Shownotes

Jack’s experience in Wollongong

01:55 -

• I’m a guide in the visually impaired category of paratriathlon, working primarily with Oscar Kelly and occasionally with Dave Ellis. Dave won the gold medal at the Paralympic Games in Paris last year, while Oscar is a younger athlete still progressing through the ranks.
• My role as a guide is to accompany the athlete throughout the race — we are tethered together during the swim and run, and on the bike we ride a tandem.
• Unlike the Olympic side of triathlon, where athletes accumulate points across a World Series that leads to the Grand Final, paratriathlon follows a different format: there is only one race that counts — a single-day World Championship. This makes it the main event of the year, attracting all the top athletes.
• Unfortunately, our race didn’t go entirely as planned. A few things didn’t work in our favor, which is just part of racing. During the swim, the tether connecting us came off, which disrupted our rhythm and put us on the back foot.
• From that point on, we were fighting to catch up. We still managed to finish sixth, which was a strong result under the circumstances, but it left us motivated and hungry for more next year.
• As for Dave, his race was extremely close. One of the main reasons was the recent adjustment to the classification system. The time factor between partially sighted (B2/B3) and fully blind (B1) athletes increased by 10 seconds, which tightened the race considerably.
• The athlete who finished third had only recently been recategorized, gaining that additional advantage. Dave and his guide, Luke, managed to close the gap only in the final two kilometers of the run, which made for a thrilling finish and showcased the exceptional level of competition among the top para-athletes.
• To give some perspective, the performance standards in these races are incredibly high. Because we are tethered together in the swim, our heads must remain within 1.5 meters of each other, meaning we swim side by side and inevitably create drag.
• This makes open-water times look slower than what these athletes could achieve individually. For example, although our race swims are typically just under ten minutes for 750 meters, both Dave and Oscar are capable of significantly faster times in the pool.
• On the run, the performances are equally impressive. Dave can run under 16 minutes for 5 km off the bike — and that’s after a demanding, non-drafting bike leg, where there are no groups or sheltering effects.
• On fresh legs, he can comfortably break 15 minutes for 5 km, and Oscar is progressing toward that level as well. These are elite performances, and the level of competitiveness in paratriathlon is extremely high.
• The broadcast of this particular race was also a step forward for the sport. Compared to previous events, the coverage was much more professional and engaging. Hopefully, this improvement continues through the upcoming Olympic cycle and into Los Angeles, helping bring more visibility to para-athletes and their remarkable performances.

Doing a guiding race and then a T100 race

06:46 -

• In theory, I could have lined up, but the outcome would likely have been quite different. My effort during the race had already been near maximal.
• Because Oscar was positioned on my hip during the swim, I had to push very hard, knowing he could draft behind me. The bike segment was essentially an all-out effort as well, particularly since I was guiding.
• Sara Pérez, on the other hand, raced in a more controlled manner. She seemed able to manage her effort more effectively, staying within her limits and maintaining composure throughout.
• Their performance was dominant, and they ended up winning comfortably. Even if she had needed to dig deeper, I have no doubt she would still have been highly competitive in the T100 event.
• For me, though, that level of intensity on the bike would have made it extremely difficult to perform well in another race just a few hours later. What Sarah achieved that day didn’t get nearly enough recognition — it was remarkable.
• To not only complete both events but to finish second in the T100, even if the field wasn’t the strongest, was an incredible accomplishment. She’s an extraordinary athlete.

Mikael’s update

08:28 -

• Life has changed quite a bit recently — we now have a two-month-old baby, who turned two months yesterday. Naturally, that has limited my available time, and I’ve been transitioning my own training from triathlon to running, more specifically, trail running.
• The appeal is that I can achieve a level of training that’s close to optimal while spending much less time compared to triathlon.
• So far, it’s been going well. Yesterday, I did a solid two-hour trail run as preparation for a race we’ll both be doing this coming Sunday. I used the opportunity to recon parts of the course and pushed hard on some of the climbs.
• My Achilles tendon has been a bit inconsistent — some days it feels fine, other days less so — but overall it’s manageable. In general, I feel fit from a running perspective, though certainly not from swimming or cycling anymore. Still, I’m happy with where my overall fitness stands.
• As the racing season begins, I’m entering that period of the year where there are plenty of local trail races available — you could literally race every week if you wanted to.
• I usually limit myself to racing every other week, but these events, which tend to last between one and two and a half hours, are great fun and excellent training opportunities. I’m feeling optimistic about my fitness heading into this stretch.
• Pacing will be critical. Trail races, even shorter ones, can take a lot out of your legs, especially on steep climbs. It’s easy to go out too hard and pay for it later, particularly without the muscle conditioning that comes from trail-specific work.
• My advice was to race smart — don’t chase the leaders on the first climb, because they might fade later, and blowing up early would make the rest of the race painful.
• As for the descents, this race is expected to be more competitive than most, with prize money on the line, which tends to make people take bigger risks.
• Some of the downhill sections are rocky and technical, and yes, athletes do push the limits there. I’ve improved my descending with more practice and by racing consistently in recent months, but the top specialists are still on another level.
• It’s important to stay cautious — taking unnecessary risks isn’t worth the potential of rolling an ankle or losing training time to injury.

