That Triathlon Show

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.

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 Filliol on his Substack, website, Instagram, YouTube, and listen to his Real Coaching Podcast.
• The shownotes for today's episode can be found here.
• The full podcast episode archives (including category filters) can be found here.
• Join the That Triathlon Show group ride on ROUVY on Monday 2 November at 5pm GMT (12pm ET, 9am PT). Download the ROUVY companion app to chat during the ride.
• Related episodes:

• World Champions keep things simple: training masterclass with Joel Filliol | EP#172
• Joel Filliol | EP#409
• Vasco Vilaça | EP#401
• Developing the future stars of triathlon with coach Joachim Willén | EP#266
• Training talk with Paulo Sousa | EP#360
• Marius Bakken: The Norwegian Method Is Built Around Your Muscles, Not Your Heart

• Resources and tools mentioned:

• Build the Engine First - Joel Filliol, Real Coaching, 2026
• Zone 1 is where the magic happens - Joel Filliol, Real Coaching, 2026
• Progression: A powerful training heuristic - Joel Filliol, Real Coaching, 2026
• Don't be a January Champion - Joel Filliol, Real Coaching, 2026
• Top 20 Rules for Faster Triathlon Swimming - Joel Filliol, Real Coaching, 2026
• Chop Wood, Carry Water - Paulo Sousa

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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?

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 physiology with Björn Kafka | EP#286
• Is VO2max more important than lactate threshold? | Research roundup

• Studies discussed:

• Linear increase in aerobic power induced by a strenuous program of endurance exercise - Hickson et al. 1977
• A transcription-translation activation feedback circuit as a function of protein degradation, with the quality of protein mass adaptation related to the average functional load - Mader 1988
• Aktive Belastungsadaptation und Regulation der Proteinsynthese auf zellulärer Ebene - Mader 1990 (in German)
• New horizons for the methodology and physiology of training periodization - Issurin 2010
• Self-rated mental stress and exercise training response in healthy subjects - Ruuska et al. 2012
• Understanding optimal cadence dynamics: a systematic analysis of the power-velocity relationship in track cyclists with increasing exercise intensity - Dunst et al. 2024
• The Role of Cadence and Torque in Fatigue-Related Power Output Decline in Cycling's Grand Monuments - Javaloyes et al. 2025
• 35 Years of Joyner's Endurance Performance Model: Assessing the Contribution of Physiological Determinants of Performance Proxies in 888 Individuals from Recreational to World Class - Mougin et al. 2026
• Limited reproducibility of individual physiological adaptations to repeated endurance exercise training - Odden et al. 2026

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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, older and female athletes.

SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:

• Follow Marius Bakken on his website.
• Marius's book, The Norwegian Method Applied.
• The shownotes for today's episode can be found here.
• The full podcast episode archives (including category filters) can be found here.
• Related episodes:

• How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
• Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223
• Olympic gold medal training and preparation with Arild Tveiten | EP#304
• Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264
• Olav Aleksander Bu | EP#369
• Ironman World Champion Solveig Løvseth on her race day strategy in Kona, her training block at altitude, heat training and more!
• Solveig Løvseth – Olympian and the fastest Ironman debut in history | EP#466
• Training talk with Eirik Myhr Nossum, national team coach of Norway’s cross-country skiing team | EP#245
• Vasco Vilaça | EP#401
• Strength and Speed Training Methods of Norwegian Endurance Coaches | Research Roundup

• Resources and tools mentioned:

• VDOT calculator

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 defending a gadget.

SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:

• Follow Daniel Rowland 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.
• Related episodes:

• How to Race the IRONMAN World Championship in Kona: A Complete Guide | Tomasz Kowalski
• Heat adaptation and triathlon performance with Stephen Cheung | EP#138
• Bent Rønnestad, PhD | EP#386
• Alistair Brownlee, Two-Time Olympic Champion | Everyone Was Surprised by How Slow I Trained
• Swimskins, Power Duration Curves and Best Bike Sessions for Runner Turned Cyclist | Q&A
• The “Best Practices” We Stand By That the Research Does Not Support
• 10 Triathlon Race Day Tips That Actually Make a Difference
• Strength and Speed Training Methods of Norwegian Endurance Coaches | Research Roundup
• The 10% Rule Applies to Your Long Run, Not Your Week | Research Roundup
• New Research on Torque Training, Ketones, Carb Loading and Pacing | Daniel Rowland

• Studies discussed:

• Delineating the impacts of air temperature and humidity for endurance exercise - Jenkins et al. 2023
• Effects of Heat Adaptation on Physiology, Perception, and Exercise Performance in the Heat: An Updated Meta-Analysis - Tyler et al. 2024 (ResearchGate link here)
• The effect of post-exercise heat exposure (passive heat acclimation) on endurance exercise performance: a systematic review and meta-analysis - Solomon and Laye 2025
• Influence of Exercise Heat Acclimation Protocol Characteristics on Adaptation Kinetics: A Quantitative Review With Bayesian Meta-Regressions - McDonald et al. 2025
• Time-course for onset and decay of physiological adaptations in endurance trained athletes undertaking prolonged heat acclimation training - Cubel et al. 2024
• Heat Training Efficiently Increases and Maintains Hemoglobin Mass and Temperate Endurance Performance in Elite Cyclists - Rønnestad et al. 2022
• Effectiveness of short-term isothermic-heat acclimation (4 days) on physical performance in moderately trained males - Shaw et al. 2022
• Effects of a Head-Cooling Cap on 5-Km Running Performance in the Heat - Spannagl et al. 2023
• Cooling the Neck Region During Exercise in the Heat - Tyler and Sunderland 2011
• Assessment of the Omius™ cooling headband effectiveness during a 70-min submaximal running effort followed by a 5-km time-trial in hot/humid conditions - Desroches et al. 2024
• The Effect of Water Dousing on Heat Strain and Performance During Endurance Running in the Heat - Anderson et al. 2024

• Tools mentioned:

• Exercise heat acclimation predictor (University of Canberra)

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 / 15.5 miles on the Kona bike course. Social ride, easy, everybody is welcome regardless of speed!
• Follow Tomek on Instagram and his coaching business Trinergy on his website
• The shownotes for today's episode can be found here.
• The full podcast episode archives (including category filters) can be found here.
• Related episodes:

• Tomasz Kowalski | EP#428
• Swimskins, Power Duration Curves and Best Bike Sessions for Runner Turned Cyclist | Q&A

• Studies mentioned:

• Effects of Heat Adaptation on Physiology, Perception, and Exercise Performance in the Heat: An Updated Meta-Analysis - Tyler et al. 2024
• Reliability and Validity of the CORE Sensor to Assess Core Body Temperature during Cycling Exercise - Verdel et al. 2021

• Resources and tools mentioned:

• Fuel & Hydration Planner - Precision Fuel & Hydration

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

HIGHLIGHTS 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 block into a four-week taper, and what separated the group that gained the most from the group that spent the study getting sick.

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 / 15.5 miles on the Kona bike course. Social ride, easy, everybody is welcome regardless of speed!
• Ask us questions via our contact form, and on our Instagram
• Follow Jack on his coach page 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:

• Rune Kjøsen Talsnes, PhD | EP#427
• Modern marathon training principles and preparation with running coach John Davis

• Studies discussed:

• Functional overreaching: the key to peak performance during the taper? - Aubry et al. 2014
• Functional overreaching in endurance athletes: a necessity or cause for concern? - Bellinger 2020
• The return from underperformance to sustainable world-class level: a case study of a male cross-country skier - Talsnes et al. 2023
• Warning signs, monitoring tools, and actions taken by world-class endurance coaches in cases of underperformance - Talsnes et al. 2024
• Sex differences in self-reported causes, symptoms, and recovery strategies associated with underperformance in endurance athletes - Agudo-Ortega et al. 2024

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 for one athlete and then wrote to Professor Stephen Seiler about.

SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:

• Follow David Tilbury-Davis on his website and Instagram. Also check out his training camp.
• The shownotes for today's episode can be found here.
• The full podcast episode archives (including category filters) can be found here.
• Related episodes:

• David Tilbury-Davis | EP#416
• The evolution of coaching principles and practices with David Tilbury-Davis | EP#283
• Perspectives on coaching with David Tilbury-Davis | EP#227
• Perspectives on training with David Tilbury-Davis | EP#226
• Triathlon race planning with David Tilbury-Davis | EP#150
• Kolie Moore – Overrated and Underrated Factors for Cycling Performance | EP#703
• The Hour record and aerodynamics with Dan Bigham | EP#368
• Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
• Polarised training with Stephen Seiler, PhD | EP#177

• Studies discussed:

• Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration - Seiler et al. 2013
• Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training - Rønnestad et al. 2020

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 to how you prescribe a threshold session, and the gap between the test durations the paper recommends and the ones Mikael actually uses.
• Polarised against high intensity with the hard sessions held identical, three a week for six weeks, one group adding four hours a week of easy riding. What the time trial showed, and why Mikael thinks the result is wrong (a strong statement!).

SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:

• Follow Daniel Rowland and Endurance Ideas and Implementation 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.
• Related episodes:

• New Research on Torque Training, Ketones, Carb Loading and Pacing | Daniel Rowland | EP#698
• The 10% Rule Applies to Your Long Run, Not Your Week | Research Roundup | EP#709
• Is VO2max more important than lactate threshold? | Research roundup | EP#705
• [Triathlon Science] Durability decoded – a 2025 perspective with Michele Zanini, PhD

• Studies discussed:

• Strength and Speed Training Practices for Olympic Endurance Sports: Insights From World-Class Coaches - Haugen et al. 2026
• Determinants of Physiological Resilience Among Recreational-To-Competitive Endurance Runners - Malinen et al. 2026
• Ten Common Criticisms of the Critical Power Model Revisited - Black et al. 2026
• The effectiveness of polarized versus high-intensity training in moderately trained cyclists: a randomized parallel-design study - Moran-MacDonald et al. 2026
• Best-Practice Training Characteristics Within Olympic Endurance Sports as Described by Norwegian World-Class Coaches - Sandbakk et al. 2025
• Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners: A Randomized Control Trial - Zanini 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

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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, and the taurine protocol he uses in hot races.

SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:

• Follow Alistair on Instagram, Substack, and LinkedIn
• Follow truefuels on Instagram, and check out their taurine product.
• The shownotes for today's episode can be found here.
• The full podcast episode archives (including category filters) can be found here.
• Related episodes:

• Polarised training with Stephen Seiler, PhD | EP#177
• World Champions keep things simple: training masterclass with Joel Filliol | EP#172
• The “Best Practices” We Stand By That the Research Does Not Support
• Nutrition and hydration data from Kona and 70.3 Worlds with Andy Blow | EP#365
• Running, Peaking, and Suffering with Olympic gold-medal coach Malcolm Brown | EP#96

• Studies discussed:

• The effect of 8-day oral taurine supplementation on thermoregulation during low-intensity exercise at fixed heat production in hot conditions of incremental humidity - Peel et al. 2024
• Acute taurine supplementation enhances thermoregulation and endurance cycling performance in the heat - Page et al. 2019

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 AND RELATED EPISODES:

• Jack Hutchens is a triathlon and endurance performance coach with Scientific Triathlon and a professional long course triathlete. Follow Jack on his coach page 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:

• The "Best Practices" We Stand By That the Research Does Not Support | EP#711
• Beginner Series 7 - Running for beginner triathletes

• Related studies:

