Shownotes

Sam's background

02:24 -

• I’ve had the privilege of working with Mark Pearson, a former British triathlon coach, for quite some time now. Mark runs Intelligent Triathlon Training, and we are based in Loughborough.
• My journey with Mark began nine years ago as an athlete, and over time, I transitioned into a coaching role under his mentorship. These nine years have been incredibly enriching, and filled with learning and personal growth.
• As a coach, I’ve been actively working for about five to six years. One of my most prominent coaching relationships is with India Lee, whom I started working with in October 2023. It’s been just over a year since we teamed up, and the collaboration has been very rewarding. In addition to India, I coach a diverse group of athletes ranging from amateurs to professionals.
• For instance, I’ve been coaching Rosie Wild, who has achieved significant milestones, including competing at the World Championships.

Coaching methodology

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• My approach is highly data-driven and tailored to each athlete's needs and goals. I collaborate closely with Loughborough University's physiology lab, ensuring that all decisions are informed by robust data rather than adhering to a rigid methodology.
• While we encourage athletes to undergo lab testing for a more precise understanding of their physiology, we can adapt to different circumstances if lab access isn't possible. However, having a baseline from lab tests significantly enhances our ability to fine-tune training plans.
• When a new athlete, particularly in long-course events, starts working with us, we typically recommend a submaximal fuel utilisation test and a VO2 max test. The submax test is our primary focus, as it provides critical insights into fuel use and thresholds.
• The VO2 max test is often added for additional data, like maximum lactate values, and it also serves as a practical and engaging tool for coaches. The submax test involves 8–10 six-minute stages, progressively increasing wattage on the bike or pace on the treadmill.
• The data from these tests plays a crucial role in shaping the athlete's training. We identify their first and second lactate thresholds (LT1 and LT2) to determine the focus of their training.
• For long-course athletes, improving LT1 might be a priority, while for those competing in shorter events, enhancing LT2 could take precedence.
• Another critical aspect of the sub max test is analysing fuel utilisation. It helps us understand the balance of fat and carbohydrate consumption at specific intensities, such as race pace.
• From the data, we calculate the grams of fats and carbs burned per minute at various intensities. This insight informs nutritional strategies, ensuring athletes optimise their energy use during training and competition.

How testing influences fueling strategies

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• When working with athletes, especially experienced ones, I’ve observed that their self-perception often doesn’t match reality. For instance, many athletes think they’re operating at a higher level than they actually are. To address this, we develop race plans grounded in thorough testing and training.
• The approach involves trialling these plans during training sessions to ensure they’re effective before race day. Data from testing plays a crucial role in shaping these strategies, particularly when it comes to planning race-day fueling.
• However, it’s important to emphasise that our decisions aren’t based solely on one piece of data. Instead, we take a holistic approach, integrating various factors to create a comprehensive strategy tailored to the athlete's needs.

Key aspects of swim training

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• For athletes who already have a relatively solid swimming foundation, our focus isn't on extensive technique improvement but on building fatigue resistance. We're not proponents of high-volume swimming for triathletes.
• For a professional athlete aiming for a strong swim, we target 15 to 20 kilometres per week. However, the key is not just the volume but the structure of the sessions.
• VO2 Swim – A session aimed at maximising oxygen utilisation through high-intensity efforts.
• CSS Swim – Critical Swim Speed sessions designed to improve sustainable pace over longer distances.
• Extensive Endurance Swim – A steady swim incorporating elements like tempo work, pull-paddle drills, and CSS efforts to provide stimulus without overwhelming the athlete.
• This balanced approach works well for most of our athletes, especially time-limited triathletes and those juggling other training demands. It avoids overloading them with long, easy swims that might not be as effective.
• For athletes needing technical improvements, we adapt the plan by replacing one extensive endurance swim with a dedicated technique-focused session.
• This ensures they address their weaknesses without excessive volume, which could lead to form degradation. When form or technique suffers significantly, we scale back the intensity of the VO2 and CSS swims.
• Over the winter, we aim to rebuild and refine the swimming base, gradually increasing VO2 intensity as the technique improves.
• This progressive approach ensures that athletes swim efficiently, focusing on quality rather than quantity. In our experience, swimming well trumps swimming more.

