Alan Murchison is a lifelong endurance athlete, and one of few athletes to both run under 30 minutes for 10k and ride under 18 minutes for 10 miles. He is also a chef, with 25 years of experience in Michelin starred kitchens. Today he runs Performance Chef, where he works with athletes from amateur level up to the highest possible level in the sports of triathlon, cycling, and other endurance sports. He brings a practical and holistic perspective to food and nutrition for endurance athletes. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-How Alan works with athletes depending on their needs

-Key principles of nutrition in training and outside of training

-Energy and macronutrient intake, and thinking in terms of easy, moderate and hard days

-Should you track your food intake?

-Supplements - are there any worth taking?

-Different diets and intolerances, and how to manage them

-What can amateurs learn from professionals, and what we should not try to copy

-Specific advice for female athletes

SHOWNOTES:

https://scientifictriathlon.com/tts366/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

Precision Fuel & Hydration [https://visit.pfandh.com/3JlLC0x] - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner [https://visit.pfandh.com/3J3sl3y]. Book a FREE one-on-one consultation [https://visit.pfandh.com/3osyWLx] to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help. 

ZEN8 [https://www.zen8swimtrainer.com/tts/] - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts [https://zen8swimtrainer.com/tts/].

LINKS AND RESOURCES:

 * That Triathlon Show Listener Survey [https://scientifictriathlon.com/survey/]
 * Alan's website [http://www.performancechef.com/] and Instagram [https://www.instagram.com/performance.chef/]
 * The Cycling Chef: Recipes for Performance and Pleasure [https://www.amazon.com/Cycling-Chef-Recipes-Performance-Pleasure/dp/1472960025] - Alan's cookbook
 * Supporting Champions [https://www.supportingchampions.co.uk/] by Steve Ingham
 * The 7 Habits of Highly Effective People [https://www.amazon.com/Habits-Highly-Effective-People-Powerful/dp/1982137274/] by Stephen Covey
 * The Midlife Cyclist: The Road Map for the +40 Rider Who Wants to Train Hard, Ride Fast and Stay Healthy [https://www.amazon.com/Midlife-Cyclist-Riders-Healthy-Perform/dp/1472961382/] by Phil Cavell
 * More Fuel You: Understanding Your Body & How to Fuel Your Adventures [https://www.amazon.com/More-Fuel-You-Understanding-Adventures/dp/B0B1QXTBZQ/] by Renee McGregor

366 The Performance Chef - Alan Murchison

Andy Blow of Precision Fuel & Hydration joins us to discuss the exact numbers of carbohydrate, fluid and sodium intake of Fenella Langridge, Sarah Crowley and Leon Chevalier (all top-10 in Kona) as well as Emma Pallant-Browne (third in the Ironman 70.3 World Championships in St George). 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Carbohydrate, fluid, and sodium intake of Fenella Langridge, Sarah Crowley and Leon Chevalier in Kona

-How Kona differs from most other Ironman races due to the extreme environmental conditions

-Carbohydrate, fluid, and sodium intake of Emma Pallant-Browne in 70.3 Worlds

-How to change your nutrition and hydration plan for cold conditions like this year's race in St George

-The process Fenella, Sarah, Leon and Emma go through when they come up with their race hydration and nutrition strategies

SHOWNOTES:

https://scientifictriathlon.com/tts365/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

Precision Fuel & Hydration [http://precisionhydration.com/?source=thattriathlonshow] - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner [https://visit.pfandh.com/3J3sl3y]. Book a FREE one-on-one consultation [https://visit.pfandh.com/3osyWLx] to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help. 

ROKA [https://roka.com/tts] - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts [https://www.roka.com/tts] for 20% off your order.

LINKS AND RESOURCES:

 * PF&H website [https://www.precisionhydration.com/], Instagram [https://www.instagram.com/precisionfandh/] and Twitter [https://twitter.com/precisionfandh]
 * Kona case studies: Leon Chevalier [https://www.precisionhydration.com/athletes/case-studies/triathlon/leon-chevalier/08-10-2022/], Fenella Langridge [https://www.precisionhydration.com/athletes/case-studies/triathlon/fenella-langridge/06-10-2022/], Sarah Crowley [https://www.precisionhydration.com/athletes/case-studies/triathlon/sarah-crowley/06-10-2022/]
 * All PF&H athlete case studies [https://www.precisionhydration.com/athletes/case-studies/]
 * Carbohydrate intake in racing – a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269 [https://scientifictriathlon.com/tts269/]

RATE AND REVIEW:

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

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram [https://www.instagram.com/scientifictriathlonhq/], Facebook [https://facebook.com/scientifictriathlonhq], or

Nutrition and hydration data from Kona and 70.3 Worlds with Andy Blow | EP#365

Stuart Holliday is a Chartered psychologist working primarily with endurance athletes. In the past, Stuart has been working with Olympic and Paralympic squads, as well as with the Liverpool FC Academy and the England Netball team. In this interview, we discuss sports psychology in a triathlon context.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Self-talk, and having an "inner coach" that is both instructional and motivational

-Goal setting in your sport and in your mental performance

-Visualisation

-Mindfulness meditation

-Dealing with pre-race anxiety

-Improving your self-confidence

-Having the mental skills to perform through the tough moments in a race

SHOWNOTES:

https://scientifictriathlon.com/tts364/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

ROKA [https://roka.com/tts] - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts [https://www.roka.com/tts] for 20% off your order.

ZEN8 [https://www.zen8swimtrainer.com/tts/] - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts [https://zen8swimtrainer.com/tts/].

LINKS AND RESOURCES:

 * Focused Mind Coaching (Stu's practice) website [https://www.focusedmindcoaching.co.uk/], podcast [https://open.spotify.com/show/2oI6sw606pEC4k1joShjKy], and Instagram [https://www.instagram.com/focusedmindcoaching/]
 * Recommended books: How Bad Do You Want It [https://www.amazon.com/How-Bad-You-Want-Psychology/dp/1937715418] (Matt Fitzgerald), The Comeback Quotient [https://www.amazon.com/Comeback-Quotient-Get-Real-Building-Fitness/dp/1948007169] (Matt Fitzgerald), The Chimp Paradox [https://www.amazon.com/Chimp-Paradox-Management-Program-Confidence/dp/039916359X] (Dr. Steve Peters), Run Like a Pro (Even If You're Slow) [https://www.amazon.com/Run-Like-Even-Youre-Slow/dp/0593201914/] (Matt Fitzgerald and Ben Rosario)
 * Sports psychology and applied neuroscience with Simon Marshall, PhD and Lesley Paterson | EP#282 [https://scientifictriathlon.com/tts282/]
 * Functional Mental Toughness with Bradford Cooper, PhD | EP#228 [https://scientifictriathlon.com/tts228/]
 * Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108 [https://scientifictriathlon.com/tts108/]
 * Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101 [https://scientifictriathlon.com/tts101/]

Psychology and triathlon performance with Stuart Holliday | EP#364

Øyvind Sandbakk, PhD, is a professor at the Norwegian University for Science and Technology and director for its Centre for Elite Sports Research. He is also the editor-in-chief for the International Journal of Sports Physiology and Performance. In this interview we discuss a few general science and coaching topics, but mostly we dive deep into a recent review paper on the training characteristics of world class distance runners. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Going beyond just the published literature when gathering data on results-proven practice of world class distance runners for this review

-Training periodisation and racing schedules

-Training volume, intensity, and types of workouts 

-Altitude training and tapering strategies 

-The importance of the "art of coaching" 

SHOWNOTES:

https://scientifictriathlon.com/tts363/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

Precision Fuel & Hydration [https://visit.pfandh.com/3JlLC0x] - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner [https://visit.pfandh.com/3J3sl3y]. Book a FREE one-on-one consultation [https://visit.pfandh.com/3osyWLx] to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help. 

ZEN8 [https://www.zen8swimtrainer.com/tts/] - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts [https://zen8swimtrainer.com/tts/].

LINKS AND RESOURCES:

 * Øyvind's Twitter [https://twitter.com/OyvindSandbakk] and Research Gate [https://www.researchgate.net/profile/Oyvind-Sandbakk] profiles
 * The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice [https://www.researchgate.net/publication/359660948_The_Training_Characteristics_of_World-Class_Distance_Runners_An_Integration_of_Scientific_Literature_and_Results-Proven_Practice] - Haugen et al. 2022

RATE AND REVIEW:

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

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram [https://www.instagram.com/scientifictriathlonhq/], Facebook [https://facebook.com/scientifictriathlonhq], or Twitter [https://twitter.com/SciTriat/].

