Human Endurance

What does it really take to coach elite triathletes to world-class performances? Reto Braendli, Swiss triathlon coach and former performance lab specialist, joins us to share the individualized approach behind some of pro triathlon's most remarkable recent results.Reto coaches Sara Svensk (8th Kona 2024 with sub-3hr marathon), Anne Reischmann (back-to-back Ironman wins at Cozumel & South Africa), and Imogen Simmonds (9th overall T100 2024). In this Expert Series episode, he reveals how Sara ran one of the fastest marathons at Kona with only 4 hours of running per week (50% on a treadmill) due to injury.We dive deep into body composition analysis, Reto's balanced fueling philosophy that rejects both extreme high-carb and low-carb trends, and the truth about how pro athletes' nutrition needs differ from weekend warriors. Plus, insights on indoor versus outdoor cycling, optimal cadence, Anne's decision to race Kona while pregnant, and why loving what you do matters more than any training protocol.Whether you're a coach or athlete, this conversation offers practical wisdom for smarter, more sustainable training.00:00 Welcome and Introduction00:27 Reto's Background and Career01:33 Coaching Philosophy and Approach02:16 Case Studies: Coaching Elite Athletes05:25 Training Strategies and Adaptations11:39 Balancing Training and Life for Age Groupers17:36 Body Composition in Endurance Sports25:20 Nutrition and Fueling Strategies35:06 Approximate Energy Demand in Athletes36:23 Fueling Strategies for Endurance Athletes37:46 Integrating Cycling into Triathlon Training39:54 Indoor vs. Outdoor Cycling: Pros and Cons43:37 Cadence and Bike Position: Optimizing Performance49:02 Coaching Anne Reischmann Racing Kona Pregnant: A Unique Challenge55:45 Handling Doping Allegations: A Coach's Perspective01:02:04 Final Advice for Athletes and Coaches

What does it take to become a World Champion while balancing medical school? Meet Samuel Studer, the 2025 IRIONMAN 70.3 Age Group World Champion who's rewriting the rules on what's possible when you refuse to choose between your dreams.In this inspiring Guest Series episode, Samuel takes us through his incredible journey from competitive swimming to finding his true calling in middle-distance triathlon. Fresh off his stunning victory at the 2025 IRONMAN World Championships in Marbella, he shares the raw reality of race day: from a nutrition mishap on the bike to stumbling through the final 2 kilometers, unsure if he'd even won until 30+ minutes after crossing the finish line.Samuel reveals his unconventional training approach inspired by Brett Sutton methodology, including his game-changing double bike session strategy that helped him achieve breakthrough fitness gains. He opens up about the difficult conversations with his parents when switching sports, managing 20-24 hour training weeks alongside medical school rotations, and the courage it takes to speak up for what you truly need.Whether you're a coach seeking fresh training perspectives or an athlete trying to balance big ambitions with life's demands, Samuel's story proves that with the right priorities and relentless commitment, you don't have to choose.--Connect with Samuel: @samuel_studerHosts: Bruna (@justbrunathings) & Fabi (@endurance_fabi)

What does it take to complete 31 Ironman races and coach endurance athletes for over two decades?In this Expert Series episode, we sit down with Joserra, a Spanish triathlon coach, Ironman team member, and sports science professor who has been shaping the endurance sports landscape since 2001. With credentials including an Ironman Certified Coach certification, a Master's in Applied Medical Sciences to Sport, and professorships at top Spanish universities teaching training theory and sports nutrition, he brings both academic rigor and real-world experience to every conversation.Joserra breaks down his unique "training process" approach, emphasizing that coaching is about far more than just prescribing workouts. He reveals why communication with athletes matters more than training zones, how he identifies fast versus slow responders to training stimuli, and why health must always come before performance.Key topics include race-specific pacing strategies for hilly 70.3 courses, practical nutrition guidance for Ironman distance events, the mental game of long-distance racing, and why patience is the most underrated quality in triathlon. He also shares inspiring coaching stories, including helping his wife qualify for Kona in her first four Ironman races and guiding a Canadian athlete to her lifelong dream after five years of commitment.Whether you're a coach refining your methodology or an athlete seeking sustainable approaches to endurance sports, this conversation delivers actionable insights on training, nutrition, longevity, and the "carpe diem" mindset.--Connect with JoserraWebsite: https://joserra.trainingInstagram: @coach_joserra--Hosted by Bruna (@justbrunathings) and Fabi (@endurance_fabi), founders of augo and coaches at Jornada Endurance.

In this episode, we sit down with Stu Holliday, a chartered sports psychologist with 12 years of experience working at the highest levels of sport. Stu currently serves as the GB Olympic Swimming Psychologist and has worked with GB Archery, England Netball, and Liverpool Football Academy. He's also the co-author of "The Psychology of Running" and founder of Endurance Mind Coaching, where he brings elite-level mental training to amateur endurance athletes.We explore what separates the mental approach of pros from amateurs, and how anyone can start training their mind alongside their body. Stu shares practical frameworks for building mental resilience, managing pre-race nerves, and pushing through the hardest moments of racing.Key topics covered:Why mental toughness isn't fixed - and how to actually train itThe biggest mindset difference between elites and amateurs Reframing pre-race nerves as excitementSelf-talk strategies: motivational vs. instructionalWhy visualization two weeks before your race is too latePreparing for "what if" scenarios so you don't panic mid-raceThe post-race debrief most athletes skipFinding joy again when training starts feeling like a grindFind out more on www.endurancemindcoaching.com

In this episode, we sit down with David Tilbury Davis, one of triathlon's most respected coaches with nearly 30 years of experience. David has coached world champions, Ironman podium finishers, and record-breakers including Sky Moench's American Ironman record at Florida 2023.We dive deep into David's evidence-based coaching philosophy, and what that means in practice. David shares insights on the coach-athlete relationship, the importance of trust and communication across different cultures and genders. Key topics covered:Why there's no magical formula for triathlon successThe 80/15/5 rule: basics, experimentation, and guessworkCommon training mistakes (hint: those really long runs)Sleep as the most underrated performance enhancerWhen recovery tools actually help vs. when they blunt adaptationManaging athletes across five continents and multiple culturesDavid's no-nonsense approach cuts through the noise of social media training trends and brings it back to what actually matters. Whether you're a pro or an age grouper balancing training with family and work, this episode offers practical wisdom you can apply immediately.