Tips for improving technique

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• I recommend working with a coach to tailor your training to your individual needs.
• Broadly speaking, I would divide swimming sessions into three main types: technique work, a threshold swim, and an extensive endurance swim. This structure helps target key aspects of performance.
• Each swim session is unique, requiring specific adjustments based on the athlete's current abilities and goals. For technique sessions, the focus is on refining movements and efficiency.
• Threshold swims push the limits of sustainable effort to improve endurance and speed. Finally, extensive endurance swims build stamina and ensure the athlete can maintain performance over longer durations.
• This personalised approach ensures progress across all critical areas of swimming.

Cycling training tips

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• Cycling training for me focuses heavily on refining efforts around LT1 (lactate threshold 1), especially for uncourse athletes. We aim to build a strong aerobic base and develop low-end threshold capacity through specific shuffling sessions.
• These involve alternating between slightly above and slightly below LT1 for durations like 5–6 minutes on, followed by 90 seconds off, accumulating up to 90–100 minutes. Initially, we might start with shorter efforts and more frequent intervals to build conditioning.
• Over time, as the athlete adapts, we extend the intervals while reducing their frequency to maintain cumulative time at LT1.
• We’ve also seen benefits in raising the athlete’s ceiling—working on high fatigue resistance and lactate clearance. This is critical for professional athletes tackling events like 70.3 races, where frequent surges above 400–500 watts for up to 90 seconds are common.
• A balanced training approach helps ensure both sustained effort and the ability to handle high-intensity surges effectively.
• When it comes to endurance rides, I advocate for a steady effort rather than "soft pedalling." The goal is to maintain a tight chain, which I describe as an RPE of 4–5 out of 10—hard enough to keep engagement but sustainable for long durations.
• I find this avoids wasting time on the bike while still allowing for effective base building.
• Regarding time on the TT bike versus the road bike, I emphasise adaptation to the TT position, especially for time-crunched athletes. For professionals training 12–15 hours per week, around 80% of key sessions, especially those at race pace intensity and below, should be on the TT bike.
• Road bike sessions can be reserved for endurance rides. For amateurs with less training time, the majority of work should also be on the TT bike to maximise conditioning in the race-specific position.
• Off-season offers more flexibility, but as race season approaches, the focus should shift toward consistent TT bike use, particularly for threshold and below-threshold efforts. For VO2 max work, using the base bar is acceptable.

Strength training

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• I’m comfortable including it as part of a training plan, but I don’t assign specific sessions because I’m not deeply rooted in coaching. However, I recognise that some athletes enjoy incorporating it into their routines, and we’ve seen it work well for certain individuals.
• It’s important to emphasise that it’s highly individualised—what works for one person may not work for another. That said, I believe it has a valid place within a structured plan. In my opinion, it’s essential to position it carefully so that it doesn’t interfere with the key sessions or the overall progress of the programme.

India Lee's progression

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• When I started working with her, she was already a very consistent and well-conditioned athlete, with a strong base developed over years of training. However, I felt there was room for improvement, particularly in terms of her intensity and top-end performance.
• We identified that adding more VO2-focused sessions—both on the bike and the run—would help enhance her power, pacing, and effort management.
• These sessions have been a key factor in elevating her performance, particularly in shorter, more intense races like the T100 and Challenge Championships.
• By incorporating higher-intensity work, we were able to fine-tune her training plan, which was the missing piece in her performance puzzle. It wasn’t about making massive changes but rather targeted adjustments that maximised her resilience and pace control at race intensity.
• In terms of volume, a typical training week for her is about 23 to 26 hours, with high weeks reaching 25 to 28 hours. Occasionally, during camps, we might push up to 30 hours.
• We’ve actually reduced her overall volume slightly compared to before, but the trade-off for more focused intensity work has paid off significantly. Her solid base meant endurance wasn’t an issue, so the shift to prioritising VO2 work has delivered substantial gains.
• The approach has been about maintaining balance—keeping the foundation strong while sharpening her top-end capacity. This adjustment has made all the difference in her performance this year.

