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Triathlon is a sport that rewards a big aerobic base, built over multiple years (if not decades) of training. But even though we all know this, it’s often hard in practice to prioritise this kind of long-term aerobic development, and we make tradeoffs that might lead to short-term gains, but might not help us achieve our full potential in the long-term. Coach Carson Christen joins me today to discuss this topic in detail. By the end of this episode you should have a better idea of what you can do today, this month, and this year, to maximise your long-term development as a triathlete. HIGHLIGHTS AND KEY TOPICS:  How many lifetime training hours do you need to get close to (90% of the way there) your full triathlon potential?  How age-group triathletes should adopt a more long-term focused mindset to their training with this in mind What is the role of intensity when it comes to long-term aerobic development?  Do swimming, cycling and running require different approaches to maximise long-term development?  Common mistakes age-group triathletes and triathlon coaches make that might lead to short-term gains while limiting long-term potential Practical tips and takeaways DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.  The shownotes for today's episode can be found at https://scientifictriathlon.com/tts694/ LINKS AND RESOURCES:  Carson and Torden Multisport on Instagram Carson’s previous appearance on That Triathlon Show: The Trisutto Way of Triathlon Training with Carson Christen | EP#140 WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: World Champions keep things simple: training masterclass with Joel Filliol | EP#172 - similar sentiments, but applied to a world class context (where 90% is not enough) Aerobic training and testing with Scott Johnston | EP#326 - a great episode specifically on developing the aerobic engine You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.  HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!  Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.  SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today we take on your questions about triathlon training, strength training, Ironman, swimming, cycling, running, and other bits and pieces. We also briefly review our recent race experiences, and what’s next on our schedules. Hosted by Scientific Triathlon coaches Mikael Eriksson and Jack Hutchens.  HIGHLIGHTS AND KEY TOPICS:  How to make your bike commutes as effective as possible from a training standpoint!  Essential strength training advice for Ironman athletes Can you simulate the effectiveness of 4+ hour rides when all you have is 2.5 hours to ride?  How do you know that your actually responding to and adapting to training? Are long, hard group rides beneficial in preparation for Ironman races and other long-distance triathlon events?  Using the Finis Tempo Trainer to improve your swim training and swimming performance Are supershoes still worth it on hilly courses?  Big discrepancies between heart rate zones and pace zones, and how to deal with it Rapid-fire questions on hypoxic training, starting out in triathlon when overweight, and more… DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.  The shownotes for today's episode can be found at https://scientifictriathlon.com/tts693/ LINKS AND RESOURCES:  Triathlon Base Training Series 5 – Strength Training, Nutrition & Diet, and Listener Q&A - further details to the strength training question asked in this episode Metabolic cost of level, uphill, and downhill running in highly cushioned shoes with carbon-fiber plates - Whiting et. al 2022 Dustin Joubert, PhD & Dr. Amol Saxena, DPM | EP#383 - the importance of gradually building up use of super shoes Shallow Water Blackout - by Swimming Canada  Effects of Swimming-Specific Repeated-Sprint Training in Hypoxia Training in Swimmers - Camacho-Cardenosa et al. 2020 Repeated Sprint Training in Hypoxia Induced by Voluntary Hypoventilation in Swimming - Trincat et al. 2016 WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: Q&A on swim training | EP#377 - Jack’s first ever appearance on That Triathlon Show (back in 2023) Triathlon Base Training Series 5 – Strength Training, Nutrition & Diet, and Listener Q&A - already mentioned above, a recent Q&A with Mikael and Jack related to Base Training Q&A on middle-distance development, training load and overtraining metrics, cadence, and more | EP#463 - a solo Q&A with just Mikael High intensity, running power, suffering capacity, bias in training prescription (Q&A) | EP#447 - a Q&A with Mikael and Tobias Haumann (also a coach for Scientific Triathlon) You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.  HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!  Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.  SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Innovations like the aerobar, power meter and GPS watches have shaped triathlon and endurance sports in the last decades. But what comes next? What will be the next big innovation to shape triathlon? Dr. David Lipman returns to the podcast to discuss what the next big innovations will be, and which ones might fall flat. We also take a stroll down memory lane to look at past innovations that succeeded and failed, and try to parse what it takes for an innovation to really stick.  HIGHLIGHTS AND KEY TOPICS:  Past innovations that succeeded and failed - David and I list five each from both categories. Do you agree with our takes here?  We predict the future of current or “coming soon” innovations. Will technologies like continuous sweat sensors, ventilation sensors, 3D-printed running shoes and many be huge hits or will they flop?  Where were we right and wrong in the past? We each name one innovation that  we called correctly (as success/failure) and one that we called incorrectly in the past What separates successful innovations in endurance sports from failed ones Why many promising physiological sensors struggle to achieve widespread adoption despite valid scientific rationales How network effects and ecosystem adoption influence technology success DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.  The shownotes for today's episode can be found at https://scientifictriathlon.com/tts692/ LINKS AND RESOURCES:  David’s website, Substack, Podcast and Instagram David’s previous appearance on That Triathlon Show: David Lipman | EP#414 WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: Information, decision making, training and technology | EP#452 - In this episode I am the interviewee. Among the topics covered, we discuss evaluatingf new products, technology, and metrics. Highly related to today’s episode Q&A on gear and technology | EP#400 - Carbon shoes, barefoot shoes, lactate meters, VO2master, Moxy/NIRS, etc.  François Modave, PhD – Artificial Intelligence in triathlon | EP#455 - Key concepts of artificial intelligence and how it could be applied (and to what level of success) in a triathlon context. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.  HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!  Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.  SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

We’re tackling a heavily requested topic today: triathlon training for masters athletes. Is it possible to slow down the natural performance decline through better and smarter training and recovery? Might you even be able to reverse time and hit new peaks later in life? Mikael Eriksson and Jack Hutchens discuss best practices for older athletes based on their coaching experience and the scientific literature. HIGHLIGHTS AND KEY TOPICS:  The science of physiological and performance decline with age in swimming, cycling, running and triathlon VO2max, strength, muscle mass, fast twitch fibre atrophy, slower recovery, and other factors How to tease apart the inevitable decline due to biological processes, and the decline resulting from changing training habits for older triathletes The importance of VO2max training, and how to structure it differently for masters athletes Strength training as a critical component of triathlon training for masters athletes How recovery, nutrition, and sleep needs change with age Examples and case studies Listener questions Practical takeaways DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts691/ LINKS AND RESOURCES:  A couple of highlights from the vast literature on masters athletes.  Age-Related Changes in Triathlon Performances - Lepers 2010 Masters Athletes: An Analysis of Running, Swimming and Cycling Performance by Age and Gender - Ransdell 2009 Current Insights in the Age-related Decline in Sports Performance of the Older Athlete - Gasne 2021 Master Athletes Are Extending the Limits of Human Endurance - Lepers 2016 WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: The top-5 challenges for masters athletes and how to overcome them – Bo Falck Hansen, PhD | EP#176 - an in-depth interview where Dr. Hansen outlines five main challenges masters athletes face, some of them overlapping with today’s episode, others not. How to avoid triathlon and running injuries by optimising training load, life stress, strength training and nutrition | Chris Johnson PT - Not getting injured is key for masters athletes. This episode will help you avoid injuries. Strength training for endurance performance with Richard Blagrove, PhD | EP#292 - Strength training is another key component of triathlon training for masters athlete. This is perhaps my number one favourite strength training episode ever on That Triathlon Show. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Jacob Tipper is a high-performance cycling and triathlon coach working with athletes such as Ben Healy (Tour de France stage winner and UCI World Championships third place in 2025), Lucy Byram, Dan Bigham and Jonny Brownlee. He is also a team coach or the EF Education-EasyPost WorldTour team. In today’s interview we discuss training for amateur triathletes and we dive deep into Ben Healy’s training and preparation that led to his breakthrough year in 2025.  