Episodes
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Gale Bernhardt's insights on effective coaching, balancing technology with human touch, setting long-term goals and tips for aspiring coaches.
With over 35 years of coaching experience, Gale Bernhardt has guided Olympians and World Championship athletes and played pivotal roles as the USA Triathlon Olympic and Pan American Games Triathlon coach. She shares her incredible journey from a mechanical engineering background to becoming one of the most respected figures in endurance sports as a pioneering endurance coach.
We explore her coaching philosophy, emphasizing the importance of continual learning across exercise science, pedagogy, and other key areas of understanding. Gale also provides invaluable advice for aspiring coaches. She highlights the significance of setting long-term goals, addressing knowledge gaps, and balancing science and the art of coaching.
Gale and Dirk compare and contrast coaching occupations in the United States and European countries. Plus, she touches on the evolving role of AI in coaching and why the human touch remains irreplaceable.
To learn how TrainingPeaks can help your endurance coaching, visit TrainingPeaks.com. -
Understand the essentials of athlete fueling, including RED-S and the importance of tailored nutrition plans, with sports dietician Kylee Van Horn.
Kylee Van Horn, CEO of Fly Nutrition, specializes in helping athletes optimize their performance and manage eating disorders, including RED-S (relative energy deficiency in sport). She's also an ultrarunner and running coach based in Colorado, looking to simplify nutrition for athletes and steer them away from fad diets. You can also hear her on the podcast "Your Diet Sucks" with Zoë Rom.
In this episode, Dirk and Kylee break down personalized nutrition plans, the role of micronutrient density, and the importance of understanding fuel requirements for different training sessions. Kylee shares helpful tips on fueling strategies for endurance and ultra-endurance athletes, addressing common fueling challenges, and the benefits of a team coaching approach to addressing nutrition and training goals. Plus, you'll hear her thoughts on addressing a few situations as an athlete, like overcoming nausea and the difficulty in recognizing eating disorders.
To help structure your endurance sports journey, visit TrainingPeaks.com. -
Episodes manquant?
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Heart rate variability (HRV) is unique to each athlete. Learn how to effectively measure and use HRV data alongside subjective feedback to optimize your training and recovery.
Our guest for episode 10 is Marco Altini, a scientist, app developer and expert in using data from wearable devices to optimize health and performance. Many will recognize his name from the app HRV4Training, which integrates with TrainingPeaks. Marco's background spans computer science, human movement and high-performance coaching. He's also an avid runner, having qualified for the Boston Marathon and competed in European ultramarathons.
Our discussion digs into the details of HRV, an increasingly popular metric for endurance athletes. Marco breaks down what HRV actually measures, its history of use in scientific research, and how it serves as a marker of the body's response to various stressors — from training to travel to simple daily life.
He also clears up some of the biggest misconceptions about HRV, like the idea that you can directly compare your HRV to someone else's or that a single HRV reading can predict if you're about to get sick or injured. Marco emphasizes the importance of context and tracking your individual trends over time to have a valid baseline to analyze your stress response.
Perhaps most importantly, we cover how HRV data is best used as one piece of the puzzle in understanding your body so that you can have productive training sessions.
To learn how TrainingPeaks can help your training, visit https://trainingpeaks.com/ -
Explore insights from top coaches Ryan Bolton and Erin Carson on preparing U.S.A. triathletes for the 2024 Olympic Triathlon competitions and, in one instance, the individual time trial in cycling, through coaching collaboration and training techniques.
In this episode, Ryan Bolton and Erin Carson discuss the details of preparing athletes for the 2024 U.S. Olympic Triathlon team in Paris. Ryan Bolton, Director of High Performance for U.S.A. Triathlon and owner and founder of BEST Coaching brings extensive experience as an Olympian for the 2000 games and coaching top-tier athletes, including 2024 Olympian Morgan Pearson. Erin Carson, a renowned strength coach and head coach at ECFIT Performance Strength, shares her unique perspectives on optimizing athletes' physical and mental resilience, including Taylor Knibb.
The coaches also break down the elements that separate Olympic athletes from other elite athletes, the explosiveness of modern triathlon races and the resources Team U.S.A. is deploying for this year's competitions to aim for the best results.
