It Wasn't Talent: Lessons from 4 World Champions

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 Follow and subscribe Real Coaching on Substack: joelfilliol.substack.com Coaching: joelfilliol.com YouTube Apple Podcasts JFTcrew on Instagram

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

Avoiding the January Champion Trap: Insights on Season Planning and Performance Longevity In this episode of the 'Real Coaching Podcast,' Joe Filliol, an experienced international coach, delves into the concept of effective periodization and the pitfalls of peaking too early in the season. Drawing on his extensive coaching background across multiple countries and elite athletes, Joe discusses the importance of finding the right training load at the right time to ensure peak performance when it truly matters. He reflects on the dangers of early high-intensity training and how it can compromise long-term progression and sustainability. The episode also emphasizes avoiding short-term thinking and maintaining a patient, long-term approach to athlete development. Additionally, Joe offers insights into his coaching philosophy and services for ambitious athletes and coaches looking to break through performance plateaus. 00:00 Introduction to the Real Coaching Podcast 00:02 Joe Filliol's International Coaching Journey 01:04 Exploring Different Training Methods 01:46 The Concept of 'Don't Be a January Champion' 02:18 Challenges of Early Season Performance 03:08 Importance of Periodization and Long-Term Planning 08:44 Opportunity Cost in Training 11:51 Managing Intensity and Consistency 20:38 The Role of Coaches in Long-Term Athlete Development 22:15 Conclusion and Coaching Opportunities Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.  Real Coaching Podcast Popular episodes: 10: The Impact of Scientific Knowledge on Coaching 5: Swim Myth Busting 15: Training Needs Hierarchy

Championship Reflections in Triathlon: Common Errors and Key Insights In this episode of the Real Coaching Podcast, high-performance coach Joel Filliol reflects on common errors and key insights from championship performances in triathlon throughout 2025. Joel discusses the importance of managing training loads, avoiding early peaks, and respecting environmental conditions and travel. He also dives into the dynamics of race preparation, travel impacts, psychological and physiological considerations, and tapering strategies. Joel highlights specific races such as Wollongong and Kona, and evaluates the role of new technologies like Race Ranger in enhancing the understanding of drafting and race dynamics. He also reflects on Super Tri racing dynamics and the potential influence of race motos across formats of cycling and triathlon. The episode concludes with thoughts on season planning and guidance for athletes and coaches looking to improve their performance. 00:00 Introduction to the Real Coaching Podcast 00:08 Achievements and Background 00:52 Podcast History and Evergreen Episodes 01:29 Highlights from the 2025 Season 05:17 Common Errors in Championship Preparation 17:39 Reflections on Championship Performances 23:00 Innovations and Equipment in Triathlon 31:37 Race Ranger Data and Drafting Insights 41:11 Conclusion and Coaching Opportunities SHOW NOTES Follow Joel on youtube, X, Instagram, facebook, LinkedIn, and now substack where there is written version of this podcast.  Real Coaching Podcast Popular episodes: 10: The Impact of Scientific Knowledge on Coaching 5: Swim Myth Busting 15: Training Needs Hierarchy

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: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2 Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/    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: https://www.mattbottrillperformancecoaching.com Matt Bottrill Youtube channel: https://www.youtube.com/@mattbottrillcoaching  Matt Bottrill instagram https://www.instagram.com/bottrillmatthew/ 

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: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2 Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/  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: https://www.instagram.com/lboroltpc/  Loughborough Triathlon website https://www.lboro.ac.uk/sport/sports/triathlon/performance/  Loughborough Triathlon coaching team: https://www.lboro.ac.uk/sport/sports/triathlon/coachingteam/ 220 Magaizine article with Gavin: https://www.220triathlon.com/training/10-ways-to-train-like-olympic-champion-cassandre-beaugrand     

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: https://geo.itunes.apple.com/gb/podcast/real-coaching/id1052949196?mt=2 Spotify: https://open.spotify.com/show/3dpGop1CyvrgMpowOUc1Ll Subscribe to the Real Coaching Substack: https://joelfilliol.substack.com/  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 https://fabiorastelli.com  Fabio's personal instagram  https://www.instagram.com/fabio.rast/ Turbo Tribe Squad instagram https://www.instagram.com/turbotritribe Research Gate: https://www.researchgate.net/profile/Fabio-Rastelli