Cartel Coaching | A Triathlon Podcast
The Cartel: A Triathlon Podcast
Olympic-level coach. Ex-professional triathlete. Age-grouper who went from 148kg on the couch to the Ironman World Championship in Kona.
Tim Brazier coaches athletes from first-timers to the Olympic Games. Cal Millward is a 2x Ironman 70.3 Boulder champion and ex-pro navigating his way back to racing. Em (@emz2ironman) is the one asking the questions you're thinking but would never post in a forum.
Every episode we break down the sport from every angle — training, racing, nutrition, gear, mindset, and the reality of fitting it all into a normal life. No gatekeeping. No jargon for the sake of it. Just honest conversations that actually help you get better.
Episodes
19 episodes
#19 Sweet Spot Training for Age-Group Cyclists: What It Is, Why It Works, and When to Use It
Emz and Tim break down sweet spot training for cyclists, with a focus on why it is such a useful tool for age-group athletes balancing training, racing, and real life. They also use Sydney Marathon as a starting point to talk about pacing, disc...
#18 Setting realistic race goals
Tim and Emz break down how to set race goals that actually match the work you have done in training, rather than the story you want race day to tell. They focus on the tension between ambition and realism across triathlon and marathon pre...
#17 Sort Your Swim Out - Open water when you can’t see a thing
Episode SummaryIn this episode, Tim and Emz break down the realities of open water swimming — from cold, dark canal swims to the mental game of staying calm when conditions feel chaotic. Using Emz’s recent triathlon simula...
#16 Why Triathletes Keep Breaking Themselves on the Run
In this episode of Cartel Coaching, Emz and Tim dig into one of the biggest challenges for endurance athletes: running injuries, how they happen, and how to return to running the right way. They break down why running tends to break people down...
#15 Weaving Community and Fun into Triathlon Training
In this episode, Emz, Tim, and Cal discuss how triathletes can integrate social activities and varied training methods to keep their fitness journeys enjoyable and sustainable. They explore practical approaches for building community, using gro...
#14 Racing in Hot Conditions
In this episode, Emz, Tim, and Cal share their insights on racing in hot environments, drawing from personal experiences in the Philippines, Kona, and more. They explore strategies for heat adaptation, gear choices, hydration, and race day tact...
#13 Managing Training and Life Balance for Triathletes
In this episode, we explore practical strategies for juggling triathlon training with a busy life, emphasizing the importance of realistic expectations and self-awareness. Whether you're balancing work, family, or unexpected life events, ...
#12 Coaching Questions with Tim and Emz
In this episode, Tim and Emz tackle a wide range of triathlon coaching topics, from heart rate zones to training stress scores, and share practical insights for athletes at all levels. Whether you're a seasoned triathlete or just starting out, ...
#11 Racing Strategies and Preparation for Cairns and Boulder:
In this episode, Emz,Tim & Cal dive into essential race day preparation tips, course insights, and fueling strategies for upcoming Ironman 70.3 Cairns and Boulder races. Whether you're an age grouper or pro, learn how to optimize your perfo...
#10 Back to Basics in Triathlon: Simplify, Focus, and Enjoy
Back to Basics in Triathlon: Simplify, Focus, and EnjoyIn this episode, we dive into the importance of returning to fundamental training principles for triathletes. Whether you're overwhelmed by technology or caught up in ...
#9 Embracing Your First Ironman: Insights, Challenges, and Tips
In this episode, we're diving into the journey of tackling your first Ironman, sharing personal experiences, challenges faced, and practical advice for both beginners and seasoned athletes. Whether you're racing your first or your fiftieth, thi...
#8 Navigating the Balance of Data and Feel in Endurance Training
In this episode of Cartel Coaching, Emma, Tim, and Cal discuss the evolving role of technology in endurance sports and how athletes can balance data-driven insights with intuitive feel. They explore practical advice on when to rely on gadgets l...
#7 Mastering Periodization in Triathlon Training
Unlock the secrets to optimizing your triathlon performance through effective periodization. Whether you're a beginner or an experienced athlete, this episode covers how to structure your training year, adapt to setbacks, and build a plan that ...
#6 The Role of Strength Training in Endurance Sports
In this episode, Cal, Tim, and Emma dive into the importance of strength training for endurance athletes. Learn practical ways to incorporate gym work into your training, debunk common misconceptions, and discover how strength can improve perfo...
#5 The Adult Onset Swimmer
In this episode, Cal, Emma, and Tim delve into the nuances of transitioning into triathlon as an adult, focusing heavily on the challenges and solutions of adult-onset swimming and open water skills. Whether you're new to swimming or trying to ...
#4 Mastering Zone Two Training: The Key to Endurance Success
In this episode, Emma, Tim, and Cal explore the intricacies of Zone 2 training—an often misunderstood yet crucial component for endurance athletes aiming for longevity and performance. Discover how to identify, train, and benefit from effective...
#3 The 70.3 Pacing Problem: How the Bike Ruins Your Run.
Discover practical tips and expert insights on pacing, race planning, and overcoming common race-day challenges in triathlon. Whether you're new to 70.3 distance or looking to refine your strategy, this episode offers actionable advice to impro...
#2 The Art of Fueling for Endurance Performance and Recovery
In this episode, we explore the critical role of nutrition in endurance sports, balancing body image, fueling strategies, and mental health. Whether you're an age grouper or a seasoned athlete, understanding how to fuel effectively can make or ...
1# Navigating Training Fatigue and Recovery in Triathlon
In this episode, we delve into the nuanced understanding of training fatigue, overtraining, and how athletes—whether seasoned pros or busy age-groupers—can optimize recovery strategies to improve performance and well-being. We explore practical...