23: Coaching Wisdom

Real Coaching Podcast: Wisdom in High Performance with Joel Filliol

Joel Filliol reintroduces himself and his podcast, 'The Real Coaching Podcast,' after a hiatus. As a high-performance coach with extensive experience, including three Olympic Games and multiple world triathlon championships, Joel aims to share his unique insights and lessons learned from coaching across various contexts and countries. This introductory episode emphasizes the importance of wisdom in coaching, avoiding common pitfalls, and focusing on sustainable long-term performance. Joel discusses fundamental coaching principles, the value of reflection, and the need to prioritize simplicity and effectiveness over chasing novel trends. The episode also highlights how listeners can support the podcast and benefit from Joel's coaching, consulting, and training camps.

Re-Subscribe to the Real Coaching Podcast: iTunes link, Spotify link, Overcast link, RSS link

00:00 Welcome Back to the Real Coaching Podcast

00:11 Joel Filliol's Coaching Journey

01:34 Podcast Evolution and Popular Episodes

02:42 Hiatus and New Experiences

03:25 Coaching Philosophy and Athlete Management

05:59 The Role of Technology in Coaching

07:30 Wisdom in Coaching: Key Insights

09:17 Applying Wisdom to Coaching Practices

19:03 Avoiding Common Pitfalls in Training

23:46 Summary and Future Plans

SHOW NOTES from Episode 23:

Follow me on youtube, X, Instagram, facebook, LinkedIn, and now substack where you can subscribe to get the after dark commentary that is only available to subscribers

Real Coaching Podcast Popular episodes:

10: The Impact of Scientific Knowledge on Coaching

5: Swim Myth Busting

15: Training Needs Hierarchy

Farnam Street Blog: https://fs.blog

Steve Magness’ video The evolution of endurance training: https://youtu.be/v2-rlQeR00g?si=EDTW5HnfaYzT6UMj

22: Championship Coaching

In this episode of the Real Coaching podcast Joel discusses preparing to coach athletes in championships with Swedish coach Joachim Willén, coach of rising star Vasco Vilaça of Portugal. "The more you look, the more you see." Topics discussed include what's different about championships and the Olympic Games, how coaches can get the best out of their athletes. Preparation, the physical and mental approach, what to say and what not to say. Value based coaching, creating stability for yourself as a coach and for your athletes. How to develop as a coach and be ready for big opportunities at the right moments.

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Send a Voicemail question to Joel for the Podcast

Notes from Episode 22:

1-1 Consulting with Joel for coaches or athletes

Joel's eBook 3-Pack

Joachim Willen Instagram

Joachim Willen Twitter

Vasco Vilaça personal site

Future Stars of Triathlon: Macca

21: Triathlon Swimming Revisited

In this episode of the Real Coaching podcast Joel revisits the topic of effective triathlon swim training, on the basis of the original popular “Top 20 Rules for Faster Triathlon Swimming’ article. Joel coverers why conditioning trumps drills, the role of frequency and volume in swim training, how to use swim ‘toys’ such as band, pull buoy and paddles, and different types of paddles. Joel also covers program design and set design and why triathlon swimming is different than pool swim training.

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Send a Voicemail question to Joel for the Podcast

Notes from Episode 21:

1-1 Consulting with Joel for coaches or athletes

Joel's eBook 3-Pack

Real Coaching Podcast 5: Swim Myth Busting

Joel’s Top 20 Swim Tips original article

20: Barrie Shepley

Canadian triathlon legend Barrie Shepley joins Joel on Episode 2 of season 3 of the Real Coaching Podcast. Barrie and Joel talk about Joel's progression from athlete to coach, and lessons learned along the way. From Joel's start racing in the Kids of Steel series in Ontario Canada, to the move to Victoria British Columbia to start 'real coaching', the Beijing Olympics, and how to work with top athletes, coaching 'superstars'. Why Joel left Canada, the move from British Triathlon before London 2012 and starting the JFTcrew squad, and where the sport headed in the future. 

The episode starts with a discussion on the coaching workflow, planning process with the view on the season plan. Common mistakes in coaching are discussed and short term vs long term coaching issues.

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Send a Voicemail question to Joel for the Podcast

Notes from Episode 20:

Anti-Process 2020 ebook

Joel's ebooks and webinars: ebook 3-pack Building the Elite Triathlete, Characteristics of the High Level athlete and How Champions Train

Characteristics of Effective Coaching webinar + ebook

Barrie Shepley LinkedIn Twitter Personal Best Barrie's online clinic with Joel's interview and many others

19: Anti-Process 2020

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The Real Coaching Podcast is back for Season 3. Joel reflects on the 2020 season, where finding process in uncertainty was necessary for success, and answers questions on managing training within the covid19 context, coaching remotely, planning changes over the short and long term. Joel talks about his background in coaching, advice for ITU focused coaching. Also discussed are tips for athletes who suffering from running injuries, differences between volume and intensity for men and women, metrics for recovery, managing different plans for athletes, choose camp locations, determining the pace of run sessions, choosing the level of races for your athletes and finding and sustaining success and how talent factors in ITU racing. 

Notes from Episode 19:

Joel's eBooks and video resources: joelfilliol.com/shop

Jack Daniel's Running Formula

VDOT Calculator

18: Arild Tveiten Norway Head Coach

Arild Tveiten the Triathlon Norway Head Coach sits down with Joel to discuss all things triathlon and high performance, from the rise of Norway as a triathlon power, to testing, organization of sessions, altitude, season planning, the 70.3 world best time, Tokyo 2020 and more.

