In this episode, Cal, Tim, and Emma dive into the importance of strength training for endurance athletes. Learn practical ways to incorporate gym work into your training, debunk common misconceptions, and discover how strength can improve performance and prevent injuries.

Main Topics:

• The benefits of strength training for endurance athletes, including injury prevention and performance gains
• How to integrate strength training into your seasonal training plan effectively
• Common misconceptions about strength and muscle development in triathlon and endurance sports
• Practical at-home workouts and exercises for busy athletes
• The science behind strength, neuromuscular adaptation, and muscle endurance in triathlon

Timestamps:

00:00 - Episode introduction & episode overview

00:22 - The frustrations with swimming and parent management in child swim lessons

01:14 - Emma discusses her recent focus on strength training and performance improvements

01:42 - The importance of strength training for injury resistance and muscular load capacity

02:13 - How strength training enhances power transfer in swimming, cycling, and running

03:00 - Misconceptions around gym duration and muscle size versus strength

03:30 - The purpose of strength training beyond muscle size, including longevity

04:58 - The role of strength in neuromuscular fatigue resistance and performance

05:14 - Emma shares her injury history and progress through targeted strength work

07:03 - How to fit strength training into a busy season and training schedule

07:54 - The benefits of off-season vs. in-season strength work and program design

08:35 - Home workout strategies for injury prevention and technique improvement

09:57 - Strength deficits in runners and how to address them with targeted exercises

10:15 - Challenges faced when starting strength training and overcoming movement unfamiliarity

11:19 - The significance of progress tracking and testing in strength training programs

12:00 - Testing and measuring strength improvements with physiotherapy insights

13:26 - Using plyometric and horizontal strength exercises to enhance performance

14:22 - End-season strength maintenance and neuromuscular recruitment

15:46 - How older athletes can benefit from strength work to counteract atrophy

16:19 - The value of purposeful training and tracking progress over time

17:16 - Cross-application of strength work in swimming, cycling, and running drills

18:16 - Specific strength development through parachute, band, and hill work for runners

19:45 - Plyometric drills and uphill bounds for improving elastic energy and neuromuscular power

20:52 - Practical tips for integrating strength work into swim, bike, and run routines

21:59 - Implementing strength training during race season for speed and injury prevention

23:20 - Adjusting training for aging athletes and the importance of high-intensity work

24:09 - The significance of targeted movements and quality over quantity in gym work

25:46 - The role of physio and testing in identifying individual weaknesses and injury risks

27:20 - The difference between performance enhancement and injury prevention in strength training

28:39 - Debunking the myth that strength training must be about muscle size and appearance

31:34 - The importance of efficiency and targeted exercises for athletes with limited training time

32:04 - Recognizing that function, efficiency, and technique often matter more than looks

Come find us Cartel Coaching — Swim. Bike. Run. Together.

In this episode, Cal, Emma, and Tim delve into the nuances of transitioning into triathlon as an adult, focusing heavily on the challenges and solutions of adult-onset swimming and open water skills. Whether you're new to swimming or trying to improve in open water, you'll find actionable tips and motivation.

Key topics covered:

• Transitioning from elite to age-group triathlon and managing expectations
• How to approach swimming when starting later in life, including mental barriers and physical adaptations
• Essential equipment for adult swimmers and open water athletes—what’s useful and what’s a crutch
• Technique fundamentals: body balance, arm recovery, body relaxation, and efficiency
• Structuring swim sessions: short frequent workouts versus long continuous swim practices
• Overcoming open water fears: sighting, cold water, waves, and crowd navigation
• Benefits of swimming with a squad and using video feedback for improvement
• Wetsuit strategies: fit, impact on stroke, and managing new sensations
• Building confidence through consistent exposure and gradual skill development

Timestamps:

00:00 - Welcome and episode overview: transitioning from elite triathlete to age grouper

00:44 - Common challenges faced by adult swimmers stepping into open water

02:10 - Techniques for improving water feel and efficient stroke mechanics

03:38 - The importance of body balance and relaxation in swimming

04:54 - Equipment myths and essentials: fins, paddles, snorkels, and wetsuits

06:48 - Structuring swim sessions: frequency, drills, and technique focus

08:52 - Developing speed reserve and intensity in training

09:25 - Common obstacles: cold water, fear, bulkiness of wetsuits, and sighting issues

11:16 - How to adapt training for open water conditions and environment

13:27 - Using video feedback and squad consistency to accelerate improvement

15:18 - The importance of patience in stroke correction and incremental progress

16:31 - The impact of regular exposure, especially during injury or setbacks

18:48 - Tips for fitting and choosing wetsuits for different body types

21:38 - Strategies for open water practice: sighting, waves, and navigating crowds

24:19 - The mental aspect: staying relaxed and managing panic triggers

27:00 - Final tips: sensory awareness, body tension, and embracing imperfection

29:30 - Connecting pool and open water swimming: how to transfer skills effectively

34:37 - Wrap-up: continuous learning and encouraging a relaxed, consistent approach

Come find us Cartel Coaching — Swim. Bike. Run. Together.

In this episode, Emma, Tim, and Cal explore the intricacies of Zone 2 training—an often misunderstood yet crucial component for endurance athletes aiming for longevity and performance. Discover how to identify, train, and benefit from effective aerobic training, regardless of your level.

Key topics covered:

• Understanding what Zone 2 training truly entails scientifically and practically
• How heart rate, perceived effort, and technology can guide your training zones
• The importance of consistency and patience in building aerobic capacity
• Common pitfalls, especially when training in groups or following social media trends
• How to tailor Zone 2 training for different athletes, age groups, and experience levels
• The benefits of Zone 2 for mitochondrial density, fat oxidation, and motor pattern development
• Practical tips for beginners: starting slow, using walk-run strategies, and cross-training
• The impact of training intensity on race day performance and injury prevention
• The role of testing and metrics—heart rate, power, and lactate—in zone determination
• The mental challenge of staying disciplined in Zone 2 and managing social pressures

Come find us Cartel Coaching — Swim. Bike. Run. Together.