Shownotes

Jack and Mikael’s trail race

03:38 -

• I reflected on the race as a challenging but genuinely enjoyable experience. It was my first trail event and, although I had been warned about the terrain, I hadn’t expected certain sections to feel as steep as they did. I also took a few wrong turns, but despite that, the race felt refreshing.
• Coming from professional triathlon, I am used to racing based on feel rather than chasing specific times, responding to the race moment by moment. The trail environment allowed for that same sense of freedom, without the pressure of metrics or pacing targets.
• I appreciated being able to rely entirely on body awareness and commit fully to the effort. I think many athletes who focus heavily on times in road racing might miss out on that feeling of liberation. Overall, it was a very positive experience.
• The race itself went reasonably well from a competitive standpoint. I finished second overall, with the winner only a couple of minutes ahead, and without the wrong turns it could have been a closer contest.
• It reinforced something we have believed for a long time: strong general endurance transfers across disciplines. Even without specific trail preparation, having a solid aerobic foundation allowed me to remain competitive on unfamiliar terrain.
• Trail running, much like running off the bike in triathlon, is very strength-based. It doesn’t rely on the same elastic, high-efficiency stride that pure road running does, which made the transition feel somewhat familiar.
• The muscle soreness in the days following the race was significantly greater than what I typically experience after a half marathon or triathlon.
• Anyone considering adding trail races into a base training period should factor in the recovery cost, since it may require several days—or even a week—of reduced training quality afterward. When consistency is a priority, that is something to plan around.
• Despite that, I found the entire experience worthwhile, and I am glad I decided to take part.

Jack’s base training

07:38 -

• I’ve been easing back into training gradually, adding small amounts of intensity but keeping the overall approach relaxed. I actually really enjoy this time of year because there’s less pressure to complete highly structured sessions, which allows for more flexibility and a more enjoyable relationship with training.
• The intensity I am including isn’t mentally draining, so it feels like I’m training simply because I enjoy it. Base training is meant to be somewhat monotonous, but I think there’s value in learning how to enjoy that simplicity.
• After the recent trail race, I experienced more soreness than I expected, even though I’ve raced similar distances and terrain recently. In previous races I didn’t have this level of muscle fatigue, but this time I needed a few days away from running. Instead, I did some short bike sessions to keep things moving, and once the soreness eased, I returned to running and was able to finish the week with a few good sessions.
• I’m now preparing for another trail event coming up soon, this one structured more as a single long climb followed by one long descent, rather than the constant up-and-down profile of the previous course.
• Because I’m still relatively new to trail racing, I haven’t yet developed the full muscular resilience required for steep climbing and fast descending. Even if the aerobic ability is there, pushing too hard on the climb can leave the legs completely fatigued for the descent.
• I’ve learned that it’s often better to pace the climb more conservatively, lose a small amount of time there, and then descend more efficiently rather than struggling on tired legs. That’s the plan going in—though in reality, it can be difficult not to get pulled along when others start fast.
• On technical descents, I still tend to hold back because the risk of falling is real. It’s hard to apply pressure when you’re thinking about staying upright, and I’m not willing to risk injuries that could lead to weeks away from training. The goal is to race well, but not at the expense of long-term consistency.

Listener questions

12:57 -

How to best maintain triathlon-specific fitness during periods of limited training time?

When training time is limited, the priority is to use available hours as efficiently as possible. It may be appropriate to reduce swim frequency slightly if doing so allows more total aerobic volume across the week, for example shifting from three swims to two to create space for an additional bike or run session. Simply adding extra intensity to compensate for reduced hours is rarely sustainable over longer periods, particularly during the base phase.

Even low-intensity sessions can be made more purposeful. On the bike, incorporating cadence variations within Zone 2 rides—such as progressive high-cadence intervals or controlled low-cadence strength work—can increase training value without adding excessive stress. In running, easy sessions can include strides or short hill sprints to maintain neuromuscular sharpness. Across all three disciplines, focusing on movement efficiency rather than intensity allows meaningful development while keeping training manageable.

