Kolie’s top underrated and overrated factors for cycling performance
Without specifying which categories each of these belong in, some of the things we discuss include creatine, Zone 2 training, training plans, race specificity, and many more!
What factors did Kolie overrate or underrate earlier in his coaching career?
Listener submitted overrated/underrated suggestions, including heat training, lactate guided training, genetics and more
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
The shownotes for today's episode can be found here.
The full podcast episode archives (including category filters) can be found here.
Kolie’s website, podcast (Empirical Cycling Podcast), Instagram
The Wason Test (here you can try your own logic!)
Coaching Thoughts: 15 Underrated Factors for Triathlon Performance | EP#440 - Mikael’s own list of underrated performance factors (for triathlon)
Coaching Thoughts: 11 Overrated Factors for Triathlon Performance | EP#439 - Mikael’s own list of overrated performance factors (for triathlon)
Training Talk with Kolie Moore | EP#271 - Kolie’s first appearance on That Triathlon Show
Training, coaching and podcasting with Mikael Eriksson and Kolie Moore | EP#359 - This episode with Kolie interviewing Mikael originally aired on Empirical Cycling and was later republished on That Triathlon Show
Watts Doc #61: Quantifying Diminishing Returns
Watts Doc #58: Creatine's Actual Effects On Cycling Performance
Watts Doc #50: Hypoxia And Muscular Adaptation
Watts Doc #40: Endurance Adaptation Is Not Substrate Oxidation
Much Ado About Zone 2: A Narrative Review Assessing the Efficac…
-
Effective training on 7 hours per week, using running power to test and compare shoes, and Ironman training for fast-twitch dominant athletes | Q&A
18 juni 2026 · 32 min
In today’s episode Scientific Triathlon coach Mikael Eriksson answers listener questions about time-crunched training and lots more… Lees meer
HIGHLIGHTS AND KEY TOPICS:
How to train effectively on 7 hours per week, and most workout windows being just 45 minutes.
Can you use running power to do reliable shoe testing (for running economy) without a metabolic cart?
How a highly glycolytic (fast-twitch dominant) athlete should adapt their training strategies for Ironman training, and in general to get better at long, sustained efforts.
SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:
The shownotes for today's episode can be found here.
The full podcast episode archives (including category filters) can be found here.
Coaching Thoughts: 15 Underrated Factors for Triathlon Performance | EP#440
Q&A on racing and testing | EP#399
Physiological Profiling Explained – Why, How, and Important Training Implications for Triathletes
FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
SPONSORS:
Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout.
Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial.
Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you…
-
10 Triathlon Race Day Tips That Actually Make a Difference
11 juni 2026 · 1 uur 8 min
Today we discuss how to execute your best possible race day performance. Mikael and Jack provide practical tips that you can apply from sprint distance triathlon to the Ironman. Some of these tips are probably familiar (but bear repeating), others you have likely never heard or thought of before. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Proper pacing across swim, bike and run in a triathlon
Why you should use RPE as the primary driver of pacing strategy
Known and lesser-known tips for maximising speed across the swim and the bike
Is “run for dough” still true in triathlon?
Managing the heat in hot races
Nutrition and hydration - more than just having a plan, it’s about understanding how to adjust the plan on the fly when needed.
How to get the most out of yourself mentally - the brain is a central governor, so if your head is not in it, you won’t have your best race. But getting your head to be in it and stay in it is easier said than done.
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts701/
LINKS AND RESOURCES:
The effect of additional skin wetting on physiological strain and exercise performance: systematic review and meta-analysis - Anderson et al. 2026
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes, related to sports science and (the third episode listed) fat adaptation and performance.
Pacing science and training talk with Andy Renfree, PhD | EP#349
Sports psychology and applied neuroscience with Simon Marshall, PhD and Lesley Paterson | EP#282
Q&A on racing a…
-
The Real Problem With FatMax (It's Not About Carbs vs Fat)
4 juni 2026 · 59 min
If you are focusing on improving your FatMax in 2026, you’re likely wasting time and money. Not only is fat a more expensive substrate to burn than carbohydrate (you get less energy for the same amount of oxygen by oxidising fat), but the Fatmax number you see in your lab report is mostly noise and very little signal. Lees meer
In today’s episode of That Triathlon Show I’ll explain exactly why that is, but I’ll also give you a tool to evaluate any test or measure that you might (or might not) want to be tracking, from Time Trials to VO2max, HRV and various biomarkers like ferritin and testosterone.
HIGHLIGHTS AND KEY TOPICS:
What is Fatmax and Maximal Rate of Fat Oxidation?
How reliable is Fatmax testing?
How to measure the noise of a test using the Coefficient of Variation (CV)
How to calculate the Smallest Detectable Change (SDC) of any test or measure
Why the SDC of Fatmax is the equivalent of you having to go from 300 to 384W for your 20-minute power to be able to say that this was real improvement and not just noise (!!)
CVs and CV ranges for common tests and measures used in triathlon, Ironman and other endurance sports, including Time Trials, Time To Exhaustion, VO2max, lactate and ventilatory thresholds, economy and gross efficiency, lactate concentration, Critical Power and W’, HRV, ferritin, testosterone, TSH and more
Why carbohydrate is a 7% more efficient energy substrate than fat, and why you should be oxidising carbs in your next Ironman.
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts700/
LINKS AND RESOUR…
-
How to Train Your Brain to Race to Your Potential | World Tour Neuroscientist David Spindler, PhD
28 mei 2026 · 1 uur 3 min
Most triathlon training focuses on physiology and skills. Dr. David Spindler argues that the brain is the missing piece, and that you can (and should) train your brain to better process pressure, adapt under stress, and execute under fatigue. This episode will teach you how to do this. Lees meer
Dr. David Spindler is a neuroscientist and cognitive performance specialists who has worked with athletes at the very highest level (including with Sir Mark Cavendish, Sam Laidlow, Chelsea Sodaro, Katie Courtney, and Tom Evans) and across sports from cycling, triathlon and trail running through soccer and Formula 1.
HIGHLIGHTS AND KEY TOPICS:
The brain's central role in athletic performance: coordination, decision-making, focus, emotional regulation, fatigue perception, and recovery.
Allostatic load: why amateur triathletes carry far more cognitive stress than professionals, and how to account for it in training.
How the brain controls pacing, and why perceived effort rises and the efficiency of firing muscles drops when the brain decides an effort isn't sustainable.
Self-efficacy vs. confidence: why they are different, and how to address a lack of self-efficacy as a triathlete.
Self-regulation: why understanding how your brain and body behave under stress matters, and how poor self-regulation undermines both triathlon training and the athlete-coach relationship.
Joy and happiness as recovery tools: why they are the most effective mediators of cortisol, and how to find joy and happiness in training and life (it’s not the same as dopamine hits)
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today'…
-
New Research on Torque Training, Ketones, Carb Loading and Pacing
21 mei 2026 · 1 uur 4 min
In this episode, coach Daniel Rowland and myself each bring two recent research studies to the table that we have found interesting and potentially useful for athletes and coaches. We discuss the implications and practical takeaways of the findings, how athletes can implement the findings in practice, and the strengths and weaknesses of the different studies. Whether you listen for the love of endurance sports science, or because you want to keep up to date with the cutting edge in triathlon training, this one is for you. Lees meer
HIGHLIGHTS AND KEY TOPICS:
A study looking into two types of torque training: very short maximal effort low-cadence sprints, and classic four-minute torque intervals just below Critical Power.
Does ketone ester supplementation have direct performance-enhancing benefits?
How age-group triathletes actually carb-loaded before the Ironman World Championships - did they hit the optimal amounts of carbohydrates or not?
A review on the science of pacing, and practical takeaways including specific sessions to improve pacing.
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts698/
LINKS AND RESOURCES:
Daniel’s Substack (Endurance: Ideas + Implementation) and website
The Role of Pedaling Intensity During Torque Training in Cyclists: A Three‐Arm Randomized Controlled Trial - de Pablos et al. 2026
Post‐exercise ketone supplementation improves endurance performance and mitochondrial adaptations during an 8‐week endurance training intervention - Robberechts et al. 2026
From Intention to Execution: Pre-Race Nut…
-
The Swim Technique Hierarchy of Needs for Triathletes | Brenton Ford (Effortless Swimming)
14 mei 2026 · 1 uur 35 min
Brenton Ford is a swim coach and the founder of Effortless Swimming, one of the most well-known and well-respected resources of swimming knowledge for triathletes and open water swimmers. Especially for adult-onset swimmers without a swimming background. In today’s interview we start with an in-depth discussion of swim technique, before diving into specifics for open water swimming, training structure, and more. This episode is packed with information, and you’ll have a great chance of finding some advice applicable to your own situation that can help you improve your swimming. Lees meer
HIGHLIGHTS AND KEY TOPICS:
The hierarchy of needs for improving your triathlon swimming: breathing, body position and tautness, rotation, catch and pull, timing and rhythm
Common mistakes triathletes make in each of these areas, and how to fix them
What to do when your technique looks good, but you’re not getting faster anyway?
Swim technique modifications and specific training advice for open water swimming
How much of swim technique and feel for the water is trainable, and how much is innate talent?
Training structure: when and how to incorporate technique work, threshold and VO2max sets, and endurance sets within your triathlon swimming program.
Listener questions
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts697/
LINKS AND RESOURCES:
Please support Effortless Swimming and That Triathlon Show by getting the best swim goggles on the market at shop.effortlessswimming.com. Use the code TTS15 to get 15% off your goggles, and get a free …
-
The Essential Guide to Sprint and Olympic Distance Triathlon Training
7 mei 2026 · 1 uur 15 min
This is the episode for every triathlete with ambitions in sprint and Olympic distance triathlon, from beginners looking to complete to front-of-the-pack athletes looking to compete. Triathlon training has similarities across the board from sprint to Ironman distance, but the specific training obviously differs between distances, and in this episode we break down exactly, when, why and how. Let’s get stuck in! Lees meer
HIGHLIGHTS AND KEY TOPICS:
How long does it take to prepare for a sprint or an Olympic distance race if you’re a beginner? What about an intermediate to advanced triathlete?
