That Triathlon Show
That Triathlon Show is a podcast for triathletes of all levels, offering practical, no-nonsense advice on training and performance. Hosted by coach Mikael Eriksson, it features in-depth interviews with top coaches, sports scientists, and elite athletes. Episodes cover training methodology, performance optimization, and race-day execution for distances from supersprint to Ironman. The show has over 600 episodes and millions of downloads since 2017.
Episodes
Kona Science Special: Humidity, Heat Training and Race-Day Cooling | Research Roundup
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 m
How to Race the IRONMAN World Championship in Kona: A Complete Guide | Tomasz Kowalski
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, equipme
Going All In on a Marathon Block as a Triathlete | Q&A
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 superc
David Tilbury-Davis: Everything That Decides Your Results Except the Training
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 th
Strength and Speed Training Methods of Norwegian Endurance Coaches | Research Roundup
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.
Alistair Brownlee, Two-Time Olympic Champion | Everyone Was Surprised by How Slow I Trained
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 tra
Swimskins, Power Duration Curves and Best Bike Sessions for Runner Turned Cyclist | Q&A
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 sit
The "Best Practices" We Stand By That the Research Does Not Support
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 small
We Are Nowhere Near Peak Aero | Marc Graveline, Aerodynamics Consultant
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 professio
The 10% Rule Applies to Your Long Run, Not Your Week | Research Roundup
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.
Is optimised workout design pointless (and time in zone what really matters)? | Q&A
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 T
Physiology Over FTP | Robbie Deckard, Pro Triathlete & Coach
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 with
Why 90 Grams of Carbs Still Beats 120 | Paul Booth, UTMB-Winning Performance Nutritionist
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 e
Is VO2max more important than lactate threshold? | Research roundup
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 stu
Jack Kelly (professional triathlon coach and host of The Triathlon Hour): “Stop fear-mongering about fatigue”
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 stor
Kolie Moore - Overrated and Underrated Factors for Cycling Performance
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 overrate
Effective training on 7 hours per week, using running power to test and compare shoes, and Ironman training for fast-twitch dominant athletes | Q&A
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
10 Triathlon Race Day Tips That Actually Make a Difference
Today we discuss how to execute your best possible race day performance. Mikael and Jack provide practical tips that you can apply from sprint distance triathlon to the Ironman. Some of these tips are probably familiar (but bear repeating), others you have likely never heard or thought of before.
HIGHLIGHTS AND KEY TOPICS:
Proper pacing across swim, bike and run in a triathlon
Why you should
The Real Problem With FatMax (It's Not About Carbs vs Fat)
If you are focusing on improving your FatMax in 2026, you’re likely wasting time and money. Not only is fat a more expensive substrate to burn than carbohydrate (you get less energy for the same amount of oxygen by oxidising fat), but the Fatmax number you see in your lab report is mostly noise and very little signal.
In today’s episode of That Triathlon Show I’ll explain exactly why that is, but
How to Train Your Brain to Race to Your Potential | World Tour Neuroscientist David Spindler, PhD
Most triathlon training focuses on physiology and skills. Dr. David Spindler argues that the brain is the missing piece, and that you can (and should) train your brain to better process pressure, adapt under stress, and execute under fatigue. This episode will teach you how to do this.