Training characteristics of world class distance runners with Øyvind Sandbakk, PhD | EP#363

Nicki Winfield Almquist, PhD, is a post-doctoral researcher at University of Copenhagen, Denmark. In this interview, we discuss a recent study comparing the effects of 12 weeks of block periodisation with "best practice" cyclic, progressive traditional periodisation, as well as the general consensus on different periodisation patterns. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Defining block periodisation and cyclic, progressive traditional periodisation

-Previous evidence showing some benefits of using a block periodisation approach vs. traditional periodisation

-The findings of this new, more methodologically solid comparison of block and traditional periodisation

-Block periodisation as a tool in the toolbox

-Conclusions on the science and practice of periodisation patterns

SHOWNOTES:

https://scientifictriathlon.com/tts362/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

Precision Fuel & Hydration [http://precisionhydration.com/?source=thattriathlonshow] - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner [https://visit.pfandh.com/3J3sl3y]. Book a FREE one-on-one consultation [https://visit.pfandh.com/3osyWLx] to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help. 

ROKA [https://roka.com/tts] - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts [https://www.roka.com/tts] for 20% off your order.

LINKS AND RESOURCES:

 * Nicki's Twitter [https://twitter.com/AlmquistNicki], Instagram [https://www.instagram.com/resiliencehpc/] and Research Gate [https://www.researchgate.net/profile/Nicki-Almquist]
 * Including sprint training in cycling – training responses and peformance improvements with Nicki Winfield Almquist, PhD | EP#300 [https://scientifictriathlon.com/tts300/]
 * No Differences Between 12 Weeks of Block-vs. Traditional-Periodized Training in Performance Adaptations in Trained Cyclists [https://www.researchgate.net/publication/358924269_No_Differences_Between_12_Weeks_of_Block-vs_Traditional-Periodized_Training_in_Performance_Adaptations_in_Trained_Cyclists] - Winfield Almquist et al. 2022
 * Block periodization of endurance training – a systematic review and meta-analysis [https://www.researchgate.net/publication/336609901_Block_periodization_of_endurance_training_-_a_systematic_review_and_meta-analysis] - Mølmen et al. 2019
 * Block vs. Traditional Periodization of HIT: Two Different Paths to Success for the World’s Best Cross-Country Skier [https://www.frontiersin.org/articles/10.3389/fphys.2019.00375/full] - Solli et al. 2019

RATE AND REVIEW:

If you enjoy the show, please help me out by subscribing, rating and reviewing:

Traditional vs. block periodisation with Nicki Winfield Almquist, PhD | EP#362

Andrew Sellars, MD, is the team director of Balance Point Racing, a triathlon and cycling club based in British Columbia, Canada. He is also the co-founder of sports technology companies VO2 Master (that manufactures a portable metabolic analyser) and BreatheWayBetter (a respiratory training device). In this interview, we discuss training, testing, and dive deep into breathing, the respiratory system, and respiratory training. 

IN THIS EPISODE YOU'LL LEARN ABOUT:

-A physiological systems based approach to endurance training

-Differences between structural and functional adaptations to endurance training

-Andrew's approach to testing and athlete assessments, and how it has changed over time

-An overview of the respiratory system in endurance sports

-Respiratory training: scientific and anecdotal evidence, and practical applications

SHOWNOTES:

https://scientifictriathlon.com/tts361/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

ROKA [https://roka.com/tts] - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts [https://www.roka.com/tts] for 20% off your order.

ZEN8 [https://www.zen8swimtrainer.com/tts/] - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts [https://zen8swimtrainer.com/tts/].

LINKS AND RESOURCES:

 * Balance Point Racing [https://www.balancepointracing.com/] 
 * VO2 Master [https://vo2master.com/]
 * BreatheWayBetter [https://breathewaybetter.com/]

RATE AND REVIEW:

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

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram [https://www.instagram.com/scientifictriathlonhq/], Facebook [https://facebook.com/scientifictriathlonhq], or Twitter [https://twitter.com/SciTriat/].

Physiology, testing and respiratory training with Andrew Sellars | EP#361

Paulo Sousa is the coach behind one of the longest-standing and most successful international squads on the short-course triathlon circuit. Seven of his athletes qualified for the Tokyo Olympics. In addition to short-course specialists like Taylor Spivey and Summer Rappaport, he also coaches middle-distance specialists Paula Findlay and Eric Lagerstrom. In this episode we discuss the squad, the short-course triathlon scene, and get to hear Paulo's thoughts on training and coaching.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-How does his squad operate, who are the current members, and where do they base themselves for training camps? 