Key sessions in swimming, cycling and running for sprint and Olympic distance triathletes
How long should your long run and ride be as a sprint or Olympic distance triathlete?
What role does brick workouts play in sprint and Olympic Distance triathlon training?
Why tapering is much harder to get right for shorter than for longer races, and how to actually do it.
Key considerations if you’re racing draft-legal rather than non-draft sprint and Olympic distance races
Sample training week for an Olympic distance triathlon
Listener questions!
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts696/
LINKS AND RESOURCES:
Chain lubrication (save watts and money) with Adam Kerin | EP#323
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following related episodes:
The Ironman Training Deep Dive: What Triathletes Need to Know
How to Optimize Your Triathlon Training on a Limited Time Budget | Natasha Van Der Mer…
-
[Triathlon Science] Polarized vs. Pyramidal Training, Training Models from Canova to Kenyan to Norwegian, and More! | Arturo Casado, PhD
30 april 2026 · 1 uur 28 min
For many years, the topic of whether a polarized or pyramidal training intensity distribution is more effective for endurance athletes has been hotly debated. Arturo Casado, PhD, is one of the foremost researchers in this area (and former European Champion in the 1500 metres). Today, Arturo dissects what the science really says in 2026: whether there is a winner, and if not, what are the athlete-specific, event-specific, and other variables that impact which training distribution will bring the best results. We also discuss specific training models from Canova to Norwegian from both scientific and practical perspectives, and bring it all together with practical advice relevant for amateur triathletes and runners. Lees meer
HIGHLIGHTS AND KEY TOPICS:
The science and practice of training intensity distributions. Who should use polarized versus pyramidal TIDs and when?
How do factors such as athlete level, age and sex, sport or modality, distance or event, periodization and more impact the choice of training intensity distribution?
The science and practise of different training models in distance running, including Lydiard, Kenyan, Canova, Norwegian, Coe and more
How do best practices differ between amateur athletes and elite runners and triathletes?
Practical tips and takeaways
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts695/
LINKS AND RESOURCES:
Arturo’s ResearchGate, Instagram and World Athletics profiles
Effects of polarized, pyramidal, and combined training periodisations with Luca Filipas, PhD | EP#328 - study ment…
-
Lifetime Training Hours and Long-Term Aerobic Development: How to Achieve Your Full Potential in Triathlon | Carson Christen
23 april 2026 · 1 uur 19 min
Triathlon is a sport that rewards a big aerobic base, built over multiple years (if not decades) of training. But even though we all know this, it’s often hard in practice to prioritise this kind of long-term aerobic development, and we make tradeoffs that might lead to short-term gains, but might not help us achieve our full potential in the long-term. Coach Carson Christen joins me today to discuss this topic in detail. By the end of this episode you should have a better idea of what you can do today, this month, and this year, to maximise your long-term development as a triathlete. Lees meer
HIGHLIGHTS AND KEY TOPICS:
How many lifetime training hours do you need to get close to (90% of the way there) your full triathlon potential?
How age-group triathletes should adopt a more long-term focused mindset to their training with this in mind
What is the role of intensity when it comes to long-term aerobic development?
Do swimming, cycling and running require different approaches to maximise long-term development?
Common mistakes age-group triathletes and triathlon coaches make that might lead to short-term gains while limiting long-term potential
Practical tips and takeaways
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts694/
LINKS AND RESOURCES:
Carson and Torden Multisport on Instagram
Carson’s previous appearance on That Triathlon Show: The Trisutto Way of Triathlon Training with Carson Christen | EP#140
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following related episodes:
Wo…
-
Effective bike commutes, strength training for Ironman, group rides for triathletes, supershoe effectiveness on hills, and more! | Q&A
16 april 2026 · 1 uur 26 min
Today we take on your questions about triathlon training, strength training, Ironman, swimming, cycling, running, and other bits and pieces. We also briefly review our recent race experiences, and what’s next on our schedules. Hosted by Scientific Triathlon coaches Mikael Eriksson and Jack Hutchens. Lees meer
HIGHLIGHTS AND KEY TOPICS:
How to make your bike commutes as effective as possible from a training standpoint!
Essential strength training advice for Ironman athletes
Can you simulate the effectiveness of 4+ hour rides when all you have is 2.5 hours to ride?
How do you know that your actually responding to and adapting to training?
Are long, hard group rides beneficial in preparation for Ironman races and other long-distance triathlon events?
Using the Finis Tempo Trainer to improve your swim training and swimming performance
Are supershoes still worth it on hilly courses?