Dr. David Spindler is a neuroscientist and cognitive performance specialists who has worked with athletes at the
New Research on Torque Training, Ketones, Carb Loading and Pacing
In this episode, coach Daniel Rowland and myself each bring two recent research studies to the table that we have found interesting and potentially useful for athletes and coaches. We discuss the implications and practical takeaways of the findings, how athletes can implement the findings in practice, and the strengths and weaknesses of the different studies. Whether you listen for the love of end
The Swim Technique Hierarchy of Needs for Triathletes | Brenton Ford (Effortless Swimming)
Brenton Ford is a swim coach and the founder of Effortless Swimming, one of the most well-known and well-respected resources of swimming knowledge for triathletes and open water swimmers. Especially for adult-onset swimmers without a swimming background. In today’s interview we start with an in-depth discussion of swim technique, before diving into specifics for open water swimming, training struc
The Essential Guide to Sprint and Olympic Distance Triathlon Training
This is the episode for every triathlete with ambitions in sprint and Olympic distance triathlon, from beginners looking to complete to front-of-the-pack athletes looking to compete. Triathlon training has similarities across the board from sprint to Ironman distance, but the specific training obviously differs between distances, and in this episode we break down exactly, when, why and how. Let’s
![[Triathlon Science] Polarized vs. Pyramidal Training, Training Models from Canova to Kenyan to Norwegian, and More! | Arturo Casado, PhD](https://image.simplecastcdn.com/images/dca4d999-b344-4c56-aa89-6c9a7f9e7a99/760fa1e8-6cf7-4c7a-831b-6e6e6970f5b9/3000x3000/ttscoverbluenotexture_3000px.jpg?aid=rss_feed)
[Triathlon Science] Polarized vs. Pyramidal Training, Training Models from Canova to Kenyan to Norwegian, and More! | Arturo Casado, PhD
For many years, the topic of whether a polarized or pyramidal training intensity distribution is more effective for endurance athletes has been hotly debated. Arturo Casado, PhD, is one of the foremost researchers in this area (and former European Champion in the 1500 metres). Today, Arturo dissects what the science really says in 2026: whether there is a winner, and if not, what are the athlete-s
Lifetime Training Hours and Long-Term Aerobic Development: How to Achieve Your Full Potential in Triathlon | Carson Christen
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 disc
Effective bike commutes, strength training for Ironman, group rides for triathletes, supershoe effectiveness on hills, and more! | Q&A
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 train
What’s the Next Big Innovation in Triathlon? | David Lipman
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 succee
Triathlon Training for Masters Athletes - Maximise Performance in Your 50s and Beyond
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
Cycling Training for the WorldTour and for Age-Group Triathletes | Jacob Tipper (coach of Ben Healy and Lucy Byram)
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 trainin
The Ironman Training Deep Dive: What Triathletes Need to Know
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?
Ho
Evidence-based Training for Cycling and Triathlon Performance | Sebastian Sitko
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
Physiological Profiling Explained - Why, How, and Important Training Implications for Triathletes
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,
The science of cadence, torque and power in cycling performance | Peter Leo (Team Jayco-Alula)
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 highes
How to Optimize Your Triathlon Training on a Limited Time Budget | Natasha Van Der Merwe
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 de
How to avoid triathlon and running injuries by optimising training load, life stress, strength training and nutrition | Chris Johnson PT
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 pr
Power Rankings - Our top-5 run sessions to improve triathlon running performance
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 ru
Two sessions to improve your running - a brutally effective fartlek and a finely balanced threshold progression
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 5t
Power Rankings - Our top-5 bike sessions to improve triathlon cycling performance
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.
HIGH
Long Intervals Optimised for Time Near VO2max and a Classic Norwegian Threshold Session
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 adap
Gordo Byrn on optimising Ironman training, the importance of volume and low intensity training, and practical age-group training
Take the TTS LISTENER SURVEY HERE!
Or copy and paste the following link into your browser: https://forms.gle/HEN7RJUHneZVNrm3A
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Gordo Byrn is a former investment banker turned professional triathlete at a later stage in life without an endurance sports background. He podiumed at Ironman New Zealand and Ironman Canada, and also became Ultraman World Champion. Tod
What Gordo Byrn learnt about training load, stress and fatigue management from Nils van der Poel, Stephen Seiler, and Olav Aleksander Bu
Take the TTS LISTENER SURVEY HERE!Or copy and paste the following link into your browser: https://forms.gle/HEN7RJUHneZVNrm3A------------------------------------Gordo Byrn, investment banker turned professional triathlete and multiple Ironman podium finisher, discusses how to manage training load and fatigue. The full episode (an almost two-hour long episode!) will be available in the episode "Gor
Power Rankings - Our top five sessions to improve your triathlon swimming
We “Power rank” our favourite swim sessions. Some of these might not be favourites in the moment of doing them, but they most definitely are when it comes to the results they deliver in terms of improving your triathlon swimming! If you’re looking for some fresh ideas and perspectives to boost your swimming, this one is for you. Expect to find some bread and butter sets that have stood the test of
An Ironman specific and a VO2max swim set that will improve your triathlon swimming
Two swim sets that will elevate your triathlon swimming - one Ironman specific set, and one brutal but amazingly effective VO2max set. These two sets are number 4 on the "Power Rankings" top-five of Jack and Mikael, respectively. The full rankings will be available in the episode "Power Rankings - Our top five sessions to improve your triathlon swimming" (release date 15th of January 2025). TOPICS
Triathlon Base Training Series 5 - Strength Training, Nutrition & Diet, and Listener Q&A
In the final instalment of our Triathlon Base Training Series, Mikael Eriksson and Jack Hutchens discuss how to think about strength training, nutrition and diet in the context of your base training phase. We then finish things off with a listener Q&A.