Learn more about TrainingPeaks and how it can improve your endurance sport performance at trainingpeaks.com. -
In this special episode for the Tour de France, Iñigo San Millán, a performance coach for UAE Team Emirates, shares his expertise on how race-day nutrition is meticulously planned and adjusted using race data from TrainingPeaks.
We'll discuss the critical differences in fueling demands for various stages of the Tour, the importance of individualized nutrition strategies, and why maintaining weight and muscle health is crucial for rider performance. From pre-race breakfasts to post-race recovery with tart cherry juice, this episode is packed with pro-level insights that even amateur athletes can leverage.
Learn more about TrainingPeaks and how it can improve your endurance sport performance. -
In this special episode, we explore the insights of Amine Issa, Ph.D., on the intersection of gaming and numerous disciplines, such as esports, Formula 1, and even the military. Amine has spent 25 years obsessively playing video games and even competed professionally.
He spent five years researching the extremes of human performance at the Mayo Clinic. His findings help develop new technology and techniques to assess human-integrated physiology, specifically in mobile health and remote monitoring.
In studying performance optimization in athletic, military and esports fields, he has discovered a clear overlap between esports athletes and traditional performers and how gaming skills can translate to broader contexts. He discusses the value of "range" and mental strategies in gaming and highlights the evolving roles of coaching, sports psychology and fitness within the esports industry. Whether you're a coach, gamer, or just curious about the intersection of gaming and performance, this unique episode will open your mind to new concepts.
Amine is now the founder and CEO of Mobalytics, a gaming performance assessment and optimization platform. They aim to help all competitive gamers learn from their data to make meaningful improvements — not dissimilar to endurance athletes using data for better performance.
This interview was conducted at a TrainingPeaks All-Staff, where we regularly gather and learn from experts in fields other than endurance athletics.
Learn more about TrainingPeaks and how it can improve your endurance sport performance. -
In this episode, we sit down with John Wakefield, the managing director of Science to Sport and performance coach with the Bora-hansgrohe World Tour cycling team. John, from Cape Town, South Africa, shares his insights from years of coaching and an advanced training facility in Girona, Spain. Understand why recovery is the key to progression and how ignoring it can impede an athlete's performance, no matter their level.
John believes recovery is the critical element in athlete training. He shares details about a routine 'sub-max test' he utilizes with his athletes, whether pro or amateur. He can document progression and shape optimal training by using power and heart rate data in concert with subjective feedback from an athlete on wellness factors like sleep, stress, and mood.
Recovery isn't just about easy days or days off. John breaks down other factors to consider in recovery protocols, like stretching, nutrition, massage, and mindfulness, to fulfill the "Three Rs:" refuel, rebuild and rehydrate. He also takes us inside a team bus to learn some of the cyclists' critical recovery strategies while competing in a Grand Tour.
Learn more about TrainingPeaks and how it can help optimize your training. -
Björn Geesman is a German-based sports scientist and coach. He is also the CEO of HYCYS coaching company and co-founder of power & pace. He works with pro triathletes Patrick Lange and Kat Matthews, among other big names in endurance sports.
In this episode, Dirk and Björn dive into everything from wind tunnel testing tunnels and bike selection based on data to the importance of sports psychology to his potentially controversial approach to the "long run" — even at the professional levels of sport. He also explains how the science and data learnings from pros can relate to athletes competing in age group races and events. Yet, reminding us all that it's essential not to get lost in excessive analysis but to focus on impactful training. -
Dr. Will O'Connor takes us through the nuances of using running power in training. Will and Dirk get into the scientific side of power meters, discuss the accuracy and data consistency from devices like Stryd and other wearables, and learn how to use critical power zones to break down the metabolic costs of running variable terrain. Will also touches on some of the lessons in his Fundamentals of Running Power TrainingPeaks University course.
Will is a running scientist and former triathlete based in New Zealand. He drew on his background in organic chemistry to complete a Ph.D. in Sport & Exercise Science from Massey University, where his research investigated metabolic flexibility and ketogenic diets in ultra-endurance performance. Will competes at the elite level in ultrarunning events — he's used a run power meter since day one — and is a coach and host of the "Running with Dr Will" podcast. -
Kristin Armstrong talks coaching strategies in a data-driven world filled with wearables and social platforms. With the advancement of technology and platforms, there is a growing tension between positives and negatives when it comes to data, wearable devices and social media.
