Introducing elite triathlete and Scientific Triathlon coach James Teagle | EP#161

​​​​Introducing elite triathlete and Scientific Triathlon coach James Teagle | EP#161

In this Episode you'll learn about:

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About James Teagle

James' triathlon career 

James' background in triathlon

Training at the LTPC

Typical winter training week

20:16 - 

Swimming

• I tend to do 5 swim sessions per week: speed, aerobic endurance, CSS (1500m pace), VO2 (400m pace), technique.
  
  Each of these sessions are about 90 minutes, and around 4-5km in length. 
• Swimming is so limited by technique - you can be the fittest athlete in the world but if you haven't got a good swim technique you won't be a good swimmer. 

Cycling

• We spend about 12-14 hours per week cycling, depending on the time of year. 
• At this time of year (December) I do a long tempo session as the main session. It's usually a 3 hour ride, with an hour at LT1 (3 hour hard ride pace). This aims to increase the amount of fat burning capacity you have as an athlete. 
• Although the bike has a massive influence, the race is won or lost on the run, so the long tempo ride is trying to help you go for longer and use less carbohydrate stores. 
• We also do 2 one hour rides every week, which are neuromuscular and more like recovery rides. 
• We also do a 2 hour ride and 2 3-4 hour ride for basic aerobic conditioning. 
• The one hour rides are Level 1 recovery rides. The longer rides are Level 2 which is just below LT1 - they're consistent and you stay within that zone. 
  
  You need to fuel correctly in these sessions to make sure you don't impact your swim and run sessions, which are often more intense. 
• A lot of our bike sessions are group based, and we do train a lot outside. In the UK it's between 0-10 degrees, so we tend to ride outside. 
  
  We ride in groups but no more than 4 in a group to stop people getting cold. 
• We do a bit of training inside - for example if we're limited by time the more neuromuscular recovery rides may be inside on a turbo. 

Running

• At the end of last season I was trying to qualify for European Duathlon Championships and I irritated my lateral miniscus.
  
  It wasn't a major injury but it could have become one, so I had to pull back on run training. 
• Prior to this I was running around 100km per week, which is what I'm slowly working my way back up to. 
• I currently do an interval session and a speed session on a Tuesday. 
  
  This is basically a bit of a fartlek, trying to maintain fitness. 
• The main session each week is a 60 minute LT1 tempo session. It's either around a hilly park or along a flat road, depending what I'm trying to get out the session. 
• Each day we run 30-60 minutes. When I'm back to full running fitness it's around 7.5 hours running per week in total. 

Gym

• We also gym twice a week to ensure that we don't get injured and are able to cope with the training. 
• In total I train 25-30 hours per week, especially in winter when I'm building base mileage and fitness. 

Differences between winter and summer training weeks 

2019 goals 

James' coaching core values

31:10

• When you're a coach, communication is key. You need to be able to communicate your ideas and what you hope to achieve with your athletes. 
  ​
  This helps the athlete to have a clear understanding of what they need to do each session. 
• You also need to communicate with your athlete to see how they found the session and how they feel. If the athlete thinks something needs to be tweaked, you need to understand why they feel that way. 
• As a coach, you need to have a purpose behind everything you're doing. It's best if everything is individual and specific to one person, as no two athletes are the same. 
• Coaching must also always be athlete first. They are the key thing, so they must be prioritised at all times. 
• With online coaching, there are several layers: 
  ​
  We use Training Peaks to communicate sessions. It's important to then monitor the sessions as the athlete completes them, assessing the important metrics such as power and heart rate. 
  ​
  You also need a form of messaging such as WhatsApp or Email. Making sure the athlete knows you're there for them, and any questions they have you can respond quickly. 
• I also use phone or Skype calls with my athletes. These are generally 30-45 minutes in length but it allows the athlete to ask questions and you can offer guidance and explanations for the training plan. 
  ​
  It helps the athlete understand how they're performing, and the purpose of each session. 
  ​
  We tend to go over the structure of plans during these calls, both the annual plans but also the quarterly and micro cycles. 
• I also like to check in and make sure my athletes are enjoying the training. Triathlon is a tough endurance sport so the athlete needs to be enjoying what they're doing. 

