Pro Triathlete Explains: Why Physiology Beats FTP-Based Training

Robbie Deckard is a professional middle-distance triathlete and triathlon coach, and the founder of Freaky Fast Aero Accessories. In this episode, Robbie and Mikael dig into the real differences between American and European training methods, using lactate and VLaMax to optimise training and performance, and how age-group triathletes can apply lab-grade thinking to swim, bike and run training without actually going into a lab. 💡 Today's shownotes (including links and related resources) can be found at https://scientifictriathlon.com/tts707/ HIGHLIGHTS AND KEY TOPICS: The real difference between FTP-centric American coaching and the German/Benelux style built around VLaMax, VO2max and physiological profiling. The evolution of VLaMax based training: from Alois Mader's 1970s model through Jan Olbrecht to current day coaches like Dan Lorang. Robbie's case for still doing dedicated VO2max work, including a case study that took an amateur cyclist's VO2max from 74 to 87 mL/kg/min over 58 weeks of block periodisation. Why building maximal aerobic power early is more valuable long-term than chasing threshold gains, and how that shapes the "durability" that separates junior and U23 cyclists from senior professional cyclists. How Robbie profiles athletes using LT1, LT2 and 5-minute power (or 500 yd swim time, or mile run time), and what typical percentage utilisation looks like for age-groupers versus elites. How he prescribes endurance, threshold and VO2max sessions in practice, including cues (power, pace, RPE), lactate targets, and why exact wattage precision on threshold work matters less than people think. Practical advice for age-groupers: open-water swim skills and ankle-band drills, running road races for pacing and durability, and hill running for strength and economy. Improving aerodynamics on a budget: reduce frontal area first, then refine airflow, and how to measure progress without a wind tunnel using Golden Cheetah or a simple speed sensor. 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. https://bit.ly/437O45p Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. https://bit.ly/4o1DI0o Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. https://bit.ly/4ufvbIW ZenAI is the next frontier of podcasting. It lets you turn your ideas into a podcast without any knowledge of audio editing, video, or production. You do the talking, and the AI handles the production, editing, clipping, and the rest, and you can direct your AI producer in plain English. You can even record from your phone, so no expensive studio gear is needed to sound great. ZenAI is a new product from Zencastr, a platform I've been a paying customer of for over nine years here at That Triathlon Show. ZenAI is currently in invite-only beta. Join the waitlist today here. http://bit.ly/4h0QFWJ THAT TRIATHLON SHOW: This is the video version of the podcast That Triathlon Show. You can find the audio and written (shownotes) versions of the podcast at the following locations: Spotify: https://bit.ly/4h5Sb81 Apple Podcasts: https://apple.co/4n5JETT Shownotes archives: https://bit.ly/3KLnUiV LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do: https://scientifictriathlon.com/ Contact us through our contact form - your message goes right into my email inbox: https://bit.ly/3L8DiWz Subscribe to our Newsletter: https://bit.ly/4n7QIj9 Follow us on Instagram: https://bit.ly/4ojlF4R Learn more about our coaching (https://bit.ly/4hcHfpk), training plans (https://bit.ly/4onOrkZ), and consultations (https://bit.ly/471pmVF). We have something to offer for everybody from beginners to professionals.