How to decide what to focus on during the off-season, especially when there are many aspects to improve?

This is where structured periodization becomes important. The first step is identifying the key limiters that most directly affect performance in relation to medium- and long-term goals. The goal is not to address everything at once, but to prioritize the changes that will have the greatest lasting impact.

The off-season is also the best time to work on improvements that require longer development timelines, such as swim technique, strength development, or refining movement efficiency. These adaptations may not yield immediate performance gains, but they form the foundation for future progress once race-specific work begins.

How much base training is too much?

From a physiological perspective, it is difficult to accumulate “too much” base training if the long-term objective is improved aerobic capacity and durability. Base training develops fundamental physiology rather than race-specific sharpness, and this foundation can continue improving for years. The transition to more specific and higher-intensity training should occur only when the athlete is ready, not simply because a calendar marker or race date approaches. Early-season events can be used as stepping stones rather than peak targets.

Could extending the base phase support weight loss?

An extended base phase can support weight management, but only if training and nutrition are structured appropriately. Weight loss should not be attempted during periods of maximal training load, as caloric restriction in those conditions can impair recovery, reduce training quality, and increase injury risk. If weight loss is a priority, training load should intentionally be kept below the athlete’s maximum sustainable volume to allow sufficient recovery.

Early in the base phase, fueling should be generous to support adaptation and establish stable training consistency. Only once this foundation is secure is it advisable to begin a gradual and controlled reduction in energy intake. Any caloric deficit should be small and sustained, rather than aggressive or rapid. Training should remain well-fueled, with most of the deficit occurring outside session fueling windows. This approach protects training quality while allowing gradual, sustainable weight reduction.

Swim technique work

24:07 -

• Swimming differs fundamentally from running and cycling in that it is not an instinctive movement for humans. On land, the body naturally learns to move efficiently through repetition, but in the water, even a high level of fitness cannot compensate for inefficient technique.
• Because of this, technical development in swimming requires a clear prioritization of what to address first. Working on small details has little impact if the foundational elements of the stroke are not yet in place.
• The first focus should be breathing—not simply lifting the head to breathe, but coordinating the timing of inhalation and exhalation. In swimming, the breath must fit into the stroke rhythm, rather than occurring freely as in cycling or running.
• Initiating the inhalation just before the face reaches the surface allows the head to remain out of the water for only a brief moment, which supports both efficiency and body alignment.
• Once breathing is coordinated, the next priority is body and head position. The goal is to establish balance in the water, with the head looking slightly forward and the hips and legs close to the surface, maintaining only a subtle incline from feet to head.
• After this foundation is set, attention shifts to the rotational connection between the shoulders and hips. As one arm enters the water, the opposite hip rotates upward, creating a unified and powerful movement pattern across the body.
• Only after breathing rhythm, body alignment, and rotational mechanics are consistent should technical focus move to the finer aspects of the stroke, such as arm path, catch mechanics, and leg action. Addressing these advanced elements prematurely can lead to compensations and reinforce inefficient patterns.
• Prioritizing technique in this order—breath, body position, rotation, then stroke mechanics—supports long-term improvement and ensures that changes are built on a stable and efficient foundation.

Knowing what to work on

27:32 -

• The most effective way to improve swim technique is with real-time feedback from a coach on poolside. Ideally, that coach should have experience not only in teaching swimming generally, but also in working with triathletes, where the demands and technical priorities differ from pool swimming.
• However, this level of specialized coaching is not always easy to access. For that reason, video analysis is often the most practical and valuable alternative.
• Many pools allow swimmers to record themselves if the purpose is clearly explained, and a brief conversation with staff can often make this possible. Modern phones can capture underwater footage, but dedicated cameras such as a GoPro can make the process easier.
• A useful setup is to attach a small suction-mount camera to the pool wall near the turn, where it can capture the swimmer pushing off and approaching the wall. This provides repeated, consistent footage of the stroke over multiple lengths. If a lane near the side of the pool is available, the camera angle is even clearer.
• Filming with a partner allows for more complete technical analysis than filming alone. A comprehensive review typically includes:
  • A side view above the water,
  • A side view underwater,
  • A front view underwater,
  • And an overhead or “bird’s-eye” perspective.
• Together, these angles provide a detailed understanding of body position, rotation, alignment, catch mechanics, and timing. Even simpler footage, such as someone walking alongside the pool while filming from above the water, can still provide meaningful insights and highlight key areas for improvement.
• In structured swim development settings, such as dedicated triathlon training camps, video analysis is often one of the most impactful components.
• Many athletes have never seen their own stroke clearly from multiple angles, and gaining this visual awareness can significantly accelerate technical progress.