Big discrepancies between heart rate zones and pace zones, and how to deal with it
Rapid-fire questions on hypoxic training, starting out in triathlon when overweight, and more…
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts693/
LINKS AND RESOURCES:
Triathlon Base Training Series 5 – Strength Training, Nutrition & Diet, and Listener Q&A - further details to the strength training question asked in this episode
Metabolic cost of level, uphill, and downhill running in highly cushioned shoes with carbon-fiber plates - Whiting et. al 2022
Dustin Joubert, PhD & Dr. Amol Saxena, DPM | EP#383 - the importance of gradually building up use of super sh…
-
What’s the Next Big Innovation in Triathlon? | David Lipman
9 april 2026 · 1 uur 28 min
Innovations like the aerobar, power meter and GPS watches have shaped triathlon and endurance sports in the last decades. But what comes next? What will be the next big innovation to shape triathlon? Dr. David Lipman returns to the podcast to discuss what the next big innovations will be, and which ones might fall flat. We also take a stroll down memory lane to look at past innovations that succeeded and failed, and try to parse what it takes for an innovation to really stick. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Past innovations that succeeded and failed - David and I list five each from both categories. Do you agree with our takes here?
We predict the future of current or “coming soon” innovations. Will technologies like continuous sweat sensors, ventilation sensors, 3D-printed running shoes and many be huge hits or will they flop?
Where were we right and wrong in the past? We each name one innovation that we called correctly (as success/failure) and one that we called incorrectly in the past
What separates successful innovations in endurance sports from failed ones
Why many promising physiological sensors struggle to achieve widespread adoption despite valid scientific rationales
How network effects and ecosystem adoption influence technology success
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts692/
LINKS AND RESOURCES:
David’s website, Substack, Podcast and Instagram
David’s previous appearance on That Triathlon Show: David Lipman | EP#414
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll…
-
Triathlon Training for Masters Athletes - Maximise Performance in Your 50s and Beyond
2 april 2026 · 1 uur 17 min
We’re tackling a heavily requested topic today: triathlon training for masters athletes. Is it possible to slow down the natural performance decline through better and smarter training and recovery? Might you even be able to reverse time and hit new peaks later in life? Mikael Eriksson and Jack Hutchens discuss best practices for older athletes based on their coaching experience and the scientific literature. Lees meer
HIGHLIGHTS AND KEY TOPICS:
The science of physiological and performance decline with age in swimming, cycling, running and triathlon
VO2max, strength, muscle mass, fast twitch fibre atrophy, slower recovery, and other factors
How to tease apart the inevitable decline due to biological processes, and the decline resulting from changing training habits for older triathletes
The importance of VO2max training, and how to structure it differently for masters athletes
Strength training as a critical component of triathlon training for masters athletes
How recovery, nutrition, and sleep needs change with age
Examples and case studies
Listener questions
Practical takeaways
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts691/
LINKS AND RESOURCES:
A couple of highlights from the vast literature on masters athletes.
Age-Related Changes in Triathlon Performances - Lepers 2010
Masters Athletes: An Analysis of Running, Swimming and Cycling Performance by Age and Gender - Ransdell 2009
Current Insights in the Age-related Decline in Sports Performance of the Older Athlete - Gasne 2021
Master Athletes Are Extending t…
-
Cycling Training for the WorldTour and for Age-Group Triathletes | Jacob Tipper (coach of Ben Healy and Lucy Byram)
26 maart 2026 · 1 uur 21 min
Jacob Tipper is a high-performance cycling and triathlon coach working with athletes such as Ben Healy (Tour de France stage winner and UCI World Championships third place in 2025), Lucy Byram, Dan Bigham and Jonny Brownlee. He is also a team coach or the EF Education-EasyPost WorldTour team. In today’s interview we discuss training for amateur triathletes and we dive deep into Ben Healy’s training and preparation that led to his breakthrough year in 2025. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Jacob’s thoughts on doing aerobic runs at a decent clip to optimise biomechanical development and running economy improvements.
The key characteristics of Ben Healy’s training in 2025
Being a high-volume athlete on an annual basis without having very high weekly training volumes.
The changes in race tactics Ben implemented in 2025 to be able to win races at the highest level.
The differences between the scientific literature’s view of cycling training and what it actually looks like
How age-group triathletes should think about volume and intensity as drivers of adaptation when it comes to their cycling.
How to maximise training return on investment for time-crunched athletes by not following rigid rules
Monitoring training improvements by feel
How working on speed as the ultimate training metric is still important and still underestimated.
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts690/
LINKS AND RESOURCES:
Jacob’s website and Instagram
Jacob’s previous appearances on That Triathlon Show:
Jacob Tipper | EP#424
Training Tal…
-
The Ironman Training Deep Dive: What Triathletes Need to Know
19 maart 2026 · 1 uur 11 min
We dive deep into Ironman training and preparation in today's episode, and discuss how to best get ready for an Ironman whether you're looking to achieve an ambitious time or position goal, or you're looking to complete your first full distance triathlon and simply want to beat the cut-off times. Lees meer
HIGHLIGHTS AND KEY TOPICS:
What are the prerequisites for doing an Ironman? Can anybody do one?
How much time should you have to prepare for an Ironman?
Ironman periodisation
Key workouts, training volume and intensity, brick and simulation sessions, and more
How to taper for an Ironman
Nutrition and equipment considerations
Sample Ironman training weeks
The most common mistakes age-group triathletes make in their Ironman training
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts689/
LINKS AND RESOURCES:
Ironman Course Ratings - how fast or slow are the different Ironman courses? By Trirating.
