Cartel Coaching | A Triathlon Podcast

Emz, Tim & Cal

The Cartel: A Triathlon Podcast Olympic-level coach. Ex-professional triathlete. Age-grouper who went from 148kg on the couch to the Ironman World Championship in Kona. Tim Brazier coaches athletes from first-timers to the Olympic Games. Cal Millward is a 2x Ironman 70.3 Boulder champion and ex-pro navigating his way back to racing. Em (@emz2ironman) is the one asking the questions you're thinking but would never post in a forum. Every episode we break down the sport from every angle — training, racing, nutrition, gear, mindset, and the reality of fitting it all into a normal life. No gatekeeping. No jargon for the sake of it. Just honest conversations that actually help you get better.

  1. 1 day ago

    #20 Sunny Coast race preview, Nice World Champs, and open water tactics

    Emz, Cal, and Tim break down the upcoming Sunshine Coast 70.3 and look ahead to the challenge of Ironman World Champs in Nice. The discussion is especially useful for age-group athletes, with practical advice on open-water positioning, bike-course handling, pacing, and avoiding a blow-up on race day. Speakers: Emz, Cal, and Tim Key topics Cal shares how he is balancing race preparation for Sunshine Coast 70.3 with World Champs, while Emz discusses her excitement—and the last-minute frustration of a broken wetsuit.Why regular ocean-swim practice can transform rough water from a weakness into an advantage.How to find bubbles, sit on feet, and choose swim positioning based on your confidence and sustainable pace.What to expect from the Sunshine Coast swim, including wind, sun direction, goggles, sighting, and warm-up decisions.Why the Sunshine Coast bike course can feel congested and technical, with specific advice for approaching Alex Hill.How gearing, bike setup, and securing equipment can make a difference on rough sections and climbs.Run pacing strategies for Alex Hill, including why patience early on can prevent a major fade later.How the Nice World Champs course differs from Sunshine Coast, with more climbing, technical descending, heat, and handling demands.When a road bike with clip-on bars may be a smarter choice than a TT bike in Nice.Women’s and men’s race predictions, including discussion of Taylor Knibb, Kat Matthews, and the Norwegian contenders.The unique challenge of age-group racing without live position updates.Race-day self-management, travel logistics, bike damage, chain waxing, and final preparation.Come find us Cartel Coaching — Swim. Bike. Run. Together.

  2. 2 Sept

    #19 Sweet Spot Training for Age-Group Cyclists: What It Is, Why It Works, and When to Use It

    Emz and Tim break down sweet spot training for cyclists, with a focus on why it is such a useful tool for age-group athletes balancing training, racing, and real life. They also use Sydney Marathon as a starting point to talk about pacing, discipline, and the mental side of executing a plan. In this episode, they discuss how sweet spot sits just under threshold, why it can build FTP and durability without the same fatigue cost as full threshold work, and where it fits in a triathlon build. They also cover common mistakes, how to progress sessions, and why confidence in your numbers matters as much as fitness. Key topics Emz opens with a Sydney Marathon recap, including her plan to stop at 15 kilometers, use the run as a fueling test, and avoid getting pulled into race-day chaos.Carly’s marathon performance is highlighted as a model of consistency, pacing, and disciplined execution.Timothy explains sweet spot as roughly 88 to 93 percent of FTP, sitting at the upper end of zone 3 and lower end of zone 4.Sweet spot is presented as a highly repeatable stimulus that can improve FTP by about 5 to 20 percent in some athletes.The main advantage over threshold work is consistency: sweet spot can often be repeated 2 to 3 times per week without the same level of physiological and mental drain.They discuss how sweet spot supports time-crunched athletes by fitting quality work into 60 to 75 minutes on the turbo.The conversation covers its value for leg muscular endurance, half-Ironman preparation, and late-race durability in long rides.Emz asks about the difference between sweet spot and the “gray zone,” and Timothy explains that gray zone training often sits too low to be truly effective while still creating fatigue.They talk through how athletes learn to tolerate discomfort, with examples of progression from 215 watts to 250 watts over several sessions.Timothy outlines how sweet spot fits into training blocks, including early base phases, 70.3-specific build work, and Ironman preparation.Emz reflects on how training confidence has improved over time, from feeling stuck in one gear to being able to push harder on climbs and in group rides.They discuss the mental side of training, including how discomfort in workouts can build race-day confidence and reduce stress.A key warning is not to overcook the session by pushing sweet spot into threshold, which can create unnecessary fatigue and compromise the rest of the week.They close with practical advice on adapting plans to your own strengths, weaknesses, and current training load.Come find us Cartel Coaching — Swim. Bike. Run. Together.

