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.
Real Coaching Podcast
Claim This Podcastby Joel Filliol
4.6(41 reviews)
36 episodes
Updated Daily
Accepts GuestsHas SponsorsLocation 🇬🇧
48
Podcast Authority
BetaFairBased on show quality, social media presence, reviews, charts, and more
Quality76
Social0
YouTube0
Engagement51
Podcast Overview
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.
Language
🇺🇲
Publishing Since
10/27/2015
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48
Podcast Authority
BetaFairBased on show quality, social media presence, reviews, charts, and more
Quality76
Social0
YouTube0
Engagement51
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excellent
Episode Length
1h 40m
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Every 116 days
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Recent Episodes
March 10, 2026
The Top 20 Rules for Faster Triathlon Swimming
<p>Joel Filliol revisits the purpose of the Real Coaching Podcast and the Substack long-form series with accompanying episodes focused on simplifying endurance training into "world class basics." In this episode he expands on his 2012 article "Top 20 Swim Rules for Faster Triathlon Swimming," arguing that conditioning and frequency drive improvement more than traditional drills, and that athletes should build swim-specific fitness to hold technique, complete longer main sets, and handle higher stroke rates for open-water conditions. He discusses when to include quality, why not to overfocus on stroke counts or kick sets, and how to use bands, paddles, and other tools effectively without relying on them as a crutch, plus the role of dryland work, repetition, and a mindset of patience and enjoyment.</p> <p>SHOW NOTES</p> <p>00:00 Why Real Coaching</p> <p>02:19 Top 20 Swim Rules</p> <p>04:32 Conditioning Beats Drills</p> <p>06:44 Drills and Motor Learning</p> <p>09:21 Swim Frequency Wins</p> <p>10:53 Long Main Sets</p> <p>12:30 Mindset and Flow</p> <p>14:54 Swim Fitness for Bike Run</p> <p>16:36 Race Pace Skills</p> <p>17:38 Make Every Swim Count</p> <p>19:39 Stop Counting Strokes</p> <p>22:41 Kick and Body Position</p> <p>23:59 Band and Paddles Tools</p> <p>29:42 Head Position Fixes</p> <p>30:45 Short Reps and Stroke Rate</p> <p>33:49 Keep Sessions Simple</p> <p>34:54 Masters Groups and Tools</p> <p>39:17 Dryland Strength Boost</p> <p>40:16 Love Swimming Repetition</p> <p>43:07 Wrap Up and Support</p> <p>Follow Joel on <a href= "http://www.youtube.com/channel/UC8BxIVCTII0tJ0bvBrvn1RQ">youtube</a>, <a href="https://twitter.com/joelfilliol">X</a>, <a href= "http://instagram.com/joelfilliol">Instagram</a>, <a href= "https://www.facebook.com/JoelFilliolCoaching">facebook</a>, <a href= "https://www.linkedin.com/in/joel-filliol-9064825b/">LinkedIn</a>, and <a href="https://joelfilliol.substack.com/">substack</a> where there is written version of this podcast. <br /> Substack article: <a href= "https://joelfilliol.substack.com/p/top-20-rules-for-faster-triathlon"> The Top 20 Rules for Faster Triathlon Swimming</a><br /> Substack article: <a href= "https://open.substack.com/pub/joelfilliol/p/risk-and-reward">Risk and Reward</a><br /> Substack article: <a href= "https://joelfilliol.substack.com/p/zone-1-is-where-the-magic-happens"> Zone 1 is where the magic happens </a><br /> Substack article: <a href= "https://open.substack.com/pub/joelfilliol/p/progression-a-powerful-training-heuristic"> Progression: A powerful training heuristic</a><br /> Substack article: <a href= "https://joelfilliol.substack.com/p/dont-be-a-january-champion">Don't be a January Champion</a></p>
March 3, 2026
Risk and Reward
<p>The Mental Edge in Triathlon: Risk, Confidence, and Leaving One Rep in the Bank</p> <p>Joel Filliol introduces the Real Coaching Podcast, his background coaching elite triathletes, and the origin of "Real Coaching". Inspired by Jan Frodeno's Going Mental interview with Alistair Brownlee, Filliol reflects on the mental side of performance, distinguishing competition confidence and assertiveness from training decision-making. He recalls Brownlee's dominant 2010 Madrid win after a stress fracture and his London collapse and heat stroke, highlighting both strengths and risks of pushing limits. Using Frodeno and Brownlee's "99.9% vs 101%" discussion and Non Stanford's reflections on injury, overtraining, and Rio 2016, he argues most athletes should prioritize consistency, buffers, and arriving healthy, guided by the heuristic of finishing with "one rep left in the bank."</p> <p>This podcast serves as an extended version of an article on the Real Coaching Substack, offering valuable advice for athletes and coaches alike.