Base training

13:22 -

• When discussing the structure of the training year, I see the general preparation phase as the foundation that occupies most of the season, excluding both the competition-specific and pre-competition blocks, as well as the recovery periods.
• It’s often referred to as the “general phase,” but regardless of terminology, it represents the bulk of the year. For me, it’s not just a short block of easy training before shifting into race simulations — it’s the long, consistent period where the real work is done to build fitness and resilience.
• While the term general preparation can sound overly academic or dull, it accurately describes the process: all the preparation that isn’t specifically tailored to race conditions.
• For athletes who race frequently, from March through November for instance, much of the season might appear to be “specific” training. However, even in that case, it’s essential to return periodically to general preparation phases to maintain a solid physiological foundation.
• This stage is fundamentally about physiology rather than outcomes. The competition-specific blocks — the race simulations and sharpening sessions — are only effective if the underlying physiology has been developed properly beforehand. In that sense, the race-specific phase is a luxury you earn once your base is strong enough to handle the demands of those sessions.
• For example of Tom Dumoulin, who reportedly ran a marathon in around 2 hours and 30 minutes. Even with a relatively short preparation period, perhaps twelve weeks, his lifetime of cycling had built such a strong aerobic and metabolic foundation that it allowed him to perform at a high level in a completely different discipline.
• That example highlights how general preparation builds the broad physiological capacity that underpins nearly all performance. Roughly 95% of race success comes from this base, while the remaining 5% can be attributed to the fine-tuning that happens in the specific preparation phase.
• Although the exact numbers could be debated, the principle remains the same: without a strong foundation, the final touches won’t make much difference.

Core goals of base training

17:44 -

• Physiology is a central reason why it’s important to develop the body independently of the specific demands of racing. In triathlon and endurance sports, several physiological markers are key determinants of performance: VO₂max, fractional utilization or threshold, economy, and durability.
• Durability, for example, becomes increasingly relevant for longer races such as the Ironman, where maintaining performance over time is crucial. It’s less decisive for shorter events like sprints, though it still matters at the Olympic distance.
• In contrast, VO₂max, threshold, and economy are capacities largely developed during the general preparation phase — the so-called base training period. This highlights the importance of aerobic volume, which underpins most endurance adaptations.
• However, as Mikael noted, base training shouldn’t be misunderstood as purely low-intensity, high-volume work. If the objective is to improve physiology, then a variety of intensities should be included, as different markers respond to different training stimuli.
• For instance, moderate to high intensity can be essential for raising threshold and VO₂max, while endurance work develops aerobic efficiency and metabolic resilience.
• The base phase isn’t just about physiology. It’s the time to refine technique and address supporting capacities such as strength and mobility — aspects that might become harder to prioritize during race-specific phases.
• For some athletes, these supporting elements can be actual limiters: a lack of muscular strength might cap potential bike power, or restricted shoulder mobility might hinder proper swim mechanics. In such cases, strength training or mobility work becomes an integral part of building the base.
• Also, the base phase is essentially the furthest point from racing in the yearly cycle, which makes it the ideal period to focus on one’s limitations without the pressure of competition.
• During race-specific blocks, the focus shifts to replicating the demands of racing and fine-tuning performance; during the base period, the focus is on development — addressing weaknesses and establishing the physiological and mechanical foundation for what comes later.
• That’s why training elements such as heavy lifting or even short sprints on the bike, though not directly relevant to Ironman performance, can play a valuable role at this stage. They enhance neuromuscular efficiency and resilience, contributing to better long-term performance.
• Base phase shouldn’t be seen as a monotonous stretch of easy training with occasional threshold work. There’s much more room for variation and progression within it.
• Exploring how to structure and periodize that variety is, in my view, one of the most important parts of effective endurance programming.