How many cues should an athlete focus on

32.37 -

• When developing swim technique, the most effective approach is to focus on one or two key improvements at a time. A full video analysis may reveal multiple areas that could be refined, but attempting to adjust too many elements simultaneously often leads to confusion and limited progress. Prioritizing the most impactful changes ensures that improvements are meaningful and sustainable.
• Video review can support this process. In an ideal progression, footage would be reviewed every one to two weeks, allowing time to practice a specific technical cue and then evaluate progress.
• However, the actual frequency often depends on access to filming opportunities and pool policies. Whenever video can be captured during training, immediate feedback helps reinforce changes more efficiently.
• It is important to allow enough time for each adjustment to stabilise before introducing new focuses.
• Because elements of the swim stroke are interconnected, improving one foundational aspect—such as body position—can naturally enhance others, including rotation and the catch. Introducing too many technical changes at once can cause one adjustment to interfere with another. Sustained focus on a small number of priorities generally leads to better long-term technical development.

Mobility and strength training

34:47 -

• Many triathletes come to swimming from cycling and running backgrounds, where the shoulders, chest, back, and ankles often become tight and restricted.
• Limited mobility in these areas can significantly affect the ability to achieve efficient body position, rotation, and catch mechanics in the water. For this reason, mobility work can be an important complement to swim training.
• A practical approach is to incorporate mobility and activation work as part of a warm-up before swimming or strength sessions. This can include shoulder mobility drills, gentle dynamic movements such as arm or leg swings, and light band work to activate the upper back and core.
• Five to ten minutes of targeted mobility before entering the pool can improve session quality, stroke mechanics, and overall feel for the water.
• Strength training can also play a supporting role, though it is not always the primary limiter for most adult triathletes. Strength work is often maintained for overall health, injury resilience, and durability, rather than directly increasing propulsion in the water.
• When included, simple and functional upper-body exercises such as lat pulldowns, triceps extensions, and single-arm rows can support swimming mechanics.
• Core strength and control are often of greater importance, as a stable midline allows the body to hold a strong, streamlined position while rotating effectively.
• Mobility is especially significant because elite swimmers often demonstrate ranges of motion that most adults cannot achieve without focused work. Improving mobility does not just enhance technique; it also allows swimmers to perform technical movements more comfortably and sustainably, leading to better training quality and improved adaptation over time.
• Strength loads are typically periodized, and relatively low-rep, higher-weight training can be useful for general strength and joint health. However, explosive power training is less relevant for long-distance triathlon swimmers. Light resistance band work before swimming can help reinforce the technical patterns practiced in the water, linking mobility, strength, and stroke mechanics.

