The 2020 Tokyo Olympic Games may change to a sprint format combined with a mixed team relay: we discuss the background, history, racing and training implications. Lab testing season for triathletes is here, and we break down this trend, and why this doesn't move athletes performance forward. The marginalization of coaches, over-promising and under-delivering of sport science. Decision making and why this is the key to real coaching effectiveness. We address questions on high load training camps, what to do about illness, elite vs age group training, HIIT blocks, marginal gains, and nutrition questions from fasted training, supplements, protein and recovery drinks.
Training needs in terms of importance are discussed, from total frequency and volume of training, to high intensity, to training distribution, to periodisation and tapering. We discuss Vicky Holland's interview, comparing and contrasting her training with Darren Smith and the Leeds Triathlon centre, the polarized approach, historical trends of planning and intensity distribution. Follow up questions are addressed including running economy, drills, and tips, run analytics, maintaining endurance fitness between events, structuring a season for both early season and late season races, and whether training gear can affect injuries. The Island House and final ITU World Cups are discussed along with development pathways.
Notes from Episode 15:
Kona analysis including Frodeno vs Keinle, Ryf vs the clock, front pack dynamics, drafting, penalties, which pros should race Kona, and why we need smaller fields for better racing.
We breakdown Triathlon New Zealand, and the resignation of the HPD, the history of success in New Zealand and the challenge of re-building the culture there. Back on the ever green doping topic, we discuss the ongoing TUE saga, and motor doping. Finally planning training for the future and reviewing the past, what went well, what didn't and how we'll take these points forward in future episodes.
Notes from Episode 14:
The importance of Kona for triathlon, and the professional circuit, prize money, progression of the sport. Salinas ITU World cup, and development of runners into triathletes. High Performance funding and organisation, how "athlete-centered, coach driven" has become jargon and not reality. Key run sessions, organising run training, minimal effective dose, healthy training load and what causes injuries and how to avoid falling into inconsistency.
Notes from Episode 13:
The ITU WTS end of season races are reviewed including WTS Edmonton, the Grand Final in Cozumel, including the conditions, the tactics, the Brownlee drama and how the World Champions were decided. The 70.3 World Champs including the dominance by Holly Lawrence, the controversy around motor-pacing, entourages and transparency are discussed along with the Fancy Bears WADA hack and TUE abuse and whether TUEs should be public.
Notes from Episode 12:
Joel and Paulo are back, reviewing the Olympic Games Triathlon, including the selection process, what went right, and what went wrong, the Mens and Womens Triathlon in Rio, followed by the doping and corruption scandals from WADA, the IOC and Russian team.
Notes from Episode 11:
Joel and Paulo debate discuss how scientific knowledge directly impacts on current training methods with our athletes, including what are scientific certainties, practical implications of research, and specific methods including strength training, plyometrics, massage & physiotherapy, anti-inflammatories, fasted training and HRV monitoring.
Notes from Episode 10:
Video of Track Tuesday Session: El grupo de Joel Filliol a tope en carrera a pie con Mario Mola y Kate Zaferes al frente
Joel interviews Michael Krüger, former Danish National Team Coach and coach to international top performers over many years, discussing why Denmark produces so many strong triathletes, Ironman vs ITU coaching, when pros should race Kona, and National Federations supporting Ironman athletes. Joel and Paulo discussion repetition as a training concept, running power meters, and why many young athletes develop injuries.
Notes from Episode 9:
Joel and Paulo debate elements of a successful program, both from the basis of national federations, squad and club environments, and culture and environment. In follow up, we revisit the target of the podcast, squad sustainability, USRPT, a Kiwi going for Rio, Polarised training and Session RPE.
Notes from Episode 8:
Joel interviews real coach Louis Delahaije, Performance Manager for the Lotto Jumbo cycling team, discussing his background, path from triathlon to cycling, contrasts between coaching environments, polarised training and more. Joel and Paulo discuss athlete monitoring and the session RPE model, plus a bonus swimming segment after the interview.
Notes from Episode 7:
Follow Louis on twitter
Simon Whitfield talks about his career, the emergence of the Brownlees, what he learned, and the perspective he has gained on the process that led to four Olympic Games and two Medals. Joel and Paulo answer follow up questions on swim myth busting, USRPT, and swim tools.
Notes from Episode 6:
USRPT Breakthrough or Phantom from the Past (page 5-7)
Joel and Paulo talk WADA, doping cover ups and dodgy labs, and answer follow up questions on Polarized Training. The main topic is swim training for triathletes, what works from our experiences, how to use swim tools and why, and how our views have changed since Joel published the Top 20 Swim Tips article back in 2012.
Notes from Episode 5:
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Finis Agility Paddles, Finis Agility Paddles These are ideal for learning an effective catch, where you must press on the water effectively in the correct way. Medium is the right size for most athletes, small for small hands or larger for a different stimulus.
Finis Instinct Sculling Paddles Smaller versions of the agility paddles: a good second paddle in the tool kit.
Speedo Power Paddle: Recommended basic flat paddles. Remove the wrist strap.
Finis Pulling Ankle Strap A fancy ankle band: you can make a band out of a inner tube, or buy one of these.
Finis Bolster Paddles - Yellow: These paddles don't allow your wrist to break. They require some commitment to be effective.
A drag tool - teaches effective catch. Most swimmers should tie a knot before the chute to lessen the drag from 'stock'.
Pre-swim dry land training to set up high elbow catch neuro-muscular patterning.
Joel interviews Dan Lorang, German National Coach and personal coach to current 70.3 and Ironman World Champion Jan Frodeno. Topics include Dan's pathway into elite coaching, key moments in his development, his role with the ITU national team, differences between ITU and Ironman preparation, and how he started to work with Jan, and developed their plan to win Kona in 2015. Paulo and Joel review key points from the interview and discuss the Island House Triathlon in the Bahamas.
Notes from Episode 4:
In this episode of the Real Coaching Podcast Joel Filliol and Paulo Sousa discuss feedback and questions about elite coach pathways, triathlon coaching vs single sport coaching, mentorship for coaches, and what real coaching really means. The main topic was the Polarized Training model, what is it and isn't, strengths and weaknesses, and take aways for athletes and coaches.
Notes from Episode 3:
Follow Stephen Seiler
In this episode of the Real Coaching Podcast Joel Filliol and Paulo Sousa discuss feedback and questions submitted over twitter about ITU racing, domestiques, 'Dirty Harry', and how an independent squad works. The main topic was 'what is High Performance' including, culture, philosophy, people, and what makes it all work together.
Notes from Episode 2:
Paulo Sousa's philosophy blog post from 2008
"In this first episode Joel introduces the concept for the podcast, and discusses other favourite podcasts for coaches, before starting the discussion with Paulo Sousa, where we talk about what real coaching is, and our journey and development as coaches. Finally we analyse the Ironman World Championships, and the ITU Grand Final in Chicago."
Notes from Episode 1:
Joel's appearance on TRS Radio: TRS42 Joel Filliol
Some favourite podcasts for coaches: