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/ 

In this episode of The Real Coaching Podcast, Joel Filliol engages in an insightful discussion with Peter Leo, an endurance training scientist at Aus Cycling, and coach for the world tour cycling team, Jayco Alula. They delve into Peter's transition from a student to a researcher and coach, and explore his research interests, practical applications, and significant insights on durability, training evolution post-pandemic, and athlete development. They highlight the contrast between training approaches in cycling and triathlon, and discuss the importance of chronic load, individualized training, and the psychological aspects of competition. Peter shares his personal journey and offers valuable advice on balancing high-performance roles, self-care, and maintaining sustainable professional relationships. The episode also touches on the potential for AI in sports performance analysis and the need for greater collaboration in triathlon research.

00:00 Introduction to the Real Coaching Podcast

00:02 Meet Peter Leo: From Student to Coach

00:57 Exploring Peter's Research and Coaching Insights

02:02 Leadership Interlude: Strategic Plans and Culture

06:03 Support the Podcast: Coaching and Camps

07:31 Discussion with Peter Leo Begins

09:41 Peter's Background and Career Journey

27:33 The Concept of Durability in Endurance Sports

39:53 Training Volume and Intensity: Pre and Post-Pandemic

49:02 The Role of Individualization in Coaching

57:08 Introduction to Triathlon Training Challenges

58:16 The State of Evidence-Based Training in Triathlon

01:00:32 The Impact of Course Demands on Triathlon

01:06:27 Data Sharing and Collaboration in Triathlon

01:30:26 The Role of National Federations vs. World Tour Teams

01:34:29 Balancing High Performance and Personal Well-being

01:37:41 Peter's Journey and Reflections

01:49:09 Conclusion and Final Thoughts

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/ 

SHOW NOTES

Research Gate

https://www.researchgate.net/profile/Peter-Leo 

Power Profiling: Power profiling and the power-duration relationship in cycling: a narrative review

https://link.springer.com/article/10.1007/s00421-021-04833-y

Peter’s PHD - Longitudinal physiological and performance characteristics of U23 elite cyclists

https://www.researchgate.net/publication/355378830_Longitudinal_physiological_and_performance_characteristics_of_U23_elite_cyclists

Scientific Triathlon ep 319:

Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319

https://scientifictriathlon.com/tts319/

Twitter: @peter__leo

https://interceptperformanceconsultancy.com 

Episode 516 - Exploring the Science of Critical Power and Speed with Coach Peter Leo

https://www.fitter.co.nz/fitter-radio/2023/9/12/episode-516-exploring-the-science-of-critical-power-and-speed-with-coach-peter-leo

Dr. Peter Leo - Advancements and best practice for power profiling cyclists - Part 1 of 2

https://cyclingperformanceclub.com/episodes/dr-peter-leo-advancements-and-best-practice-for-power-profiling-cyclists-part-1-of-2

Dr. Peter Leo - Advancements and best practice for power profiling cyclists - Part 2 of 2

https://cyclingperformanceclub.com/episodes/dr-peter-leo-advancements-and-best-practice-for-power-profiling-cyclists-part-2-of-2

The Compound Score in elite road cycling

https://www.researchgate.net/publication/361643363_The_Compound_Score_in_elite_road_cycling 

https://www.jsc-journal.com/index.php/JSC/article/view/733

A useful training intensity chart

https://www.wattkg.com/training-intensity-chart/

UAE's Performance Chief Unveils Pro Cyclists' Training Secrets

https://www.youtube.com/watch?v=nL5gHwyOonQ

Joel Filliol’s talk at INSEP about Simon Whitfield in 2015

https://youtu.be/cdnO-_KaqZs?si=XdEi4M4cCEeyWPir 

Jason Fried’ blog on Culture: 

https://world.hey.com/jason/company-culture-is-the-last-50-days-dab19416

In this episode of the Real Coaching Podcast, Joel Filliol sits down with Drew Box, the co-coach of the JFTcrew squad, to discuss Drew's journey from being a coached athlete to becoming a coach himself. They delve into Drew's reasons for making the transition, the challenges he's faced, his advice for his younger self, and what makes good coaching. They also explore broader topics like the influence of bureaucratic organizations on coaching, the importance of long-term planning, and the role of confidence in athletic performance. The conversation touches on various high-performance programs and offers advice for young coaches looking to succeed.

00:00 Introduction to the Real Coaching Podcast

00:17 Drew Box's Journey from Athlete to Coach

01:43 Coaching Challenges and Insights

04:14 Supporting the Podcast and Upcoming Content

05:51 Drew Box's Athletic Background

09:18 Transitioning to Coaching

13:26 Learning from Other Coaches

18:03 Reflections on Training and Coaching

29:01 Building Confidence in Athletes

37:40 The Role of Instinct in Coaching

44:35 Reflecting on Coaching Experiences

45:07 Understanding Talent in Coaching

45:33 Adapting Communication for Athletes

46:01 Learning from Other Coaches

47:10 Observing and Making Changes

48:38 Empathy and Coaching

50:23 Challenges in Coaching Top Athletes

01:06:13 The Role of Federations in Athlete Success

01:16:41 Advice for Young Coaches

01:22:25 Conclusion and Final Thoughts

SHOW NOTES

Drew's instagram - follow the daily activies of the JFTcrew Squad

https://www.instagram.com/drew.box/ 

Stu McMillan's profile on Altis 

https://altis.world/author/smcmillan/ 

In this episode of The Real Coaching Podcast, Joel Filliol transitions the Real Coaching Podcast into The Real Physio Podcast, with guest Brad Beer from the Pogo Physio Clinic and The Physical Performance Show Podcast. The discussion dives deep into the importance of physiotherapy, the value of embedding a physio within training squads, and Brad’s approach to high-performance sports physiotherapy. Joel & Brad explore various aspects of injury prevention and recovery, effective coaching strategies, and how to integrate sports science and clinical research into practice. They also discuss dealing with common injuries like bone stress, Achilles problems, and shoulder pain in triathletes. Tune in for insights on fostering athlete health, psychological resilience, and the critical role of communication in high-performance sports.

