Real Coaching with Joel Filliol

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.

Optimising Bike Fitting and Aerodynamics with Matt Bottrill 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: Spotify: Subscribe to the Real Coaching Substack: 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: Matt Bottrill Youtube channel: Matt Bottrill instagram /episode/index/show/realcoaching/id/36546610

Coaching Cassandre Beaugrand to Olympic Gold: Insights from Gavin Smith 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: Spotify: Subscribe to the Real Coaching Substack: 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: Loughborough Triathlon website Loughborough Triathlon coaching team: 220 Magaizine article with Gavin: /episode/index/show/realcoaching/id/36435965

Coaching Paris medallist Leo Bergere: Inside Fabio Rastelli's process 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: Spotify: Subscribe to the Real Coaching Substack: 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 Fabio's personal instagram Turbo Tribe Squad instagram Research Gate: /episode/index/show/realcoaching/id/36219165

Katie Zaferes: From World Champion to Coach - Building the AUXO Collective 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: Spotify: Subscribe to the Real Coaching Substack: 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: Katie Zaferes instagram: /episode/index/show/realcoaching/id/35972580

Rethinking Endurance Training: Insights from Peter Leo 03/20/2025

Rethinking Endurance Training: Insights from Peter Leo In this episode of The Real Coaching Podcast, Joel Filliol engages in an insightful discussion with Peter Leo, an endurance training scientist at Aus Cycling, and coach for the world tour cycling team, Jayco Alula. They delve into Peter's transition from a student to a researcher and coach, and explore his research interests, practical applications, and significant insights on durability, training evolution post-pandemic, and athlete development. They highlight the contrast between training approaches in cycling and triathlon, and discuss the importance of chronic load, individualized training, and the psychological aspects of competition. Peter shares his personal journey and offers valuable advice on balancing high-performance roles, self-care, and maintaining sustainable professional relationships. The episode also touches on the potential for AI in sports performance analysis and the need for greater collaboration in triathlon research. 00:00 Introduction to the Real Coaching Podcast 00:02 Meet Peter Leo: From Student to Coach 00:57 Exploring Peter's Research and Coaching Insights 02:02 Leadership Interlude: Strategic Plans and Culture 06:03 Support the Podcast: Coaching and Camps 07:31 Discussion with Peter Leo Begins 09:41 Peter's Background and Career Journey 27:33 The Concept of Durability in Endurance Sports 39:53 Training Volume and Intensity: Pre and Post-Pandemic 49:02 The Role of Individualization in Coaching 57:08 Introduction to Triathlon Training Challenges 58:16 The State of Evidence-Based Training in Triathlon 01:00:32 The Impact of Course Demands on Triathlon 01:06:27 Data Sharing and Collaboration in Triathlon 01:30:26 The Role of National Federations vs. World Tour Teams 01:34:29 Balancing High Performance and Personal Well-being 01:37:41 Peter's Journey and Reflections 01:49:09 Conclusion and Final Thoughts Support the Real Coaching Podcast: Itunes: Spotify: Subscribe to the Real Coaching Substack: SHOW NOTES Research Gate Power Profiling: Power profiling and the power-duration relationship in cycling: a narrative review Peter’s PHD - Longitudinal physiological and performance characteristics of U23 elite cyclists Scientific Triathlon ep 319: Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319 Twitter: Episode 516 - Exploring the Science of Critical Power and Speed with Coach Peter Leo Dr. Peter Leo - Advancements and best practice for power profiling cyclists - Part 1 of 2 Dr. Peter Leo - Advancements and best practice for power profiling cyclists - Part 2 of 2 The Compound Score in elite road cycling A useful training intensity chart UAE's Performance Chief Unveils Pro Cyclists' Training Secrets Joel Filliol’s talk at INSEP about Simon Whitfield in 2015 Jason Fried’ blog on Culture: /episode/index/show/realcoaching/id/35788275

Pathways and Pitfalls: Coaching Reflections with Drew Box 03/07/2025

Real Physiotherapy with Brad Beer 02/28/2025

Real Physiotherapy with Brad Beer In this episode of The Real Coaching Podcast, Joel Filliol transitions the Real Coaching Podcast into The Real Physio Podcast, with guest Brad Beer from the Pogo Physio Clinic and The Physical Performance Show Podcast. The discussion dives deep into the importance of physiotherapy, the value of embedding a physio within training squads, and Brad’s approach to high-performance sports physiotherapy. Joel & Brad explore various aspects of injury prevention and recovery, effective coaching strategies, and how to integrate sports science and clinical research into practice. They also discuss dealing with common injuries like bone stress, Achilles problems, and shoulder pain in triathletes. Tune in for insights on fostering athlete health, psychological resilience, and the critical role of communication in high-performance sports. Subscribe to the Real Coaching Podcast: , , , 00:00 Introduction to The Real Physio Podcast 00:43 The Role of Physiotherapy in Triathlon Coaching 03:37 Challenges and Experiences in Australia 07:59 Interview with Brad Beer Begins 08:55 Brad Beer's Background and Philosophy 12:30 The Importance of Accurate Diagnosis and Communication 14:20 Empathy in Physiotherapy 16:05 Intersection of Psychology in Physio and Coaching 24:53 Balancing Clinical Experience and Research 39:38 Understanding and Preventing Bone Injuries 43:32 Optimizing Bone Health Through Targeted Workouts 44:56 Integrating Strength Training with Endurance Training 46:33 Effective Rehabilitation Strategies 47:37 Return to Running: Best Practices and Considerations 56:34 Managing Common Injuries in Triathletes 01:10:29 Self-Management Tips for Athletes 01:16:38 Closing Thoughts and Contact Information SHOW NOTES The Physical Performance Show Episode 193 - Joel Filliol, Elite Triathlon Coach, Olympic Performance Director Italian Triathlon Federation The Physical Performance Show Pogo Physio Clinic: About Brad Beer: Articles by Brad: Twitter: LinkedIN Instagram Follow Joel on , , , , , and now where you can subscribe to get the after dark commentary that is only available to subscribers /episode/index/show/realcoaching/id/35485890