Let's discuss why triathlon requires very different skills than swimming, running and cycling; and best practices from those disciplines may not be applicable in triathlon.

For example, triathlon swimming differs in duration, speed, conditions (open water instead of a pool, the mass swim instead of individual lanes), and tactics (you need to take care of your leg muscles, as there is running and cycling ahead). Thus, swimming for a triathlon should be approached completely differently.

In the lecture, we will analyze the difference in technique, metabolism, and tactics, compare work in different zones of intensity and differences in TAN, VLamax, and find out how other sports (strength training, core training, yoga and stretching) affect the results in triathlon. At the end of the lecture, you will receive 7 principles of preparation for the triathlon.

In the lecture, Jo will explain the 20-minute FTP test, how physiology determines the anaerobic threshold, and how it affects running speed. After that, we will look at the metabolic profiles of different athletes and their results.

You will learn about the anaerobic threshold, how it affects the rate of anaerobic and aerobic metabolism, and how it affects the race passage. We'll look at specific VLamax and VO2max metrics and see how the metrics change with different workouts.

We will also discuss three ways to test the body and explain why the FTP test is useless and can lead you astray.

In the lecture, we will analyze the basic, fundamental principles of healthy nutrition, and later, we will discuss two key topics - nutrition in training and nutrition during the race.

We will look at the latest research that is changing how we think about healthy eating habits (for example, scientists advise eating 2 times more nuts than meat and limiting fish consumption).

You will also learn how to eat to increase VLamax, and why carbohydrates should not be eaten before (and during) running and cycling workouts, and it is highly recommended before swimming. We will discuss why you can consume the norm of protein in your daily diet (protein supplements can even hurt!), And you should not be afraid of cholesterol at all.

And in the lecture, you will learn all aspects of the diet the week before the race (carb loading), on the day of the race and at the race itself.

In the lecture, Jo will talk about three important principles of swimming training, swimming equipment, basic mistakes and open-water swimming in a triathlon.

We will also discuss Jo's approach to training - for example, he focuses more on the volume of training than on technique and advises not to spend time on exercises during training (but immediately start swimming) and use shoulder blades and a bowl.

After that, we'll break down the 7 main myths associated with triathlon swimming (for example, you should not raise your elbow high, as the coach requires). And in the end, we will analyze the recommendations: breathing, rotation of the body, and movement of the hands.

Triathlon does not forgive mistakes. And if you have problems with your bike in the middle of the track, you can lose valuable time.

In this lecture, you will learn about the most important element of cycling - a bicycle, and how important it is to understand its structure. Can you take it apart and assemble it down to the smallest detail? Adjust the brakes and top up the brake fluid? Fix a broken tire?

Jo will also talk about aero-position - a position that minimizes air resistance (and therefore saves time and effort), and how every detail of the bike (wheels, tires, frame, aerobar and even bottle mount) affects your aerodynamics.

This lecture will look at the basic principles of running training, focusing on safety, regularity, and volume. You will learn how to balance training load and injury risk and effectively train at each stage of triathlon training.

We will also discuss what is more important for the result - weekly training volume or intensity, and what is more important in the race - running speed or running economy. You'll also learn how running economy affects your performance and how slow running helps you run faster.

In this lecture, you will receive a complete list of everything you need to take to the competition, from your license plate and passport to tools for the bike.

Jo will also tell you what procedure should be followed at each stage of the triathlon, explain how to prepare the bike in the transition zone (up to the set gear at the start), how to prepare for swimming (and what Vaseline and gloves are for), how to switch from swimming to cycling (and why you shouldn't towel dry yourself at this point), and how baby powder and glue can come in handy when transitioning from cycling to running.

Based on his coaching experience and recent research, Jo will show that sometimes training for 10 hours a week is more effective than training for 40 hours.

You will learn about the physiological aspect of training: in specific cases, we will analyze how much training and duration are necessary for different VO2max/VLAmax/aerobic threshold indicators. Jo will show you a training plan and how it is adjusted based on the available time per week and the time remaining before the start.

And we will also discuss the psychological aspect of preparation: Jo will talk about what common character traits he notices in successful athletes and how to get rid of doubts and believe in yourself.

In this lecture, you will learn what a metabolic profile is, what indicators make it up, and with what training you can improve them.

We will also talk about how to correctly measure performance indicators (in what conditions, with what meters, and how often), what is the INSCYD test, how to calculate FTP on your own for running and cycling, and why there is no need to calculate intensity zones for swimming.

In the lecture, Jo will tell you how to get to Kona, what result you must achieve, and how it depends on your metabolic profile.

We'll deeply dive into how VLamax, VO2max, FATmax, and running economy determine victory in the competition and how to create a training plan to improve them and qualify for the World Championships.

You will learn how to identify your strengths and weaknesses, how your result is affected by weather (heat, precipitation, waves), time zone changes, and how to take care of mental stability - after which we will analyze examples of specific races and their differences (competition, weather conditions, slope, water temperature).

In this lecture, we will learn how nutrition affects your performance and how to calculate the right amount of carbohydrates and fatty acids that would fuel you throughout the race. After that, we will analyze the important nuances that must be observed when swimming, ranging from a place in line to pulmonary oedema.

Next, we will look at specific results, what pace to keep on a cycling race, and why running is the most important part of a triathlon.

Ultimately, we will break down your expectations from a triathlon, what you need to think about during the race, and why the audience's support can be a decisive factor.

In this lecture, you will learn how to train after the end of the season so as not to lose shape, how much training Jo recommends to follow, and what the Pareto principle and reverse periodization have to do with it.

We'll discuss what other sports can be great additions to your training and how the off-season allows you to improve your performance in one of the disciplines.

In the end, Jo will answer the most common questions related to triathlon training: how to choose your training goal, what to look for first, what is the difference between the approach of women and men, and how to become a coach and help athletes.

You'll learn how to make the most of winter training, improve your weak points and approach winter training for each discipline: for example, we'll look at how to work with turbo machines and treadmills and swim more and faster.

Jo will also discuss how strength training, core training, stretching and yoga can help develop your muscles and why cross-country skiing is better. You will also learn how necessary and valuable camps are and how to combine them with your regular workouts.