Real Coaching Podcast
Real Coaching Podcast, hosted by international triathlon coach Joel Filliol, explores high-performance coaching from the perspectives of coaches and athletes on the front lines. The show covers training fundamentals, periodization, planning, and performance, as well as communication and athlete management. Each episode aims to provide practical insights for improving coaching and athletic development, offering a behind-the-scenes look at the realities of elite sport.
Episodes
The Top 20 Rules for Faster Triathlon Swimming
Joel Filliol revisits the purpose of the Real Coaching Podcast and the Substack long-form series with accompanying episodes focused on simplifying endurance training into "world class basics." In this episode he expands on his 2012 article "Top 20 Swim Rules for Faster Triathlon Swimming," arguing that conditioning and frequency drive improvement more than traditional drills, and that athletes sho
Risk and Reward
The Mental Edge in Triathlon: Risk, Confidence, and Leaving One Rep in the Bank Joel Filliol introduces the Real Coaching Podcast, his background coaching elite triathletes, and the origin of "Real Coaching". Inspired by Jan Frodeno's Going Mental interview with Alistair Brownlee, Filliol reflects on the mental side of performance, distinguishing competition confidence and assertiveness from train
Zone 1 is where the magic happens
Slowing Down to Go Faster: In this episode of The Real Coaching Podcast, Joel Filliol, an international triathlon coach, delves into the significance of Zone 1 training. Contrasting the popular high-intensity training methods, Joel argues that consistent, low-intensity work over time is crucial for long-term athletic performance and talent development. He discusses the common training errors, part
Progression: A powerful training heuristic
Progression: A powerful training heuristic In this episode of the Real Coaching Podcast, Joel Filliol, an international coach based in the UK and Spain, dives into the concept of progression as a training heuristic. Reflecting on the lessons from his substack article 'Don't Be a January Champion,' he discusses the importance of timing and avoiding the common pitfall of too much intensity too soon.
Don't be a January Champion
Avoiding the January Champion Trap: Insights on Season Planning and Performance Longevity In this episode of the 'Real Coaching Podcast,' Joe Filliol, an experienced international coach, delves into the concept of effective periodization and the pitfalls of peaking too early in the season. Drawing on his extensive coaching background across multiple countries and elite athletes, Joe discusses the
Championship Reflections in Triathlon
Championship Reflections in Triathlon: Common Errors and Key Insights In this episode of the Real Coaching Podcast, high-performance coach Joel Filliol reflects on common errors and key insights from championship performances in triathlon throughout 2025. Joel discusses the importance of managing training loads, avoiding early peaks, and respecting environmental conditions and travel. He also dive
Optimising Bike Fitting and Aerodynamics with Matt Bottrill
In this episode of The Real Coaching Podcast, Joel Filliol welcomes Matt Bottrill from Matt Bottrill Performance Coaching. The discussion delves into Bottrill's extensive expertise in bike fitting, aerodynamics, wind tunnel testing, and optimising performance for world-class triathletes and cyclists. Topics include the process of refining bike positions, myths and trends in bike fitting, the impor
Coaching Cassandre Beaugrand to Olympic Gold: Insights from Gavin Smith
In this episode of The Real Coaching Podcast, Joel Filliol speaks with Gavin Smith, Head Coach of the Loughborough University Triathlon Program, about his experience coaching Olympic champion Cassandre Beaugrand to a gold medal at the Paris Games. They delve into the preparation, challenges, and strategies that led to her historic victory. The discussion also explores the dynamics of building trus
Coaching Paris medallist Leo Bergere: Inside Fabio Rastelli's process
In this episode of the Real Coaching Podcast, Joel Filliol speaks with Italian coach Fabio Rastelli about his coaching experiences with his Turbo Tribe Squad, including French Olympians in Paris 2024, Leo Bergere, the Bronze medallist, and Leonie Periault. Fabio discusses the origins and success of his squad, the balance between individual and group training, and the nuances of managing athletes
Katie Zaferes: From World Champion to Coach - Building the AUXO Collective
In this episode of the Real Coaching Podcast, Joel Filliol is joined by Katie Zaferes, former World Triathlon Champion and double Olympic medallist turned coach. The discussion delves into Katie's transition from being a world-class athlete to embarking on a coaching career. They explore Katie's reflection on her experiences, the inception of her new project 'AUXO Collective' based in North Caroli
Rethinking Endurance Training: Insights from Peter Leo
In this episode of The Real Coaching Podcast, Joel Filliol engages in an insightful discussion with Peter Leo, an endurance training scientist at Aus Cycling, and coach for the world tour cycling team, Jayco Alula. They delve into Peter's transition from a student to a researcher and coach, and explore his research interests, practical applications, and significant insights on durability, training
Pathways and Pitfalls: Coaching Reflections with Drew Box
In this episode of the Real Coaching Podcast, Joel Filliol sits down with Drew Box, the co-coach of the JFTcrew squad, to discuss Drew's journey from being a coached athlete to becoming a coach himself. They delve into Drew's reasons for making the transition, the challenges he's faced, his advice for his younger self, and what makes good coaching. They also explore broader topics like the influen
Real Physiotherapy with Brad Beer
In this episode of The Real Coaching Podcast, Joel Filliol transitions the Real Coaching Podcast into The Real Physio Podcast, with guest Brad Beer from the Pogo Physio Clinic and The Physical Performance Show Podcast. The discussion dives deep into the importance of physiotherapy, the value of embedding a physio within training squads, and Brad's approach to high-performance sports physiotherapy.
