Inside Elite Triathlon Coaching: Aerobic Foundations, Body Composition & The Art of Individualization

What does it really take to coach elite triathletes to world-class performances? Reto Braendli, Swiss triathlon coach and former performance lab specialist, joins us to share the individualized approach behind some of pro triathlon's most remarkable recent results.

Reto coaches Sara Svensk (8th Kona 2024 with sub-3hr marathon), Anne Reischmann (back-to-back Ironman wins at Cozumel & South Africa), and Imogen Simmonds (9th overall T100 2024). In this Expert Series episode, he reveals how Sara ran one of the fastest marathons at Kona with only 4 hours of running per week (50% on a treadmill) due to injury.

We dive deep into body composition analysis, Reto's balanced fueling philosophy that rejects both extreme high-carb and low-carb trends, and the truth about how pro athletes' nutrition needs differ from weekend warriors. Plus, insights on indoor versus outdoor cycling, optimal cadence, Anne's decision to race Kona while pregnant, and why loving what you do matters more than any training protocol.

Whether you're a coach or athlete, this conversation offers practical wisdom for smarter, more sustainable training.

00:00 Welcome and Introduction

00:27 Reto's Background and Career

01:33 Coaching Philosophy and Approach

02:16 Case Studies: Coaching Elite Athletes

05:25 Training Strategies and Adaptations

11:39 Balancing Training and Life for Age Groupers

17:36 Body Composition in Endurance Sports

25:20 Nutrition and Fueling Strategies

35:06 Approximate Energy Demand in Athletes

36:23 Fueling Strategies for Endurance Athletes

37:46 Integrating Cycling into Triathlon Training

39:54 Indoor vs. Outdoor Cycling: Pros and Cons

43:37 Cadence and Bike Position: Optimizing Performance

49:02 Coaching Anne Reischmann Racing Kona Pregnant: A Unique Challenge

55:45 Handling Doping Allegations: A Coach's Perspective

01:02:04 Final Advice for Athletes and Coaches