  3. 25 Aug

    #18 Setting realistic race goals

    Tim and Emz break down how to set race goals that actually match the work you have done in training, rather than the story you want race day to tell. They focus on the tension between ambition and realism across triathlon and marathon prep, with practical examples from Ironman builds, Olympic-distance races, and first-time marathons. We discuss how training load, race conditions, and experience should shape expectations, why swim times are the hardest thing to predict, and how coaches help athletes stay process-focused when excitement starts to override judgment. Key topics In this episode, Emz and Tim talk about why realistic goals matter for triathletes, runners, and first-time marathoners who are chasing big outcomes.Tim explains that coaches often have to “pump the brakes” by grounding athletes in what their training has actually prepared them to do.They discuss why race-day prediction is unreliable, especially for open water swimming, where currents, drafting, sighting, wind, and course length can change the outcome dramatically.Emz shares how a race simulation reminded her that an Ironman build can leave you too fatigued to expect top-end performance in shorter races.Tim says the best race expectations come from the training data across 8 to 16 weeks, with the clearest read usually coming in the final 12 to 16 weeks.They stress that a bad day often comes from chasing unrealistic targets, which can lead to blowing up, losing confidence, and learning very little from the race.For marathoners, they discuss using long runs and pace work to reset expectations, especially for first-timers who may not realize how hard 42.2 km feels on the day.Emz and Tim highlight the importance of process goals, such as pacing, heart rate control, sighting, and nutrition, instead of obsessing over a finish time.They talk about the different demands of Ironman training versus Olympic-distance racing, and why an Ironman build does not usually create peak speed for shorter events.The episode closes on a broader point: success is not just about a time goal, but about finishing strong, enjoying the day, and setting up the next race better than the last one.  Come find us Cartel Coaching — Swim. Bike. Run. Together.

  4. 18 Aug

    #17 Sort Your Swim Out - Open water when you can’t see a thing

    Episode Summary In this episode, Tim and Emz break down the realities of open water swimming — from cold, dark canal swims to the mental game of staying calm when conditions feel chaotic. Using Emz’s recent triathlon simulation as the starting point, they explore why confidence in open water comes from skill, rehearsal, and smart race-day decisions, not just fitness. The conversation covers practical tactics like finding feet, using crocodile eyes for sighting, choosing landmarks, breathing patterns, and why stroke rate often matters more than trying to look “perfect” in the water. They also connect swim technique to the broader Cartel Coaching philosophy: train for durability, not just one event. Key Topics Emz’s canal swim simulation in NoosaManaging fear, panic, and dark open-water conditionsFinding feet and staying with a groupSighting with “crocodile eyes”Breathing patterns for training vs racingWhy breathing every two is often best on race dayUsing landmarks to stay on courseThe difference between pool technique and open-water techniqueStroke rate vs stroke length in open waterTraining for skill, durability, and confidenceMain Takeaways Open water confidence comes from repeated exposure, not just theory.Sight often, but keep it efficient — lift only the eyes, not the whole head.Train bilateral breathing so you can adapt to waves, glare, and race conditions.In racing, breathing every two is usually more effective than forcing every three.A good open water swimmer is often fast, rhythmic, and adaptable rather than “perfect” in form.Skill practice matters as much as fitness, especially in triathlon.Practical Tips Mentioned Practice in groups whenever possible.Use landmarks on shore to help navigate.Keep your hips high and your body long in the water.Build sighting into your breathing rhythm.Train in a variety of conditions so race day feels familiar.Focus on technique cues that hold up under pressure.Don’t confuse training drills with race-day strategy.Memorable Quote “Training we use three, racing we use two.” Audience Relevance This episode is especially useful for: Triathletes preparing for open water swimsAdult-onset swimmers learning to feel comfortable in the waterAthletes who panic or lose confidence in open waterCoaches looking for practical swim cues and race-day strategiesClosing Thought Open water swimming is as much about managing uncertainty as it is about swimming fast. The more you rehearse the skill, the less the race day conditions control you. Come find us Cartel Coaching — Swim. Bike. Run. Together.