Base training periodization

22:05 -

• To give some context, there are two broad models of structuring training over a season. The first is traditional or linear periodization, which starts with lower-intensity, higher-volume training and gradually transitions toward higher intensity and lower volume as the athlete approaches competition.
• This model originated mainly in sports that are shorter in duration and higher in intensity, and in periods when athletes typically built toward a single major peak in the season — such as a World Championship or the Olympic Games.
• The second is reverse periodization, which essentially inverts that structure. It begins with high intensity and lower volume, progressing toward more moderate intensities but higher volume later on.
• This approach has gained popularity, particularly in endurance sports like Ironman and 70.3 triathlons, where the competition demands sustained aerobic performance rather than short bursts of maximal effort.
• For long-distance events, reverse periodization generally makes more sense, as it allows athletes to move progressively toward race-specific work as the season unfolds.
• However, successful training isn’t just about applying a fixed formula. The optimal model depends on multiple factors — the athlete’s background, their goals, race calendar, and available time — and it requires ongoing progression throughout the base phase, which often spans a large part of the year.

Planning an athlete’s training program for Mikael and Jack

23:44 -

• When starting a base phase, Jack likes to take a step back and ensure that the athlete is properly recovered before entering structured winter training. After a long season — especially following big race builds like an Ironman — even with a taper, there’s often residual fatigue.
• So the first step is to confirm that the athlete is mentally and physically ready to train again. Jack usually prescribes at least a week completely off, sometimes longer, depending on the individual.
• This downtime isn’t just for physical recovery but also to provide a psychological reset, allowing the athlete to recharge before another demanding training block.
• That initial recovery phase can vary slightly. In some cases, particularly when there has been an injury risk or persistent niggle, Jack may include light, controlled sessions such as a couple of short 20-minute runs during the week. This helps maintain some mechanical conditioning and can reduce the risk of injury when the athlete returns to regular training.
• Once recovery is complete, he transitions into a technique-focused phase that gradually reintroduces volume. During this stage, the emphasis is on refining form, incorporating drills, and reestablishing efficient movement patterns across all three disciplines.
• Strength work becomes a major component here as well — gym sessions, mobility training, and general conditioning form the backbone of this period.
• As volume begins to increase, the next step is what he considers the traditional base phase: high aerobic work with carefully controlled intensity. Threshold training is included, but sparingly and deliberately kept below LT2.
• The idea is to develop aerobic capacity without introducing unnecessary fatigue or compromising consistency. Sustained volume — especially at moderate intensities — is what drives long-term endurance adaptations, and rushing intensity too early can interrupt that process.
• Later in the winter, once a strong aerobic foundation is established, he begins to introduce reverse-periodization elements. This might mean a VO₂max block to raise the athlete’s ceiling and stimulate new adaptations, followed by under-over threshold work to bridge the gap toward race-specific training.
• Essentially, this is where we start transitioning from general conditioning to targeted preparation for the upcoming season.
• Mikael follows a similar philosophy. He also insists on a full break of at least a week — often closer to two — before resuming structured training.
• The first few weeks back are focused on technique and biomechanics: strides and short hill sprints for runners, short high-cadence sprints on the bike, and brief sprint efforts in the pool.
• These aren’t maximal sessions but serve to reawaken neuromuscular coordination while maintaining full recovery between repetitions.
• From there, he prioritizes aerobic volume, which remains the cornerstone of the base phase. For higher-level athletes with ambitious goals, this means accumulating enough volume to create meaningful aerobic adaptations.
• Given winter conditions, he often adjusts the long bike sessions, shortening them slightly but compensating with more quality Zone 2 riding. Running volume, however, is usually easier to sustain outdoors and remains a major focus.
• Mikael also includes VO₂max micro-blocks within the base period — short, focused bursts of intensity that stimulate high-end aerobic capacity without compromising long-term consistency.
• In addition, he integrates strength-endurance work, such as 8 × 4-minute high-torque intervals at around 50 rpm with long recoveries, designed to build muscular resilience without overtaxing the cardiovascular system.
• Finally, he evaluates each athlete’s long-term limiters, not only those relevant to the next race but also those that could restrict future performance.
• For instance, an athlete with limited swim technique might not gain much short-term benefit from technical work, but over a two-year horizon, improvements there could save minutes. Similarly, hilly runs and torque work on the bike are used to build foundational strength that supports future performance.