HIGHLIGHTS AND KEY TOPICS:  Jacob’s thoughts on doing aerobic runs at a decent clip to optimise biomechanical development and running economy improvements. The key characteristics of Ben Healy’s training in 2025 Being a high-volume athlete on an annual basis without having very high weekly training volumes. The changes in race tactics Ben implemented in 2025 to be able to win races at the highest level. The differences between the scientific literature’s view of cycling training and what it actually looks like How age-group triathletes should think about volume and intensity as drivers of adaptation when it comes to their cycling. How to maximise training return on investment for time-crunched athletes by not following rigid rules Monitoring training improvements by feel How working on speed as the ultimate training metric is still important and still underestimated. DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts690/ LINKS AND RESOURCES:  Jacob’s website and Instagram Jacob’s previous appearances on That Triathlon Show: Jacob Tipper | EP#424 Training Talk with Jacob Tipper | EP#345 Sub7/Sub8 with Jacob Tipper | EP#344 Physiological Profiling Explained – Why, How, and Important Training Implications for Triathletes WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: The Hour record and aerodynamics with Dan Bigham | EP#368 - An interview going into the details of the training and aerodynamic preparations for setting the UCI Hour Record with Dan Bigham, coached by Jacob Tipper. Luca Zenti – UAE Team ADQ coach on Tour de France Femmes and bike training for triathletes | EP#469 - A great interview straddling both cycling and triathlon, mainly from a high performance perspective. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

We dive deep into Ironman training and preparation in today's episode, and discuss how to best get ready for an Ironman whether you're looking to achieve an ambitious time or position goal, or you're looking to complete your first full distance triathlon and simply want to beat the cut-off times. HIGHLIGHTS AND KEY TOPICS:  What are the prerequisites for doing an Ironman? Can anybody do one? How much time should you have to prepare for an Ironman? Ironman periodisation Key workouts, training volume and intensity, brick and simulation sessions, and more How to taper for an Ironman Nutrition and equipment considerations Sample Ironman training weeks The most common mistakes age-group triathletes make in their Ironman training DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts689/ LINKS AND RESOURCES:  Ironman Course Ratings - how fast or slow are the different Ironman courses? By Trirating. WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: Gordo Byrn on optimising Ironman training, the importance of volume and low intensity training, and practical age-group training - already a 2026 classic for That Triathlon Show, Gordo is a fantastic coach, athlete, thinker and communicator. This is one not to miss! Ironman World Champion Solveig Løvseth on her race day strategy in Kona, her training block at altitude, heat training and more! - Less relevant for age-groupers perhaps, but from a pure triathlon and Ironman performance perspective, it’s fantastic to hear exactly what the current Kona Champion did leading up to her great victory. Craig Alexander – Three-time Ironman World Champion - Crowie is one of the legends of the sport, and provides a fantastic perspective on how triathlon training and Ironman training specifically has evolved over the last two decades. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Sebastian Sitko is a cycling and triathlon coach, and a sports scientist. His active involvement in coaching both amateur and professional athletes, as well in conducting and evaluating research means today’s episode is a perfect opportunity to discuss how to approach the integration of science and practice in cycling, triathlon, and other endurance sports.  HIGHLIGHTS AND KEY TOPICS:  The most impactful sports science on Sebastian’s training and coaching practice Periodisation - science and practice. How to implement block periodisation in your training program. Sebastian’s approach to ultra-endurance training, with an extremely high proportion of low-intensity training Threshold training - science and practice Why Sebastian mainly prefers other intensities than threshold training in his coaching The myth of “active recovery” What are the limitations of sports science, and applying it in training programs? What are some common misinterpretations of scientific evidence by athletes and coaches? DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts688/ LINKS AND RESOURCES:  Sebastian’s website and Instagram Cycling 2.0: Evidence-based training for peak performance on the bike - Sebastian’s newly published book Sebastian Sitko, PhD | EP#376 - Sebastian’s first appearance on That Triathlon Show WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: Training Talk with Kolie Moore | EP#271 - Kolie is a cycling coach known for his use of science and physiology in coaching. Training talk with cycling coach James Spragg | EP#251 - Similarly to Sebastian, James is a coach-scietist, and we discuss several topics in this episode from a “science to practice” perspective. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Physiological profiling is often the missing link in amateur triathletes’ training programs. Knowing your profile on a scale from very endurance based (slow twitch phenotype) to very explosive (fast twitch phenotype) can help you avoid costly mistakes and break through plateaus in your triathlon training through better individualisation. In this episode, we discuss the ins and outs of this topic, from how to correctly profile an athlete without misinterpretation or overinterpretation, to important training implications for different athlete profiles.   HIGHLIGHTS AND KEY TOPICS:  What is physiological profiling? Different methods, including race performance assessments, power-duration curve, Critical Power testing, psychological factors, and more… What are the main differences between fast twitch dominant profiles and slow twitch dominant profiles, and why does it matter for your triathlon training program? Training implications for different profiles: intensity, volume, session structures, nutrition, rest within and between sessions, fatiguability, and more How to deal with different profiles in a group training setting Practical takehome messages that you can use to improve your triathlon training. DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts687/ LINKS AND RESOURCES:  Muscle fiber types, recovery and training adaptations, and overreaching with Phil Bellinger, PhD | EP#297 Estimating Muscle Fiber-Type Composition in Elite Athletes: A Survey on Current Practices and Perceived Merit - Lievens et al. 2024 Muscle fiber typology is associated with the incidence of overreaching in response to overload training - Bellinger et al. 2020 WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248 - John Hawley is a legend in the field of exercise physiology, so if you’re somebody who wants to soak up all the triathlon science you can, this episode will be right up your alley! Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257 - If you want to learn more about the science of Critical Power, and scientifically valid testing protocols, this is the episode to listen to. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Torque and cadence are common features of cycling training programs, but how should you really train them to get the most out of your training? Peter Leo is a sports scientist and high-performance coach working across cycling (Team Jayco-Alula, Cycling Australia) and triathlon (coach of high-level short-course athletes), and since he’s personally researched this topic, and applied it at the highest level, he’s a perfect guest to answer this question. We also discuss training principles, including debunking some common misconceptions and mistakes made when applying training principles in practice.  HIGHLIGHTS AND KEY TOPICS:  The science behind the torque-cadence relationship Torque and cadence are performance limiters at different points on the power-duration curve Practical application of the science in different contexts (track and road cycling, short and long course triathlon), including specific workout examples Peter’s view on three core training principles… Individualisation. What are the biggest factors behind needs to individualise training? Is individualisation overrated in certain contexts? Specificity. Is there an over emphasis on race specificity, compared to maximising core physiological capacities and general skills? Progression. What does effective progression really look like in triathlon and cycling training? Are amateur cyclists and triathletes adopting too aggressive progression rates? Evaluating response to training, AI and coaching, and Peter’s top tips for the listeners to improve their cycling and triathlon performance. DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts686/ LINKS AND RESOURCES:  Peter’s ResearchGate Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319 - Peter’s previous appearance on That Triathlon Show (January 2022) Rethinking Endurance Training: Insights from Peter Leo - Peter’s appearance on Joel Filliol’s podcast WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: Dan Lorang | EP#417 - Head of Performance (at the time) at team Bora-hansgrohe, and coach of athletes like Jan Frodeno, Lucy Charles-Barclay and Taylor Knibb, Dan needs no introduction. Training Talk with Ben Day (Team BikeExchange) | EP#289 - Another coach straddling the cycling and triathlon worlds, Ben is (was, at the time) a coach at Team BikeExchange, and coach of professional long distance triathletes like Chris Leiferman. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Most triathletes are limited not by their physical capacity to train more or harder, but by being time-limited, so we’re constantly looking for ways to make more out of the time we have to train. Nowhere is this challenge greater than when training for Ironman or other full distance triathlon races on a limited time budget. In this episode, coach Natasha Van Der Merwe joins me to discuss how to deal with this challenge in the context of age-group triathlon training. HIGHLIGHTS AND KEY TOPICS:  How to maximize your triathlon training outcomes on a limited time budget - even if you’re training for an Ironman! How do you know when you’re really just limited by time and training volume? If you are volume-limited, how can you get around that when you don’t really have more time to spare. Listener questions: effective microcycle structures in triathlon, how to become more efficient at training, and more DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts685/ LINKS AND RESOURCES:  Natasha’s website, Instagram and Youtube (NVDM Coaching) Training Talk with Natasha van der Merwe | EP#334 - Natasha’s first appearance on That Triathlon Show WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: Tomasz Kowalski | EP#428 - another episode leaning heavily into time-crunched Ironman and triathlon training Jacob Tipper | EP#424 - a mix of coaching advice and case study on Jacob’s transition from elite cycling into triathlon, on a much tighter time budget Coaching Thoughts: 11 Overrated Factors for Triathlon Performance | EP#439 - a solo episode with yours truly. If you want to maximise the return on your triathlon training, you certainly don’t want to spend too much time on overrated aspects of performance. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Most triathletes and runners will suffer from injuries almost every single year (and many will suffer multiple injuries per year). In this episode, world-renowned physical therapist Chris Johnson explains how to break out of this injury cycle, by looking at all of the different variables contributing to injuries. This is an in-depth look at how to balance your running or triathlon training with proper strength training, nutrition, and lifestyle factors, to allow you to train and perform more and better in the long run.  HIGHLIGHTS AND KEY TOPICS:  Which factors contribute to injuries and injury risk, and how? How to manage small niggles, aches and pains Bone stress injuries and soft tissue injuries Return to training protocols A minimal effective dose strength training protocol that can be easily combined with triathlon training Recommended strength training exercises, from isometrics and heavy slow resistance training to plyometrics How heavy should you lift and how hard should you be working in the gym? Is stretching, mobility work, massage and manual therapy recommended for injury prevention? Myths and misconception about injuries and strength training for triathletes and runners DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts684/ LINKS AND RESOURCES:  How stretching actually changes your muscles - Malachy McHugh - video (TED-Ed) Return to run from Bone Stress Injuries - Management and Prevention of Bone Stress Injuries in Long-Distance Runners - Warden et al. 2014 Fueling Performance: A Guide to the Athlete’s Plate Validation of the Athlete’s Plate Nutrition Educational Tool: Phase I - Reguant-Closa et al. 2019 Effects of Bilateral and Unilateral Resistance Training on Horizontally-Orientated Movement Performance: A Systematic Review and Meta-Analysis - Moran et al. 2021 WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: Brad Beer | EP#396 - the until now most popular episode related to injuries on That Triathlon Show Injury prevention and rehabilitation with James Debenham, PhD | EP#209 - my personal favourite episode I’ve ever recorded on the topic. James was a fantastic guest, and we go really in-depth here, and more into the science behind injuries and injury prevention. Injury prevention, strength training, and running biomechanics with Eoin Everard, PhD | EP#336 - a great episode tying together multiple related aspects of running performance and running injuries, including lots of very specific and practical tips and takeaways. RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233 - we touched on RED-S in the interview and how it relates to bone stress injuries, and in this episode we go in-depth into the science and practice of RED-S with one of the foremost experts in the world. You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you want to improve your running performance as a triathlete, these are the tried and true sessions