Shownotes:

Distinction between high- and low-value workout​

4:01 - ​

• Why you should maximize high-value workouts and minimize low-value workouts?
• What is a high-value workout?
• What is a low-value workout?
• Common mistakes with high- and low-value workouts.

Periodization

8:49 -

• Principle of specificity
• Principle of reversibility
• Principle of progressive overload

Structuring your training week properly

11:40 -

• Should you structure your training in weekly cycles?
• Spread out your workouts in each discipline across the weekly cycle.
• Spread out harder and easier days across the weekly cycle.

Ancillary training

13:30 -

• Strength and conditioning
• Weight training
• Plyometrics, stretching and yoga
• Mental training

Nutrition

17:13 -

• Forget the word diet. Eat high quality food, avoid low-quality food.
• Post-workout recovery nutrition.
• Spread out protein intake across meals.
• Have a healthy balance of all three macronutrients (carbs, fat, protein).
• Recommended reading: Matt Fitzgerald’s book "The Endurance Diet"

Forget the word "diet"

Recovery

21:30 -

• Workouts don’t make you stronger, recovering from workouts do.
• Get enough sleep. If needed (or if possible), have an afternoon nap.
• Include rest days in your training.
• Train smart, vary the intensity of workouts.
• Ancillary recovery techniques
• Measuring recovery
• Make recovery a priority

Workouts don’t make you stronger, recovering from workouts do.

Time Management

25:14 -

• Schedule everything, use a calendar
• Periodize effectively
• Get a coach
• Use indoor training
• Batch cook your meals if possible
• Something is better nothing!
• Consistency is king!

Consistency is King!

Tools

28:10 -

• Consider investing in a multi-sport watch and heart rate monitor
• Indoor trainers
• Invest in coaching
• Invest in gear that makes triathlon fun
• Training Peaks software