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following related episodes:
Gordo Byrn on optimising Ironman training, the importance of volume and low intensity training, and practical age-group training - already a 2026 classic for That Triathlon Show, Gordo is a fantastic coach, athlete, thinker and communicator. This is one not to miss!
Ironman World Champion Solveig Løvseth on her race day strategy in Kona, her training block at altitude, heat training and more! - Less relevant for age-groupers perhaps, but from a pure triathlon and Ironman performance perspective, it’s fantastic to hea…
-
Evidence-based Training for Cycling and Triathlon Performance | Sebastian Sitko
12 maart 2026 · 1 uur 24 min
Sebastian Sitko is a cycling and triathlon coach, and a sports scientist. His active involvement in coaching both amateur and professional athletes, as well in conducting and evaluating research means today’s episode is a perfect opportunity to discuss how to approach the integration of science and practice in cycling, triathlon, and other endurance sports. Lees meer
HIGHLIGHTS AND KEY TOPICS:
The most impactful sports science on Sebastian’s training and coaching practice
Periodisation - science and practice.
How to implement block periodisation in your training program.
Sebastian’s approach to ultra-endurance training, with an extremely high proportion of low-intensity training
Threshold training - science and practice
Why Sebastian mainly prefers other intensities than threshold training in his coaching
The myth of “active recovery”
What are the limitations of sports science, and applying it in training programs?
What are some common misinterpretations of scientific evidence by athletes and coaches?
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts688/
LINKS AND RESOURCES:
Sebastian’s website and Instagram
Cycling 2.0: Evidence-based training for peak performance on the bike - Sebastian’s newly published book
Sebastian Sitko, PhD | EP#376 - Sebastian’s first appearance on That Triathlon Show
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following related episodes:
Training Talk with Kolie Moore | EP#271 - Kolie is a cycling coach known for his use of science and physiology in …
-
Physiological Profiling Explained - Why, How, and Important Training Implications for Triathletes
5 maart 2026 · 1 uur 8 min
Physiological profiling is often the missing link in amateur triathletes’ training programs. Knowing your profile on a scale from very endurance based (slow twitch phenotype) to very explosive (fast twitch phenotype) can help you avoid costly mistakes and break through plateaus in your triathlon training through better individualisation. In this episode, we discuss the ins and outs of this topic, from how to correctly profile an athlete without misinterpretation or overinterpretation, to important training implications for different athlete profiles. Lees meer
HIGHLIGHTS AND KEY TOPICS:
What is physiological profiling?
Different methods, including race performance assessments, power-duration curve, Critical Power testing, psychological factors, and more…
What are the main differences between fast twitch dominant profiles and slow twitch dominant profiles, and why does it matter for your triathlon training program?
Training implications for different profiles: intensity, volume, session structures, nutrition, rest within and between sessions, fatiguability, and more
How to deal with different profiles in a group training setting
Practical takehome messages that you can use to improve your triathlon training.
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts687/
LINKS AND RESOURCES:
Muscle fiber types, recovery and training adaptations, and overreaching with Phil Bellinger, PhD | EP#297
Estimating Muscle Fiber-Type Composition in Elite Athletes: A Survey on Current Practices and Perceived Merit - Lievens et al. 2024
Muscle…
-
The science of cadence, torque and power in cycling performance | Peter Leo (Team Jayco-Alula)
26 februari 2026 · 1 uur 23 min
Torque and cadence are common features of cycling training programs, but how should you really train them to get the most out of your training? Peter Leo is a sports scientist and high-performance coach working across cycling (Team Jayco-Alula, Cycling Australia) and triathlon (coach of high-level short-course athletes), and since he’s personally researched this topic, and applied it at the highest level, he’s a perfect guest to answer this question. We also discuss training principles, including debunking some common misconceptions and mistakes made when applying training principles in practice. Lees meer
HIGHLIGHTS AND KEY TOPICS:
The science behind the torque-cadence relationship
Torque and cadence are performance limiters at different points on the power-duration curve
Practical application of the science in different contexts (track and road cycling, short and long course triathlon), including specific workout examples
Peter’s view on three core training principles…
Individualisation. What are the biggest factors behind needs to individualise training? Is individualisation overrated in certain contexts?
Specificity. Is there an over emphasis on race specificity, compared to maximising core physiological capacities and general skills?
Progression. What does effective progression really look like in triathlon and cycling training? Are amateur cyclists and triathletes adopting too aggressive progression rates?
Evaluating response to training, AI and coaching, and Peter’s top tips for the listeners to improve their cycling and triathlon performance.
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The sho…
-
How to Optimize Your Triathlon Training on a Limited Time Budget | Natasha Van Der Merwe
19 februari 2026 · 1 uur 27 min
Most triathletes are limited not by their physical capacity to train more or harder, but by being time-limited, so we’re constantly looking for ways to make more out of the time we have to train. Nowhere is this challenge greater than when training for Ironman or other full distance triathlon races on a limited time budget. In this episode, coach Natasha Van Der Merwe joins me to discuss how to deal with this challenge in the context of age-group triathlon training. Lees meer
HIGHLIGHTS AND KEY TOPICS:
How to maximize your triathlon training outcomes on a limited time budget - even if you’re training for an Ironman!
