The Evidence Based Triathlete: Recent Episodes
Tedd Girouard & John Mercer
This podcast is all about getting to the start line injury free and maximizing race day performance. Tedd Girouard, MS, ATC and John Mercer, PhD are avid triathletes who compete regionally, nationally, and internationally. Tedd has a strong clinical background as an Athletic Trainer and is the Program Director of the Athletic Training program at the University of Nevada, Las Vegas (UNLV). John is a professor in the Department of Kinesiology and Nutrition Sciences at UNLV and has a strong background in conducting human performance research and teaches courses on Biomechanics and Physiology of Endurance Performance.
Great to talk with Bailey Hinz (LCSW, MT-BC, LPMT, CLCADC-I) who is the founder of Synapse Elite Performance and Recovery. Moreso, Bailey has been part of our endurance community as a (now retired) professional triathlete and currently races in road and gravel bike races. This is a 'must listen' to podcast covering the mental skills side of endurance performance.
In this episode of the Evidence-Based Triathlete Podcast, Tedd and John tackle a sensitive but important topic: testosterone in endurance sports. They explore health vs. performance, testing and medical guidance, the rules around therapeutic use exemptions, lifestyle choices that affect testosterone, and the ethical dilemmas athletes face. An honest, informative discussion for triathletes balancing long-term health with their love of competition
We're back after a little break - and we pick right up on a hot topic: Quantifying training load. In this episode, Tedd and John talk about the importance of the subjective pieces of information to give more meaning to the objective tools (e.g., HR, power, pace, ...).
Ready to crush your tri season and stay injury-free? In this episode, we talk about our Top Tips to get to the start line healthy - physically and mentally. Our focus s on the upcoming 70.3 St George ... but the tips can be applied to any race.
In this episode, Tedd and John talk about the impact of stress and training load on health and performance—especially within the context of triathlon. They emphasize the importance of recognizing that chronic overreliance on high-intensity training can have long-term negative effects. The conversation highlights the importance of balanced training load distribution, advocating for a more thoughtful approach that considers not just mileage or intensity, but also lifestyle stressors like sleep, work, and relationships.
Ever thought about sneaking away for a race weekend in another country? In this episode, we dive into the experience of racing Ironman 70.3 Monterrey and 70.3 Campeche ... from travel logistics, race-day surprises, and competing in an international field of athletes. Fun international experiences!
What does it really mean to be competitive? How can athletes develop true mental toughness?
On this episode of the Evidence-Based Triathlete podcast, we sit down with Dr. Todd Jones from UNLV to dive deep into the philosophy of competitiveness and mental resilience in endurance sports.
Dr. Jones introduces his DC-COP framework for mental toughness:
Desire – Finding what truly drives you
Confidence – Believing in your ability to succeed
Circumvention – Avoiding mental & physical obstacles
Overcoming – Strategies to push through discomfort
Perseverance – Developing the ability to endure
From handling race-day pain to redefining competition and motivation, this episode is packed with insights every athlete and coach needs!
Join hosts Tedd and John as they jump into the latest research, training insights, and real-world applications for endurance athletes. In this episode, they explore the science of warming up, the importance of plyometrics, and how a simple five-minute daily hopping routine can improve running economy, optimizing performance and longevity in endurance sports.
In this episode, we dive into the challenges of deciphering fitness advice in the age of clickbait and discuss how to tailor training approaches to individual needs. From reflections on indoor triathlons to the balance of fast and slow training, we explore the importance of sustainability, consistency, and recovery in achieving long-term fitness goals. Highlighting real-life examples and evolving training needs across life stages, we emphasize the value of finding balance between athletic ambitions and personal life.
In this episode, we dive into the inspiring journey of the Cupcake Cartel, a global triathlon club and apparel brand, with founder Cal Millward. From transitioning out of a professional triathlon career to creating a community-driven organization, Cal shares the origins of the Cupcake Cartel and its mission to foster inclusivity, humor, and camaraderie in the often individualistic world of triathlon. We discuss the importance of building culture in the sport, the challenges of balancing competitive ambitions with a healthy lifestyle, and the role of innovation in performance gear. Tune in for a lively conversation filled with insights on the evolution of triathlon, reflections on racing in iconic locations, and how shared experiences can make the sport more meaningful.