Swim session to do in the off-season

41:38 -

• During the base phase of swim training, it can be useful to maintain a small number of core session types that together develop aerobic capacity, neuromuscular control, and technical efficiency.
• The foundation is a general aerobic session in Zone 1–2 that includes technical drills or focused technique segments. This provides consistent time in the water while reinforcing efficient movement patterns.
• Alongside this, short segments of controlled speed work can be introduced, similar in concept to strides in running. These “through-the-gears” efforts help develop neuromuscular coordination and familiarity with faster stroke rates without becoming overly demanding.
• Small amounts of near-maximal speed can also be included, though the volume should be low, particularly for athletes with a naturally anaerobic profile.
• Threshold-oriented sessions form another core component. Instead of starting directly at threshold pace, it is often more effective to gradually build toward it within a set.
• This reduces the likelihood of exceeding the intended intensity, particularly because upper-body musculature can accumulate lactate quickly if pushed too hard too early. Descending or progressive sets help maintain control while still achieving the desired stimulus.
• Speed and threshold work are commonly paired with periods of more focused aerobic development. While cycling and running often follow stronger seasonal periodization, swimming can sometimes benefit from maintaining threshold work throughout the year.
• Because swimming places less mechanical stress on the body than running and less muscular load than high-intensity cycling, consistent exposure to threshold work can support ongoing technical reinforcement and feel for the water.
• In addition, short blocks of VO2 max or lactate-production-focused work may be introduced periodically. These blocks typically use shorter intervals with controlled recovery to target either oxygen uptake (shorter rest, longer reps) or lactate production (longer rest, shorter reps).
• Such sessions help broaden the athlete’s physiological capacity and create a foundation for more event-specific sharpening later, without requiring high-volume intensity.
• Overall, base-phase swim training typically integrates:
  • Aerobic technique-focused sessions,
  • Controlled neuromuscular speed exposure,
  • Progressive threshold development,
  • Occasional short intensity blocks for VO2 or lactate production.
• This balance supports long-term technical improvement and adaptability without excessive metabolic stress early in the training cycle.

Volume during the base training phase

47:07 -

• Swim fitness does not transfer as directly from cycling and running as many triathletes might hope. While central adaptations—such as cardiovascular capacity and aerobic efficiency—carry over across all endurance sports, the peripheral adaptations required for swimming do not.
• The muscles involved in swimming have different coordination patterns, movement ranges, capillary density requirements, and mitochondrial profiles than those primarily used in cycling and running. As a result, fatigue in the water tends to occur much sooner if swim-specific conditioning is limited.
• Because of this, increasing swim volume is one of the most effective ways to build the necessary peripheral adaptations. A higher number of total strokes not only develops muscular endurance and local aerobic capacity, but also provides the repetition required for meaningful technical improvement. Swimming is highly skill-dependent, and efficient stroke mechanics are reinforced through consistent, quality movement.
• However, the amount of volume appropriate depends on the swimmer’s technical level. For athletes with relatively well-developed technique, adding volume during the base period is highly beneficial and accelerates progress.
• For swimmers who are still developing fundamental stroke mechanics, higher volume can sometimes reinforce inefficient patterns if fatigue sets in. In these cases, frequency—swimming more often, but with shorter sessions—may be more effective than simply increasing total distance.
• The key is to strike a balance between:
  • Volume sufficient to promote technical repetition and muscular adaptation,
  • Frequency to maintain consistent motor-pattern learning,
  • Quality to ensure technique is not compromised by fatigue.
• The optimal approach varies by athlete and should be adjusted based on technical robustness, ability to recover, and the demands of the broader triathlon training schedule.

Improving beginner and intermediate swimming performances

52:07 -

• Estimating weekly swim volume always depends on the individual’s background, goals, available training time, and how the swim fits within the overall triathlon program.
• However, if improving swimming is a key objective and the rest of the training remains reasonably balanced, certain general guidelines can apply.
• For athletes who are newer to swimming or are slower relative to their peers, a weekly volume of around 8,000–10,000 meters is often achievable and effective.
• For stronger or more technically proficient swimmers, weekly volume in the range of 12,000–14,000 meters may be appropriate. The stronger swimmer can typically absorb more swim volume without compromising technique, while benefiting from the additional aerobic and technical reinforcement.
• Adjustments may be necessary depending on how well technique holds under fatigue. Athletes with developing technique may benefit more from higher frequency (more sessions per week, but shorter), while more advanced swimmers can handle longer continuous sessions without loss of quality.