Working limitations

32:54 -

• Addressing limitations often requires taking a step backward to eventually move forward. The base phase is the perfect time for this — it’s when we can afford to make deeper, sometimes disruptive changes that wouldn’t be feasible mid-season.
• For example, in swimming, I like to use this period to analyze stroke mechanics and make meaningful adjustments that might temporarily reduce performance but yield long-term gains.
• I’ve had athletes who relied heavily on a strong six-beat kick in the pool — something that worked reasonably well in isolation but was inefficient for triathlon, especially over Ironman distance.
• Changing that mid-season would likely cause too much disruption, but during the base phase, we have time to experiment. For instance, we might try transitioning to a four-beat kick, monitor how they adapt, and evaluate whether the change improves efficiency once the season progresses.
• From there, the question often becomes how to manage plateaus during a long base phase, especially when training is focused on aerobic development and physiological consistency. When intensity or volume increases too fast, the body adapts rapidly but soon stops responding. In those cases, improvements may appear early but stagnate just as quickly.
• The key is gradual progression — both in intensity and in volume. For example, if an athlete runs three 45-minute sessions in one week, the next week they might do three 50-minute sessions.
• It’s a modest increase, but this slow, consistent build prevents over-saturation of the training stimulus. The body adapts better when the load is kept at a minimal effective dose rather than when it’s constantly pushed to extremes.
• If progress still stalls, the issue is often insufficient aerobic volume. In such cases, increasing total training hours is more beneficial than adding intensity. Of course, many athletes are limited by time, but creative solutions can help — like taking a long weekend once a month to fit in extra volume or scheduling a short training camp.
• Even though these larger stimulus blocks temporarily break the “slow progression” rule, they can reignite adaptation if applied sparingly and with proper recovery.
• Adding that when weekly volume is already maxed out, the focus can shift toward variation in workout type rather than load. Every six to eight weeks, small changes — for example, moving from a threshold-focused block to one emphasizing upper Zone 2 or low Zone 3 work — can refresh the stimulus without drastically changing total training time.
• These subtle shifts keep training physiologically engaging and prevent stagnation while maintaining the consistency that defines an effective base phase.

Sprint work

39:22 -

• I try to keep short, high-speed work as a maintenance element throughout the season. On the run, that means including strides or short hill sprints almost every week.
• In swimming, nearly every warm-up for a hard session incorporates some kind of fast effort — even if it isn’t explicitly prescribed as sprinting. For instance, a common “bridge set” might consist of 50-metre repeats done as 25 m fast and 25 m easy.
• In practice, most athletes will execute those first 25 metres as near-sprint efforts. That structure not only provides the intended warm-up effect but also maintains the biomechanical benefits developed during earlier sprint-specific phases.
• I’ll admit it can be easy to forget to include this kind of maintenance work once the season becomes busy, but ideally, it should remain a consistent part of training.
• It requires very little time and recovery, yet it helps maintain coordination, muscle recruitment, and general biomechanical sharpness — all of which support better adaptation to subsequent aerobic or threshold training.
• While useful, these efforts should be prescribed carefully for certain athletes. Those with a very glycolytic profile — for example, athletes coming from explosive team sports — can produce extremely high lactate levels (15–20 mmol).
• For them, if the sessions are executed with insufficient recovery or excessive total work, the cost in fatigue can outweigh the benefits. In such cases, the intervals must remain very short, with long rests and careful placement within the weekly plan to avoid interference with key aerobic sessions.
• That said, for most endurance athletes, this isn’t a major concern. The goal isn’t to turn anyone into a sprinter; rather, it’s to preserve efficient mechanics and neuromuscular responsiveness. Keeping the efforts brief and controlled ensures that the stimulus remains primarily biomechanical rather than metabolic.
• From my perspective, a concentrated early-season block that includes four or more sprint-type sessions per week — spread across swim, bike, and run — establishes an excellent foundation for the work to come.
• After that initial phase, the focus can shift to maintaining those qualities through shorter, integrated sets in warm-ups. The exception is at the elite level, where I believe this high-speed work should continue a bit longer and more frequently, especially in the swim, to maintain that refined technical precision.

Base training common mistakes

43:06 -

• One of the biggest mistakes I see athletes make during the base phase is drifting too far from what they actually enjoy doing. The key to getting the best physiological response from base training is long-term consistency, and that only happens if you’re motivated and engaged.
• When athletes become overly rigid — insisting on hitting a precise wattage in every ride or executing swim sessions perfectly at the expense of variety — it often backfires.
• Skipping a group ride, avoiding trails, or missing opportunities to do something different like mountain biking, trail running, or even other sports can make training unnecessarily monotonous.
• Over the course of a full winter, these activities not only keep motivation high but also add complementary stimuli that enhance overall athleticism. From a big-picture perspective, they take very little away from the main goal. If an athlete enjoys what they’re doing, they’re far more likely to maintain consistent, high-quality training over time.
• One common observation is that athletes are doing the training they like rather than the training they need. For example, many runners avoid hilly or aerobic base runs because they prefer chasing pace targets on flatter routes.
• Or, some athletes consistently gravitate toward high-intensity workouts because they’re more exciting and immediately rewarding. However, without sufficient aerobic volume, these athletes often plateau, as intensity alone can’t sustain long-term improvement.
• In essence, there are two sides to this issue. Enjoyment and variety are crucial for consistency, but base training is also the ideal time to address weaknesses, build volume, and focus on the fundamentals that form the foundation for later performance.
• For athletes who specialize in shorter races, this phase may be their only real opportunity in the year to increase aerobic volume meaningfully.
• Another common mistake — closely related — is pushing too hard too early. Many athletes come off their break highly motivated and interpret “training hard” as “training maximally.” But more intensity doesn’t always mean better adaptation.
• The goal in base training is to find the right intensity, not the highest one. Consistency and controlled effort always win over short bursts of overreaching.
• Mikael shared his own experience of this: in some seasons, he hit his best power numbers on the bike as early as February or March, only to see his performance steadily decline once racing began.
• The reason, in hindsight, was excessive motivation leading to both high volume and excessive intensity — a classic case of burning too hot, too soon.

Additional training mistakes

48:15 -

• One of the most common mistakes athletes make during the base phase is progressing too quickly — either by increasing volume or intensity too soon.
• It ties back to the same problem of peaking too early in the year. When athletes train aggressively through the winter — December, January, and February — they often reach excellent fitness in the short term but find themselves stagnating or declining once the racing season begins. Sustainable, gradual progression is always the better path.
• Another mistake is neglecting technique and supporting work such as strength and mobility. Technique should never be overlooked, particularly in swimming, where efficiency gains can have the biggest long-term impact.
• But it’s also relevant in running and cycling — and even in aspects like bike fit and equipment setup, which influence overall movement efficiency. The base phase is the perfect time to refine these elements, as small improvements now can pay off significantly later in the season.
• Some athletes thrive on a strong gym routine during winter, while others don’t necessarily need a heavy emphasis on it.
• Personally, I have a solid background in the gym and tend to gain muscle quickly, so I approach strength work cautiously — though I acknowledge that the evidence supporting it is clear.
• The value of strength training depends heavily on context — particularly age and individual weaknesses. For younger athletes who are already robust and strong, it may not be essential.
• But for masters athletes, especially those over 40 or 50, it becomes increasingly important for both performance and long-term health. Likewise, for younger female athletes who may have lower relative muscle strength, gym work can be a key factor in improving bike power and injury resilience.
• Beyond traditional lifting, include plyometric training during the base phase. Short, controlled plyometric work improves running economy and lays the groundwork for more specific training later.
• It’s also an effective way to strengthen connective tissue and improve elasticity without introducing excessive fatigue.
• Another tool that’s often overlooked — and sometimes unfairly stigmatized — is run-walk training. Many athletes resist it because they associate it with being “less fit,” but it can be extremely valuable, especially for those rebuilding volume or recovering from injury.
• It allows for more total running time with less stress, reduces injury risk, and often helps athletes maintain higher quality across the rest of their week. Even some professional athletes use it strategically, particularly when they’re increasing run load after a period of reduced training.
• Another common trap: racing too much during the base phase. Events like cross-country runs, 5Ks, 10Ks, or virtual cycling races on platforms like Zwift can be great training stimuli — but only when approached correctly.
• The problem arises when athletes begin training specifically for these races or tapering for them, which disrupts the consistency and load progression that the base phase is designed to build.
• These early-season races should be treated as training-through events — essentially high-intensity workouts slotted into the existing plan. There’s no need for a taper, and recovery should be minimal — perhaps just a lighter day afterward.
• If an athlete wants to take a low-key race more seriously, such as a half marathon, then the trade-offs must be carefully weighed. The added recovery cost could reduce training volume and slow long-term progress, especially when the main goals are still months away.
• The guiding principle is simple: if a race fits naturally within your training plan and adds variety or motivation, it’s a positive addition.
• But if it forces changes to your broader structure — tapering, recovery, or training specificity — then it risks compromising the real purpose of the base phase: consistent, progressive development that sets up the entire season for success.