VO2 max key sessions

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• On the bike, our approach was straightforward but highly structured. We began with two-minute efforts at VO2 max intensity, paired with an equal two-minute recovery. Initially, we aimed for 10–12 repetitions per session. As conditioning improved, we progressively increased the effort durations to three minutes and eventually four minutes.
• This method was instrumental in building top-end power, a key factor in race performance. By developing the capacity to handle these high-intensity efforts, she could respond to race demands without significant fatigue.
• In swimming, our regimen has remained consistent since the beginning of our work together. We dedicate one session per week to VO2 max-focused efforts. Early in the season, this involves longer intervals, such as 75–100 metres.
• As races approach, we shift to shorter, high-speed efforts, like 15–25 metre sprints, to sharpen the explosive "get-out" pace crucial for positioning in the lead group during races. This strategy was particularly evident in her recent performance, where being in the faster swim pack set her up for a strong overall race.
• For running, the focus shifted towards incorporating more track sessions to improve quality and race-specific fitness. A typical session includes intervals such as 400 or 300 metres, with short jog recoveries followed by efforts just above threshold pace.
• Recoveries are brief, around 30 seconds, to maintain intensity. Sessions often mix threshold and VO2 work, starting with threshold efforts to create fatigue before transitioning to VO2 intervals.
• Currently, the main set comprises around 10 kilometres of total work, varying from 8–12 kilometres depending on the focus. Shorter totals lean towards higher VO2 intensity, while longer efforts stay closer to threshold.
• This blend of intensities has significantly enhanced her ability to sustain effort and accelerate when required in races.

Key aspects that help India improve her performance

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• When addressing VO2 work, I would say that the "shuttling" sessions are key. Although that term might sound annoying, it effectively describes LT2 sessions.
• A typical LT2 session involves a 15-minute block oscillating just over and under the threshold. This structure is highly beneficial for building fatigue resistance.
• Working close to the threshold for such cumulative periods, with three or four blocks like this, makes a big difference in performance.
• We’ve also shifted the approach to endurance rides. Instead of focusing solely on volume, we’ve increased the intensity slightly.
• The idea is to avoid aimless rides that might not yield substantial gains, especially for an already fit athlete. The aim is to bring more focus and purpose to each session.
• Regarding the structure of shuttling sessions, there’s a lot of discussion online about how to prescribe these intervals. Here’s how we approach it: for shorter intervals, say two minutes, we aim for intensities around 103% to 108% of threshold, paired with two minutes of "recovery" at 80% to 85%.
• This combination, while not extreme on its own, becomes challenging when repeated over a block.
• For longer intervals, such as four to five minutes, we adjust the intensity slightly lower—around 101% to 104% of threshold—because the sustained effort requires a different balance.
• It’s important to understand that these sessions aren't about each individual rep but the cumulative effect of the entire interval block.
• If you ease off too much during the "recovery" periods, you lose the intended training stimulus.
• For example, two minutes at 103% isn’t overwhelmingly hard in isolation, but when paired with only 85% recovery, and repeated over the session, the challenge—and the benefits—add up significantly.

Other topics that helped India improve her performance

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• We’ve focused on creating a solid balance between training and life outside of sports. There's been no radical change in our approach; instead, it’s more about fine-tuning certain elements to make sure everything aligns properly.
• We’ve had discussions around fueling, especially after some lab testing she did, but she already had a good grasp on that, so there wasn’t much to adjust.
• The key changes were relatively minor but meaningful; we are just fine-tuning things to ensure we’re maximising her performance.
• One of the most significant impacts has been the mental side of things. Winning a race, like at Miami, has been crucial. It gave her the confidence that she could do it, which is a huge factor in her overall success.
• That belief, once it sets in, really sets the tone for the rest of the year. It’s not just about physical preparation but mental readiness as well.

