Joel Filliol revisits the purpose of the Real Coaching Podcast and the Substack long-form series with accompanying episodes focused on simplifying endurance training into "world class basics." In this episode he expands on his 2012 article "Top 20 Swim Rules for Faster Triathlon Swimming," arguing that conditioning and frequency drive improvement more than traditional drills, and that athletes should build swim-specific fitness to hold technique, complete longer main sets, and handle higher stroke rates for open-water conditions. He discusses when to include quality, why not to overfocus on stroke counts or kick sets, and how to use bands, paddles, and other tools effectively without relying on them as a crutch, plus the role of dryland work, repetition, and a mindset of patience and enjoyment.

SHOW NOTES

00:00 Why Real Coaching

02:19 Top 20 Swim Rules

04:32 Conditioning Beats Drills

06:44 Drills and Motor Learning

09:21 Swim Frequency Wins

10:53 Long Main Sets

12:30 Mindset and Flow

14:54 Swim Fitness for Bike Run

16:36 Race Pace Skills

17:38 Make Every Swim Count

19:39 Stop Counting Strokes

22:41 Kick and Body Position

23:59 Band and Paddles Tools

29:42 Head Position Fixes

30:45 Short Reps and Stroke Rate

33:49 Keep Sessions Simple

34:54 Masters Groups and Tools

39:17 Dryland Strength Boost

40:16 Love Swimming Repetition

43:07 Wrap Up and Support

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and substack where there is written version of this podcast. Substack article: The Top 20 Rules for Faster Triathlon Swimming Substack article: Risk and Reward Substack article: Zone 1 is where the magic happens Substack article: Progression: A powerful training heuristic Substack article: Don't be a January Champion

The Mental Edge in Triathlon: Risk, Confidence, and Leaving One Rep in the Bank

Joel Filliol introduces the Real Coaching Podcast, his background coaching elite triathletes, and the origin of "Real Coaching". Inspired by Jan Frodeno's Going Mental interview with Alistair Brownlee, Filliol reflects on the mental side of performance, distinguishing competition confidence and assertiveness from training decision-making. He recalls Brownlee's dominant 2010 Madrid win after a stress fracture and his London collapse and heat stroke, highlighting both strengths and risks of pushing limits. Using Frodeno and Brownlee's "99.9% vs 101%" discussion and Non Stanford's reflections on injury, overtraining, and Rio 2016, he argues most athletes should prioritize consistency, buffers, and arriving healthy, guided by the heuristic of finishing with "one rep left in the bank."

This podcast serves as an extended version of an article on the Real Coaching Substack, offering valuable advice for athletes and coaches alike.

00:00 Welcome and Background

01:01 Why Real Coaching

02:07 Subscribe and Services

03:18 Inspiration Going Mental

05:47 Mental Edge Framework

07:10 Alistair Racing Mindset

10:22 Madrid Comeback Win

13:06 London Heatstroke Lesson

16:35 Training 99 Percent Trap

22:45 Red Line Warning Signs

25:51 Injury Cycles and Recovery

29:26 Non Stanford Perspective

35:27 Consistency Over Perfection

37:43 One Rep in the Bank

40:19 Wrap Up and Next Time

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and substack where there is written version of this podcast.

Substack article: Risk and Reward

Substack article: Zone 1 is where the magic happens

Substack article: Progression: A powerful training heuristic

Substack article: Don't be a January Champion

Slowing Down to Go Faster:

In this episode of The Real Coaching Podcast, Joel Filliol, an international triathlon coach, delves into the significance of Zone 1 training. Contrasting the popular high-intensity training methods, Joel argues that consistent, low-intensity work over time is crucial for long-term athletic performance and talent development. He discusses the common training errors, particularly the tendency to perform low-intensity work too fast, and emphasizes the importance of managing intensity to allow for a greater accumulation of volume.

Joel also explores the misconceptions surrounding Zone 2 training and provides insights into appropriate training intensities using a five or six-zone model.

This podcast serves as an extended version of an article on the Real Coaching Substack, offering valuable advice for athletes and coaches alike.

00:00 Introduction to the Real Coaching Podcast

00:08 The Importance of Zone One Training

02:11 Common Training Errors

02:42 Understanding Zone Two Training

03:24 Intensity Management for Long-Term Success

06:02 The Role of RPE in Training

07:47 The Impact of Popular Athletes on Training Trends

0:17 The Debate on Training Intensities

12:18 The Importance of Slowing Down

28:45 Personal Insights and Experiences

34:50 Conclusion and Final Thoughts

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.