• Why does exercise terminate at the maximal lactate steady state intensity? - Baron et al. 2007
• Slow-Twitch Fiber Glycogen Depletion Elevates Moderate-Exercise Fast-Twitch Fiber Activity and O2 Uptake - Krustrup et al. 2004
• Time to Exhaustion at Traditional Physiological Indicators in Runners: Between-Subject and Between-Day Variability - Pallares et al. 2026
• Effect of Fastskin Suits on Performance, Drag, and Energy Cost of Swimming - Chatard and Wilson 2008
• Comparison of buoyancy, passive and net active drag forces between Fastskin and standard swimsuits - Benjanuvatra et al. 2002
• Reliability and Validity of the CORE Sensor to Assess Core Body Temperature during Cycling Exercise - Verdel et al. 2021

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 EPISODES:

• Jack Hutchens is a triathlon and endurance performance coach with Scientific Triathlon and a professional long course triathlete. Follow Jack on his coach page 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:

• Including sprint training in cycling – training responses and peformance improvements with Nicki Winfield Almquist, PhD | EP#300
• Bent Rønnestad, PhD | EP#386
• Effective bike commutes, strength training for Ironman, group rides for triathletes, supershoe effectiveness on hills, and more! | Q&A | EP#693

• Related studies:

• Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis - Wang et al. 2023
• Effects of tapering on performance: a meta-analysis - Bosquet et al. 2007
• Effects of Cycling Training at Imposed Low Cadences: A Systematic Review - Hansen and Rønnestad 2017
• The effects of a sugar-free amino acid-containing electrolyte beverage on 5-kilometer performance, blood electrolytes, and post-exercise cramping versus a conventional carbohydrate-electrolyte sports beverage and water - McIntosh et al. 2023
• Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports - Veniamakis et al. 2022
• The effectiveness of polarized versus high-intensity training in moderately trained cyclists: a randomized parallel-design study - Moran-MacDonald et al. 2026
• Long-term passive heat acclimation enhances maximal oxygen consumption via haematological and cardiac adaptation in endurance runners - Jenkins et al. 2025
• Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis - Llanos-Lagos et al. 2026
• The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis - Ramos-Campo et al. 2025
• The Effects of Sprint Interval Training on Physical Performance: A Systematic Review and Meta-Analysis - Hall et al. 2023
• Effects of High-Intensity Interval Training Versus Sprint Interval Training on Factors Related to Endurance Performance: A Systematic Review and Meta-Analysis - Xiao et al. 2026
• Effects of Including Sprints in One Weekly Low-Intensity Training Session During the Transition Period of Elite Cyclists - Almquist et al. 2020
• The Inclusion of Sprints in Low-Intensity Sessions During the Transition Period of Elite Cyclists Improves Endurance Performance 6 Weeks Into the Subsequent Preparatory Period - Taylor et al. 2021

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 stacking effect that showed up at 12 metres, what changed at 20, what those charts with no y-axis were actually trying to say, and the call to Magnus Ditlev's aerodynamicist that confirmed it in the real world.

SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:

• Follow Marc Graveline on Instagram. He is the first to admit he barely posts, but a DM is a good way to reach him with a question.
• The shownotes for today's episode can be found here.
• The full podcast episode archives (including category filters) can be found here.
• Related episodes:

• Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
• Dan Bigham: aerodynamic testing, equipment, and making your bike fast | EP#229
• The Hour record and aerodynamics with Dan Bigham | EP#368
• Bernardo Gonçalves | EP#397
• The latest on aero sensors and aero testing with Michael Liberzon | EP#339
• Aerodynamic testing in the field with Michael Liberzon | EP#294

• Resources and tools mentioned:

• GoldenCheetah - free software for virtual elevation (Chung method) testing.
• Bicycle Rolling Resistance - the rolling resistance database Marc uses as a starting point.
• Silca tyre pressure calculator

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 Daniel Rowland and Endurance: Ideas + Implementation 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.
• New Research on Torque Training, Ketones, Carb Loading and Pacing | Daniel Rowland | EP#698
• Is VO2max more important than lactate threshold? | Research roundup | EP#705
• Is Optimised Workout Design Pointless (and Time in Zone What Really Matters)? | Q&A | EP#708
• Maximal glycolytic flux modulates metabolic thresholds independent of maximal oxygen uptake - Meixner et al. 2026
• How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study - Schuster Brandt Frandsen et al. 2025
• Dose-response to endurance training: a longitudinal study of training load and biomarkers in elite triathletes - Cejuela et al. 2026
• Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations - Burke et al. 2024
• Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects - Prestes et al. 2019

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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!