Recovery during base training

58:05 -

• In terms of structuring training between the base phase and the specific phase, Mikael’s overall approach doesn’t change dramatically, though the focus and recovery requirements evolve slightly.
• For many athletes — especially those with the time and capacity to handle higher training loads — he tends to use a three-week on, one week off model as a default.
• It’s a conservative and reliable structure that promotes consistency and minimises the risk of overreaching. Some athletes, particularly those he’s worked with for a longer time and knows well, can maintain more consistent loading without strict deload weeks. However, for most, that three-to-one rhythm provides an ideal balance between progression and recovery.
• Within a typical microcycle, he usually follows a 3–1 2–1 pattern:
  • Monday and Friday are lighter days to allow for recovery from the higher-load sessions.
  • Tuesday through Thursday form the main intensity block, which might not necessarily mean maximal efforts but rather more focused and structured training.
  • The weekend is generally volume-oriented, where athletes can dedicate more time to longer sessions.
• This balance keeps the athlete progressing while ensuring recovery opportunities are strategically placed through the week.
• In the base phase, Mikael is particularly careful about not pushing too hard or progressing too quickly. The goal here isn’t to chase numbers or simulate race conditions but to steadily build aerobic capacity and structural resilience.
• Conversely, during the specific phase, workouts become more race-targeted — focusing on the power, pace, and intensity an athlete expects to sustain in competition. Because those sessions are often more demanding, they naturally require slightly more recovery and occasionally longer deload cycles.
• Jack approaches it similarly but often uses longer, uninterrupted loading periods during the base phase. Since intensity is lower and more controlled at this time, the accumulated fatigue is manageable, and recovery demands are less acute.
• He prefers to base deloads on athlete feedback — monitoring fatigue markers and adjusting dynamically rather than following a rigid schedule. For masters or those with more constrained recovery capacity, he tends to schedule deloads more frequently.
• He also noted that winter races can be cleverly integrated into this structure. A smaller event — like a local 10K or short triathlon — can serve as a natural high-intensity day if it coincides with a deload week.
• In this way, the athlete benefits from being relatively fresh for the race without making major changes to the training plan.
• Mikael agreed, adding that he often plans load–deload cycles around these “C races.”
• If an athlete has one or two such events on the calendar, aligning a lighter week with those dates allows the race to act as both a stimulus and a controlled test of form.
• It might mean extending a training block from three to four weeks before taking recovery, but it ensures that every phase of training — even racing — remains consistent with the long-term objective of building a robust base for the season ahead.

Key take-home messages

1:03:16 -

• Mikael emphasized two key take-home messages.
• First, he reminded listeners that the majority of performance comes from building general capacity, not from the race-specific training done later in the season.
• The off-season is where athletes “bake the cake,” developing the aerobic foundation and physiological depth that ultimately determine how high their ceiling will be. The race-specific preparation that follows — those finely tuned sessions simulating competition — is merely the icing on the cake. It’s valuable, but it only enhances what has already been built.
• Second, he reinforced the idea that endurance performance is, above all else, an aerobic pursuit. As Andy Coggan famously put it, “It’s an aerobic sport, damn it.”
• Strength training, technique, sprint work, and different periodization models all have their place, but aerobic development remains the number-one priority. Consistent, steady aerobic training is the single most important factor in long-term progress, and it should never be neglected.