Substack article: Zone 1 is where the magic happens

Substack article: Progression: A powerful training heuristic

Substack article: Don't be a January Champion

Progression: A powerful training heuristic

In this episode of the Real Coaching Podcast, Joel Filliol, an international coach based in the UK and Spain, dives into the concept of progression as a training heuristic. Reflecting on the lessons from his substack article 'Don't Be a January Champion,' he discusses the importance of timing and avoiding the common pitfall of too much intensity too soon. Joel emphasizes building a robust database of experiences to create valuable knowledge that can be applied across various contexts. He also explains the benefits of progressive training sessions that gradually increase in intensity, enhancing athletes' ability to manage their perceived exertion and build long-term consistency. The episode further explores managing training loads over multi-year cycles and addresses strategies for working with younger athletes. To wrap up, Joel answers listener questions on topics like mixed team relay strategies and overcoming performance plateaus. The discussion underscores that consistency trumps intensity and the need for a long-term perspective in athlete development.

00:00 Introduction to the Real Coaching Podcast

00:02 Reflecting on the 'Don't Be a January Champion' article

00:56 The Importance of Timing in Athlete Performance

01:35 Learning from Top Athletes and Coaching Wisdom

02:52 Using Progression as a Training Heuristic

03:42 Managing Training Intensity and Consistency

05:12 The Concept of Progression in Training

06:35 Day-to-Day Variation and Athlete Self-Management

12:02 Seasonal and Multi-Year Progression Strategies

21:12 Q&A: Mixed Team Relay and Athlete Development

30:33 Q&A: Working with Under 16 Athletes

37:26 Q&A: Overcoming Performance Plateaus

41:42 Q&A: Optimal Training Intensity

45:10 Conclusion and Final Thoughts

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.

Substack article: Progression: A powerful training heuristic

Substack article: Don't be a January Champion

Avoiding the January Champion Trap: Insights on Season Planning and Performance Longevity

In this episode of the 'Real Coaching Podcast,' Joe Filliol, an experienced international coach, delves into the concept of effective periodization and the pitfalls of peaking too early in the season. Drawing on his extensive coaching background across multiple countries and elite athletes, Joe discusses the importance of finding the right training load at the right time to ensure peak performance when it truly matters. He reflects on the dangers of early high-intensity training and how it can compromise long-term progression and sustainability. The episode also emphasizes avoiding short-term thinking and maintaining a patient, long-term approach to athlete development. Additionally, Joe offers insights into his coaching philosophy and services for ambitious athletes and coaches looking to break through performance plateaus.

00:00 Introduction to the Real Coaching Podcast

00:02 Joe Filliol's International Coaching Journey

01:04 Exploring Different Training Methods

01:46 The Concept of 'Don't Be a January Champion'

02:18 Challenges of Early Season Performance

03:08 Importance of Periodization and Long-Term Planning

08:44 Opportunity Cost in Training

11:51 Managing Intensity and Consistency

20:38 The Role of Coaches in Long-Term Athlete Development

22:15 Conclusion and Coaching Opportunities

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.

Real Coaching Podcast Popular episodes:

10: The Impact of Scientific Knowledge on Coaching

5: Swim Myth Busting

15: Training Needs Hierarchy

Championship Reflections in Triathlon: Common Errors and Key Insights

In this episode of the Real Coaching Podcast, high-performance coach Joel Filliol reflects on common errors and key insights from championship performances in triathlon throughout 2025. Joel discusses the importance of managing training loads, avoiding early peaks, and respecting environmental conditions and travel. He also dives into the dynamics of race preparation, travel impacts, psychological and physiological considerations, and tapering strategies. Joel highlights specific races such as Wollongong and Kona, and evaluates the role of new technologies like Race Ranger in enhancing the understanding of drafting and race dynamics. He also reflects on Super Tri racing dynamics and the potential influence of race motos across formats of cycling and triathlon. The episode concludes with thoughts on season planning and guidance for athletes and coaches looking to improve their performance.

00:00 Introduction to the Real Coaching Podcast

00:08 Achievements and Background

00:52 Podcast History and Evergreen Episodes

01:29 Highlights from the 2025 Season

05:17 Common Errors in Championship Preparation

17:39 Reflections on Championship Performances

23:00 Innovations and Equipment in Triathlon

31:37 Race Ranger Data and Drafting Insights

41:11 Conclusion and Coaching Opportunities

SHOW NOTES

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.

