Real Coaching Podcast

Joel Filliol
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Real Coaching with international triathlon coach Joel Filliol is a conversation about high performance coaching through the eyes of coaches and athletes on the front lines. From training basics, periodisation, planning, and performance to communication and athlete management, we discuss how to improve every athlete.

  1. 1D AGO

    Zone 1 is where the magic happens

    Slowing Down to Go Faster: In this episode of The Real Coaching Podcast, Joel Filliol, an international triathlon coach, delves into the significance of Zone 1 training. Contrasting the popular high-intensity training methods, Joel argues that consistent, low-intensity work over time is crucial for long-term athletic performance and talent development. He discusses the common training errors, particularly the tendency to perform low-intensity work too fast, and emphasizes the importance of managing intensity to allow for a greater accumulation of volume. Joel also explores the misconceptions surrounding Zone 2 training and provides insights into appropriate training intensities using a five or six-zone model. This podcast serves as an extended version of an article on the Real Coaching Substack, offering valuable advice for athletes and coaches alike. 00:00 Introduction to the Real Coaching Podcast 00:08 The Importance of Zone One Training 02:11 Common Training Errors 02:42 Understanding Zone Two Training 03:24 Intensity Management for Long-Term Success 06:02 The Role of RPE in Training 07:47 The Impact of Popular Athletes on Training Trends 0:17 The Debate on Training Intensities 12:18 The Importance of Slowing Down 28:45 Personal Insights and Experiences 34:50 Conclusion and Final Thoughts Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.  Substack article: Zone 1 is where the magic happens  Substack article: Progression: A powerful training heuristic Substack article: Don't be a January Champion

    36 min

  2. FEB 2

    Progression: A powerful training heuristic

    Progression: A powerful training heuristic In this episode of the Real Coaching Podcast, Joel Filliol, an international coach based in the UK and Spain, dives into the concept of progression as a training heuristic. Reflecting on the lessons from his substack article 'Don't Be a January Champion,' he discusses the importance of timing and avoiding the common pitfall of too much intensity too soon. Joel emphasizes building a robust database of experiences to create valuable knowledge that can be applied across various contexts. He also explains the benefits of progressive training sessions that gradually increase in intensity, enhancing athletes' ability to manage their perceived exertion and build long-term consistency. The episode further explores managing training loads over multi-year cycles and addresses strategies for working with younger athletes. To wrap up, Joel answers listener questions on topics like mixed team relay strategies and overcoming performance plateaus. The discussion underscores that consistency trumps intensity and the need for a long-term perspective in athlete development. 00:00 Introduction to the Real Coaching Podcast 00:02 Reflecting on the 'Don't Be a January Champion' article 00:56 The Importance of Timing in Athlete Performance 01:35 Learning from Top Athletes and Coaching Wisdom 02:52 Using Progression as a Training Heuristic 03:42 Managing Training Intensity and Consistency 05:12 The Concept of Progression in Training 06:35 Day-to-Day Variation and Athlete Self-Management 12:02 Seasonal and Multi-Year Progression Strategies 21:12 Q&A: Mixed Team Relay and Athlete Development 30:33 Q&A: Working with Under 16 Athletes 37:26 Q&A: Overcoming Performance Plateaus 41:42 Q&A: Optimal Training Intensity 45:10 Conclusion and Final Thoughts Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.  Substack article: Progression: A powerful training heuristic Substack article: Don't be a January Champion