How do you know when you’re really just limited by time and training volume?
If you are volume-limited, how can you get around that when you don’t really have more time to spare.
Listener questions: effective microcycle structures in triathlon, how to become more efficient at training, and more
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts685/
LINKS AND RESOURCES:
Natasha’s website, Instagram and Youtube (NVDM Coaching)
Training Talk with Natasha van der Merwe | EP#334 - Natasha’s first appearance on That Triathlon Show
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following related episodes:
Tomasz Kowalski | EP#428 - another episode leaning heavily into time-crunched Ironman and triathlon training
Jacob Tipper | EP#424 - a mix of coaching advice and case study on Jacob’s transition from elite cycling into triathlon, on a much tighter time budget
Coaching Thoughts: …
-
How to avoid triathlon and running injuries by optimising training load, life stress, strength training and nutrition | Chris Johnson PT
12 februari 2026 · 1 uur 37 min
Most triathletes and runners will suffer from injuries almost every single year (and many will suffer multiple injuries per year). In this episode, world-renowned physical therapist Chris Johnson explains how to break out of this injury cycle, by looking at all of the different variables contributing to injuries. This is an in-depth look at how to balance your running or triathlon training with proper strength training, nutrition, and lifestyle factors, to allow you to train and perform more and better in the long run. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Which factors contribute to injuries and injury risk, and how?
How to manage small niggles, aches and pains
Bone stress injuries and soft tissue injuries
Return to training protocols
A minimal effective dose strength training protocol that can be easily combined with triathlon training
Recommended strength training exercises, from isometrics and heavy slow resistance training to plyometrics
How heavy should you lift and how hard should you be working in the gym?
Is stretching, mobility work, massage and manual therapy recommended for injury prevention?
Myths and misconception about injuries and strength training for triathletes and runners
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts684/
LINKS AND RESOURCES:
How stretching actually changes your muscles - Malachy McHugh - video (TED-Ed)
Return to run from Bone Stress Injuries - Management and Prevention of Bone Stress Injuries in Long-Distance Runners - Warden et al. 2014
Fueling Performance: A Guide to the Athle…
-
Power Rankings - Our top-5 run sessions to improve triathlon running performance
5 februari 2026 · 1 uur 4 min
If you want to improve your running performance as a triathlete, these are the tried and true sessions that we rely on as triathlon coaches and athletes. Lees meer
HIGHLIGHTS AND KEY TOPICS:
Fartlek workouts to improve your running speed and VO2max
How we use hills in run sessions for triathletes
The value of progressive sets and pace alterations within a workout
How we prescribe threshold work for running
We upvote and downvote each others sessions
A discussion on using percentage based run sessions and the difference between pace vs. speed based percentages
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts683/
LINKS AND RESOURCES:
All running related episodes on That Triathlon Show
John Davis – Coaching, physiology, and running calculators | EP#464
Running Writings Pace Percentage Calculator
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following related episodes:
Power Rankings – Our top-5 bike sessions to improve triathlon cycling performance
Power Rankings – Our top five sessions to improve your triathlon swimming
Triathlon Base Training Series 4 – Running
Modern marathon training principles and preparation with running coach John Davis
Run training with Hugo van den Broek | EP#242
Training methods of Ethiopian runners with Michael Crawley | EP#275
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episo…
-
Two sessions to improve your running - a brutally effective fartlek and a finely balanced threshold progression
3 februari 2026 · 15 min
A great fartlek and progressive threshold session to improve your running. Plus, the components that should be part of an effective run program, even though they’re not necessarily classified as “run sessions”. Lees meer
Part of this episode is original content, and part of it is a preview of the full episode "Power Rankings - Our top-5 run sessions to improve triathlon running performance" (release date 5th of February 2026).
TOPICS COVERED IN THIS EPISODE:
Mikael’s favourite Fartlek run
Jack’s descending threshold session
Why and how to do strides and hill sprints
When is running off the bike a good idea? (Even though a lot of the time it isn’t a good idea, and it’s probably overused in triathlon)
How hilly is a “hilly endurance run”?