Real Coaching Podcast Popular episodes:

10: The Impact of Scientific Knowledge on Coaching

5: Swim Myth Busting

15: Training Needs Hierarchy

In this episode of The Real Coaching Podcast, Joel Filliol welcomes Matt Bottrill from Matt Bottrill Performance Coaching. The discussion delves into Bottrill's extensive expertise in bike fitting, aerodynamics, wind tunnel testing, and optimising performance for world-class triathletes and cyclists. Topics include the process of refining bike positions, myths and trends in bike fitting, the importance of shoe design, short cranks, saddles, and helmets. Bottrill also shares his experience working with high-profile athletes like Vincent Luis and provides insights into practical drills for enhancing riding efficiency. The episode emphasises the significance of integrating proper bike fitting with rigorous training methods to achieve peak race performance.

Support the Real Coaching Podcast:

Itunes: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2

Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll

Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/

EPISODE TIMELINE

00:00 Introduction to The Real Coaching Podcast

02:58 Matt Bottrill's Background and Achievements

05:37 Training and Optimisation Strategies

07:30 The Evolution of Bike Fitting

11:00 Aerodynamics and Performance Insights

15:39 Coaching Philosophy and Techniques

18:00 Practical Drills and Training Tips

36:45 Understanding Power Generation and Pedal Efficiency

38:51 The Importance of Cleat Position and Q Factor

40:47 Balancing Aerodynamics and Running Efficiency

42:18 The Role of Bike Fitting in Performance

44:09 The Evolution of Bike Fitting Techniques

45:23 Case Study: Working with Vince Luis

48:39 The Art and Science of Bike Fitting

01:01:13 The UK Time Trial Scene and Its Influence

01:08:25 Optimising Aerodynamics with Forearm Support

01:09:15 Addressing Saddle Problems and Bike Fit

01:10:58 Cleat Position and Mid-foot Cleats

01:14:25 Insoles and Foot Support

01:17:03 Cleat Wedges and Leg Length Discrepancies

01:19:45 Preferred Pedal Systems and Shoe Design

01:22:09 Shorter Cranks and Hip Mobility

01:25:43 Saddle Selection and Pressure Mapping

01:29:51 Summarising Bike Fit Myths and Best Practices

01:33:04 Conclusion and Follow-Up

SHOW NOTES / LINKS

Matt Bottrill Performance Coaching:

https://www.mattbottrillperformancecoaching.com

Matt Bottrill Youtube channel: https://www.youtube.com/@mattbottrillcoaching

Matt Bottrill instagram https://www.instagram.com/bottrillmatthew/

In this episode of The Real Coaching Podcast, Joel Filliol speaks with Gavin Smith, Head Coach of the Loughborough University Triathlon Program, about his experience coaching Olympic champion Cassandre Beaugrand to a gold medal at the Paris Games. They delve into the preparation, challenges, and strategies that led to her historic victory. The discussion also explores the dynamics of building trust, managing a high-performance environment, and fostering lasting legacies in triathlon programs. Additionally, they touch on the role of support staff, training partners, and the evolving nature of triathlon competition.

Support the Real Coaching Podcast:

Itunes: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2

Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll

Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/

EPISODE TIMELINE

00:00 Introduction to the Podcast and Guest

00:25 Coaching Olympic Champion Cassandre Beaugrand

00:55 Challenges and Strategies on Race Day

01:13 Developing Bike Performance and Team Support

01:31 Gavin Smith's Coaching Journey

02:04 Building Trust and Communication

02:21 Managing Dynamics with British Triathlon

02:58 Unique Environment at Loughborough University

03:52 Supporting the Podcast and Coaching Services

04:30 Discussion with Gavin Smith Begins

04:50 Preparing for the Home Olympics

05:45 Race Day Emotions and Reflections

09:54 Managing Pre-Olympic Challenges

13:34 Race Execution and Key Moments

18:35 Post-Race Reflections and Emotions

22:12 Building Momentum and Trust with Cassandra

30:37 Training Strategies and Building Confidence

36:48 Post-Olympics Reflections

37:13 Cass's Swimming Strategy and Challenges

38:38 Cass's Remarkable Recovery

39:29 Coaching Cass: Emotional Rollercoaster

40:53 Managing Energy and Strategies

42:41 Building Trust and Communication

49:30 Navigating University and British Triathlon Dynamics

01:02:08 Training Environment and Athlete Management

01:10:55 Managing Athlete Confidence and Positioning

01:12:52 The Evolution of Women's Racing Tactics

01:14:10 Creating a Supportive Training Environment

01:16:25 Balancing Individual and Group Training Needs

01:20:39 Challenges of Athlete Transition and Legacy

01:31:55 Future of Triathlon Training and Competition

01:44:46 Reflections on Coaching Success and Future Goals

SHOW NOTES / LINKS

Loughborough Triathlon Instagram: https://www.instagram.com/lboroltpc/

Loughborough Triathlon website https://www.lboro.ac.uk/sport/sports/triathlon/performance/