</p> <p>00:00 Welcome and Background</p> <p>01:01 Why Real Coaching</p> <p>02:07 Subscribe and Services</p> <p>03:18 Inspiration Going Mental</p> <p>05:47 Mental Edge Framework</p> <p>07:10 Alistair Racing Mindset</p> <p>10:22 Madrid Comeback Win</p> <p>13:06 London Heatstroke Lesson</p> <p>16:35 Training 99 Percent Trap</p> <p>22:45 Red Line Warning Signs</p> <p>25:51 Injury Cycles and Recovery</p> <p>29:26 Non Stanford Perspective</p> <p>35:27 Consistency Over Perfection</p> <p>37:43 One Rep in the Bank</p> <p>40:19 Wrap Up and Next Time</p> <p><strong>Follow Joel on</strong> <a href= "http://www.youtube.com/channel/UC8BxIVCTII0tJ0bvBrvn1RQ"><strong>youtube</strong></a><strong>,</strong> <a href= "https://twitter.com/joelfilliol"><strong>X</strong></a><strong>,</strong> <a href= "http://instagram.com/joelfilliol"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://www.facebook.com/JoelFilliolCoaching"><strong>facebook</strong></a><strong>,</strong> <a href= "https://www.linkedin.com/in/joel-filliol-9064825b/"><strong>LinkedIn</strong></a><strong>, and</strong> <a href= "https://joelfilliol.substack.com"><strong>substack</strong></a> <strong>where there is written version of this podcast. </strong></p> <p><strong>Substack article: <a href= "https://open.substack.com/pub/joelfilliol/p/risk-and-reward">Risk and Reward</a></strong></p> <p><strong>Substack article: <a href= "https://joelfilliol.substack.com/p/zone-1-is-where-the-magic-happens"> Zone 1 is where the magic happens</a> </strong></p> <p><strong>Substack article: <a href= "https://open.substack.com/pub/joelfilliol/p/progression-a-powerful-training-heuristic?r=ovov6&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true">Progression: A powerful training heuristic</a></strong></p> <p><strong>Substack article: <a href= "https://joelfilliol.substack.com/p/dont-be-a-january-champion?r=ovov6"> Don't be a January Champion</a></strong></p>
February 10, 2026
Zone 1 is where the magic happens
<p>Slowing Down to Go Faster:</p> <p>In this episode of The Real Coaching Podcast, Joel Filliol, an international triathlon coach, delves into the significance of Zone 1 training. Contrasting the popular high-intensity training methods, Joel argues that consistent, low-intensity work over time is crucial for long-term athletic performance and talent development. He discusses the common training errors, particularly the tendency to perform low-intensity work too fast, and emphasizes the importance of managing intensity to allow for a greater accumulation of volume.</p> <p>Joel also explores the misconceptions surrounding Zone 2 training and provides insights into appropriate training intensities using a five or six-zone model.</p> <p>This podcast serves as an extended version of an article on the Real Coaching Substack, offering valuable advice for athletes and coaches alike.</p> <p>00:00 Introduction to the Real Coaching Podcast</p> <p>00:08 The Importance of Zone One Training</p> <p>02:11 Common Training Errors</p> <p>02:42 Understanding Zone Two Training</p> <p>03:24 Intensity Management for Long-Term Success</p> <p>06:02 The Role of RPE in Training</p> <p>07:47 The Impact of Popular Athletes on Training Trends</p> <p>0:17 The Debate on Training Intensities</p> <p>12:18 The Importance of Slowing Down</p> <p>28:45 Personal Insights and Experiences</p> <p>34:50 Conclusion and Final Thoughts</p> <p><strong>Follow Joel on</strong> <a href= "http://www.youtube.com/channel/UC8BxIVCTII0tJ0bvBrvn1RQ"><strong>youtube</strong></a><strong>,</strong> <a href= "https://twitter.com/joelfilliol"><strong>X</strong></a><strong>,</strong> <a href= "http://instagram.com/joelfilliol"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://www.facebook.com/JoelFilliolCoaching"><strong>facebook</strong></a><strong>,</strong> <a href= "https://www.linkedin.com/in/joel-filliol-9064825b/"><strong>LinkedIn</strong></a><strong>, and now</strong> <a href= "https://joelfilliol.substack.com"><strong>substack</strong></a> <strong>where there is written version of this podcast. </strong></p> <p><strong>Substack article: <a href= "https://joelfilliol.substack.com/p/zone-1-is-where-the-magic-happens"> Zone 1 is where the magic happens</a> </strong></p> <p><strong>Substack article: <a href= "https://open.substack.com/pub/joelfilliol/p/progression-a-powerful-training-heuristic?r=ovov6&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true">Progression: A powerful training heuristic</a></strong></p> <p><strong>Substack article: <a href= "https://joelfilliol.substack.com/p/dont-be-a-january-champion?r=ovov6"> Don't be a January Champion</a></strong></p>
36 total episodes available with 1 transcripts
Recent guests on Real Coaching Podcast
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Matt Bottrill
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Gavin Smith
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Fabio Rastelli
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Leo Bergere
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Leonie Periault
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Katie Zaferes
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Peter Leo
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Drew Box
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Brad Beer
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Joel Filliol
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Joachim Willén
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Barrie Shepley
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