-How the athletes train and recover between races

-Differences between a private squad like Paulo's and federation-led squads

-Paulo's perspectives on training, including the importance of not putting yourself in a box

-The basis of the swim, bike and run program of the squad

-Coaching Eric Lagerstron and Paula Findlay who are not training for short-course racing and are not members of the squad

SHOWNOTES:

https://scientifictriathlon.com/tts360/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

Precision Fuel & Hydration [https://visit.pfandh.com/3JlLC0x] - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner [https://visit.pfandh.com/3J3sl3y]. Book a FREE one-on-one consultation [https://visit.pfandh.com/3osyWLx] to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help. 

ZEN8 [https://www.zen8swimtrainer.com/tts/] - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts [https://zen8swimtrainer.com/tts/].

LINKS AND RESOURCES:

 * Paulo's Twitter [https://twitter.com/pstriathlon] and Instagram [https://www.instagram.com/pstriathlon/]
 * High-performance coaching with elite coach Paulo Sousa | EP#26 [https://scientifictriathlon.com/tts26/]
 * Video with Eric Lagerstrom, Paula Findlay and Paulo Sousa [https://youtu.be/Zm89jii6ppc]
 * Real Coaching podcast with Joel Filliol and Paulo Sousa [https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll]

RATE AND REVIEW:

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

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram [https://www.instagram.com/scientifictriathlonhq/], Facebook [https://facebook.com/scientifictriathlonhq], or Twitter [https://twitter.com/SciTriat/].

Training talk with Paulo Sousa | EP#360

This is a conversation between Mikael Eriksson and Kolie Moore (of Empirical Cycling) that originally aired on Kolie's Empirical Cycling Podcast.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-Self-doubt in coaching and the coaching mindset

-Behind the scenes of That Triathlon Show (the why behind it, guests that excited Mikael the most, how he prepares for his episodes, and more)

-The risk of bias and creating echo chambers in coaching and in podcasting 

-The coach-athlete relationship

-How Mikael approaches evolving and improving his coaching

-Managing the training load and managing intensity in triathlon

-Thoughts on reverse periodisation

-Training monitoring and prescription

-Assorted thoughts on the professional scene in short-course and long-course triathlon

-Assorted listener questions

SHOWNOTES:

https://scientifictriathlon.com/tts359/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

Precision Fuel & Hydration [http://precisionhydration.com/?source=thattriathlonshow] - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner [https://visit.pfandh.com/3J3sl3y]. Book a FREE one-on-one consultation [https://visit.pfandh.com/3osyWLx] to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help. 

ROKA [https://roka.com/tts] - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts [https://www.roka.com/tts] for 20% off your order.

LINKS AND RESOURCES:

 * Kolie's website [https://www.empiricalcycling.com/] and Instagram [https://www.instagram.com/resiliencehpc/] (Empirical Cycling)
 * Empirical Cycling Podcast [https://www.empiricalcycling.com/podcast.html]
 * Why Facts Don't Change Our Minds [https://www.newyorker.com/magazine/2017/02/27/why-facts-dont-change-our-minds] - article on The New Yorker referencing very interesting research
 * Ultra Runner vs Iron Man [https://www.youtube.com/watch?v=vuBw39uCT4Q] (fun, silly Youtube-video) 
 * Running, Peaking, and Suffering with Olympic gold-medal coach Malcolm Brown | EP#96 [https://scientifictriathlon.com/tts96/]
 * World Champions keep things simple: training masterclass with Joel Filliol | EP#172 [https://scientifictriathlon.com/tts172/]
 * Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175 [https://scientifictriathlon.com/tts175/]
 * How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154 [https://scientifictriathlon.com/tts154/]

Training, coaching and podcasting with Mikael Eriksson and Kolie Moore | EP#359

Jem Arnold is a physiotherapist, coach and PhD student. Currently, his main research focus is investigating FLIA: blood flow limitation of the iliac artery, a condition that affects certain athletes even at the very elite level, sometimes with surgery as the end outcome. Jem is also very involved and knowledgeable in using NIRS (near-infrared spectroscopy) to measure muscle oxygen saturation (SmO2). We dive deep into how using NIRS and SmO2 can inform workout execution as well as training interventions and athlete profiling.    

IN THIS EPISODE YOU'LL LEARN ABOUT:

-What is NIRS and what is muscle oxygen saturation? 

-The balance of oxygen delivery (to the capillaries surrounding muscle tissue - supply) and extraction (by the muscles from the capillaries - demand)

-NIRS testing protocols, and how it relates (and does not relate) to oxygen uptake (VO2) and lactate measurments

-Using NIRS to profile athletes 

-Using NIRS in high-intensity workouts to optimise interval execution 

-Blood flow limitation of the iliac artery (FLIA) - what is it, and what is its prevalence among athletes

-Risk factors for FLIA

-Current detection and diagnosis methods of FLIA, as well as treatment options

-How Jem's research aims to find methods by which FLIA detection can be improved

SHOWNOTES:

https://scientifictriathlon.com/tts358/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

ROKA [https://roka.com/tts] - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts [https://www.roka.com/tts] for 20% off your order.