that we rely on as triathlon coaches and athletes. HIGHLIGHTS AND KEY TOPICS:  Fartlek workouts to improve your running speed and VO2max How we use hills in run sessions for triathletes The value of progressive sets and pace alterations within a workout How we prescribe threshold work for running We upvote and downvote each others sessions A discussion on using percentage based run sessions and the difference between pace vs. speed based percentages DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts683/ LINKS AND RESOURCES:  All running related episodes on That Triathlon Show John Davis – Coaching, physiology, and running calculators | EP#464 Running Writings Pace Percentage Calculator WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: Power Rankings – Our top-5 bike sessions to improve triathlon cycling performance Power Rankings – Our top five sessions to improve your triathlon swimming Triathlon Base Training Series 4 – Running Modern marathon training principles and preparation with running coach John Davis Run training with Hugo van den Broek | EP#242 Training methods of Ethiopian runners with Michael Crawley | EP#275 You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

A great fartlek and progressive threshold session to improve your running. Plus, the components that should be part of an effective run program, even though they’re not necessarily classified as “run sessions”.  Part of this episode is original content, and part of it is a preview of the full episode "Power Rankings - Our top-5 run sessions to improve triathlon running performance" (release date 5th of February 2026).  TOPICS COVERED IN THIS EPISODE:  Mikael’s favourite Fartlek run Jack’s descending threshold sessionWhy and how to do strides and hill sprintsWhen is running off the bike a good idea? (Even though a lot of the time it isn’t a good idea, and it’s probably overused in triathlon)How hilly is a “hilly endurance run”? LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

We rank our most effective bike sessions in this “Power rankings” episode. If you want to improve your cycling performance, try adding some of these sessions to your program. Whether your training for sprint distance triathlon or Ironman, or even pure cycling events like road or gravel races, there will be several sessions on these lists that can help you take your cycling to the next level.  HIGHLIGHTS AND KEY TOPICS:  VO2max, threshold, and race specific sessions we really rate Two different ways of executing threshold sessions Why micro-intervals reign supreme of our favoured VO2max-sessions “Sessions” that might surprise you as number one on both Mikael’s and Jack’s top-5 list And, we upvote and downvote each other’s sessions DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. The shownotes for today's episode can be found at https://scientifictriathlon.com/tts681/ LINKS AND RESOURCES:  All cycling related episodes on That Triathlon Show WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following episodes related to sswimming: Power Rankings – Our top five sessions to improve your triathlon swimming Triathlon Base Training Series 3 – Cycling Beginner Series 6 – Cycling for beginner triathletes Cycling training methods from the WorldTour with Stephen Barrett, Head Coach of Decathlon AG2R La Mondiale and coach of Felix Gall Luca Zenti – UAE Team ADQ coach on Tour de France Femmes and bike training for triathletes | EP#469 Anna Kiesenhofer – Olympic Champion | EP#454 Training talk with Tom Bell | EP#356 You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Take the TTS LISTENER SURVEY HERE! Or copy and paste the following link into your browser: https://forms.gle/HEN7RJUHneZVNrm3A ------------------------------------------------------------------------------------------------------- Learn about the interval session that takes traditional long intervals (e.g. 4 x 5 minutes) and optimises it for more time near VO2max (and by extension, more training adaptations). Also, do Norwegian cyclists do threshold intervals the same way as their triathlon counterparts.  The full episode (an almost two-hour long episode!) will be available in the episode "Power Rankings - Our top-5 bike sessions to improve triathlon cycling performance" (release date 29th of January 2026).  TOPICS COVERED IN THIS EPISODE:  The Variable Intensity Intervals protocol that increases time near VO2max compared to traditional intervals. “Norwegian style” threshold sessions used in triathlon (on the bike specifically) as well as road cycling. LINKS: A narrative review exploring advances in interval training for endurance athletes - Mølmen and Rønnestad 2024Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations - Tønnessen et al. 2024LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. SPONSORS:  Precision Fuel & Hydration 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 shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.