The challenges of managing this tension have become heightened for younger athletes who may feel pressure to maintain an online persona of success and accomplishment through sharing data and results. How can a coach find the balance between using data to improve performance while minimizing the risks of an overly connected athlete? Kristin explains her approaches, including how she tries out any new wearable an athlete brings up with her to understand how it works, what it tracks and the experience as a user.
Kristin, the most decorated U.S. female cyclist and the best female time trialist in history, lives in Idaho. She owns the Pivot by KA chain of health clubs while still managing a cycling coaching business. She is a three-time Olympic gold medalist, a two-time World Champion, and has won six U.S. National Championships. She is the only female U.S. athlete to have won the same event in three consecutive Olympic Games and the oldest female cyclist in history to win an Olympic gold medal.
To watch the interview, head over to the TrainingPeaks YouTube Channel. -
In this episode, we have none other than Joe Friel, a legendary figure in the world of endurance coaching. As the co-founder of TrainingPeaks and author of several seminal books on athletic training, Joe has played a pivotal role in shaping the landscape of endurance sports. The fifth edition of the Triathlon Training Bible hit shelves earlier this month. Plus, he has kept his peak health and participation in the sports scene into his 80s.
In our conversation, Joe takes us on a journey through his career: from opening the first triathlon store in the U.S. in the late 1980s to becoming a pioneering coach when the concept was still in its infancy. He shares the challenges and triumphs of building a coaching business, from charging a mere $5 for training plans to achieving his goal of having 70 clients.
We'll break down Joe's philosophy on integrating RPE and data, stressing the importance of experienced athletes tuning into their own bodies in conjunction with the objective metrics from technology.
Joe also provides insights into the evolution of triathlon coaching, his prolific writing career started by personal health challenges, and his peers' concerns about sharing his knowledge too freely — a concern echoed in today's discussions around technology and AI.
**pardon the audio quality in the first five minutes of the interview, as there were some technical difficulties. -
In this episode, Dr. Brian Gearity, professor and director of the Master of Arts Sport Coaching program at the University of Denver, talks with Dirk Friel about the intersection of sociology and coaching.
Dr. Gearity, with his extensive experience in sports sociology, coaching and exercise science, provides valuable insights into the complexities of coaching that come from social constructs. The thought-provoking discussion also delves into the difference between sports psychology and sports sociology. After listening to the episode, coaches and athletes will better understand how coaches are shaped by various social factors, from historical contexts to cultural influences.
From the significance of inclusivity in sports to the nuanced societal dynamics that influence team cohesion and performance, Dirk and Dr. Gearity talk through some contemporary challenges that coaches face today. The discussion is a reminder to coaches and athletes that excellence in coaching transcends physical training. -
Dirk Friel digs into Chris' approach to strength training. His philosophy is underpinned by thorough body movement assessments, identifying and targeting an athlete's limiters, and a belief in the vital role of strength work for injury prevention and performance improvement. He points out that he advocates year-round strength training tailored to each phase of an athlete's season.
Lee, the director of Sports Performance at Kinesis Integrated, holds a physical education and exercise science degree and is a certified strength and conditioning specialist through the NSCA. With almost a decade of experience, he serves as a strength coach for the Tinman Elite Running Team and has worked extensively with endurance coaches to integrate effective strength programs.
In addition to coaching Dirk's strength training program, he is also an advisor to new strength training features being added to TrainingPeaks, providing guidance and feedback for new tools coming to the platform in early 2024. Over 90% of TrainingPeaks coaches prescribe strength training through TrainingPeaks. -
In this episode, Lance and Dirk discuss the importance of cultivating a multidimensional sports foundation for young athletes before zeroing in on a particular sport. Hear about the upsides of a mixed sporting background and the risks of early specialization. Lance also shares insightful experiences as a coach (guiding Brent McMahon from the junior ranks to retirement from the pro circuit) and a parent of two high-performing kids.
