Tapering, periodisation and recovery with Iñigo Mujika, PhD | EP#256

That Triathlon Show

Mikael Eriksson

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

4.9 • 596 Ratings

🗓️ 19 October 2020

⏱️ 90 minutes

🔗️ Recording | iTunes | RSS

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Summary

Iñigo Mujika is a sports physiologist, associate professor at the University of Basque Country, and an elite triathlon and swimming coach. His research areas include topics such as tapering, recovery, detraining and overtraining. Through all of his coaching and applied physiology work, Iñigo is extremely knowledgeable in how to transfer his scientific knowledge into practical and actionable training and planning insights. IN THIS EPISODE YOU'LL LEARN ABOUT: -Periodisation in practice: linear, reverse, block... who might benefit from what type of periodisation and when? -How to structure recovery from a macro level (taking a season break) to a micro level (time required between hard sessions) into your training plan -Tapering: best practices, scientific findings, potential benefits, and how to factor in individuality -The time course of building and losing fitness (gaining adaptations vs. detraining) SHOWNOTES: https://scientifictriathlon.com/tts256/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast 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 THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free. ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order. LINKS AND RESOURCES: Iñigo's website Iñigo's Twitter and Researchgate profiles Iñigo's books (Endurance Training – Science and Practice, Endurance Training – Infographic Edition, Tapering and Peaking for Optimal Performance, Recovery for Performance in Sport) An Integrated, Multifactorial Approach to Periodization for Optimal Performance in Individual and Team Sports (Mujika et al. 2018) Effects of Tapering on Performance (Bosquet, Mujika et al. 2007) Tapering for competition: A review (Le Meur, Mujika, Hausswirth 2012) Tapering for triathlon competition (Mujika 2011) 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 Instagram, Facebook, or Twitter.

Transcript

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0:00.0	That Traathlon Show, 156.
0:17.6	Hey, what's up, everybody, and welcome back to another episode of That Traathlon Show, the podcast
0:23.6	presented by Scientific Traathlon.com. I'm your host Michael and on today's episode, I interview
0:29.3	Enjigo Mujica. Injigo is a sports physiologist. He is an associate professor at the
0:35.8	University of Basque Country and he's an elite triathlon and swimming coach.
0:41.2	His research areas include topics such as tapering, recovery, detraining, and overtraining.
0:47.2	And through all of his coaching and applied physiology work, he is extremely knowledgeable in how to transfer his scientific knowledge into practical and
0:55.7	actionable training and planning insights. And long-time listeners of the show will probably have
1:01.6	heard me recommend his book, Endurance Training, Science and Practice more than once. It is
1:07.1	probably my favorite book in all of endurance training, the one that I would answer, have as my answer to my question, what is your favorite book, blog, or resource related to Traathlon.
1:17.0	So that is a great one that I highly recommend you pick up.
1:20.1	And it's also available in an infographic version.
1:22.5	So we'll have the links to all of that in the show notes.
1:27.1	But let's get into the interview where we will discuss periodization, recovery, tapering, among other things,
1:33.7	right after thanking our sponsors, precision hydration, that you can find on precision hydration.com.
1:39.6	Precision hydration create electrolyte products that you can match to your sweat sodium concentration.
1:45.7	So depending on whether you lose a larger medium or small amount of sodium in your sweat,
1:51.1	you can adequately replace that sodium with your fluid intake. So for example, I use the pH
1:58.2	1,500, which contains 1,500 milligrams of sodium per liter of fluid,
2:03.9	because I'm a salty, salty sweater, and yeah, I really need that, especially on hot and long days of training and racing.
2:11.8	You can get 15% off your order of precision hydration products with the promo code,
2:16.9	That triathlon show 1.5 on precision hydration products with the promo code that triathlon show
	...

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