ZEN8 [https://www.zen8swimtrainer.com/tts/] - The ZEN8 Indoor Swim Trainer is a unique swim bench that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and your core activation, and it makes it easier to stay consistent even when you can't go to the pool. Get the special Zen8 x TTS bundle including the swim bench and a number of Zen8 training plans and on-demand workouts on zen8swimtrainer.com/tts [http://zen8swimtrainer.com/tts].

LINKS AND RESOURCES:

 * Jem's Twitter [https://twitter.com/jem_arnold], email, and his blog Sparecycles [https://sparecycles.blog/]
 * Muscle Oxygen Saturation (SmO2) with Roger Schmitz | EP#85 [https://scientifictriathlon.com/tts85/]
 * What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243 [https://scientifictriathlon.com/tts243/]
 * Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264 [https://scientifictriathlon.com/tts264/]
 * Moxy [https://www.moxymonitor.com/] - well-established NIRS device
 * Train.Red [https://train.red/] - another NIRS device also used and recommended by Jem

Muscle oxygen saturation and iliac artery flow limitation with Jem Arnold | EP#358

Ben Desbrow, PhD, is a professor at Griffith University (Queensland, Australia) with academic interests in nutrition and dietetics in both athletic and clinical populations. He also has a foot in the applied side of sports nutrition, being an Accredited Practicing Dietitian, working for example with Rugby League team Gold Coast Titans. In this interview, we discuss the science and practice of alcohol in endurance sports.         

IN THIS EPISODE YOU'LL LEARN ABOUT:

-What is alcohol, and how is it processed and metabolised in the body?

-The existing scientific research available on alcohol in an athletic context

-The dose makes the poison: a discussion on alcohol dosage 

-Alcohol and the 4 R's of recovery: refuelling, rehydration, repair and relax (or rest)

-Can you have a small amount of alcohol with no negative consequences? 

-The zone of regret (and how to avoid it) 

-Alcohol and calories

-Practical advice around alcohol consumption and habits

SHOWNOTES:

https://scientifictriathlon.com/tts357/

SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:

www.scientifictriathlon.com/podcast/ [https://scientifictriathlon.com/podcast]

SPONSORS:

Precision Fuel & Hydration [https://visit.pfandh.com/3JlLC0x] - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner [https://visit.pfandh.com/3J3sl3y]. Book a FREE one-on-one consultation [https://visit.pfandh.com/3osyWLx] to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help. 

ZEN8 [https://www.zen8swimtrainer.com/tts/] - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts [https://zen8swimtrainer.com/tts/].

LINKS AND RESOURCES:

 * Ben's Twitter [https://twitter.com/bendesbrow] and Research Gate  [https://www.researchgate.net/profile/Ben-Desbrow]
 * Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252 [https://scientifictriathlon.com/tts252/]
 * Heart Rate Variability – New perspectives and insights with Marco Altini, PhD | EP#325 [https://scientifictriathlon.com/tts325/]
 * Ultramarathon Man: Confessions of an All-Night Runner [https://www.amazon.com/Ultramarathon-Man-Confessions-All-Night-Runner/dp/1585424803] - book by Dean Karnazes
 * The Billionaire Who Wasn't: How Chuck Feeney Secretly Made and Gave Away a Fortune [https://www.amazon.com/Billionaire-Who-Wasnt-Secretly-Fortune/dp/1610393341/] - book by Conor O'Clery

RATE AND REVIEW:

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

CONTACT:

Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on

Alcohol and endurance sports with Ben Desbrow, PhD | EP#357

The one triathlon show focusing on practical and actionable advice that you can
use in your own triathlon training and racing. New episodes are released twice
per week. The episode types are interview episodes with the greatest and
smartest people in triathlon and endurance sports, and solo episodes with host
Mikael Eriksson where you'll learn tactics and strategies you can apply in your
triathlon training and racing, and all things swim, bike and run. All episodes,
both interview and solo episodes, are produced with the goal in mind of giving
age-group triathletes actionable advice. That Triathlon Show is brought to you
by www.scientifictriathlon.com and is hosted by Mikael Eriksson. Learn more
about That Triathlon Show at www.scientifictriathlon.com/podcast/

Mikael Eriksson

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