Subscribe to the Real Coaching Podcast: iTunes link, Spotify link, Overcast link, RSS link

00:00 Introduction to The Real Physio Podcast

00:43 The Role of Physiotherapy in Triathlon Coaching

03:37 Challenges and Experiences in Australia

07:59 Interview with Brad Beer Begins

08:55 Brad Beer's Background and Philosophy

12:30 The Importance of Accurate Diagnosis and Communication

14:20 Empathy in Physiotherapy

16:05 Intersection of Psychology in Physio and Coaching

24:53 Balancing Clinical Experience and Research

39:38 Understanding and Preventing Bone Injuries

43:32 Optimizing Bone Health Through Targeted Workouts

44:56 Integrating Strength Training with Endurance Training

46:33 Effective Rehabilitation Strategies

47:37 Return to Running: Best Practices and Considerations

56:34 Managing Common Injuries in Triathletes

01:10:29 Self-Management Tips for Athletes

01:16:38 Closing Thoughts and Contact Information

SHOW NOTES

The Physical Performance Show Episode 193 - Joel Filliol, Elite Triathlon Coach, Olympic Performance Director Italian Triathlon Federation https://physicalperformanceshow.com/episode/joel-filliol/

The Physical Performance Show https://physicalperformanceshow.com

Pogo Physio Clinic: https://www.pogophysio.com.au

Pogo Physio Instagram

Pogo Physio Facebook

Pogo Physio Youtube

About Brad Beer: https://www.pogophysio.com.au/team/brad-beer/

Articles by Brad: https://www.pogophysio.com.au/blog/author/brad-beer/

TriStrong.com/au (coming soon)

Twitter: Brad_Beer LinkedIN bbeer Instagram brad_beer

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where you can subscribe to get the after dark commentary that is only available to subscribers

Real Coaching Podcast: Wisdom in High Performance with Joel Filliol

Joel Filliol reintroduces himself and his podcast, 'The Real Coaching Podcast,' after a hiatus. As a high-performance coach with extensive experience, including three Olympic Games and multiple world triathlon championships, Joel aims to share his unique insights and lessons learned from coaching across various contexts and countries. This introductory episode emphasizes the importance of wisdom in coaching, avoiding common pitfalls, and focusing on sustainable long-term performance. Joel discusses fundamental coaching principles, the value of reflection, and the need to prioritize simplicity and effectiveness over chasing novel trends. The episode also highlights how listeners can support the podcast and benefit from Joel's coaching, consulting, and training camps.

00:00 Welcome Back to the Real Coaching Podcast

00:11 Joel Filliol's Coaching Journey

01:34 Podcast Evolution and Popular Episodes

02:42 Hiatus and New Experiences

03:25 Coaching Philosophy and Athlete Management

05:59 The Role of Technology in Coaching

07:30 Wisdom in Coaching: Key Insights

09:17 Applying Wisdom to Coaching Practices

19:03 Avoiding Common Pitfalls in Training

23:46 Summary and Future Plans

SHOW NOTES

Follow me on youtube, X, Instagram, facebook, LinkedIn, and now substack where you can subscribe to get the after dark commentary that is only available to subscribers 

Real Coaching Podcast Popular episodes:

10: The Impact of Scientific Knowledge on Coaching

5: Swim Myth Busting

15: Training Needs Hierarchy

Farnam Street Blog: https://fs.blog 

Steve Magness’ video The evolution of endurance training: https://youtu.be/v2-rlQeR00g?si=EDTW5HnfaYzT6UMj 

In this episode of the Real Coaching podcast Joel discusses preparing to coach athletes in championships with Swedish coach Joachim Willén, coach of rising star Vasco Villaça of Portugal. "The more you look, the more you see." Topics discussed include what's different about championships and the Olympic Games, how coaches can get the best out of their athletes. Preparation, the physical and mental approach, what to say and what not to say. Value based coaching, creating stability for yourself as a coach and for your athletes. How to develop as a coach and be ready for big opportunities at the right moments.

1-1 Consulting with Joel for coaches or athletes

Joel's eBook 3-Pack

Joachim Willen Instagram

Joachim Willen Twitter

Vasco Villaça personal site

Future Stars of Triathlon: Macca

Show notes page

In this episode of the Real Coaching podcast Joel revisits the topic of effective triathlon swim training, on the basis of the original popular “Top 20 Rules for Faster Triathlon Swimming’ article. Joel coverers why conditioning trumps drills, the role of frequency and volume in swim training, how to use swim ‘toys’ such as band, pull buoy and paddles, and different types of paddles. Joel also covers program design and set design and why triathlon swimming is different than pool swim training.

Show Notes

1-1 Consulting with Joel for coaches or athletes

Joel's eBook 3-Pack

Real Coaching Podcast 5: Swim Myth Busting

Joel’s Top 20 Swim Tips original article

Send a Voicemail question to Joel for the Podcast