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
Share episodes online and on social media…
-
Power Rankings - Our top-5 bike sessions to improve triathlon cycling performance
29 januari 2026 · 53 min
We rank our most effective bike sessions in this “Power rankings” episode. If you want to improve your cycling performance, try adding some of these sessions to your program. Whether your training for sprint distance triathlon or Ironman, or even pure cycling events like road or gravel races, there will be several sessions on these lists that can help you take your cycling to the next level. Lees meer
HIGHLIGHTS AND KEY TOPICS:
VO2max, threshold, and race specific sessions we really rate
Two different ways of executing threshold sessions
Why micro-intervals reign supreme of our favoured VO2max-sessions
“Sessions” that might surprise you as number one on both Mikael’s and Jack’s top-5 list
And, we upvote and downvote each other’s sessions
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts681/
LINKS AND RESOURCES:
All cycling related episodes on That Triathlon Show
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes related to sswimming:
Power Rankings – Our top five sessions to improve your triathlon swimming
Triathlon Base Training Series 3 – Cycling
Beginner Series 6 – Cycling for beginner triathletes
Cycling training methods from the WorldTour with Stephen Barrett, Head Coach of Decathlon AG2R La Mondiale and coach of Felix Gall
Luca Zenti – UAE Team ADQ coach on Tour de France Femmes and bike training for triathletes | EP#469
Anna Kiesenhofer – Olympic Champion | EP#454
Training talk with Tom Bell | EP#356
You can find our full episode archives here, where you ca…
-
Long Intervals Optimised for Time Near VO2max and a Classic Norwegian Threshold Session
27 januari 2026 · 15 min
Take the TTS LISTENER SURVEY HERE! Lees meer
Or copy and paste the following link into your browser: https://forms.gle/HEN7RJUHneZVNrm3A
-------------------------------------------------------------------------------------------------------
Learn about the interval session that takes traditional long intervals (e.g. 4 x 5 minutes) and optimises it for more time near VO2max (and by extension, more training adaptations). Also, do Norwegian cyclists do threshold intervals the same way as their triathlon counterparts.
The full episode (an almost two-hour long episode!) will be available in the episode "Power Rankings - Our top-5 bike sessions to improve triathlon cycling performance" (release date 29th of January 2026).
TOPICS COVERED IN THIS EPISODE:
The Variable Intensity Intervals protocol that increases time near VO2max compared to traditional intervals.
“Norwegian style” threshold sessions used in triathlon (on the bike specifically) as well as road cycling.
LINKS:
A narrative review exploring advances in interval training for endurance athletes - Mølmen and Rønnestad 2024
Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations - Tønnessen et al. 2024
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
Subsc…
-
Gordo Byrn on optimising Ironman training, the importance of volume and low intensity training, and practical age-group training
22 januari 2026 · 1 uur 59 min
Take the TTS LISTENER SURVEY HERE! Lees meer
Or copy and paste the following link into your browser: https://forms.gle/HEN7RJUHneZVNrm3A
------------------------------------
Gordo Byrn is a former investment banker turned professional triathlete at a later stage in life without an endurance sports background. He podiumed at Ironman New Zealand and Ironman Canada, and also became Ultraman World Champion. Today, Gordo is a coach and a prolific writer, with a lot of great thoughts and perspectives on how to improve performance in triathlon and endurance sports, and even in life.
HIGHLIGHTS AND KEY TOPICS:
The importance of high-volume training, mainly at low intensity, in Gordo’s training philosophy.
Gordo’s comeback to endurance sports in his 50s after a long time out from consistent and focused triathlon or other endurance sports
Why you should not do an Ironman within your first year of triathlon training
The difference between adaptive and maladaptive training load, and how to make sure you stay on the adaptive side.
The importance of lactate testing to establish your low-intensity training zones
Practical tips for age-group athletes on how to apply more “elite” or professional training principles to their day to day life and constraints
The main differences between professional Ironman training methods in the 2000s and today.
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts679/
LINKS AND RESOURCES:
Gordo’s Substacks: Endurance Essentials, Gordo’s Substack, True Wealth
Gordo’s Youtube, Twitter and Instagram
Gordo’s…
-
What Gordo Byrn learnt about training load, stress and fatigue management from Nils van der Poel, Stephen Seiler, and Olav Aleksander Bu
20 januari 2026 · 19 min
Take the TTS LISTENER SURVEY HERE! Lees meer
Or copy and paste the following link into your browser: https://forms.gle/HEN7RJUHneZVNrm3A
------------------------------------
Gordo Byrn, investment banker turned professional triathlete and multiple Ironman podium finisher, discusses how to manage training load and fatigue.
The full episode (an almost two-hour long episode!) will be available in the episode "Gordo Byrn on optimising Ironman training, the importance of volume and low intensity training, and practical age-group training" (release date 22nd of January 2026).
TOPICS COVERED IN THIS CLIP:
Volume and training load is good, but fatigue is not. You want to maximise the former while minimising the latter.
Practical tips on how to maintain as high a load as possible within your life constraints without accumulating chronic stress and fatigue
How Nils van der Poel (ice skating Olympic Champion and former World Record holder), Olav Aleksander Bu, and Stephen Seiler informed Gordo’s perspective on these topics.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
Tell your friends, internet and social media friends, acquaintances and triathlon frenemi…
-
Power Rankings - Our top five sessions to improve your triathlon swimming
15 januari 2026 · 1 uur 8 min
We “Power rank” our favourite swim sessions. Some of these might not be favourites in the moment of doing them, but they most definitely are when it comes to the results they deliver in terms of improving your triathlon swimming! If you’re looking for some fresh ideas and perspectives to boost your swimming, this one is for you. Expect to find some bread and butter sets that have stood the test of time, but also some sets you had probably neither heard of nor thought of, but that work wonders. Lees meer
HIGHLIGHTS AND KEY TOPICS:
VO2max, threshold, and speed sets we really rate
Jack’s top set for improving your swim technique
Mikael’s surprising (?) inclusion of butterfly in one of his sets
Two open water swim sessions made the list - what are they?
