Coach David Tilbury-Davis shares the process of creating a triathlon race plan. Going through the race planning process and doing your homework can be the difference between having a real shocker or your best triathlon ever.

IN THIS EPISODE YOU'LL LEARN ABOUT:

• What elements go into a good race plan?
• Pacing for the bike and the run
• Planning your nutrition
• Planning for the environment and weather conditions
• Preparing for the mental battle in your head
• When and how should you adapt your plan on the fly in the race?

SHOWNOTES:

https://scientifictriathlon.com/tts149/

THAT TRIATHLON SHOW HOMEPAGE:

www.thattriathlonshow.com

SPONSORS:

Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!

ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.

LINKS AND RESOURCES:

• Training Talk: Splicing Workouts, Cognitive Load, and more with David Tilbury-Davis | EP#53
• David's Website
• Instagram: @coachtilburs
• Twitter: @TilburyDavis

RATE AND REVIEW:

If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/

CONTACT:

Want to send feedback, questions or just chat? Email me at [email protected] or connect on Twitter - my handle is @SciTriat.

Beginner Tip 37 - Bike Speed and Momentum. On this week's episode:  

• The power-cost of accelerating vs. maintaining speed
• Speed and momentum uphill, into headwinds, and coming out of corners
• The best way to accelerate up to speed
• Burning matches
• Conserving energy

• 19-week Strength Training Program for Triathlon (coupon code "LAUNCH" for 60% off until 30 September) 
• That Triathlon Show website 
• Beginner Training Plans
• Coaching
• Triathlon Strength Training in 2018 - The Definitive Guide
• The Triathlete's Strength Training Formula | EP#81
• All cycling-related That Triathlon Show episodes on one single page
• Optimal Bike Pacing and Best Bike Split with Ryan Cooper | EP#131

Triathlon periodisation and periodisation in general is tradition-driven more than evidence-led. John Kiely is a researcher on the one hand and a coach and practitioner on the other, and today he explains why periodisation is no holy grail, and certainly not backed by the scientific research.      IN THIS EPISODE YOU'LL LEARN ABOUT: -The flaws in the available research on periodisation, and the incorrect conclusions drawn from these flaws -The importance of buy-in and the psycho-emotional state of the athlete -How training variation and a good decision-making process beats periodisation -A 21st century approach to decision-making in training     SHOWNOTES: https://scientifictriathlon.com/tts148/     THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com     SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!    ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.     LINKS AND RESOURCES:

• 19-week Strength Training Program for Triathlon (coupon code "LAUNCH" for 60% off until 30 September)
• The Triathlete's Strength Training Formula | EP#81
• Triathlon Strength Training in 2018 - The Definitive Guide
• Triathlon periodisation with Chris Myers | EP#112
• Periodization Paradigms in the 21st Century: Evidence-Led or Tradition-Driven?
• Periodization Theory: Confronting an Inconvenient Truth
• John's ResearchGate profile
• John's Twitter

• Does consistency imply that Training Stress Score (TSS) should be relatively similar from week to week?
• How can/should TSS change over the course of the year/season?
• Should I run intervals to heart rate in hot conditions?
• Do I, or how often do I need to do long, slow, over-distance rides in half Ironman training?
• Do I need to do any run training at race intensity when preparing for a half Ironman?

Jesse Kropelnicki and Steph Lowe discuss LCHF for triathletes and endurance athletes. This interview highlights that there's not just one way to skin a cat with LCHF. Different triathletes will fall on different points on the spectrum of LCHF. The approaches of Jesse and Steph differ mostly in that Jesse prescribes a train-high, race-high approach, whereas Steph prescribes training low and racing moderately high.      IN THIS EPISODE YOU'LL LEARN ABOUT:

• Steph's approach to LCHF (low-carb, high-fat diets): real food, avoid extremes, and train low, race high
• Jesse's nutrition approach: "unprescribed LCHF" (less focus on macronutrients) in day-to-day nutrition, with train high (and train the gut), race high. 
• Potential benefits of LCHF for endurance athletes. 
• LCHF versus "clean eating" and non-LCHF with unprocessed foods
• Myths and misunderstandings around LCHF
• How the race-course is the world's best lab for testing nutrition strategies and verifying that they work

• Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40
• Low-carb high-fat (LCHF) for endurance sports with professor Tim Noakes | EP#44 
• Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94
• Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95
• Science to Practice | EP#109
• QT2 Systems - Jesse Kropelnicki's coaching business
• The Core Diet - Jesse's nutrition business
• The Endurance Training Diet & Cookbook by Jesse Kropelnicki
• The Natural Nutritionist - Steph Lowe's nutrition business
• The Real Food Reel - Steph's Podcast

Beginner Tip 36 - 7 Common Strength Training Mistakes. On this week's episode:  

• Not having a purposeful plan
• Joining irrelevant classes
• Poor form and technique
• Not lifting heavy enough
• Insufficient recovery between sets
• Poor post-workout and daily fueling and nutrition
• Not tracking progress

• That Triathlon Show website 
• Beginner Training Plans
• Coaching
• Triathlon Strength Training in 2018 - The Definitive Guide
• The Triathlete's Strength Training Formula | EP#81
• All strength training-related That Triathlon Show episodes on one single page

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     SHOWNOTES: https://scientifictriathlon.com/tts146/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!    ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.    LINKS AND RESOURCES:

• Interval Training - Science and Application part 1 with Paul Laursen | EP#128
• Interval Training - Science and Application part 2 with Paul Laursen | EP#129
• Designing interval training: 10 things you have to know | EP#139
• High-Intensity Interval Training, Solutions to the Programming Puzzle : Part I: Cardiopulmonary Emphasis.
• High-Intensity Interval Training, Solutions to the Programming Puzzle : Part II: Anaerobic Energy, Neuromuscular Load and Practical Applications.

Beginner Tip 35 - 6 Common Run Technique Mistakes. On this week's episode:  

• Yearly assessment by a physical therapist
• Overstriding
• Sinking into each step
• Arm action
• Tensions
• Breathing

• That Triathlon Show website 
• Beginner Training Plans
• Coaching
• Beginner Tip 5 - Getting started with Run Training
• Beginner Tip 34 - 5 Common Bike Technique Mistakes
• Beginner Tip 34 - 5 Common Swim Technique Mistakes
• All running-related That Triathlon Show episodes on one single page

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     SHOWNOTES: https://scientifictriathlon.com/tts145/     THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com     SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! August 2018 promo - get 20% off your order with the code TTS20!   ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.    LINKS AND RESOURCES:

• Carl's website

Beginner Tip 34 - 5 Common Bike Technique Mistakes. On this week's episode:

• Bike Fit
• Unnecessary muscle tensions
• Rocking the upper body
• Bike handling - cornering and descending
• Breathing

• That Triathlon Show website 
• Beginner Training Plans
• Coaching
• Beginner Tip 4 - Getting started with Bike Training
• Beginner Tip 15 - The 7 Best Investments for Beginner Triathletes