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.

Episodes

  1. 6D AGO

    #7 Mastering Periodization in Triathlon Training

    Unlock the secrets to optimizing your triathlon performance through effective periodization. Whether you're a beginner or an experienced athlete, this episode covers how to structure your training year, adapt to setbacks, and build a plan that supports longevity and continuous improvement. In this episode: The core principles of periodization and why it mattersHow to break down a training year into macro, meso, and micro cyclesThe importance of building a strong aerobic base before adding intensityStrategies for adjusting your plan when life throws curveballsCommon pitfalls of year-round training without peak phasesPractical tips for injury prevention and training adaptationPersonal stories illustrating the power of structured trainingHow to align your training with race goals and avoid burnoutThe role of diary and purpose in maintaining motivation Come find us Cartel Coaching — Swim. Bike. Run. Together.

    32 min

  2. APR 28

    #6 The Role of Strength Training in Endurance Sports

    In this episode, Cal, Tim, and Emma dive into the importance of strength training for endurance athletes. Learn practical ways to incorporate gym work into your training, debunk common misconceptions, and discover how strength can improve performance and prevent injuries. Main Topics: The benefits of strength training for endurance athletes, including injury prevention and performance gainsHow to integrate strength training into your seasonal training plan effectivelyCommon misconceptions about strength and muscle development in triathlon and endurance sportsPractical at-home workouts and exercises for busy athletesThe science behind strength, neuromuscular adaptation, and muscle endurance in triathlonTimestamps: 00:00 - Episode introduction & episode overview 00:22 - The frustrations with swimming and parent management in child swim lessons 01:14 - Emma discusses her recent focus on strength training and performance improvements 01:42 - The importance of strength training for injury resistance and muscular load capacity 02:13 - How strength training enhances power transfer in swimming, cycling, and running 03:00 - Misconceptions around gym duration and muscle size versus strength 03:30 - The purpose of strength training beyond muscle size, including longevity 04:58 - The role of strength in neuromuscular fatigue resistance and performance 05:14 - Emma shares her injury history and progress through targeted strength work 07:03 - How to fit strength training into a busy season and training schedule 07:54 - The benefits of off-season vs. in-season strength work and program design 08:35 - Home workout strategies for injury prevention and technique improvement 09:57 - Strength deficits in runners and how to address them with targeted exercises 10:15 - Challenges faced when starting strength training and overcoming movement unfamiliarity 11:19 - The significance of progress tracking and testing in strength training programs 12:00 - Testing and measuring strength improvements with physiotherapy insights 13:26 - Using plyometric and horizontal strength exercises to enhance performance 14:22 - End-season strength maintenance and neuromuscular recruitment 15:46 - How older athletes can benefit from strength work to counteract atrophy 16:19 - The value of purposeful training and tracking progress over time 17:16 - Cross-application of strength work in swimming, cycling, and running drills 18:16 - Specific strength development through parachute, band, and hill work for runners 19:45 - Plyometric drills and uphill bounds for improving elastic energy and neuromuscular power 20:52 - Practical tips for integrating strength work into swim, bike, and run routines 21:59 - Implementing strength training during race season for speed and injury prevention 23:20 - Adjusting training for aging athletes and the importance of high-intensity work 24:09 - The significance of targeted movements and quality over quantity in gym work 25:46 - The role of physio and testing in identifying individual weaknesses and injury risks 27:20 - The difference between performance enhancement and injury prevention in strength training 28:39 - Debunking the myth that strength training must be about muscle size and appearance 31:34 - The importance of efficiency and targeted exercises for athletes with limited training time 32:04 - Recognizing that function, efficiency, and technique often matter more than looks Come find us Cartel Coaching — Swim. Bike. Run. Together.

