Sprint Interval Training with Jerome Koral | EP#151

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 15 October 2018

⏱️ 42 minutes

🔗️ Recording | iTunes | RSS

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Summary

Sprint interval training consists of 4-7 all out efforts of typically 30 seconds, followed by 4 minutes recovery. Jerome Koral has researched this kind of training, and the results of his studies indicate that it may be one of the most under utilised types of training around, that more triathletes should tap into. IN THIS EPISODE YOU'LL LEARN ABOUT: Specific sprint interval training (SIT) protocols How effective is SIT at improving Time Trial performance, Time-To-Exhaustion, Maximum Aerobic Speed, and so on? How do these results compare to other types of training, like traditional volume-based training or VO2max-type intervals? Injury risk and other risk factors and considerations with SIT The best times of the season to implement SIT SHOWNOTES: https://scientifictriathlon.com/tts151/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models). LINKS AND RESOURCES: Six Sessions of Sprint Interval Training Improves Running Performance in Trained Athletes Jerome's Research Gate profile Jerome's Twitter RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat. Episode 150 (Monday 8 October) Petri Karvinen is an age-group triathlete from Finland. In this episode we discuss his build-up to Challenge Roth in 2018, where he was limited to 10 hours of training per week but still managed a very strong 10:30 finishing time. IN THIS EPISODE YOU'LL LEARN ABOUT: Petri's training approach leading up to Challenge Roth (full distance triathlon) A typical 10-hour training week for Petri Focusing on staying healthy, recovering well, and sleeping well and enough Using STAC's Virtual Wind Tunnel to improve his aerodynamics SHOWNOTES: https://scientifictriathlon.com/tts150/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models). LINKS AND RESOURCES: Twitter: @ptkarvinen Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145 Case study: From Blowing Up on a 250 m Swim to Prospective 70.3 Worlds Qualifier | EP#135 Case study: How David qualified for Kona by training smarter and getting the details right | EP#130 Age-group triathlon case study with Jordan and Jesse Sorrick | EP#124 Starting from zero: triathlon age-grouper success case study with Katarina Larsson & André Campos | EP#106 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Transcript

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0:00.0	The time trial on 3K was shorter by 6%.
0:07.0	So the improvement was 6% on the time trial.
0:10.0	And then the time to exhaustion at 90% of maximum rate speed was 42% longer.
0:17.0	The Trefo, 151.
0:35.0	Hey, what's up, everybody, and welcome back to another episode of that triathlon show, the podcast
0:41.4	presented by Scientific Traathlon.com. I'm your host Michael and on today's episode I interview
0:48.0	Dr. Jerome Corral from the University of St. Tietien and he has done a lot of research in a concept called sprint-intral training,
0:57.6	which consists of doing four to seven repetitions of 30-second all-out sprints.
1:04.3	And in Gérons, most recent research, they did it as running back and forth between cones,
1:10.2	so not in a straight line necessarily.
1:13.1	And yeah, the recovery between springs will be four minutes and the benefits are really, really good.
1:19.1	For example, in the research study that Geron's team published in the spring or winter of 2018, they an increase or i should say improvement in their
1:32.3	three thousand meter time trial of six percent and an increase in time to exhaustion of
1:38.1	40 percent at 90 percent of the subject's maximum aerobic speed.
1:46.4	So very interesting stuff that we'll dive into.
1:48.8	But first, big thanks to our sponsors.
1:55.3	This episode is sponsored by precision hydration that you can find on precision hydration.com.
2:02.8	Some of you may have seen on my social media, my private one, not the scientific rafl on social media,
2:09.8	that I did a really good race in Kachkais, and I ended up winning my age group in the Ironman 7.3 race that I took part in the other week, and much of that, I think, is because I could
2:16.8	stay strong until the end and part of that is of
2:19.6	course pacing good training but part of it is also nutrition and hydration and I had a very
2:25.2	specific particular nutrition hydration plan that I think worked really well and I used precision
	...

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