HIGHLIGHTS AND KEY TOPICS:
How should you periodise your strength training in the base training phase?
Does effective strength training requir
Core principles of triathlon strength training during the base phase
This clip is an excerpt from the episode "Triathlon Base Training Series 5 - Strength Training, Nutrition & Diet, and Listener Q&A" (release date 8th of January 2026). TOPICS COVERED IN THIS CLIP: The importance of strength training for injury prevention and managementCommon misconceptions (stretching vs. strength training)Periodisation of strength trainingTypical session frequency and durationTim
![[Triathlon Science] Durability decoded - a 2025 perspective with Michele Zanini, PhD](https://image.simplecastcdn.com/images/dca4d999-b344-4c56-aa89-6c9a7f9e7a99/a47f5029-e6b5-4e79-bfa9-fb5a98f5d25e/3000x3000/tts-cover-blue-notexture-203000px.jpg?aid=rss_feed)
[Triathlon Science] Durability decoded - a 2025 perspective with Michele Zanini, PhD
Michele Zanini, PhD, returns to the That Triathlon Show to discuss his latest research on the topic of durability. We also broaden the discussion to include the most up to date research findings on durability from the broader sports science community.
HIGHLIGHTS AND KEY TOPICS:
How long runs and running volume impact durability of running economy
The difference in physiological deterioration
Cycling training methods from the WorldTour with Stephen Barrett, Head Coach of Decathlon AG2R La Mondiale and coach of Felix Gall
Stephen Barrett is a cycling coach from Ireland, working as the head coach of the UCI WorldTour team Decathlon AG2R La Mondiale, and coaching several of the riders on the team personally, including GC contender Felix Gall. In this interview we discuss the inner workings of a WorldTour team, and a lot of nuts and bolts training topics right from the top of the world of professional cycling.
HIGHL
Triathlon Base Training Series 4 - Running
Improving your running performance as a triathlete starts with a good and well-structured base training phase. Scientific Triathlon coaches Mikael Eriksson and Jack Hutchens talk you through their methods, and how you can apply these methods to make 2026 your best running year yet!
HIGHLIGHTS AND KEY TOPICS:
How to progress run volume
The importance of the long run
Should your endurance runni
Ironman World Champion Solveig Løvseth on her race day strategy in Kona, her training block at altitude, heat training and more!
Solveig Løvseth returns to That Triathlon Show as Ironman World Champion after an epic showdown in Kona this October! In this interview we discuss how the race panned out for her, her strategy going into the race, her training leading up to the race and lots more.
HIGHLIGHTS AND KEY TOPICS:
Life a month and a bit after becoming the Ironman World Champion
How much of Solveig's race strategy was
Triathlon Base Training Series 3 - Cycling
Do you want to level up your cycling this off-season? Then this episode is a must-listen, with detailed and practical guidance for your bike training during the base training phase, presented by Scientific Triathlon coaches Mikael Eriksson and Jack Hutchens.
HIGHLIGHTS AND KEY TOPICS:
Key training principles for cycling in the off-season
What types of workouts do we recommend for this time of
Triathlon Base Training Series 2 - Swimming
What should triathlon swim training look like in the off-season? Big volume, lots of technique work, high intensity focus, controlled threshold progressions, or something else entirely? Scientific Triathlon coaches Mikael Eriksson and Jack Hutchens discuss best practices for what to focus on in your swimming during the base training period.
HIGHLIGHTS AND KEY TOPICS:
When, why and how to work o
Mika Noodt - Training deep-dive, racing the T100 World Tour, epic strength training routines and more!