When is the right time for a young athlete to specialize in a sport? How far is too far for those athletes? What role do parents play in the progression of their children's athletics? Why is it important for young athletes to have a broad range of skills? Find out what has worked for Lance and his athletes for over 25 years, including his son and daughter. -
Mike Ricci, founder and head coach at D3 Multisport and After 40 Reboot, joins the CoachCast this month to talk all things triathlon offseason. Mike shares several tips that any athlete can do to take the offseason into race season with more momentum.
With over 20 years of coaching experience, Mike has worked with IRONMAN age group winners and national champions. He believes in working on weaknesses during the offseason to set up the coming season of success. From goal setting to blood testing to strength and mobility programming, Mike and Dirk discuss how small adjustments to your training routine during this time can lead to significant improvements. -
Whether you're a coach looking to navigate the business landscape or an athlete considering hiring a coach, this episode offers valuable insights and perspectives from seasoned professionals.
Three diverse coaches in business structure, sport type and location open up to shed light on their sources of income, ranging from subscription-based coaching to book royalties and bike fits. Learn the differences between U.S.-based and European-based coaching businesses. They discuss the challenges and opportunities coaches face in the marketplace and where they see the future of coaching going beyond an increased focus on personalized services. -
The physical demands of cyclists and cyclors take center stage in this episode of the CoachCast. Ben Day, a retired pro cyclist and head performance coach of the American Magic team, shares his insights on his transition from pro cycling to yacht racing and the advent of cyclors crewing race boats.
Cyclors, using their lower-body strength, can produce 30-40% more power than arm grinders, making them more efficient in manipulating sail shapes and setting up the boat for optimal performance. The evolving rules of the America's Cup have opened the door to the importance of cyclists and the physical abilities they bring to the table.
Learn how absolute power is the key to a great cyclor, and the concerns of watts per kilogram, so critical to World Tour riders, do not apply. Churning out 450 watts for nearly 20 minutes is the baseline for any cyclist or rower looking to take on racing boats skimming the water's surface at 100 kph. Ben and Dirk also examine the training and nutrition it takes to develop and maintain these efforts to claim the trophy of the oldest international competition still operating. -
In this episode of the TrainingPeaks CoachCast, host Dirk Friel interviews Jill Colangelo, a researcher focusing on mental health in endurance athletes. Colangelo shares insights from her ultra endurance experiences, sports psychiatry work and research, highlighting the higher prevalence of mental illness among ultra endurance athletes.
She discusses the need for recognition and treatment of exercise addiction, as well as the importance of balancing athletic pursuits with a fulfilling life outside of sports. Colangelo also delves into overtraining syndrome, its symptoms and the challenges in diagnosing it. Offering practical solutions for maintaining physical and mental well-being, she stresses the role of coaches in promoting rest, nutrition and mindful training.
Tune in for an eye-opening discussion on mental health in the endurance sports community. -
Renee Eastman explains the details of the five mistakes people make in losing weight as endurance athletes, which she published in a blog post on the CTS website. From overcompensating for nutrition deficits to fad diets to short-term fixes and misplaced belief that cardio drives weight loss, learn how to use slow and boring tactics to have the best results in losing weight while maintaining performance goals.
Eastman is a Premier Coach for CTS with over 20 years of experience coaching endurance sports. She has a master’s degree in Exercise Science and is a NASM-certified nutrition coach. -
In this episode, Gordo Byrn explains the importance of base training, which he defines as "the ability to move for the duration of your goal event." Highlighting that athletes should focus on building general capacity before moving on to specific capacity training. He believes that many endurance athletes make the mistake of focusing too much on specific capacity training and not enough on general capacity training, which can lead to overtraining and injury.
Byrn has been called the Tony Robbins in a Speedo because he is a self-help guru and an ex-pro IRONMAN athlete with seven sub-nine-hour IRONMAN finishes. Byrn is also a past winner of the Ultraman triathlon in Kona, Hawaii. He is a coach and author of the book "Going Long." He has taken about a decade off to focus on his family and is now focusing on being fit after 50. Still, the lessons he shares in the episode apply to any athlete at any age.
Listen in as Bryn and Dirk Friel also discuss the importance of recovery and adaptation. Breaking down how Byrn uses a "5:2" training approach in combination with physiological testing to ensure he and his athletes get the most out of training and a readiness test he performs each morning and night to determine how his body manages the training load to dynamically guide subsequent workouts. - Montre plus