And, we upvote and downvote each other’s sets
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/677/
LINKS AND RESOURCES:
All swimming related episodes on That Triathlon Show
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes related to sswimming:
Triathlon Base Training Series 2 – Swimming
Beginner Series 5 – Swimming for Beginner Triathletes
Arild Tveiten – from triathlon to swimming, and reflections on Paris 2024 | EP#458
Technique improvement and swim training for triathletes with Brenton Ford | EP#320
Open water swim training with Olympic gold medal coach Marcel Wouda | EP#246
Swim Types and Fault Fixers with Swim Smooth’s Paul Newsome | EP#188
You can find our full episode archives here, where you can filter for categ…
-
An Ironman specific and a VO2max swim set that will improve your triathlon swimming
13 januari 2026 · 15 min
Two swim sets that will elevate your triathlon swimming - one Ironman specific set, and one brutal but amazingly effective VO2max set. These two sets are number 4 on the "Power Rankings" top-five of Jack and Mikael, respectively. The full rankings will be available in the episode "Power Rankings - Our top five sessions to improve your triathlon swimming" (release date 15th of January 2025). Lees meer
TOPICS COVERED IN THIS CLIP:
The Ironman specific set you should do in the specific preparation leading up to any Ironman or full distance triathlon
The unconventional VO2max set that gets real results, so much so that it makes you forget about the pain!
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interest…
-
Triathlon Base Training Series 5 - Strength Training, Nutrition & Diet, and Listener Q&A
8 januari 2026 · 1 uur 29 min
In the final instalment of our Triathlon Base Training Series, Mikael Eriksson and Jack Hutchens discuss how to think about strength training, nutrition and diet in the context of your base training phase. We then finish things off with a listener Q&A. Lees meer
HIGHLIGHTS AND KEY TOPICS:
How should you periodise your strength training in the base training phase?
Does effective strength training require going to the gym, or can you do it from home?
Is strength training necessary for all triathletes?
Should you work on mobility, or do things like yoga or Pilates?
Should your training nutrition be different in the base phase compared to the specific preparation phase or competition period?
What about nutrition and diet outside of training?
How should you think about nutrition and diet around the festive periods?
Listener Q&A with assorted triathlon base training (and general triathlon) questions
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/base5/
LINKS AND RESOURCES:
Jack's coaching profile and Instagram
Triathlon Base Training Series 1 – How to train smarter in winter to race faster in summer
Triathlon Base Training Series 2 – Swimming
Triathlon Base Training Series 3 – Cycling
Triathlon Base Training Series 4 – Running
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes related to strength training, nutrition and diet:
Strength training for endurance performance with Richard Blagrove, PhD | EP#292
Strength coach Erin Carson | EP#367
Matt Pendola | EP#387
Injury…
-
Core principles of triathlon strength training during the base phase
6 januari 2026 · 15 min
This clip is an excerpt from the episode "Triathlon Base Training Series 5 - Strength Training, Nutrition & Diet, and Listener Q&A" (release date 8th of January 2026). Lees meer
TOPICS COVERED IN THIS CLIP:
The importance of strength training for injury prevention and management
Common misconceptions (stretching vs. strength training)
Periodisation of strength training
Typical session frequency and duration
Timing of sessions within the overall training program
Managing soreness and integrating strength training with sport-specific training
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
Precision Fuel & Hydration prod…
-
[Triathlon Science] Durability decoded - a 2025 perspective with Michele Zanini, PhD
30 december 2025 · 1 uur 15 min
Michele Zanini, PhD, returns to the That Triathlon Show to discuss his latest research on the topic of durability. We also broaden the discussion to include the most up to date research findings on durability from the broader sports science community. Lees meer
HIGHLIGHTS AND KEY TOPICS:
How long runs and running volume impact durability of running economy
The difference in physiological deterioration after 120 compared with 90 minutes of running
Evidence-based interventions and general characteristics for improving durability in runners, cyclists and triathletes
The most important questions about durability that remain unanswered (for now) by the sports science community
Michele’s pick of top training and sports and triathlon science trends over the last couple of years
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/673/
LINKS AND RESOURCES:
Michele’s ResearchGate
Michele’s past appearances on That Triathlon Show
Michele Zanini (part 1) | EP#393
Michele Zanini (part 2) | EP#394
Episodes referenced
Including sprint training in cycling – training responses and peformance improvements with Nicki Winfield Almquist, PhD | EP#300
Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187
Cycling training methods from the WorldTour with Stephen Barrett, Head Coach of Decathlon AG2R La Mondiale and coach of Felix Gall
Papers cited
The Physiology of the World Record Holder for the Women's Marathon - Jones 2006
Long-Term Development of Training Characteristics and Performance-Determining Factors…