This podcast offers practical advice, focusing on the holistic athlete experience, from training and racing strategies to mental and emotional preparation. It highlights the importance of cherishing the journey and embracing challenges as part of the growth process in triathlon.
John and Tedd discussed their experiences at a Las Vegas triathlon and other triathlons, emphasizing the importance of community support for athletes and the challenges of triathlon racing and spectating. They also explored the technology used in races, including an app that predicts athlete performance based on pace, and the importance of tracking race positions and splits. Lastly, they highlighted the challenges athletes face during transitions in triathlons and the importance of having well-prepared spectators at races.
John and Tedd discussed their personal experiences and challenges, including their struggles with their bodies and minds, and their commitment to getting back into podcasting. They also discussed the recent evolutions in elite running performance, the challenges of testing and purchasing shoes for research purposes, and the concept of "Super Shoes" and how they might affect different body types. Lastly, they explored the factors contributing to the faster running times of women in endurance sports and the benefits of using super shoes for running.
Tedd shared his experiences of a serious bike crash and a triathlon race, highlighting the importance of safety and proper communication in such events. He also discussed his challenging recovery from multiple fractures, emphasizing the need for patients to take an active role in their healthcare. Lastly, Tedd expressed his determination to complete a half iron man in New Zealand despite his injury, and introduced a potential sponsor for their podcast.
Tedd and John shared their experiences and strategies for triathlon training, with a focus on injury prevention, management, and the importance of a positive mindset. They also discussed the impact of social media on their approach to sports and injuries, and the challenges of navigating the healthcare system for injury recovery. Lastly, they highlighted the value of connecting with the broader athletic community for support, education, and motivation, and the importance of individuals becoming their own advocates for reputable treatment.
What a refreshing talk with Lauren! This is a must-listen to podcast about the importance of enjoying training and racing.
Lauren is such a high performing triathlete and it was great to hear her perspective on training and racing. Enjoy!
We talked with Brad Miles, founder of Lever body weight support system.
Great to hear more about his product as well as how athletes use the product.
Great to catch up with Justin who completed his first year at a pro triathlete in 2023. We talked about injuries, aero testing, and overall training. Lots of good gems of knowledge!
Helene talks about the Wild AI program that is a "... women-empowering platform, that utilizes women's data to give them more accurate insights into their health, physique and performance."
In this episode, we talked with Brandon Birchak - he has an elite athlete background as a 2 x NCAA National Champion Diver, high diver, and Cirque artist. He has created a unique athletic/artistic act that involves breath holding for over 11 minutes - and his longest underwater breath hold is over 25 minutes! To develop this skill, Brandon has researched the physiology of breath holding and shares his insights in how this can be useful for endurance athletes. You can find out more about his background at his webpage: https://www.sixfootcreations.com/creative-team
Brent has a wealth of lab and field research experience on physiology of endurance performance. So great to hear the knowledge he has gained from studying a wide variety of endurance sports (e.g., RAAM, 24-mountain bike race, Ironman, ...). And he has a lot of fun while doing the research! Very inspiring from both an academic and athlete side!
Dr. Jim Martin steps in as Guest Host for this episode and talks more about crank length, cycling cadence, and power.
Run metrics - with a focus on ground contact time, vertical oscillation, and stride frequency.
Ron Gallagher, PT, Maximum Velocity Physical Therapy, talks about swimming shoulder issues and how to keep your shoulders healthy.
We had a great conversation with Jordan about his triathlon career, indoor cycling, and ethics of racing focusing on cheating/doping. Very informative discussion.
Dr. Graham McGinnis talks about the importance of understanding circadian rhythm in the context of endurance performance.