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Notes from Episode 18:

Follow Arild on instagram

Follow Arild on twitter

Follow Kristian Blummenfelt on Strava

How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154

17: Questions and Answers

The Real Coaching Podcast returns, with Joel answering questions on training, racing, performance, squad dynamics and more following the Gold Coast ITU Grand Final where the JFTcrew men went 1-2-3 in the WTS podium, and Katie Zaferes took silver for the women.

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Notes from Episode 17:

Follow Joel on instagram

16: Sprinting towards Tokyo

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.

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Notes from Episode 16:

Triathlon in the Olympics: the next step

Sprint distance in Tokyo 2020

Triathlon in the Olympics: the next step

Coaches in UK have been marginalised in funded sports. Medics/science leads and takes no accountability if it fails

Wayne Goldsmith: Coach Education

What’s the secret of the world’s best-paid sports manager? Ask the Chicago Cubs

Block periodization of high-intensity aerobic intervals provides superior training effects in trained cyclists.

15: Training Needs Hierarchy

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.

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Notes from Episode 15:

Seiler's Hierarchy of Training Needs

Cup Of Tri Triathlon Podcast #96: Vicky Holland

What new sport science "technology" are you currently exchanted by?  Where is it on this curve?

14: Kona Breakdown

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.

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Notes from Episode 14:

TriNZ HPD Resigns

Andrea Hewitt Twitter

Ryan Sissons Article

How to get away with doping: NYT Article:

David Brailsford speaks to the Cycling Podcast

13: We Love Kona / Kona Sucks

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. 

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Notes from Episode 13:

Exclusive: Olympians treated like 'second class citizens'

On shit-deflecting umbrellas, high performance sport and Sunette Viljoen

What went wrong for Canada's men's heavyweight rowers in Rio

The Physio Matters Podcast

YTPs and planning

Office Space TPS Reports

12: Chop Wood, Carry Water: End of ITU WTS Season & 70.3 World Champs

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.

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Notes from Episode 12:

TRS81 Liz Lyles http://therealstarky.libsyn.com/trs81-liz-lyles

https://twitter.com/ganter1010/status/772627542561873920

11: Post Rio Analysis: We're back!

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.

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Notes from Episode 11:

A Canadian medallist on why our Olympic strategy betrays the spirit of the Games

NZ excelling at the sport of spin in Rio

Canoe Kayak Canada reeling from internal strife: report

10: The Impact of Scientific Knowledge on Coaching

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. 

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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

THE BEAUTIFUL WOMEN OF THE JFT CREW

Most scientists look at this & think "That's me with the wheel".Most coaches think "look at science's square wheels" pic.twitter.com/EIogY0Fln6

— Ross Tucker (@Scienceofsport) February 8, 2016

You may think the scientist is the one offering the round wheel. Most often, you'd be wrong. That's usually a coach https://t.co/LHwf3Kzuk5

— Ross Tucker (@Scienceofsport) February 8, 2016

JB Morin Tweet

Strength Training for Running Economy

The training-injury prevention paradox: should athletes be training smarter and harder?

Explosive-strength training improves 5-km running time by improving running economy and muscle power

Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners

SSE #115: NEW IDEAS ABOUT NUTRITION AND THE ADAPTATION TO ENDURANCE TRAINING

Top Triathlon Podcasts Of 2015: Ben Greenfield Reigns Supreme: 

9: Michael Krüger

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. 

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Notes from Episode 9:

Krüger Coaching Facebook Page

#JFTcrew Behind the Scences Fuerteventura Camp Photos & Tommy Zaferes Triathlete -Photographer

Stryd running power meter

Top 20 Swim Tips: #21 Repetition

8: A Heated Debate on Building a Successful Program

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.

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Notes from Episode 8:

FITTER RADIO: EPISODE 091 HOT PROPERTY INTERVIEW - GRAEME MAW

Swimmer Michael Andrew, the youngest American ever to turn pro, makes waves w/ his unconventional training methods. 

Wanaka's Braden Currie to start Olympic qualifying campaign at Port of Tauranga

Top Ten Recommendations for Olympic Federations

7: Louis Delahaije: Lotto Jumbo Cycling Performance Manager

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.

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Notes from Episode 7:

Follow Louis on twitter

Louis Delahaije LinkedIn

Team Lotto Jumbo Bio

Louis Delahaije, Team LottoNL-Jumbo: The race to recovery

5 minutes with Louis Delahaije High Performance Manager, Team Belkin/Lotto Jumbo

Quantifying training intensity distribution in elite endurance athletes: is there evidence for an "optimal" distribution?

Subjective Self Reported Monitoring

Monitoring the athlete training response: subjective self-reported measures trump commonly used objectivemeasures: a systematic review.

Effects of High Intensity Training by Heart Rate or Power in Recreational Cyclists

Pubmed Search FTP

6: Simon Whitfield

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.

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Notes from Episode 6:

USRPT Breakthrough or Phantom from the Past  (page 5-7)

Simon Whitfield – The Relentless Pursuit

Simon Whitfield (@simonwhitfield) | Twitter

Simon's Olympic Gold Medal Race

ITU Hall of Fame 2015 - Simon Whitfield (CAN)

5: Swim Myth Busting

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.

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Notes from Episode 5:

Help us out with a review on iTunes

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. 

Finis Swim Parachute - Red

A drag tool - teaches effective catch. Most swimmers should tie a knot before the chute to lessen the drag from 'stock'.

Finis Dry Land Cord

Pre-swim dry land training to set up high elbow catch neuro-muscular patterning. 

The Top 20 Tips for Faster Triathlon Swimming

Triathlon Book post "What should I do with my swimming"

Triathlon Book post "A little something we have forgotten"

Paper on Constraint based swimming 

4: Dan Lorang: Coach of Jan Frodeno

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.

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Notes from Episode 4:

Follow Dan on twitter

Dan on Research Gate

Contact Dan via DTU