Open water preparation

53:28 -

• During the colder months, access to open water is often limited, so preparation for open water swimming can be effectively incorporated into pool training. The goal is to make the transition back to outdoor swimming smoother once conditions allow.
• One useful pool-based skill is sighting. This can be added into warm-ups or easy aerobic segments by lifting the eyes just enough to locate the end of the pool every 6–10 strokes, while keeping the head low and maintaining rhythm. Practicing smooth sighting helps prevent disruptions to body position and stroke timing once outdoors.
• Another valuable adaptation is practicing deep-water starts. Many open water races begin without pushing off a wall, so some reps—especially shorter speed builds—can be started from a stationary position in the middle of the lane. This requires generating momentum entirely from the stroke and kick and helps build power and coordination from a dead start.
• Pool turns can also be modified to simulate buoy rounding and pack dynamics. For example, instead of pushing off the wall, swimmers can stop just short of the turn point and accelerate again without a push-off. In group training, swimmers can circulate around one person who stops short of the wall, creating the feeling of navigating around other competitors.
• For athletes training in groups or clubs, additional open water elements can be introduced. Removing lane ropes and forming small in-pool loops, practicing race-style starts in groups of two or three, or swimming side-by-side in a single lane can simulate drafting, contact, and sightline challenges found in open water. Even with just one lane and a few training partners, these drills can be effective.
• These skills do not need to be reserved only for the race-specific phase. Including them periodically during the base phase adds variety to training and maintains familiarity with open water movement patterns, making the return to lakes or ocean swimming more seamless and less stressful.

Swim toys

59:01 -

• Swim equipment can play a useful role during the base phase, particularly when the emphasis is on developing and reinforcing technical skills. Two of the most valuable tools for this purpose are fins and a snorkel.
• Using fins can help maintain rhythm and improve body position, while the snorkel removes the need to coordinate breathing, allowing swimmers to focus more closely on alignment, rotation, and the early phases of the catch.
• Together, they make it easier to perform drills effectively and to establish correct movement patterns before progressing to full-stroke swimming without aids.
• For many athletes, beginning technical work with both fins and a snorkel provides the best learning environment. As technique improves, drills can gradually be performed with only the snorkel and eventually without equipment.
• Short sets of relaxed swimming with fins and snorkel—such as 200–300 meters at the start of a session—can also serve as an effective warm-up, helping to establish controlled breathing, balanced body position, and stable head alignment.
• Other common tools include paddles, a pull buoy, and an ankle band. Paddles can increase propulsion and help develop strength, but they should be used with caution, as oversized paddles may place excessive stress on the shoulders or encourage technical compensations, such as dropping the elbow in the catch.
• Smaller “finger paddles” provide a subtler level of resistance and help improve feel for the water without significantly altering stroke mechanics.
• A pull buoy is often paired with an ankle band to limit kicking and encourage stronger engagement of the core and hips, reinforcing rotational connection and body alignment.
• This combination requires the swimmer to generate propulsion purely from upper-body mechanics, which can highlight both strengths and weaknesses in the stroke.
• Fins also have a role beyond technique drills. They can support controlled speed work by allowing swimmers to experience faster stroke rates and higher velocities without excessive muscular fatigue.
• However, it is important not to become overly reliant on fins for body position, as translating good alignment back into unassisted swimming is a key objective.

Importance of weight in triathlon

1:04:18 -

• When considering performance on hilly or rolling triathlon bike courses, the relationship between absolute power and power-to-weight ratio is more nuanced than simply assuming lighter athletes always have the advantage.
• At the professional level, speeds are generally high enough that absolute power and aerodynamic efficiency remain important, even on courses with sustained climbing.
• Larger, stronger riders who produce high absolute power can stay competitive, especially on rolling terrain where momentum and aerodynamics help maintain speed between climbs.
• On courses with moderate gradients rather than steep ascents, heavier athletes can often manage efforts strategically—limiting losses on climbs and then using superior power output to regain ground on flatter or descending segments.
• This can reduce the performance gap that might otherwise appear when focusing solely on watts per kilogram. Meanwhile, lighter athletes may use steep climbs to launch attacks or create gaps, while more aerodynamic or stronger riders rely on power and position to respond elsewhere on the course.
• In professional racing, the dynamic between riders, the tactical nature of attacks, and pack interactions often play as much of a role as the underlying physics.
• For age-group athletes, the dynamic changes. Speeds are generally lower, and courses take longer to complete. This means that climbs make up a proportionally larger share of total race time, and there is less opportunity to regain speed through aerodynamic advantages on the flats and descents. 
• As a result, power-to-weight ratio becomes more influential for amateur athletes than it often appears in professional race dynamics. When speeds are lower, rolling resistance and slope become dominant factors, and heavier athletes may not be able to leverage absolute power as effectively.