Really informative conversation with Justin who had his Pro-triathlete debut race at Indian Wells 70.3 2022. Great to hear more about his triathlon journey leading up to toeing the start line as a pro!
Great talk with Lauren Goss - retired pro triathlete, coach, competitive runner, and mother! Really neat to hear more about her triathlon career and how she has transitioned into coaching. Some great gems for any level athlete ... very inspiring.
Dr. Jim Martin shares his research expertise on cycling - with a focus on crank length and cadence.
https://faculty.utah.edu/u0238089-JIM_MARTIN,_PhD/research/index.hml
No introduction needed here ... Mark Allen joins the conversation on the Evidence Based Triathlete! He shares some great insight into triathlon training and racing ... very inspiring!
Christina is an elite runner (e.g., 16:12 for a 5 K, 34:09 10 K, 1:12 Half Marathon) and a dietician. Great to talk with her about how to strategically approach nutrition to influence performance.
Physical Therapist Ron Gallagher is owner and operator of Maximum Velocity Physical Therapy. He has a wealth of knowledge and experience in working with athletes on running gait. Lots of great training gems in this discussion!
A discussion with Justin Riele and Rick Simpson about winning their age group at the Ironman St. George World Championships for 2021.
Great conversation with Dr. Brad Donohue who created and runs The Optimum Performance Program in Sports (TOPPS). He talked about his research in working on mental skills that are helpful to performance.
Dr. Stacy Sims is an internationally known researcher and expert in exercise physiology and nutrition - especially in the area of the female athlete. She emphasizes that women are physiologically different from men. She coined the term that “Women are not small men” and that scientists and researchers need to acknowledge idea and should do separate research on women when it comes to physiological testing. She is also known for her work in hormonal health. In July of 2016, Dr. Sims came out with the book “Roar” as a nutritional and training guide designed for women who want to train to the best of their ability and use their menstrual cycle as an ergogenic aid.
A discussion with Jon Thornham - owner and CEO of Flo Cycling - about all things wheels.
Tedd and John talk about the first (unsuccessful) attempt at the Willow Beach to Mt. Charleston Epic Challenge.
We talked with Peter Defty from Optimized Fat Metabolism (https://ofm.io/). In this conversation, we talk about everything from fueling for endurance events to fat adaptation. Lots of good physiology and practical tips.
We talked with Lauren Dickey, doctoral student at the University of Nevada, Las Vegas, about theories and treatments of cramping during exercise. She gave some fantastic practical tips (e.g., 'cramp journal') that are very helpful.
Tedd and John talk with Dr. Katherine (Kat) Hertlein about relationships for the triathlete. Some great information and tips for the athlete and partner. Remember, triathlon is an individual sport that we do not do alone.
https://www.unlv.edu/people/katherine-hertlein
Video conversation with Dean Jackson - owner of HUUB Designs on how he started the company and his approach to wetsuit innovation.
A conversation with Nicole Kiley (UNLV Sports Dietitian) about all-things related to nutrition for endurance sports.
A conversation with Tedd Girouard and John Mercer about the physics of swimming and some practical tips to go faster.
A video conversation with Tedd Girouard and John Mercer who talk about race mistakes they've made ... and how to recover from them and avoid them in the future.
Tedd Girouard and John Mercer talk about how they digest (pun intended) nutrition advice and apply to their regular diets as well as race day.
Great to talk with Professional Triathlete Laura Siddall. We covered a number of topics from her entering the triathlon word, the art & science of training, and community outreach.
Tedd and John talk about the importance of the 'glutes' and some exercise to activate them.
Video conversation will be with TJ Tollakson and Jonathan Blyer: "Bike frames and Bike fitting." TJ is the owner and CEO of Dimond Bikes and leading innovator of bike frame design. Jonathan is owner of ACME Bicycle Company (Brooklyn, NY) and an expert bike fitter.
We talk with Jon Thorham from Flo Cycling about how he got started in the cycling wheel business and how his company approaches innovation.