Training Archives

TTS159 - Non-functional overreaching with Cyril Schmit (1)

Non-functional overreaching with Cyril Schmit | EP#159

Cyril Schmit, PhD, discusses non-functional overreaching for triathletes and endurance athletes. What is it, how can we identify it and prevent it and what are the biggest risk factors for it.

IN THIS EPISODE YOU’LL LEARN ABOUT:

What is non-functional overreaching, and how is it different from overtraining syndrome.
How can it be identified using subjective and objective markers?
How can it be prevented?
What are the roles of training volume and intensity in causing non-functional overreaching?
How important is the role of factors outside of training (life stress) in causing non-functional overreaching?
The relation between heart rate and non-functional overreaching.

The T.I.M.E system: effective and intelligent winter training with Rob Wilby | EP#158

Rob Wilby, triathlon coach, coach educator, and host of the OxygenAddict podcast, discusses his T.I.M.E system for effective triathlon training through winter. His approach works particularly well for time-crunched age-group triathletes training for half and full distance triathlons.

IN THIS EPISODE YOU’LL LEARN ABOUT:

Test and Evaluate
Intelligent Intensity
Mindset
Effective Effort
Examples of weekly structures and workout structures Rob uses with his athletes
Rob’s recommendations for when you’re going into spring and summer training.

TTS155 - Case Study_ The 40% swimming Ironman training plan with Lars Finanger

Case Study: The 40% swimming Ironman training plan with Lars Finanger | EP#155

Lars Finanger is another case study showing how when you don’t have a lot of available time to train, you need to be very smart and make the most with the time you have. Lars finished Ironman Texas 2017 in a sub-9:30 time, on less than 9 hours of training per week. The most surprising thing about his training is that roughly 40% of it was swimming!

IN THIS EPISODE YOU’LL LEARN ABOUT:

A big-picture overview of Lars’ build to Ironman Texas
An example of a typical training week for him (which was always less than 9 hours)

Factors outside of the actual Ironman training that Lars focused on to achieve a fast time

Lars’ top tips for time-crunched age-groupers and their Ironman training
Swimrun events in the US: Lars is the race director of Casco Bay Islands, Boston Harbor Islands, and San Juan Islands

TTS153 - How Norway became a triathlon powerhouse with head coach Arild Tveiten

How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154

On 28 April 2018 Norway became the first nation ever to sweep a podium in a World Triathlon Series event when Casper Stornes, Kristian Blummenfelt and Gustav Iden showed the world what the “Norwegian train” is capable of. Arild Tveiten is the head coach of these athletes, and the man behind the transformation that is making Norway a true triathlon powerhouse.

IN THIS EPISODE YOU’LL LEARN ABOUT:

The training philosophy of the Norwegian triathletes
Intensity control in both easy and hard workouts
The use of extensive lab testing and an incredible amount of lactate testing in the field to ensure intensity control
Building the engine and physiology of an athlete versus race specific training
Triathlon being a highly aerobic sport and what that means for training
Managing training load to prevent illness and injuries
Training at altitude (and managing the return to sea level)
Using technology to get the marginal gains needed to win in world-class competition

TTS152 - 8020 Triathlon (revisited) with Matt Fitzgerald

80/20 Triathlon (revisited) with Matt Fitzgerald | EP#152

Research has shown that cyclists, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at a moderate to high intensity. Matt Fitzgerald, co-author of the new book “80/20 Triathlon” explains what 80/20 training is all about and answer commonly asked questions.

IN THIS EPISODE YOU’LL LEARN ABOUT:

What Matt would put on a t-shirt if he had to distill 80/20 Triathlon down to a very short and concise slogan
The proper planning and the proper execution of 80/20 training
Is there “wiggle room” in the 80/20 percentages?
Should you apply 80/20 within each discipline or simply across all your training?
The most common mistake age-groupers make: not executing the easy training easy enough
How is easy, moderate, and high intensity percentages calculated?
The difference between 80/20 training and polarised training
What to do with the 20% of moderate to high intensity

Sprint Interval Training with Jerome Koral | EP#151

Sprint interval training consists of 4-7 all out efforts of typically 30 seconds, followed by 4 minutes recovery. Jerome Koral has researched this kind of training, and the results of his studies indicate that it may be one of the most under utilised types of training around, that more triathletes should tap into.

IN THIS EPISODE YOU’LL LEARN ABOUT:

Specific sprint interval training (SIT) protocols
How effective is SIT at improving Time Trial performance, Time-To-Exhaustion, Maximum Aerobic Speed, and so on?
How do these results compare to other types of training, like traditional volume-based training or VO2max-type intervals?
Injury risk and other risk factors and considerations with SIT
The best times of the season to implement SIT

TTS150 - Case Study_ 10_30 at Challenge Roth on 10 hours of training per week with Petri Karvinen

Case Study: 10:30 at Challenge Roth on 10 hours of training per week with Petri Karvinen | EP#150

Petri Karvinen is an age-group triathlete from Finland. In this episode we discuss his build-up to Challenge Roth in 2018, where he was limited to 10 hours of training per week but still managed a very strong 10:30 finishing time.

IN THIS EPISODE YOU’LL LEARN ABOUT:

Petri’s training approach leading up to Challenge Roth (full distance triathlon)
A typical 10-hour training week for Petri
Focusing on staying healthy, recovering well, and sleeping well and enough
Using STAC’s Virtual Wind Tunnel to improve his aerodynamics

Designing interval training part 2: Ten MORE things you have to know

Designing interval training part 2: 10 MORE things you have to know | EP#146

Do you know how to deliberately structure your interval workouts to achieve specific physiological outcomes and maximise the benefits of the hard work you put in? If not, it’s time to get started, and this episode will be your guide.

IN THIS EPISODE YOU’LL LEARN ABOUT:

How to manipulate long and short interval variables to optimise anaerobic energy contribution
How to manipulate long and short interval variables to neuromuscular and musculoskeletal load
Example workouts and their anaerobic and neuromuscular/musculoskeletal implications
How to schedule HIIT into your training program
The Thibault interval training model
Example of how an Olympic triathlete uses HIIT in her training

TTS145 - Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer

Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145

Carl Brümmer is a 49-year old age-group triathlete from Sweden. On a training volume of 10 hours or less per week, he has managed several sub-9-hour Ironman results and has multiple Ironman age group victories to his name.

IN THIS EPISODE YOU’LL LEARN ABOUT:

Carl’s approach to high-quality, low-volume training
His typical training week
How to stay fast as you approach 50 years of age
Carl’s top tips for other age-group triathletes
Time management tips

TTS144 - Heart Rate Variability (HRV) - Applications and Insights in 2018 and Beyond with Marco Altini

Heart Rate Variability (HRV) – Applications and Insights in 2018 and Beyond with Marco Altini | EP#144

How should triathletes, runners, cyclists and other athletes use and apply heart rate variability (HRV) in practice, to actually improve their response to training? And what other insights are there to be gained from measuring HRV? Data scientist Marco Altini, founder of HRV4Training, has the answers.

IN THIS EPISODE YOU’LL LEARN ABOUT:

The main practical applications of HRV and how to use it to guide training and recovery needs
Short-term (daily) vs. long-term (7-day rolling average) HRV pros and cons
Potential drawbacks of HRV: can it cause athletes to hold back unnecessarily?
Additional insights made possible with daily HRV measurements and the HRV4Training app
The latest trends in the HRV field of research
The future of HRV research and HRV4Training

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