Race course selection

1:08:43 -

• Race selection depends heavily on context. In many situations, athletes simply choose events because they fit well with travel plans, family schedules, or geographic preferences.
• In those cases, performance optimization is not the primary driver, and course characteristics matter less. However, when the goal is qualification for events such as the Ironman World Championship or 70.3 World Championship, course choice becomes strategically important.
• Selecting a course that aligns with an athlete’s physiological strengths—whether those strengths lie in climbing, flat sustained power, heat tolerance, or technical handling—can significantly influence qualification likelihood and overall performance.
• Environmental conditions can also shape outcomes. On courses with sustained elevation and high power demands, heat becomes a key factor. Larger athletes producing higher absolute power generate more heat, and on hot race days this can increase the risk of overheating.
• This may require pacing adjustments and can diminish the advantage of higher power output. In cooler conditions, this heat-related limitation is reduced, and differences in rider size and power expression may not be as pronounced.
• At the professional level, race dynamics and athlete interaction play an important role. Riders may choose when to follow attacks, when to respond, and when to allow small gaps to open based on their strengths relative to competitors.
• The optimal pacing strategy is not determined solely by physiological modeling; it also depends on group behavior, tactical awareness, and real-time decision-making.
• For example, a lighter climber may choose to push harder on ascents while relying on efficiency and drafting on flatter terrain, while a heavier rider may focus on maintaining power output across rolling sections where momentum provides an advantage.
• These dynamics highlight that performance on variable terrain is influenced by:
  • Individual physiology (absolute power vs. power-to-weight ratio),
  • Environmental factors (particularly heat),
  • Tactical choices during the race,
  • And course selection relative to personal strengths.
• Models and performance metrics can guide strategy, but real-world racing involves complex situational decision-making and interaction among multiple athletes.

Hydration in hilly courses

1:11:49 -

• When considering nutrition and hydration strategies for hilly or demanding bike courses, the priority should always be ensuring that the athlete can consume the fuel required for optimal performance.
• If a specific product or fueling plan is essential for the athlete, it is rarely worth compromising that plan in order to reduce weight. In cases where the available aid stations supply products that are familiar and tolerable, it may be possible to adjust by picking up bottles on course and carrying less from the start. This can slightly reduce total bike weight and may provide a psychological benefit, especially on climbs.
• However, the impact of carrying extra fluid depends on the athlete’s body size. For a larger athlete, the relative increase in total system weight from carrying an extra bottle is small.
• For a lighter athlete, the same additional bottle can represent a much higher percentage of body mass, making the weight more noticeable. In those cases, reducing carried weight may have a more meaningful effect.
• Course dynamics also matter. For athletes starting in later waves or on crowded courses, aid stations can become congested. This increases the risk of slowing down, losing time, or encountering hazards such as dropped bottles or sudden movements from other riders.
• In such situations, bringing all nutrition and hydration from the start may offer better consistency and lower risk, even if it means carrying slightly more weight.
• Ultimately, the decision depends on:
  • The athlete’s familiarity with on-course nutrition options,
  • The importance of maintaining a specific fueling plan,
  • The athlete’s body size and sensitivity to extra weight,
  • Expected course congestion and logistics,
  • And the confidence and psychological comfort of the athlete.
• The goal is to balance performance needs with practical execution, ensuring fueling remains reliable without introducing unnecessary risk.

LINKS AND RESOURCES

• Jack's coaching profile and Instagram
• Triathlon Base Training Series 1 – How to train smarter in winter to race faster in summer - the first episode of this base training series