    31 min

  3. APR 19

    #5 The Adult Onset Swimmer

    In this episode, Cal, Emma, and Tim delve into the nuances of transitioning into triathlon as an adult, focusing heavily on the challenges and solutions of adult-onset swimming and open water skills. Whether you're new to swimming or trying to improve in open water, you'll find actionable tips and motivation. Key topics covered: Transitioning from elite to age-group triathlon and managing expectationsHow to approach swimming when starting later in life, including mental barriers and physical adaptationsEssential equipment for adult swimmers and open water athletes—what’s useful and what’s a crutchTechnique fundamentals: body balance, arm recovery, body relaxation, and efficiencyStructuring swim sessions: short frequent workouts versus long continuous swim practicesOvercoming open water fears: sighting, cold water, waves, and crowd navigationBenefits of swimming with a squad and using video feedback for improvementWetsuit strategies: fit, impact on stroke, and managing new sensationsBuilding confidence through consistent exposure and gradual skill developmentTimestamps: 00:00 - Welcome and episode overview: transitioning from elite triathlete to age grouper 00:44 - Common challenges faced by adult swimmers stepping into open water 02:10 - Techniques for improving water feel and efficient stroke mechanics 03:38 - The importance of body balance and relaxation in swimming 04:54 - Equipment myths and essentials: fins, paddles, snorkels, and wetsuits 06:48 - Structuring swim sessions: frequency, drills, and technique focus 08:52 - Developing speed reserve and intensity in training 09:25 - Common obstacles: cold water, fear, bulkiness of wetsuits, and sighting issues 11:16 - How to adapt training for open water conditions and environment 13:27 - Using video feedback and squad consistency to accelerate improvement 15:18 - The importance of patience in stroke correction and incremental progress 16:31 - The impact of regular exposure, especially during injury or setbacks 18:48 - Tips for fitting and choosing wetsuits for different body types 21:38 - Strategies for open water practice: sighting, waves, and navigating crowds 24:19 - The mental aspect: staying relaxed and managing panic triggers 27:00 - Final tips: sensory awareness, body tension, and embracing imperfection 29:30 - Connecting pool and open water swimming: how to transfer skills effectively 34:37 - Wrap-up: continuous learning and encouraging a relaxed, consistent approach Come find us Cartel Coaching — Swim. Bike. Run. Together.

    40 min

  4. APR 13

    #4 Mastering Zone Two Training: The Key to Endurance Success

    In this episode, Emma, Tim, and Cal explore the intricacies of Zone 2 training—an often misunderstood yet crucial component for endurance athletes aiming for longevity and performance. Discover how to identify, train, and benefit from effective aerobic training, regardless of your level. Key topics covered: Understanding what Zone 2 training truly entails scientifically and practicallyHow heart rate, perceived effort, and technology can guide your training zonesThe importance of consistency and patience in building aerobic capacityCommon pitfalls, especially when training in groups or following social media trendsHow to tailor Zone 2 training for different athletes, age groups, and experience levelsThe benefits of Zone 2 for mitochondrial density, fat oxidation, and motor pattern developmentPractical tips for beginners: starting slow, using walk-run strategies, and cross-trainingThe impact of training intensity on race day performance and injury preventionThe role of testing and metrics—heart rate, power, and lactate—in zone determinationThe mental challenge of staying disciplined in Zone 2 and managing social pressures Come find us Cartel Coaching — Swim. Bike. Run. Together.

    35 min

  5. APR 8

    #3 The 70.3 Pacing Problem: How the Bike Ruins Your Run.

    Discover practical tips and expert insights on pacing, race planning, and overcoming common race-day challenges in triathlon. Whether you're new to 70.3 distance or looking to refine your strategy, this episode offers actionable advice to improve your performance. Main Topics: The importance of pacing and self-awareness in triathlonTraining strategies for course-specific familiarity and pacingManaging race day surprises and troubleshootingThe influence of environment, technology, and nutritionStrategies for salvaging a race when things go wrongIn this episode: The impact of course conditions, such as ocean swell and terrain, on pacingHow top athletes adjust their pacing based on race environment and experienceThe value of multisport race experience beyond Ironman distanceTips on estimating sustainable paces using heart rate and powerPractical advice for race day execution, including pacing during the bike and run segmentsHow to mentally and physically recover from pacing issues mid-raceTips for beginners: creating flexible race plans and training-specific simulations Come find us Cartel Coaching — Swim. Bike. Run. Together.