Loughborough Triathlon coaching team: https://www.lboro.ac.uk/sport/sports/triathlon/coachingteam/

220 Magaizine article with Gavin: https://www.220triathlon.com/training/10-ways-to-train-like-olympic-champion-cassandre-beaugrand

In this episode of the Real Coaching Podcast, Joel Filliol speaks with Italian coach Fabio Rastelli about his coaching experiences with his Turbo Tribe Squad, including French Olympians in Paris 2024, Leo Bergere, the Bronze medallist, and Leonie Periault. Fabio discusses the origins and success of his squad, the balance between individual and group training, and the nuances of managing athletes for both short and middle-distance events. He reflects on the challenges faced during the Paris Olympics, the importance of maintaining stability in a training system, and the dynamics of the relay races. Fabio also shares his approach to integrating theory with practice and the benefits of constant learning and shared knowledge among coaches.

Support the Real Coaching Podcast:

Itunes: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2

Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll

Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/

00:00 Introduction to the Real Coaching Podcast

02:31 Meet Coach Fabio Rastelli

03:09 The Origin of Turbo Tribe Squad

06:11 Challenges and Doubts in Coaching

10:16 Balancing Training and Personal Life

16:15 Fabio's Background and Career Path

24:22 Principles and Values in Coaching

29:38 Reflections on the Paris Olympics

40:23 Balancing Multiple Disciplines in Training

47:27 Analyzing Athlete Preparation and Race Strategy

48:54 Challenges of Drafting and Non-Drafting Races

50:25 Managing the Unique Swim at the Paris Games

51:59 Dealing with Race Delays and Mental Preparation

01:00:15 Reflections on the Relay and Team Dynamics

01:07:05 The Importance of Stability in the French System

01:13:04 Post-Olympic Reflections and Future Goals

01:16:46 Balancing Individual and Group Training

01:22:26 Evolving Coaching Methods and Continuous Learning

01:27:47 Conclusion and Final Thoughts

SHOW NOTES / LINKS

Fabio's Personal website https://fabiorastelli.com

Fabio's personal instagram https://www.instagram.com/fabio.rast/

Turbo Tribe Squad instagram https://www.instagram.com/turbotritribe

Research Gate: https://www.researchgate.net/profile/Fabio-Rastelli

In this episode of the Real Coaching Podcast, Joel Filliol is joined by Katie Zaferes, former World Triathlon Champion and double Olympic medallist turned coach. The discussion delves into Katie's transition from being a world-class athlete to embarking on a coaching career. They explore Katie's reflection on her experiences, the inception of her new project 'AUXO Collective' based in North Carolina, and her vision of creating a supportive and growth-oriented training environment for athletes. Katie shares her coaching philosophy emphasizing simplicity, sustainability, and fostering athlete independence. The conversation highlights the challenges in setting up a new program, her approach to recruiting the right athletes, and the valuable lessons learned from her own career that she aims to pass on to her trainees.

Support the Real Coaching Podcast:

Itunes: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2

Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll

Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/

TIMELINE

00:00 Introduction to the Podcast

00:02 Katie Zaferes' Coaching Journey

00:52 Goals and Philosophy of Katie's Coaching Project

02:01 Support and Challenges in Coaching

02:09 Encouraging Curiosity and Openness in Coaching

04:47 Katie's New Coaching Project in North Carolina

06:24 Katie's Reflections on Coaching Nuances

09:51 The Importance of Daily Training Environments

18:35 Challenges and Evolution of the AUXO Collective

22:06 Learning from Other Successful Programs

28:02 Balancing Community and High Performance

37:51 Katie's Coaching Philosophy and Approach

49:24 Balancing Autonomy and Decision-Making in Coaching

50:39 Connecting with Different Athlete Personalities

51:39 Building a Supportive Training Environment

53:14 Handling Challenging Athletes and Group Dynamics

56:12 The Importance of Athlete Buy-In

01:00:00 Transitioning from Athlete to Coach

01:02:32 Applying Personal Athletic Experience to Coaching

01:06:19 The Role of Reflection and Process in Coaching

01:10:46 Managing Training Intensity and Athlete Well-being

01:22:11 Advice for Aspiring Coaches and Athletes

01:30:21 Concluding Thoughts and Future Plans

SHOW NOTES

AUXO Collective instagram: https://www.instagram.com/auxocollective/

Katie Zaferes instagram: https://www.instagram.com/kzaferes6/