Surprise topic: swimming with a watch

1:05:15 -

• Jack introduced this topic because the start of a new season is often when athletes buy new devices and want to begin tracking data more systematically. There’s a common perception that “pure swimmers” never wear watches and that doing so seems amateurish, but I think the issue is far more nuanced.
• Mikael explained that, as a coach, he values having swim data available from his athletes, so he supports wearing a watch — provided it doesn’t interfere with execution.
• The problem arises when athletes alter their stroke timing or stop swimming early to press the lap button. In those cases, it not only compromises technique but can also disrupt others in shared lanes.
• The goal should always be to swim into the wall naturally and press the button after finishing the stroke, even if that means the split is a second or two late.
• He also suggested that everyone should occasionally swim without a watch, particularly in group or squad environments, to learn how to use the pace clock and execute sets the way experienced swimmers do.
• Once that awareness is built, athletes can reintroduce the watch — using it seamlessly, without allowing it to dictate pacing or interfere with concentration.
• Mikael also expressed concern about syncing structured workouts directly to the watch, as it can distract from the coach’s cues. For example, if a set is meant to focus on head position, but the device simply displays “4 × 100,” the athlete might focus on logging distance instead of improving technique.
• For that reason, he prefers that athletes record their swims manually but avoid following pre-loaded workouts.
• Jack agreed with that perspective, adding that watches often become a distraction, especially during technically focused phases of training. When athletes are too focused on ensuring accurate distance tracking, they tend to neglect the real purpose of the session — drills, kick sets, medley work, or technical refinements.
• In his experience, some swimmers even skip or rush through those segments because they don’t record properly on the watch. That undermines the intent of the workout entirely.
• At the same time, Jack does not believe wearing a watch is inherently unprofessional. Even elite swimmers — some fast enough to make a front pack in a pro race while swimming breaststroke — use watches effectively.
• In many modern pools, pace clocks are missing or hard to see, so a watch can provide valuable feedback on pacing and recovery. Most athletes, for instance, tend to start repetitions too fast, and having post-session data allows for better analysis and pacing awareness.
• His personal recommendation is to use the watch selectively. During warm-ups, drills, or mixed-stroke work, leave it aside and focus fully on technique.
• But for the main sets, where we want to monitor times, consistency, and recovery intervals, recording data is extremely useful — both for the athlete and for me as a coach reviewing the session afterwards.
• Mikael agreed, noting that he also focuses on analysing data from the main set, not from the warm-up, since the purpose of each part of the session is entirely different.

Form goggles

1:12:43 -

• Jack mentioned that he had only tested Form Goggles briefly — for about a hundred meters — but found them impressive. His initial impression was that they offered a less intrusive way to gather data, especially during main sets.
• They provide instant feedback on pacing and splits as you hit the wall, which can be extremely helpful for staying consistent during longer repetitions, such as 300s or 400s.
• That said, he wouldn’t use them during warm-ups or technique-heavy segments, where focus should stay on form rather than data.
• Mikael agreed that the goggles have clear advantages but also highlighted some drawbacks. The newer versions may have improved fit, but earlier models didn’t suit all face types, often leading to water leakage — a major distraction in the middle of a workout.
• When the fit is good, however, they’re excellent for pacing, as they remove the need to press a lap button and provide live feedback within each rep.
• He noted that the detection of wall touches isn’t always perfect; depending on swimming style, you sometimes need to lift your head slightly for the sensor to register the turn correctly, which can introduce small timing errors.
• Still, he found the in-rep pacing display very motivating, helping athletes maintain target splits and making long sets feel more engaging.
• For athletes who want similar pacing control at lower cost, Mikael suggested the Finis Tempo Trainer as a simpler alternative. It provides auditory cues to regulate stroke rhythm and pacing, though it’s less flexible for varied sets where timing needs to change frequently.
• He also mentioned that the goggles may integrate some contextual cues — for example, workout notes or prompts like “focus on hand position” — though this depends on the device’s version and sync settings.
• Personally, he feels more confident using a watch because he can hit the lap button precisely when touching the wall, giving him slightly more accurate splits. Still, both tools have clear strengths: the goggles excel in pacing feedback, while watches remain more universally reliable and adaptable.
• They agreed that for most athletes, using either tool correctly is more important than which one you choose. Elite swimmers who never wear watches typically have coaches on deck timing splits for them, so their situation isn’t comparable to age-group triathletes or self-coached athletes.
• For the majority of swimmers, having access to real-time data — whether from a watch or goggles — can be a valuable asset for pacing awareness and post-session analysis.

LINKS AND RESOURCES

• Jack's coaching profile and Instagram