    46 min

  3. JAN 26

    Don't be a January ChampionDon't be a January Champion

    Avoiding the January Champion Trap: Insights on Season Planning and Performance Longevity In this episode of the 'Real Coaching Podcast,' Joe Filliol, an experienced international coach, delves into the concept of effective periodization and the pitfalls of peaking too early in the season. Drawing on his extensive coaching background across multiple countries and elite athletes, Joe discusses the importance of finding the right training load at the right time to ensure peak performance when it truly matters. He reflects on the dangers of early high-intensity training and how it can compromise long-term progression and sustainability. The episode also emphasizes avoiding short-term thinking and maintaining a patient, long-term approach to athlete development. Additionally, Joe offers insights into his coaching philosophy and services for ambitious athletes and coaches looking to break through performance plateaus. 00:00 Introduction to the Real Coaching Podcast 00:02 Joe Filliol's International Coaching Journey 01:04 Exploring Different Training Methods 01:46 The Concept of 'Don't Be a January Champion' 02:18 Challenges of Early Season Performance 03:08 Importance of Periodization and Long-Term Planning 08:44 Opportunity Cost in Training 11:51 Managing Intensity and Consistency 20:38 The Role of Coaches in Long-Term Athlete Development 22:15 Conclusion and Coaching Opportunities Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.  Real Coaching Podcast Popular episodes: 10: The Impact of Scientific Knowledge on Coaching 5: Swim Myth Busting 15: Training Needs Hierarchy

    23 min

  4. JAN 9

    Championship Reflections in Triathlon

    Championship Reflections in Triathlon: Common Errors and Key Insights In this episode of the Real Coaching Podcast, high-performance coach Joel Filliol reflects on common errors and key insights from championship performances in triathlon throughout 2025. Joel discusses the importance of managing training loads, avoiding early peaks, and respecting environmental conditions and travel. He also dives into the dynamics of race preparation, travel impacts, psychological and physiological considerations, and tapering strategies. Joel highlights specific races such as Wollongong and Kona, and evaluates the role of new technologies like Race Ranger in enhancing the understanding of drafting and race dynamics. He also reflects on Super Tri racing dynamics and the potential influence of race motos across formats of cycling and triathlon. The episode concludes with thoughts on season planning and guidance for athletes and coaches looking to improve their performance. 00:00 Introduction to the Real Coaching Podcast 00:08 Achievements and Background 00:52 Podcast History and Evergreen Episodes 01:29 Highlights from the 2025 Season 05:17 Common Errors in Championship Preparation 17:39 Reflections on Championship Performances 23:00 Innovations and Equipment in Triathlon 31:37 Race Ranger Data and Drafting Insights 41:11 Conclusion and Coaching Opportunities SHOW NOTES Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.  Real Coaching Podcast Popular episodes: 10: The Impact of Scientific Knowledge on Coaching 5: Swim Myth Busting 15: Training Needs Hierarchy

    43 min

  5. 05/13/2025

    Optimising Bike Fitting and Aerodynamics with Matt Bottrill

    In this episode of The Real Coaching Podcast, Joel Filliol welcomes Matt Bottrill from Matt Bottrill Performance Coaching. The discussion delves into Bottrill's extensive expertise in bike fitting, aerodynamics, wind tunnel testing, and optimising performance for world-class triathletes and cyclists. Topics include the process of refining bike positions, myths and trends in bike fitting, the importance of shoe design, short cranks, saddles, and helmets. Bottrill also shares his experience working with high-profile athletes like Vincent Luis and provides insights into practical drills for enhancing riding efficiency. The episode emphasises the significance of integrating proper bike fitting with rigorous training methods to achieve peak race performance. Support the Real Coaching Podcast: Itunes: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2 Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/    EPISODE TIMELINE 00:00 Introduction to The Real Coaching Podcast 02:58 Matt Bottrill's Background and Achievements 05:37 Training and Optimisation Strategies 07:30 The Evolution of Bike Fitting 11:00 Aerodynamics and Performance Insights 15:39 Coaching Philosophy and Techniques 18:00 Practical Drills and Training Tips 36:45 Understanding Power Generation and Pedal Efficiency 38:51 The Importance of Cleat Position and Q Factor 40:47 Balancing Aerodynamics and Running Efficiency 42:18 The Role of Bike Fitting in Performance 44:09 The Evolution of Bike Fitting Techniques 45:23 Case Study: Working with Vince Luis 48:39 The Art and Science of Bike Fitting 01:01:13 The UK Time Trial Scene and Its Influence 01:08:25 Optimising Aerodynamics with Forearm Support 01:09:15 Addressing Saddle Problems and Bike Fit 01:10:58 Cleat Position and Mid-foot Cleats 01:14:25 Insoles and Foot Support 01:17:03 Cleat Wedges and Leg Length Discrepancies 01:19:45 Preferred Pedal Systems and Shoe Design 01:22:09 Shorter Cranks and Hip Mobility 01:25:43 Saddle Selection and Pressure Mapping 01:29:51 Summarising Bike Fit Myths and Best Practices 01:33:04 Conclusion and Follow-Up   SHOW NOTES / LINKS  Matt Bottrill Performance Coaching: https://www.mattbottrillperformancecoaching.com Matt Bottrill Youtube channel: https://www.youtube.com/@mattbottrillcoaching  Matt Bottrill instagram https://www.instagram.com/bottrillmatthew/

