Joel Filliol revisits the purpose of the Real Coaching Podcast and the Substack long-form series with accompanying episodes focused on simplifying endurance training into "world class basics." In this episode he expands on his 2012 article "Top 20 Swim Rules for Faster Triathlon Swimming," arguing that conditioning and frequency drive improvement more than traditional drills, and that athletes should build swim-specific fitness to hold technique, complete longer main sets, and handle higher stroke rates for open-water conditions. He discusses when to include quality, why not to overfocus on stroke counts or kick sets, and how to use bands, paddles, and other tools effectively without relying on them as a crutch, plus the role of dryland work, repetition, and a mindset of patience and enjoyment.

SHOW NOTES

00:00 Why Real Coaching

02:19 Top 20 Swim Rules

04:32 Conditioning Beats Drills

06:44 Drills and Motor Learning

09:21 Swim Frequency Wins

10:53 Long Main Sets

12:30 Mindset and Flow

14:54 Swim Fitness for Bike Run

16:36 Race Pace Skills

17:38 Make Every Swim Count

19:39 Stop Counting Strokes

22:41 Kick and Body Position

23:59 Band and Paddles Tools

29:42 Head Position Fixes

30:45 Short Reps and Stroke Rate

33:49 Keep Sessions Simple

34:54 Masters Groups and Tools

39:17 Dryland Strength Boost

40:16 Love Swimming Repetition

43:07 Wrap Up and Support

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and substack where there is written version of this podcast.
Substack article: The Top 20 Rules for Faster Triathlon Swimming
Substack article: Risk and Reward
Substack article: Zone 1 is where the magic happens
Substack article: Progression: A powerful training heuristic
Substack article: Don't be a January Champion

The Mental Edge in Triathlon: Risk, Confidence, and Leaving One Rep in the Bank

Joel Filliol introduces the Real Coaching Podcast, his background coaching elite triathletes, and the origin of "Real Coaching". Inspired by Jan Frodeno's Going Mental interview with Alistair Brownlee, Filliol reflects on the mental side of performance, distinguishing competition confidence and assertiveness from training decision-making. He recalls Brownlee's dominant 2010 Madrid win after a stress fracture and his London collapse and heat stroke, highlighting both strengths and risks of pushing limits. Using Frodeno and Brownlee's "99.9% vs 101%" discussion and Non Stanford's reflections on injury, overtraining, and Rio 2016, he argues most athletes should prioritize consistency, buffers, and arriving healthy, guided by the heuristic of finishing with "one rep left in the bank."

This podcast serves as an extended version of an article on the Real Coaching Substack, offering valuable advice for athletes and coaches alike.

00:00 Welcome and Background

01:01 Why Real Coaching

02:07 Subscribe and Services

03:18 Inspiration Going Mental

05:47 Mental Edge Framework

07:10 Alistair Racing Mindset

10:22 Madrid Comeback Win

13:06 London Heatstroke Lesson

16:35 Training 99 Percent Trap

22:45 Red Line Warning Signs

25:51 Injury Cycles and Recovery

29:26 Non Stanford Perspective

35:27 Consistency Over Perfection

37:43 One Rep in the Bank

40:19 Wrap Up and Next Time

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and substack where there is written version of this podcast.

Substack article: Risk and Reward

Substack article: Zone 1 is where the magic happens

Substack article: Progression: A powerful training heuristic

Substack article: Don't be a January Champion

Slowing Down to Go Faster:

In this episode of The Real Coaching Podcast, Joel Filliol, an international triathlon coach, delves into the significance of Zone 1 training. Contrasting the popular high-intensity training methods, Joel argues that consistent, low-intensity work over time is crucial for long-term athletic performance and talent development. He discusses the common training errors, particularly the tendency to perform low-intensity work too fast, and emphasizes the importance of managing intensity to allow for a greater accumulation of volume.

Joel also explores the misconceptions surrounding Zone 2 training and provides insights into appropriate training intensities using a five or six-zone model.

This podcast serves as an extended version of an article on the Real Coaching Substack, offering valuable advice for athletes and coaches alike.

00:00 Introduction to the Real Coaching Podcast

00:08 The Importance of Zone One Training

02:11 Common Training Errors

02:42 Understanding Zone Two Training

03:24 Intensity Management for Long-Term Success

06:02 The Role of RPE in Training

07:47 The Impact of Popular Athletes on Training Trends

0:17 The Debate on Training Intensities

12:18 The Importance of Slowing Down

28:45 Personal Insights and Experiences

34:50 Conclusion and Final Thoughts

Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.

Substack article: Zone 1 is where the magic happens

Substack article: Progression: A powerful training heuristic

Substack article: Don't be a January Champion