Mika Noodt is ranked second in the T100 World Tour standings (with two races to go), has four T100 podiums so far in 2025, and has multiple Ironman 70.3 and Challenge Family wins and podiums on his resume. In this interview we discuss Mika's training in great detail, get into the specific dynamics of racing in T100 races, and we even discuss how Mika might have ended up being a Formula 1 driver ra
Triathlon Base Training Series 1 - How to train smarter in winter to race faster in summer
How should you train in your "base training" phase? Long slow distance? Reverse periodisation? Lots of gym work? Scientific Triathlon coaches Mikael Eriksson and Jack Hutchens discuss best practices of base training for triathletes.
HIGHLIGHTS AND KEY TOPICS:
General performance capacity is the cake, specific training is the icing. During base training we work on general performance capacity ("
Beginner Series 7 - Running for beginner triathletes
Learn how to get your running off to a flying start when you're new to triathlon. We'll discuss run training principles to build fitness and make running less hard, basic technique and skills, how to stay injury free, and more. All actionable, practical advice that you can implement in your triathlon training program.
HIGHLIGHTS AND KEY TOPICS:
Rule number one in running: don't get injured (an
![[Rerun] Ironman World Champion Solveig Løvseth - Training and Performance Insights](https://image.simplecastcdn.com/images/dca4d999-b344-4c56-aa89-6c9a7f9e7a99/21f74955-99bd-40d2-b9fe-1536e181039d/3000x3000/that-20triathlon-20show-20logo-203000x3000.jpg?aid=rss_feed)
[Rerun] Ironman World Champion Solveig Løvseth - Training and Performance Insights
Solveig Løvseth is the new Ironman World Champion from Kona 2025. This is a rerun of an interview conducted about three months before the race in Kona, where we discuss Solveig's training in great detail (including a sample training week and specific power numbers!), what she's changed since moving from shot-course to Ironman, her background in short-course triathlon, and lots more.HIGHLIGHTS AND
Modern marathon training principles and preparation with running coach John Davis
Running your best marathon is about more than just logging miles. In this episode, I’m joined by running coach and author John Davis to dive deep into the periodisation, workouts, and science of marathon preparation and running performance. You can expect plenty of actionable takeaways whether you’re targeting your first marathon, chasing a Boston qualifier, or even thinking about bringing some ma
Beginner Series 6 - Cycling for Beginner Triathletes
Learn how to develop your cycling skills, build bike fitness, and all of the things you didn't realise you need to know about cycling. All actionable, practical advice to help you get started with your triathlon cycling.
HIGHLIGHTS AND KEY TOPICS:
Essential cycling skills and bike handling for beginners
How to build bike fitness
Example bike workouts
Common beginner mistakes to avoid
Equip
Nutrition and hydration best practices with Monique Ryan, RD | EP#471
Monique Ryan is a registered dietitian specializing in endurance sports, working with athletes across many different sports from beginner level to Olympians. She is also the author of the book Sports Nutrition for Endurance Athletes (already on its 4th edition). In this interview with Monique we discuss many of the most commonly asked questions and problems that triathletes and endurance athletes
Beginner Series 5 - Swimming for Beginner Triathletes
How do you improve your swim as a beginner triathlete? That's the topic of conversation of this Beginner Series episode. You'll get actionable advice and without any fluff or distractions, so you can focus on what really matters for improving your swimming.