    1h 35m

  6. 05/05/2025

    Coaching Cassandre Beaugrand to Olympic Gold: Insights from Gavin Smith

    In this episode of The Real Coaching Podcast, Joel Filliol speaks with Gavin Smith, Head Coach of the Loughborough University Triathlon Program, about his experience coaching Olympic champion Cassandre Beaugrand to a gold medal at the Paris Games. They delve into the preparation, challenges, and strategies that led to her historic victory. The discussion also explores the dynamics of building trust, managing a high-performance environment, and fostering lasting legacies in triathlon programs. Additionally, they touch on the role of support staff, training partners, and the evolving nature of triathlon competition. Support the Real Coaching Podcast: Itunes: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2 Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/  EPISODE TIMELINE 00:00 Introduction to the Podcast and Guest 00:25 Coaching Olympic Champion Cassandre Beaugrand 00:55 Challenges and Strategies on Race Day 01:13 Developing Bike Performance and Team Support 01:31 Gavin Smith's Coaching Journey 02:04 Building Trust and Communication 02:21 Managing Dynamics with British Triathlon 02:58 Unique Environment at Loughborough University 03:52 Supporting the Podcast and Coaching Services 04:30 Discussion with Gavin Smith Begins 04:50 Preparing for the Home Olympics 05:45 Race Day Emotions and Reflections 09:54 Managing Pre-Olympic Challenges 13:34 Race Execution and Key Moments 18:35 Post-Race Reflections and Emotions 22:12 Building Momentum and Trust with Cassandra 30:37 Training Strategies and Building Confidence 36:48 Post-Olympics Reflections 37:13 Cass's Swimming Strategy and Challenges 38:38 Cass's Remarkable Recovery 39:29 Coaching Cass: Emotional Rollercoaster 40:53 Managing Energy and Strategies 42:41 Building Trust and Communication 49:30 Navigating University and British Triathlon Dynamics 01:02:08 Training Environment and Athlete Management 01:10:55 Managing Athlete Confidence and Positioning 01:12:52 The Evolution of Women's Racing Tactics 01:14:10 Creating a Supportive Training Environment 01:16:25 Balancing Individual and Group Training Needs 01:20:39 Challenges of Athlete Transition and Legacy 01:31:55 Future of Triathlon Training and Competition 01:44:46 Reflections on Coaching Success and Future Goals   SHOW NOTES / LINKS  Loughborough Triathlon Instagram: https://www.instagram.com/lboroltpc/  Loughborough Triathlon website https://www.lboro.ac.uk/sport/sports/triathlon/performance/  Loughborough Triathlon coaching team: https://www.lboro.ac.uk/sport/sports/triathlon/coachingteam/ 220 Magaizine article with Gavin: https://www.220triathlon.com/training/10-ways-to-train-like-olympic-champion-cassandre-beaugrand