An example of India's weekly training block

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• This week is a bit different due to travel plans, but it’s still a solid week of training overall.
• On Monday, the focus was on an extensive endurance swim, which included 3 sets of 500m and 3 sets of 100m at a tempo pace with paddles. This is a fairly standard session designed to build a long steady endurance block.
• Afterwards, there was some post-strength work, incorporating 3 sets of 100m at 10% higher effort, which isn't meant to build strength directly but to provide an additional stimulus in the endurance session.
• Later in the day, there was a moderate endurance bike ride, aimed at recovery after a check-up, following a couple of hard run sessions. The bike was done at a steady pace, focusing on endurance and not pushing too hard.
• For the swim, VO2 efforts were a key focus as we worked on race preparation, shifting to shorter, sharper intervals as the race approached.
• Tomorrow (Tuesday), there’s a shuttle run session planned with 1 minute at just above threshold and 1 minute easy, repeating 20 times.
• The session will focus on building threshold intensity over a 40-minute block but without overdoing it. It’s a way to recover from previous hard runs without crossing the threshold too much. The day ends with a ride in a hot tent for heat acclimation in preparation for Dubai.
• Wednesday will be a longer ride, about 3 hours, with intervals to challenge threshold performance. There will be 4 sets of 2-minute intervals at threshold, followed by 2 sets of 7-minute intervals at sweet spot/tempo pace.
• The aim isn’t to focus too much on effort but to keep the body stimulated, in preparation for a bigger session later in the week. Afterwards, there’s a 60-minute easy run to finish the day.
• Thursday is about light training. The swim consists of easy 50m intervals with every third or fourth one slightly faster, providing a mild stimulus without tiring too much as we prepare for travel. Later, there will be a 3x15-minute bike ride at race intensity.
• We didn’t race in Vegas, so it feels important to bring that race intensity in before we travel. The purpose is to get the body used to the feel of race effort in the final phase before race day.
• Friday brings a return-to-track work with a small version of Sunday’s run session, focusing on threshold and VO2 work. The swim that follows will be aerobic to balance the load.
• Saturday’s run will be another track session, with 4 sets of 2-minute VO2 efforts, 3 sets of 3-minute efforts just below threshold, and then 2 sets of 4-minute efforts just at or slightly below threshold. These efforts are fine-tuning, as we’re now only 10 days from race day and want to refine key areas without inducing too much fatigue.
• The week totals around 19 hours of training, accumulating 1000 TSS (Training Stress Score), which includes 11 hours on the bike, 3.5 hours of running, and around 5 hours of swimming.
• While swimming doesn't necessarily accumulate as much TSS, it still contributes to the volume. We’re a bit lighter on running this week, but maintaining intensity and keeping fatigue low is key.
• The focus is now on finishing the final training block before tapering and heading into the race week. This approach, lowering volume but keeping intensity, ensures the body isn’t fatigued and is prepared for the upcoming race.

Maximizing training time

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• When it comes to maximizing training, I always emphasise the importance of being honest with yourself about the time you have available. Many athletes try to overextend themselves, thinking they can fit more training in than is realistically possible.
• The key is to understand your limits and work within them. It’s crucial to make the most of the time you do have by being strategic and ensuring every session counts.
• For example, if you can fit in two swims, four bike sessions, and three runs, focus on making each of those sessions as effective as possible, without trying to do too much. Consistency is essential, and it's all about making the most of the time you have, not overloading yourself.
• In terms of the actual sessions, athletes, particularly age groupers who want to be competitive, need to move beyond simply doing long endurance sessions. If you only train at an endurance pace, you’re likely to plateau.
• It’s vital to include the right mix of sessions that build intensity while also allowing adequate recovery time for your body. The key is to be smart with your training, incorporating intensity when appropriate, but also ensuring you’re recovering properly.
• Recovery is just as important as training itself—eating well, sleeping well, and managing stress are all vital components of a successful training program.
• For athletes with fewer hours to train, the intensity of their sessions should generally increase. When time is limited, you can’t afford to spend all your sessions at a moderate pace.
• Instead, you focus on shorter, more intense sessions throughout the week, and if you have more time at the weekend, you can incorporate some longer, steady-state sessions, but these should still contain elements of intensity to stimulate the body.
• I’m a big believer in making your training efficient by putting in hard work when you’re short on time and mixing in some longer efforts when you can afford it.