Coaching Wisdom
Real Coaching Podcast: Wisdom in High Performance with Joel Filliol Joel Filliol reintroduces himself and his podcast, 'The Real Coaching Podcast,' after a hiatus. As a high-performance coach with extensive experience, including three Olympic Games and multiple world triathlon championships, Joel aims to share his unique insights and lessons learned from coaching across various contexts and countr
22: Championship Coaching
In this episode of the Real Coaching podcast Joel discusses preparing to coach athletes in championships with Swedish coach Joachim Willén, coach of rising star Vasco Villaça of Portugal. "The more you look, the more you see." Topics discussed include what's different about championships and the Olympic Games, how coaches can get the best out of their athletes. Preparation, the physical and mental
21: Triathlon Swimming Revisited
In this episode of the Real Coaching podcast Joel revisits the topic of effective triathlon swim training, on the basis of the original popular "Top 20 Rules for Faster Triathlon Swimming' article. Joel coverers why conditioning trumps drills, the role of frequency and volume in swim training, how to use swim 'toys' such as band, pull buoy and paddles, and different types of paddles. Joel also cov
20: Barrie Shepley
Canadian triathlon legend Barrie Shepley joins Joel on Episode 2 of season 3 of the Real Coaching Podcast. Barrie and Joel talk about Joel's progression from athlete to coach, and lessons learned along the way. From Joel's start racing in the Kids of Steel series in Ontario Canada, to the move to Victoria British Columbia to start 'real coaching', the Beijing Olympics, and how to work with top ath
19: Anti-Process 2020
The Real Coaching Podcast is back for Season 3. Joel reflects on the 2020 season, where finding process in uncertainty was necessary for success, and answers questions on managing training within the covid19 context, coaching remotely, planning changes over the short and long term. Joel talks about his background in coaching, advice for ITU focused coaching. Also discussed are tips for athletes wh
18: Arild Tveiten Norway Head Coach
Arild Tveiten the Triathlon Norway Head Coach sits down with Joel to discuss all things triathlon and high performance, from the rise of Norway as a triathlon power, to testing, organization of sessions, altitude, season planning, the 70.3 world best time, Tokyo 2020 and more. Show Notes: http://joelfilliol.com/podcast/2019/1/21/arild-tveiten-norway-head-coach
17: Questions and Answers
The Real Coaching Podcast returns, with Joel answering questions on training, racing, performance, squad dynamics and more following the Gold Coast ITU Grand Final where the JFTcrew men went 1-2-3 in the WTS podium, and Katie Zaferes took silver for the women. Show notes: https://joelfilliol.com/podcast/2019/1/17/17-questions-and-answers
16: Sprinting towards Tokyo
The 2020 Tokyo Olympic Games may change to a sprint format combined with a mixed team relay: we discuss the background, history, racing and training implications. Lab testing season for triathletes is here, and we break down this trend, and why this doesn't move athletes performance forward. The marginalization of coaches, over-promising and under-delivering of sport science. Decision making and w
15: Training Needs Hierarchy
Training needs in terms of importance are discussed, from total frequency and volume of training, to high intensity, to training distribution, to periodisation and tapering. We discuss Vicky Holland's interview, comparing and contrasting her training with Darren Smith and the Leeds Triathlon centre, the polarized approach, historical trends of planning and intensity distribution. Follow up questio
14: Kona Breakdown
Kona analysis including Frodeno vs Keinle, Ryf vs the clock, front pack dynamics, drafting, penalties, which pros should race Kona, and why we need smaller fields for better racing. We breakdown Triathlon New Zealand, and the resignation of the HPD, the history of success in New Zealand and the challenge of re-building the culture there. Back on the ever green doping topic, we discuss the ongoing
13: We love Kona / Kona Sucks
The importance of Kona for triathlon, and the professional circuit, prize money, progression of the sport. Salinas ITU World cup, and development of runners into triathletes. High Performance funding and organisation, how "athlete-centered, coach driven" has become jargon and not reality. Key run sessions, organising run training, minimal effective dose, healthy training load and what causes injur
12: Chop Wood, Carry Water: End of ITU WTS Season & 70.3 World Champs
The ITU WTS end of season races are reviewed including WTS Edmonton, the Grand Final in Cozumel, including the conditions, the tactics, the Brownlee drama and how the World Champions were decided. The 70.3 World Champs including the dominance by Holly Lawrence, the controversy around motor-pacing, entourages and transparency, are discussed along with the Fancy Bears WADA hack and TUE abuse and whe
11: Post Rio Analysis: We're back!