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 roundup
• Kolie Moore – Overrated and Underrated Factors for Cycling Performance
• Why 90 Grams of Carbs Still Beats 120 | Paul Booth
• Triathlon Base Training Series 1 - How to train smarter in winter to race faster in summer
• Prolonged self-paced exercise in the heat – environmental factors affecting performance - Junge et al. 2016
• Physiological comparison of intensity-controlled, isocaloric intermittent and continuous exercise - Combes et al. 2018
• Short intervals induce superior training adaptations compared with long intervals in cyclists - an effort-matched approach - Rønnestad et al. 2015
• The higher the fraction of maximal oxygen uptake is during interval training, the greater is the cycling performance gain - Odden et al. 2024

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 hiswebsite,blog,Instagram, and Freaky Fast Aero Accessories' Instagram.
• The shownotes for today's episode can be foundhere.
• The full podcast episode archives (including category filters) can be foundhere.
• A Scientific Approach to Improve Physiological Capacity of an Elite Cyclist - Rønnestad & Hansen 2018
• FTP, VO2max and VLaMax with Sebastian Weber | EP#169
• VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331
• Training talk with Sebastian Zeller | EP#259
• Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
• Training, testing, metabolism and physiology with Björn Kafka | EP#286
• Kolie Moore – Overrated and Underrated Factors for Cycling Performance
• The Science of Winning: Planning, Periodizing and Optimizing Swim Training - book by Jan Olbrecht
• The Triathlete's Training Bible - book by Joe Friel
• Software mentioned: Aerotune, Golden Cheetah, INSCYD, Sentiero

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 hiswebsite andInstagram
• The shownotes for today's episode can be foundhere.
• The full podcast episode archives (including category filters) can be foundhere.
• 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 Exercise in a Dose-Dependent Manner - Norte et al. 2026
• 13C-labelled glucose-fructose show greater exogenous and whole-body CHO oxidation at 120 vs 60 & 90 g/h in elite male marathoners - Ravikanti et al. 2025
• Exogenous Glucose Oxidation During Exercise Is Positively Related to Body Size - Ijaz et al. 2024
• Fructose-maltodextrin ratio governs exogenous and other CHO oxidation and performance - O'Brien et al. 2013
• Nutritional intake and gastrointestinal problems during competitive endurance events - Pfeiffer et al. 2012
• Modelling sodium requirements of athletes across exercise scenarios – when to test and target, or season to taste - McCubbin 2022
• Could It Bee? Honey Ingestion Induces Comparable Metabolic Responses to a Traditional Carbohydrate Sports Product - Fortis et al. 2025

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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 foundhere.
• 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

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Jack Kelly, professional triathlon coach and host of The Triathlon Hour discusses everything about his coaching methods and thoughts on triathlon training and performance.

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 foundhere.
• 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 trial.

• Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.

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 foundhere.
• 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 Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population - Storoschuk et al. 2025
• Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling - Steele et al. 2022
• Limited reproducibility of individual physiological adaptations to repeated endurance exercise training - Odden et al. 2026

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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

In today’s episode Scientific Triathlon coach Mikael Eriksson answers listener questions about time-crunched training and lots more…

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 foundhere.
• 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 clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to https://shop.effortlessswimming.com/ and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.

LEARN MORE ABOUT SCIENTIFIC TRIATHLON:

• TheScientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through ourcontact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to ourNewsletter
• Follow us onInstagram
• Learn more about ourcoaching,training plans, andtraining 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.

Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.