Real Coaching Podcast

Seven world titles, four athletes, ten years. After Vasco Vilaça sealed the 2026 World Championship title in Pontevedra, I looked back at what Mario Mola, Vincent Luis, Katie Zaferes and Vasco had in common. It wasn't talent or the biggest training loads. It was four things anyone can develop: coachability and trust, self-control, ownership, and high commitment.
I also congratulate Vince on winning the Ironman World Championship in Kona. I coached him from 2018 to 2025, including his two world titles. Then I catch up on what I've written on Substack since the last episode: Simon Whitfield, Vasco's first WTCS win, the bullshit asymmetry problem, overthinking, complexity, and long-term development.
Coaching for next season: if you're interested in working with me, now is the time to get set up. Details at joelfilliol.com
Chapters
00:00 Intro
00:21 Welcome, and Vasco's world title
01:16 Congratulations to Vince on winning Kona
02:08 What's in this episode
03:03 Coaching for next season
03:22 It Wasn't Talent: four world champions, and why a season-long series matters
05:21 Talent is table stakes
06:29 1. Coachability and high-trust relationships
11:05 2. Self-discipline and control
17:37 3. Ownership
22:45 4. High-commitment mindset
27:32 Bringing it together
28:58 Relentlessly Obsessed: lessons from Simon Whitfield
36:36 Behind the scenes on Vasco's first win in Samarkand
41:44 The Bullshit Asymmetry Problem
43:53 Overthinking Makes You Slower
46:55 Triathlon Is a Complex System
50:01 5 Principles That Survive Time
55:27 Build the Engine First
57:14 Chop Wood, Carry Water
1:00:02 Wrap-up and thanks
1:02:56 Coaching for next season, links and sign-off
This episode's main article
It Wasn't Talent: Lessons from 4 World Champions
Articles covered in the round-up
Relentlessly Obsessed: What I learned from Simon Whitfield
The Bullshit Asymmetry Problem
BTS on Vasco's Win in Samarkand
Overthinking Makes You Slower
Triathlon Is a Complex System. We Keep Treating It Like It Isn't.
5 Principles That Survive Time
Build the Engine First
Chop Wood, Carry Water
Mentioned in the episode
Simon Whitfield on the Real Coaching Podcast (2015)
My interview with Iñaki de la Parra: What 30 Years of Coaching Taught Joel Filliol
Sports Science Replication Centre (Joe Warne)
Real Science of Sport: the replication crisis episode
Bill Gurley on The Knowledge Project
Manuel Sola Arjona: The Nature of Training
Chop Wood Carry Water by Joshua Medcalf
Don't Be a January Champion
Previous episode: The Top 20 Rules for Faster Triathlon Swimming
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Real Coaching on Substack: joelfilliol.substack.com
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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.
SHOW NOTES
00:00 Why Real Coaching
02:19 Top 20 Swim Rules
04:32 Conditioning Beats Drills
06:44 Drills and Motor Learning
09:21 Swim Frequency Wins
10:53 Long Main Sets
12:30 Mindset and Flow
14:54 Swim Fitness for Bike Run
16:36 Race Pace Skills
17:38 Make Every Swim Count
19:39 Stop Counting Strokes
22:41 Kick and Body Position
23:59 Band and Paddles Tools
29:42 Head Position Fixes
30:45 Short Reps and Stroke Rate
33:49 Keep Sessions Simple
34:54 Masters Groups and Tools
39:17 Dryland Strength Boost
40:16 Love Swimming Repetition
43:07 Wrap Up and Support
Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and substack where there is written version of this podcast. 
Substack article: The Top 20 Rules for Faster Triathlon Swimming
Substack article: Risk and Reward
Substack article: Zone 1 is where the magic happens 
Substack article: Progression: A powerful training heuristic
Substack article: Don't be a January Champion

The Mental Edge in Triathlon: Risk, Confidence, and Leaving One Rep in the Bank
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."
This podcast serves as an extended version of an article on the Real Coaching Substack, offering valuable advice for athletes and coaches alike.
00:00 Welcome and Background
01:01 Why Real Coaching
02:07 Subscribe and Services
03:18 Inspiration Going Mental
05:47 Mental Edge Framework
07:10 Alistair Racing Mindset
10:22 Madrid Comeback Win
13:06 London Heatstroke Lesson
16:35 Training 99 Percent Trap
22:45 Red Line Warning Signs
25:51 Injury Cycles and Recovery
29:26 Non Stanford Perspective
35:27 Consistency Over Perfection
37:43 One Rep in the Bank
40:19 Wrap Up and Next Time
Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and substack where there is written version of this podcast. 
Substack article: Risk and Reward
Substack article: Zone 1 is where the magic happens 
Substack article: Progression: A powerful training heuristic
Substack article: Don't be a January Champion

Slowing Down to Go Faster:
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.
Joel also explores the misconceptions surrounding Zone 2 training and provides insights into appropriate training intensities using a five or six-zone model.
This podcast serves as an extended version of an article on the Real Coaching Substack, offering valuable advice for athletes and coaches alike.
00:00 Introduction to the Real Coaching Podcast
00:08 The Importance of Zone One Training
02:11 Common Training Errors
02:42 Understanding Zone Two Training
03:24 Intensity Management for Long-Term Success
06:02 The Role of RPE in Training
07:47 The Impact of Popular Athletes on Training Trends
0:17 The Debate on Training Intensities
12:18 The Importance of Slowing Down
28:45 Personal Insights and Experiences
34:50 Conclusion and Final Thoughts
Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast. 
Substack article: Zone 1 is where the magic happens 
Substack article: Progression: A powerful training heuristic
Substack article: Don't be a January Champion

Progression: A powerful training heuristic
In this episode of the Real Coaching Podcast, Joel Filliol, an international coach based in the UK and Spain, dives into the concept of progression as a training heuristic. Reflecting on the lessons from his substack article 'Don't Be a January Champion,' he discusses the importance of timing and avoiding the common pitfall of too much intensity too soon. Joel emphasizes building a robust database of experiences to create valuable knowledge that can be applied across various contexts. He also explains the benefits of progressive training sessions that gradually increase in intensity, enhancing athletes' ability to manage their perceived exertion and build long-term consistency. The episode further explores managing training loads over multi-year cycles and addresses strategies for working with younger athletes. To wrap up, Joel answers listener questions on topics like mixed team relay strategies and overcoming performance plateaus. The discussion underscores that consistency trumps intensity and the need for a long-term perspective in athlete development.
00:00 Introduction to the Real Coaching Podcast
00:02 Reflecting on the 'Don't Be a January Champion' article
00:56 The Importance of Timing in Athlete Performance
01:35 Learning from Top Athletes and Coaching Wisdom
02:52 Using Progression as a Training Heuristic
03:42 Managing Training Intensity and Consistency
05:12 The Concept of Progression in Training
06:35 Day-to-Day Variation and Athlete Self-Management
12:02 Seasonal and Multi-Year Progression Strategies
21:12 Q&A: Mixed Team Relay and Athlete Development
30:33 Q&A: Working with Under 16 Athletes
37:26 Q&A: Overcoming Performance Plateaus
41:42 Q&A: Optimal Training Intensity
45:10 Conclusion and Final Thoughts
Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast. 
Substack article: Progression: A powerful training heuristic
Substack article: Don't be a January Champion