HIGHLIGHTS AND KEY TOPICS:
The fundamentals of swim technique, how to improve your technique, and common mistakes to avoid
How to use dri
Jelle Geens - Ironman 70.3 World Champion, three-time Olympian | EP#470
Jelle Geens is the reigning Ironman 70.3 World Champion, a three-time Olympian, and has multiple big wins across the World Triathlon Championship Series, T100 World Tour and Ironman 70.3 on his resume. We discuss Jelle's training in great detail in this episode, and we also cover other bits and pieces like his new training environment on the Gold Coast, how his training and life have changed since
Luca Zenti - UAE Team ADQ coach on Tour de France Femmes and bike training for triathletes | EP#469
Luca Zenti is a coach and data analyst for the UCI Women's WorldTour team UAE Team ADQ, and a triathlon coach working with Kate Waugh, Gregory Barnaby, Seth Rider and Max Stapley. In this interview, we discuss the training and the (ever-increasing) race demands in women's cycling, as well as bike training for triathletes, with examples from Kate Waugh's and Gregory Barnaby's preparation for T100 L
The replication crisis in sports science with Joe Warne, PhD | EP#468
Joe Warne, PhD, is a researcher at the Technological University Dublin. Joe is a main driver behind the Sports Science Replication Centre, that aims to replicate studies in the field of sports science to critically evaluate the quality and validity of the research. Joe and his team recently published a large-scale study showing that only 28% of randomly selected studies could be replicated, which
Beginner Series 4 - Training structure and key principles
In part 4 of the Beginner Series, we discuss training structure and key principles. After listening to this episode, you'll already be able to write a basic training plan for yourself.
HIGHLIGHTS AND KEY TOPICS:
Eight key training principles for beginner triathletes
How to structure your training week
Frequency, duration and intensity
Distributing time between swimming, biking and running
M
The new Kona and 70.3 Worlds qualification system with Russ Cox | EP#467
Russ Cox is the man with the data when it comes to Kona and 70.3 Worlds qualification. In this episode we discuss the new qualification system announced by Ironman in July 2025, and the implications for athletes wanting to qualify. HIGHLIGHTS AND KEY TOPICS: A detailed view on the inner workings of the new qualification system workHow do the "Kona standard" and "70.3 standard" (coefficients for no
Beginner Series 3 - Gear and Equipment
In part 3 of the Beginner Series, we discuss all things gear and equipment. What gear do you need early on, what is nice to have but not essential, and what gear should you delay getting until you have a acquired some more triathlon experience? HIGHLIGHTS AND KEY TOPICS: Essential swim, bike, run and race day gear for beginner triathletes Nice-to-have but non-essential gear in the aforementioned c
Solveig Løvseth - Olympian and the fastest Ironman debut in history | EP#466
Solveig Løvseth is a professional triathlete from Norway. She's an Olympian from Paris 2024, double European Games champion from 2023 (individual and mixed team relay), and has the fastest Ironman debut in history with her 8:12:28 in Hamburg. In this interview, we discuss Solveig's career to date, her Olympic experience, her current focus on the Ironman Pro Series, and of course we cover her train
John Wakefield of Red Bull BORA hansgrohe - cycling coach and bike fitter | EP#465
John Wakefield is a cycling coach and bike fitter. He is a coach and Director of Development at Red Bull - BORA - hansgrohe, and coaches riders at the World Tour level, as well as working directly with and managing the U23 and younger development teams. In this interview, we dive deep into John's thoughts training and coaching, as well as his approach to bike fitting in detail. HIGHLIGHTS AND KEY
Beginner Series 2 - Selecting your first triathlon
In part 2 of the Beginner Series, we discuss what you should think about and take into consideration when selecting and signing up for your first ever triathlon. HIGHLIGHTS AND KEY TOPICS: Why the choice of your first triathlon mattersPicking the right distance (the most important variable)Swim format, course type, local vs. destination races, timing and season, and other important considerationsH
Beginner Series 1 - Introduction to Triathlon
In part 1 of the Beginner Series, we discuss the ins and outs of what you need to know if you're just starting out in triathlon, or considering doing so. HIGHLIGHTS AND KEY TOPICS: What is triathlon?Standard and non-standard triathlon distancesWho can do a triathlon?Gear and equipment to get startedBasic terminologyMikael's first triathlon storyCommon questions and misconceptionsNext stepsDETAILED
John Davis - Coaching, physiology, and running calculators | EP#464
