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, discipline, and the mental side of executing a plan.

In this episode, they discuss how sweet spot sits just under threshold, why it can build FTP and durability without the same fatigue cost as full threshold work, and where it fits in a triathlon build. They also cover common mistakes, how to progress sessions, and why confidence in your numbers matters as much as fitness.

Key topics

• Emz opens with a Sydney Marathon recap, including her plan to stop at 15 kilometers, use the run as a fueling test, and avoid getting pulled into race-day chaos.
• Carly’s marathon performance is highlighted as a model of consistency, pacing, and disciplined execution.
• Timothy explains sweet spot as roughly 88 to 93 percent of FTP, sitting at the upper end of zone 3 and lower end of zone 4.
• Sweet spot is presented as a highly repeatable stimulus that can improve FTP by about 5 to 20 percent in some athletes.
• The main advantage over threshold work is consistency: sweet spot can often be repeated 2 to 3 times per week without the same level of physiological and mental drain.
• They discuss how sweet spot supports time-crunched athletes by fitting quality work into 60 to 75 minutes on the turbo.
• The conversation covers its value for leg muscular endurance, half-Ironman preparation, and late-race durability in long rides.
• Emz asks about the difference between sweet spot and the “gray zone,” and Timothy explains that gray zone training often sits too low to be truly effective while still creating fatigue.
• They talk through how athletes learn to tolerate discomfort, with examples of progression from 215 watts to 250 watts over several sessions.
• Timothy outlines how sweet spot fits into training blocks, including early base phases, 70.3-specific build work, and Ironman preparation.
• Emz reflects on how training confidence has improved over time, from feeling stuck in one gear to being able to push harder on climbs and in group rides.
• They discuss the mental side of training, including how discomfort in workouts can build race-day confidence and reduce stress.
• A key warning is not to overcook the session by pushing sweet spot into threshold, which can create unnecessary fatigue and compromise the rest of the week.
• They close with practical advice on adapting plans to your own strengths, weaknesses, and current training load.

Come find us Cartel Coaching — Swim. Bike. Run. Together.

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 prep, with practical examples from Ironman builds, Olympic-distance races, and first-time marathons.

We discuss how training load, race conditions, and experience should shape expectations, why swim times are the hardest thing to predict, and how coaches help athletes stay process-focused when excitement starts to override judgment.

Key topics

• In this episode, Emz and Tim talk about why realistic goals matter for triathletes, runners, and first-time marathoners who are chasing big outcomes.
• Tim explains that coaches often have to “pump the brakes” by grounding athletes in what their training has actually prepared them to do.
• They discuss why race-day prediction is unreliable, especially for open water swimming, where currents, drafting, sighting, wind, and course length can change the outcome dramatically.
• Emz shares how a race simulation reminded her that an Ironman build can leave you too fatigued to expect top-end performance in shorter races.
• Tim says the best race expectations come from the training data across 8 to 16 weeks, with the clearest read usually coming in the final 12 to 16 weeks.
• They stress that a bad day often comes from chasing unrealistic targets, which can lead to blowing up, losing confidence, and learning very little from the race.
• For marathoners, they discuss using long runs and pace work to reset expectations, especially for first-timers who may not realize how hard 42.2 km feels on the day.
• Emz and Tim highlight the importance of process goals, such as pacing, heart rate control, sighting, and nutrition, instead of obsessing over a finish time.
• They talk about the different demands of Ironman training versus Olympic-distance racing, and why an Ironman build does not usually create peak speed for shorter events.
• The episode closes on a broader point: success is not just about a time goal, but about finishing strong, enjoying the day, and setting up the next race better than the last one.

Come find us Cartel Coaching — Swim. Bike. Run. Together.

Episode Summary

In 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 simulation as the starting point, they explore why confidence in open water comes from skill, rehearsal, and smart race-day decisions, not just fitness.

The conversation covers practical tactics like finding feet, using crocodile eyes for sighting, choosing landmarks, breathing patterns, and why stroke rate often matters more than trying to look “perfect” in the water. They also connect swim technique to the broader Cartel Coaching philosophy: train for durability, not just one event.

Key Topics

• Emz’s canal swim simulation in Noosa
• Managing fear, panic, and dark open-water conditions
• Finding feet and staying with a group
• Sighting with “crocodile eyes”
• Breathing patterns for training vs racing
• Why breathing every two is often best on race day
• Using landmarks to stay on course
• The difference between pool technique and open-water technique
• Stroke rate vs stroke length in open water
• Training for skill, durability, and confidence

Main Takeaways

• Open water confidence comes from repeated exposure, not just theory.
• Sight often, but keep it efficient — lift only the eyes, not the whole head.
• Train bilateral breathing so you can adapt to waves, glare, and race conditions.
• In racing, breathing every two is usually more effective than forcing every three.
• A good open water swimmer is often fast, rhythmic, and adaptable rather than “perfect” in form.
• Skill practice matters as much as fitness, especially in triathlon.

Practical Tips Mentioned

• Practice in groups whenever possible.
• Use landmarks on shore to help navigate.
• Keep your hips high and your body long in the water.
• Build sighting into your breathing rhythm.
• Train in a variety of conditions so race day feels familiar.
• Focus on technique cues that hold up under pressure.
• Don’t confuse training drills with race-day strategy.

Memorable Quote

“Training we use three, racing we use two.”

Audience Relevance

This episode is especially useful for:

• Triathletes preparing for open water swims
• Adult-onset swimmers learning to feel comfortable in the water
• Athletes who panic or lose confidence in open water
• Coaches looking for practical swim cues and race-day strategies

Closing Thought

Open water swimming is as much about managing uncertainty as it is about swimming fast. The more you rehearse the skill, the less the race day conditions control you.

Come find us Cartel Coaching — Swim. Bike. Run. Together.