Planning the layers of training 

36:30 - 

• When I start working with an athlete I will go through an excel document which is basically: swimming, cycling, running, other (gym etc). 
  
  I get them to list three things they need to improve in each area. 
• We then look at what their aims are and try and prioritise them.
  
  For example, if you're an Ironman athlete and your bike is the weakest, it has to be the priority. Due to the time limitations of most age groupers, the bike is where a lot of the energy is spent. 
• We then plan a macro cycle around the A races they have for the year. 
  
  We work out where the base block will be, and each micro cycle, but also what the point of each micro cycle will be. 
• I generally suggest the sessions I think the athlete needs to do, and the reasons for each session and how I'd like them to execute them. 
  
  Hopefully the athlete then follows through with this! 
• Each micro phase has an aim, and I think it's important the athlete knows the aim to help the achieve their goals. 

Process goals

39:06 - 

• Process goals are things you're trying to achieve and tick off - we establish them at the start using the spreadsheet described above.
  
  For example, if cycling if a priority we work out how we can make sure we tick off your process goals. We then move to the next discipline. 
• If you're a new athlete, you may tick off your process goals very quickly. However if you're a more experienced athlete, they may take a bit more time to achieve. 
• Process goals allow us to measure progress and see where you are improving across the disciplines. 
  
  Hopefully the process goals lead to you achieving your main goal. 
• Process goals are usually outcome goals, but they can also be more subjective measures. 
• An example process goal if you're doing a draft legal Olympic distance race:
  
  Main goal: win the race.
  
  Process goal: swim a 4:30 400m. Therefore I need to improve stroke mechanics. Therefore I need to catch more water using my forearm as a paddle. 
• This makes the athlete think and reflect on their strengths and weaknesses, and have increased awareness of what each and every workout is for. 

Rapid fire quick tips 

43:35 - 

What would be your top pieces of advice for age group athletes wanting to improve their swimming?

• It depends on the level. For beginners, it's important to have someone take a look at your stroke and improve your technique. 
• For more advanced athletes, really thinking about what you're doing in the pool and how you make the most of your time. 

What would your top pieces of advice be for age group athletes wanting to improve their bike?

• The main thing is preparation and ensure your equipment is working.

What would your top pieces of advice be for age group athletes wanting to improve their run?

• The key thing is mobility and injury prevention. This is often ignored but it is what will help you improve as it helps improve consistency. 

Top tips for race day execution?

• Have a plan! Don't go into any race without knowing what you want to get out of it and how you're going to achieve that. 
• Plans can be fluid and you can't be too detailed as it will depend on external factors, but the more detailed you can be the better chance you'll have at achieving your aims. 

Top pieces of advice for overall triathlon improvement?

• Have an idea of what you're trying to achieve in every session. 

What are common mistake that age group triathletes make?

• Be honest and realistic about how much time you have available for training. 

What is something you learnt as an athlete, and as a coach, in 2018?

• Take more ownership of getting the most out of training and racing. I work alongside my coach and he's there as more of an advisor. It wouldn't work for every athlete but I feel I have the experience to do that and it works for me. 
• As a coach, be on it with the communication with your athlete! Be honest with them so they can be honest with you. 

Coaching with James at Scientific Triathlon

47:55 - 

• I'm looking to take on more athletes through Scientific Triathlon. 
• We offer a 45 minute non-obligation call to go through everything and assess how I can help you, and what you can benefit from through coaching. 
• From there, we move forwards and start building your annual plan. 
• We have bi-weekly meetings and unlimited communication in between. 

Rapid fire questions

49:36 - 

• What is your favourite book, blog or resource related to triathlon?
  • The people I've come across have been more beneficial than any book or blog I've ever read. 
• What is your favourite piece of gear or equipment?
  • My running shoes, running gives you freedom and ability to explore and it's so easy to do. 
• What is a personal habit that has helped you achieve success?
  • Resilience and creating challenges. 

Links, resources and contact

Links and resources mentioned

• James' Instagram - @james_teagle
• James' Twitter - @james_teagle