John Davis is a running coach, researcher, and the author of the blog Running Writings. He combines scientific thinking and computational skills with practical coaching, and has developed popular tools and calculators for distance runners. In this episode, John discusses his run training principles, and we discuss his calculators and why they could be a great tool in any runner's toolbox. HIGHLIGH
Q&A on middle-distance development, training load and overtraining metrics, cadence, and more | EP#463
In this Q&A episode, Mikael answers listener questions on training, physiology, long-term athlete development, and more. There are lots of practical tips and takeaways relevant to a wide range of athletes and contexts. HIGHLIGHTS AND KEY TOPICS: How to get as fast as possible at middle-distance triathlon as a 19-year-oldHow to quantify training load and monitor response to loadKey metrics to monit
Glenn Poleunis - coaching across Olympics, T100 and Ironman | EP#462
Coach Glenn Poleunis leads a Girona-based squad home to elite triathletes such as T100 World Champion Marten van Riel and Olympic and World Champion Cassandre Beaugrand (who joined the squad more recently, after her standout 2024 season). We talk about coaching at the highest level, the demands of WTCS, T100 and Ironman racing, and how Glenn's coaching is evolving with the demands of the sport. HI
Craig Alexander - Three-time Ironman World Champion | EP#461
Craig Alexander is a three-time Ironman World Champion and two-time Ironman 70.3 World Champion. In this episode we discuss the training and racing strategies Craig used during his career in detail. Craig also shares learnings from his post-racing coaching career on training considerations for age-group triathletes. HIGHLIGHTS AND KEY TOPICS: An overview of Craig's training approach during his mos
Dr. Guido Vroemen - Training Talk | EP#460
Dr. Guido Vroemen is a sports medicine physician, medical biologist, exercise physiologist and endurance coach. He works with age-group and professional athletes in triathlon and cycling, and in this interview we go in-depth into his coaching philosophy and training principles. HIGHLIGHTS AND KEY TOPICS: Guido's overarching coaching philosophySpecific training principles within swimming, cycling a
How to prevent running injuries with Dr. Matt Silver, Physical Therapist | EP#459
Matt Silver is a physical therapist, runner and author of the book Built to Run. In this interview, Matt peels back the layers of the underlying causes of typical running injuries, and discusses how to prevent and overcome injuries by identifying and tackling the root causes of the issue. HIGHLIGHTS AND KEY TOPICS: Running form - how is it connected to injury risk, common mistakes and how to ident
Arild Tveiten - from triathlon to swimming, and reflections on Paris 2024 | EP#458
Arild Tveiten is most well-known as the head coach and sport director of Team Norway, and has overseen countless triathlon successes with Kristian Blummenfelt's Olympic Gold in Tokyo 2021 being the jewel in the crown. Arild is now the High Performance Director of the Norwegian Swimming Federation, and joins us to share insights into what he's bringing to swimming from his triathlon experience, and
Michellie Jones - World Champion, Olympic medalist and coach | EP#457
Michellie Jones is an Australian triathlon legend with a resume including two ITU World Championships, an Olympic silver medal at the 2000 Sydney Games, a victory at the 2006 Ironman World Championship, and a Paralympic gold medal as a guide to Katie Kelly in the PT5 (PTVI in today's classification system) in Rio de Janeiro in 2016. Michellie has a wealth of experience in coaching, and in this int
Malindi Elmore - Three-time Olympian | EP#456
Malindi Elmore is a Canadian runner and three-time Olympian. She raced the 1500 in Athens 2004, and the Marathon in Tokyo 2021 and Paris 2024, finishing in the top-ten (ninth) in Tokyo. In between her middle-distance and marathon careers, she also raced as a professional triathlete from 2015 to 2017, including six podiums in IM70.3 and Ironman races. We discuss her marathon training, how she manag
François Modave, PhD - Artificial Intelligence in triathlon | EP#455
François Modave, PhD, is Professor of Artificial Intelligence, Digital Health at Wake Forest University (North Carolina). He is also a triathlete with over 30 years in the sport. In this episode, François discusses key concepts of artificial intelligence and how it could be applied (and to what level of success) in a triathlon context. HIGHLIGHTS AND KEY TOPICS: What is artificial intelligence?Wha
Anna Kiesenhofer - Olympic Champion | EP#454
Anna Kiesenhofer is the Olympic Champion from Tokyo 2021 in the cycling road race. She is a 9-time National Champion, and a mathematician. In this episode, Anna talks about her training in general, the specific training she did leading into her Olympic gold in Tokyo, being mostly a self-coached athlete for the last decade or so, and much more. HIGHLIGHTS AND KEY TOPICS: Anna's entry into the prof
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