Training mistakes

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• Consistency is key, particularly when it comes to training. I've found that many athletes try to do too much in a short period, like overloading themselves with 10 to 14-day intense training blocks.
• This approach often leads to fatigue or illness, forcing athletes to take time off. The key is balancing training loads over time—if you have 10 hours to train, it's better to start gradually, aiming for around 8 or 9 hours initially, and then build up to the full 10.
• Consistency over time tends to yield better results than attempting to complete three intense 10-hour sessions, especially if you’re already at your limit.
• When athletes push themselves too hard and too fast, it often results in inconsistent training, which is counterproductive. For instance, someone may plan to train a certain way, but by mid-week, they’re exhausted and can’t complete their sessions, which disrupts the whole training plan.
• That lack of consistency can undermine progress.
• Another crucial element I've noticed is maintaining elevated threshold numbers. If you train too intensely, especially over longer periods, it can lead to burnout.
• Many athletes fall into the trap of trying to outdo themselves in every session, but this strategy often backfires. It's important to trust the training plan and rely on your coach’s guidance.
• Over the years, one important lesson I've learned from working with Mark is to stick to the plan without trying to surpass it or constantly beat previous performances. Just being consistent with your training, without overloading or overexerting yourself, is far more effective in the long run.

Topics under or overrated

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• I believe there is no universal training method that works for everyone. While some might promote a set approach, I advocate for a more individualised method.
• For example, the idea of following an 80-20 rule doesn’t resonate with me, as it doesn’t take into account the unique needs and circumstances of each athlete.
• Instead, I stress the importance of focusing on what works for the individual. It’s crucial to avoid the trap of believing there’s only one "best way" to train—there isn’t. The key is finding a training philosophy that suits you personally.
• As an amateur athlete, it's easy to get caught up in trying to overcomplicate things, but I think simplicity is often the best approach.
• It may sound overly simplistic, but sometimes, just focusing on the basics—swimming, biking, and running—while steadily accumulating time in these disciplines is the most important thing you can do. Completing your sessions and staying consistent is far more crucial than overthinking every detail.
• Consistency, in particular, is often overlooked but is actually one of the most underrated aspects of training. It's easy to conceptually understand that consistency is vital, but it’s incredibly difficult to objectively assess whether we’re actually consistent in our approach.
• People often believe they are consistent, only to be told otherwise by someone else. Consistency doesn’t necessarily mean following the exact same training session every week at the same time, but rather showing up regularly and keeping a steady rhythm with your training.
• For me, consistency doesn’t require perfection. It’s about getting out the door and putting in the work. If you train five days in a row and then take three days off, you’ll likely spend the next two to three days trying to get back to where you were.
• That’s why even if you can only train for an hour a day, it’s more effective than cramming in a five-hour session in one day. The goal is to maintain a consistent, regular effort—getting out there and staying active day in and day out.
• That, over time, will bring the greatest benefits in the long run. That’s how I define consistency in training.

General questions

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Sam's Christmas wish-list item

A new time trial (TT) bike, specifically one with disc brakes

How does Sam learn and improve his craft?

My approach to learning and improving as a coach is grounded in constant openness to new ideas. I work closely with Mark and collaborate with athletes from various backgrounds. By facing new challenges regularly, I believe that every interaction with athletes presents an opportunity for growth. Working with athletes, whether in different environments or with unique needs, helps me expand my understanding of the sport.

The specific topic that Sam is trying to learn more about

I am more interested in broad growth rather than focusing on a single topic, meaning enhancing the ability to support athletes across all disciplines of triathlon, from swimming and cycling to running. Finding small areas to improve—such as nutrition or bike technique—can yield significant gains. I like the concept of "marginal gains" popularized by figures like Dave Brailsford, which emphasizes how minor adjustments can lead to substantial improvements.

Piece of advice to younger athletes

Train less intensely and listen more to the coach.

Most influential books

Bradley Wiggins: My Time: An Autobiography

Swim, Bike, Run: Our Triathlon Story - by Alistair and Jonathan Brownlee

LINKS AND RESOURCES:

• Sam's Instagram and website profile
• Training Talk with coach Mark Pearce | EP#247
• Bradley Wiggins: My Time: An Autobiography
• Swim, Bike, Run: Our Triathlon Story - by Alistair and Jonathan Brownlee
• Mallorca Training Camp 2025 
• Portugal Training Camp 2025