    1h 50m

  7. 04/18/2025

    Coaching Paris medallist Leo Bergere: Inside Fabio Rastelli's process

    In this episode of the Real Coaching Podcast,  Joel Filliol speaks with Italian coach Fabio Rastelli about his coaching experiences with his Turbo Tribe Squad, including French Olympians in Paris 2024, Leo Bergere, the Bronze medallist, and Leonie Periault. Fabio discusses the origins and success of his squad, the balance between individual and group training, and the nuances of managing athletes for both short and middle-distance events. He reflects on the challenges faced during the Paris Olympics, the importance of maintaining stability in a training system, and the dynamics of the relay races. Fabio also shares his approach to integrating theory with practice and the benefits of constant learning and shared knowledge among coaches. Support the Real Coaching Podcast: Itunes: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2 Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/  00:00 Introduction to the Real Coaching Podcast 02:31 Meet Coach Fabio Rastelli 03:09 The Origin of Turbo Tribe Squad 06:11 Challenges and Doubts in Coaching 10:16 Balancing Training and Personal Life 16:15 Fabio's Background and Career Path 24:22 Principles and Values in Coaching 29:38 Reflections on the Paris Olympics 40:23 Balancing Multiple Disciplines in Training 47:27 Analyzing Athlete Preparation and Race Strategy 48:54 Challenges of Drafting and Non-Drafting Races 50:25 Managing the Unique Swim at the Paris Games 51:59 Dealing with Race Delays and Mental Preparation 01:00:15 Reflections on the Relay and Team Dynamics 01:07:05 The Importance of Stability in the French System 01:13:04 Post-Olympic Reflections and Future Goals 01:16:46 Balancing Individual and Group Training 01:22:26 Evolving Coaching Methods and Continuous Learning 01:27:47 Conclusion and Final Thoughts   SHOW NOTES / LINKS  Fabio's Personal website https://fabiorastelli.com  Fabio's personal instagram  https://www.instagram.com/fabio.rast/ Turbo Tribe Squad instagram https://www.instagram.com/turbotritribe Research Gate: https://www.researchgate.net/profile/Fabio-Rastelli

    1h 33m

  8. 04/02/2025

    Katie Zaferes: From World Champion to Coach - Building the AUXO Collective

    In this episode of the Real Coaching Podcast, Joel Filliol is joined by Katie Zaferes, former World Triathlon Champion and double Olympic medallist turned coach. The discussion delves into Katie's transition from being a world-class athlete to embarking on a coaching career. They explore Katie's reflection on her experiences, the inception of her new project 'AUXO Collective' based in North Carolina, and her vision of creating a supportive and growth-oriented training environment for athletes. Katie shares her coaching philosophy emphasizing simplicity, sustainability, and fostering athlete independence. The conversation highlights the challenges in setting up a new program, her approach to recruiting the right athletes, and the valuable lessons learned from her own career that she aims to pass on to her trainees. Support the Real Coaching Podcast: Itunes: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2 Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/  TIMELINE 00:00 Introduction to the Podcast 00:02 Katie Zaferes' Coaching Journey 00:52 Goals and Philosophy of Katie's Coaching Project 02:01 Support and Challenges in Coaching 02:09 Encouraging Curiosity and Openness in Coaching 04:47 Katie's New Coaching Project in North Carolina 06:24 Katie's Reflections on Coaching Nuances 09:51 The Importance of Daily Training Environments 18:35 Challenges and Evolution of the AUXO Collective 22:06 Learning from Other Successful Programs 28:02 Balancing Community and High Performance 37:51 Katie's Coaching Philosophy and Approach 49:24 Balancing Autonomy and Decision-Making in Coaching 50:39 Connecting with Different Athlete Personalities 51:39 Building a Supportive Training Environment 53:14 Handling Challenging Athletes and Group Dynamics 56:12 The Importance of Athlete Buy-In 01:00:00 Transitioning from Athlete to Coach 01:02:32 Applying Personal Athletic Experience to Coaching 01:06:19 The Role of Reflection and Process in Coaching 01:10:46 Managing Training Intensity and Athlete Well-being 01:22:11 Advice for Aspiring Coaches and Athletes 01:30:21 Concluding Thoughts and Future Plans SHOW NOTES AUXO Collective instagram: https://www.instagram.com/auxocollective/  Katie Zaferes instagram: https://www.instagram.com/kzaferes6/

    1h 35m
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4.6
out of 5
41 Ratings

About

Real Coaching with international triathlon coach Joel Filliol is a conversation about high performance coaching through the eyes of coaches and athletes on the front lines. From training basics, periodisation, planning, and performance to communication and athlete management, we discuss how to improve every athlete.

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