Olympic Games Triathlon review: Joel and Paulo are back, talking about the selection process, what went right, and what went wrong, the Mens and Womens Triathlon in Rio, followed by the doping and corruption scandals from WADA, the IOC and Russian team. Show Notes
10: The Impact of Scientific Knowledge on Coaching
Joel and Paulo debate discuss how scientific knowledge directly impacts on current training methods with our athletes, including what are scientific certainties, practical implications of research, and specific methods including strength training, plyometrics, massage & physiotherapy, anti-inflammatories, fasted training and HRV monitoring. Show Notes
9: Michael Krüger
Joel interviews Michael Krüger, former Danish National Team Coach, and coach to international top performers over many years, discussing why Denmark has produced so many strong triathletes, Ironman vs ITU coaching, when pros should race Kona, and National Federations supporting Ironman athletes. Joel and Paulo discussion repetition as a training concept, running power meters, and why many young at
8: A Heated Debate on Building a Successful Program
Joel and Paulo debate elements of a successful program, both from the basis of national federations, squad and club environments, and culture and environment. In follow up, we revisit the target of the podcast, squad sustainability, USRPT, a Kiwi going for Rio, Polarised training and Session RPE. Show Notes
7: Louis Delahaije: LottoJumbo Cycling Performance Manager
Joel interviews real coach Louis Delahaije, Performance Manger for the Lotto Jumbo cycling team, discussing his background, path from triathlon to cycling, contrasts between coaching environments, polarised training and more. Joel and Paulo discuss athlete monitoring and the session RPE model, plus a bonus swimming segment after the interview. Show Notes
6: Simon Whitfield
Simon Whitfield talks about his career, the emergence of the Brownlees, what he learned, and the perspective he has gained on the process that led to four Olympic Games and two Medals. Joel and Paulo answer follow up questions on swim myth busting, USRPT, and swim tools. Show Notes
5: Swim Myth Busting
Joel and Paulo talk WADA, doping cover ups and dodgy labs, and answer follow up questions on Polarized Training. The main topic is swim training for triathletes, what works from our experiences, how to use swim tools and why, and how our views have changed since Joel published the Top 20 Swim Tips article back in 2012. Show Notes
4: Dan Lorang: Coach of Jan Frodeno
Joel interviews Dan Lorang, German National Coach and personal coach to current Ironman World Champion Jan Frodeno. Topics include Dan's pathway into elite coaching, key moments in his development, his role with the ITU national team, differences between ITU and Ironman preparation, and how he started to work with Jan, and developed their plan to win Kona in 2015. Paulo and Joel review key points
3: Polarized Training
Polarized Training, what it is and isn't, strengths and weaknesses, and take aways for athletes and coaches, plus feedback and questions about elite coach pathways, triathlon coaching vs single sport coaching, mentorship for coaches, and what real coaching really means Show Notes
2: High Performance Essentials
What does 'High Performance' mean including, culture, philosophy, people, and what makes it all work together, plus feedback and questions submitted over twitter about ITU racing, domestiques, 'Dirty Harry', and how an independent squad works. Show Notes
1: What is Real Coaching?
What Real Coaching is all about, and our journey and development into elite coaching, plus analysis of the Ironman World Championships, and the ITU Grand Final in Chicago. Show Notes
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