  5. 11 Aug

    #16 Why Triathletes Keep Breaking Themselves on the Run

    In this episode of Cartel Coaching, Emz and Tim dig into one of the biggest challenges for endurance athletes: running injuries, how they happen, and how to return to running the right way. They break down why running tends to break people down faster than swimming or cycling, how strength work and biomechanics help, and why recovery, patience, and consistency matter more than chasing pace or round numbers. What we covered Why triathletes often get injured when they focus too much on mileage or speedThe role of gym work, strength, and plyometrics in better running performanceHow life stress, underfueling, poor sleep, and load stacking can increase injury riskWhy running injuries often creep up slowly instead of appearing all at onceThe importance of adapting to training load before increasing it againWhy Strava, watches, and “rounding up” sessions can encourage poor training habitsHow to use surface choice, shoe rotation, and pacing more intelligentlyWhen to keep running through a niggle and when to stop immediatelyHow to return to running after injury with a walk-run protocolWhy hopping, single-leg strength, and basic movement tests matter before running againHow to approach race decisions when the A-race goal and current fitness don’t matchKey takeaways Running is a one-legged, high-impact sport, so small mistakes show up quickly.The body needs time to learn, adapt, and accept training load.More intensity, more volume, and more fatigue at the same time is a recipe for breakdown.Not every session needs to be “perfect” on the watch.If pain changes your biomechanics, stops improving, or lingers, it’s time to get assessed.Returning after injury should be gradual, structured, and guided by strength and control.Practical advice from the episode Back off early when a niggle appears rather than pushing through for weeksUse a simple traffic-light system to decide whether to run, rest, or seek helpRebuild with walk-run progressions and strength work before resuming normal runningKeep the long-term goal in mind and protect bigger race plans by being patient nowNotable moment Tim and Emz also discuss the mental side of racing and training — especially how hard it is to step back from a goal when motivation is high. Their athlete scenarios show how good coaching sometimes means holding athletes back so they can succeed later. Who this episode is for This episode is for triathletes, runners, and endurance athletes who: keep getting injuredstruggle to manage training loadare coming back from a break or injurywant to run better without breaking downneed a smarter approach to race prep and recoveryAbout Cartel Coaching Cartel Coaching shares practical, honest advice for endurance athletes who want to train smarter, stay healthy, and keep progressing. Come find us Cartel Coaching — Swim. Bike. Run. Together.

  6. 30 July

    #15 Weaving Community and Fun into Triathlon Training

    In this episode, Emz, Tim, and Cal discuss how triathletes can integrate social activities and varied training methods to keep their fitness journeys enjoyable and sustainable. They explore practical approaches for building community, using group sessions effectively, and managing mental barriers in training. Key topics: The importance of incorporating social activities like snow sports, open water swims, and crit racing to enhance enjoyment and motivationStrategies for blending group training with personal goals, including how to select sessions that align with race preparationOvercoming anxiety and fears related to group training, open water swimming, and racing environmentsHow racers can use practice races and grassroots events to build confidence, resilience, and race-day readinessTips for coaches and athletes on timing group sessions around key training milestones and injury managementThe role of mindset, such as self-compassion and patience, in pushing through setbacks and avoiding burnoutUsing group activities to improve bike handling, swimming efficiency, and mental toughnessPractical advice on communicating with coaches and finding supportive training communitiesThe significance of adjusting training based on fatigue levels and race proximity to optimize performanceCome find us Cartel Coaching — Swim. Bike. Run. Together.

  7. 14 July

    #14 Racing in Hot Conditions

    In this episode, Emz, Tim, and Cal share their insights on racing in hot environments, drawing from personal experiences in the Philippines, Kona, and more. They explore strategies for heat adaptation, gear choices, hydration, and race day tactics to stay cool and perform well in extreme temperatures. Key Topics: Challenges and logistics of traveling with race gear in different climatesBike transportation options: larger bike boxes vs. more flexible bagsHeat adaptation techniques including sauna, hot baths, and active heat exposureHydration strategies: sodium, potassium, and electrolyte balanceRace day cooling methods: ice, headwear, and clothing choicesImpact of weather on training and race prep across hemispheresGear considerations: helmets, sunglasses, and skinsuits for heat managementMental and pacing strategies in high-temperature racesCome find us Cartel Coaching — Swim. Bike. Run. Together.

  8. 7 July

    #13 Managing Training and Life Balance for Triathletes

    In this episode, we explore practical strategies for juggling triathlon training with a busy life, emphasizing the importance of realistic expectations and self-awareness. Whether you're balancing work, family, or unexpected life events, learn how to adapt your training to stay consistent and healthy. ## Key Topics: - How to adjust training when life gets busy and understanding what to keep or cut - The importance of maintaining training frequency over volume - Managing mental and physical fatigue, especially during stressful periods - The influence of travel, race logistics, and altitude on training and performance - Setting realistic training goals based on individual time constraints and lifestyle - The minimal effective dose for completing a race like Ironman successfully - The role of supportive training communities and online resources - Planning race-week logistics to minimize stress and maximize preparation - The significance of enjoyment, sustainability, and longevity in the sport - Perspective shifts: comparing professional versus age-group athlete challenges  Come find us Cartel Coaching — Swim. Bike. Run. Together.

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About

The Cartel: A Triathlon Podcast Olympic-level coach. Ex-professional triathlete. Age-grouper who went from 148kg on the couch to the Ironman World Championship in Kona. Tim Brazier coaches athletes from first-timers to the Olympic Games. Cal Millward is a 2x Ironman 70.3 Boulder champion and ex-pro navigating his way back to racing. Em (@emz2ironman) is the one asking the questions you're thinking but would never post in a forum. Every episode we break down the sport from every angle — training, racing, nutrition, gear, mindset, and the reality of fitting it all into a normal life. No gatekeeping. No jargon for the sake of it. Just honest conversations that actually help you get better.

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