    35 min

  6. APR 5

    #2 The Art of Fueling for Endurance Performance and Recovery

    In this episode, we explore the critical role of nutrition in endurance sports, balancing body image, fueling strategies, and mental health. Whether you're an age grouper or a seasoned athlete, understanding how to fuel effectively can make or break your performance and recovery. Main insights: The evolution of fueling strategies from traditional to modern, evidence-based approachesDifferences in fueling needs between training, racing, and recoveryHow psychological factors and body image influence fueling behaviorsPractical tips for fueling without overdoing it or risking under-fuelingThe importance of working with dietitians and mental health professionals for holistic supportThe impact of sleep, stress, and immune function on overall performanceStrategies for sustainable nutrition habits and mindset shiftsHow to recognize signs of under-fueling and avoid common pitfalls in endurance nutritionThe significance of small, consistent wins in training and nutrition progressTimestamps: 00:00 - Introduction: Why fueling is essential in endurance sports 01:24 - The rise of fueling strategies in pro and age-group athletes 02:50 - Psychological impact of fueling decisions and body image stereotypes 03:53 - Customizing nutrition: No one-size-fits-all approach 06:23 - Historical perspective: how fueling has advanced since the 80s 07:50 - Race day fueling vs. training fueling: key differences 09:10 - Protein intake and its role in training adaptation 10:28 - The importance of balancing fatigue, immune health, and fueling 11:44 - Transition from weight loss to performance nutrition 12:38 - Personal journeys: learning from early mistakes and weight management 14:12 - Strategies to prevent injuries linked to under-fueling 16:22 - The role of dietitians and mental health support in endurance sport 18:39 - Recognizing signs of under-fueling: fatigue, sickness, and poor recovery 20:27 - The psychology of “junk food” and flexible fueling habits 21:28 - Over-fueling: myth or reality? When less might be more 23:22 - How to adapt fueling based on workout intensity and duration 24:18 - Linking immune health and fueling, managing stress impacts 26:12 - Practical tips for different body sizes and stomach capacities 27:00 - Celebrating fueling flexibility and personality-informed choices 29:34 - The importance of consistency and small wins in nutrition habits 30:55 - The significance of sleep and routine for optimal fueling 33:16 - Early signs of training and fueling issues on training data and feedback 35:59 - Summary: Layering small wins for sustained endurance success Come find us Cartel Coaching — Swim. Bike. Run. Together.

    36 min

  7. APR 5

    1# Navigating Training Fatigue and Recovery in Triathlon

    In this episode, we delve into the nuanced understanding of training fatigue, overtraining, and how athletes—whether seasoned pros or busy age-groupers—can optimize recovery strategies to improve performance and well-being. We explore practical insights on balancing life's stresses with training demands, emphasizing the importance of sleep, nutrition, and mind-set. Key Topics: The difference between short-term fatigue and overtraining syndromeHow life stressors impact recovery and performanceThe role of sleep and nutrition in adaptive trainingRecognizing training trends to avoid survival modeStrategies to stay motivated and maintain consistencyThe importance of rest days and mental flow statesAdjusting training based on fatigue signals and trendsReal-life examples of managing stress, injury, and recoveryThe significance of trust in training plans and trusting your body’s feedbackTimestamps: 00:00 - Introducing the episode's focus on training fatigue and recovery 02:08 - Personal struggles with fatigue after a tough training session 03:27 - Differentiating between short-term fatigue and long-term overtraining 04:37 - Multi-system disruption and signs of systemic fatigue 05:56 - Comparing pro vs. age-group athlete stresses and adaptation 07:51 - Handling non-training stressors like work, family, and finances 10:11 - The critical role of sleep and recovery protocols 11:31 - Scientific insights into HRV and sleep tracking benefits 12:29 - How to structure training sessions with consistency and balance 14:39 - Overcoming mental hurdles, including self-doubt and perfectionism 15:25 - Identifying warning signs of excessive fatigue vs. laziness 16:41 - Using heart rate, power, and pace trends to guide training adjustments 17:23 - External stresses and mental health in training 18:22 - Setting up pre-session cues and routine to improve effort 19:42 - Staying motivated through goal-reaffirmation and routines 22:36 - Finding training environments and groups for motivation 26:18 - Leveraging social tools and routines for easier training adherence 29:00 - Knowing when to push through fatigue vs. when to rest 32:58 - The importance of strategic rest and avoiding survival training modes 35:44 - Common mistakes among age-group athletes for overtraining 37:18 - Practical advice for chronically tired athletes Come find us Cartel Coaching — Swim. Bike. Run. Together.

    39 min
  • 7 Episodes

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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