Designing intensity-comparison interventions

Sebastian Sitko is a cycling and triathlon coach, and a sports scientist. His active involvement in coaching both amateur and professional athletes, as well in conducting and evaluating research means today’s episode is a perfect opportunity to discuss how to approach the integration of science and practice in cycling, triathlon, and other endurance sports. 

HIGHLIGHTS AND KEY TOPICS: 

• The most impactful sports science on Sebastian’s training and coaching practice
• Periodisation - science and practice. 
• How to implement block periodisation in your training program. 
• Sebastian’s approach to ultra-endurance training, with an extremely high proportion of low-intensity training
• Threshold training - science and practice
• Why Sebastian mainly prefers other intensities than threshold training in his coaching
• The myth of “active recovery” 
• What are the limitations of sports science, and applying it in training programs? 
• What are some common misinterpretations of scientific evidence by athletes and coaches? 

DETAILED EPISODE SHOWNOTES: 

• We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. 
• The shownotes for today's episode can be found at https://scientifictriathlon.com/tts688/

LINKS AND RESOURCES: 

• Sebastian’s website and Instagram
• Cycling 2.0: Evidence-based training for peak performance on the bike - Sebastian’s newly published book
• Sebastian Sitko, PhD | EP#376 - Sebastian’s first appearance on That Triathlon Show

WHAT SHOULD I LISTEN TO NEXT?

If you enjoyed this episode, I think you'll love the following related episodes:

• Training Talk with Kolie Moore | EP#271 - Kolie is a cycling coach known for his use of science and physiology in coaching.
• Training talk with cycling coach James Spragg | EP#251 - Similarly to Sebastian, James is a coach-scietist, and we discuss several topics in this episode from a “science to practice” perspective. 

You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.

You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. 

LEARN MORE ABOUT SCIENTIFIC TRIATHLON: 

• The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to our Newsletter
• Follow us on Instagram
• Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. 

HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? 

I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. 

• Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
• Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! 
• Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
• Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. 

SPONSORS: 

• Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.