Cartel Coaching | A Triathlon Podcast Podcast By Emz Tim & Cal cover art

Cartel Coaching | A Triathlon Podcast

Cartel Coaching | A Triathlon Podcast

By: Emz Tim & Cal
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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.

© 2026 Cartel Coaching | A Triathlon Podcast
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Episodes
  • Mastering Zone Two Training: The Key to Endurance Success
    Apr 13 2026

    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 aerobic training, regardless of your level.

    Key topics covered:

    • Understanding what Zone 2 training truly entails scientifically and practically
    • How heart rate, perceived effort, and technology can guide your training zones
    • The importance of consistency and patience in building aerobic capacity
    • Common pitfalls, especially when training in groups or following social media trends
    • How to tailor Zone 2 training for different athletes, age groups, and experience levels
    • The benefits of Zone 2 for mitochondrial density, fat oxidation, and motor pattern development
    • Practical tips for beginners: starting slow, using walk-run strategies, and cross-training
    • The impact of training intensity on race day performance and injury prevention
    • The role of testing and metrics—heart rate, power, and lactate—in zone determination
    • The mental challenge of staying disciplined in Zone 2 and managing social pressures



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    35 mins
  • The 70.3 Pacing Problem: How the Bike Ruins Your Run.
    Apr 8 2026

    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 improve your performance.

    Main Topics:

    • The importance of pacing and self-awareness in triathlon
    • Training strategies for course-specific familiarity and pacing
    • Managing race day surprises and troubleshooting
    • The influence of environment, technology, and nutrition
    • Strategies for salvaging a race when things go wrong

    In this episode:

    • The impact of course conditions, such as ocean swell and terrain, on pacing
    • How top athletes adjust their pacing based on race environment and experience
    • The value of multisport race experience beyond Ironman distance
    • Tips on estimating sustainable paces using heart rate and power
    • Practical advice for race day execution, including pacing during the bike and run segments
    • How to mentally and physically recover from pacing issues mid-race
    • Tips for beginners: creating flexible race plans and training-specific simulations


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    35 mins
  • The Art of Fueling for Endurance Performance and Recovery
    Apr 5 2026

    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 break your performance and recovery.

    Main insights:

    • The evolution of fueling strategies from traditional to modern, evidence-based approaches
    • Differences in fueling needs between training, racing, and recovery
    • How psychological factors and body image influence fueling behaviors
    • Practical tips for fueling without overdoing it or risking under-fueling
    • The importance of working with dietitians and mental health professionals for holistic support
    • The impact of sleep, stress, and immune function on overall performance
    • Strategies for sustainable nutrition habits and mindset shifts
    • How to recognize signs of under-fueling and avoid common pitfalls in endurance nutrition
    • The significance of small, consistent wins in training and nutrition progress

    Timestamps:

    00:00 - Introduction: Why fueling is essential in endurance sports

    01:24 - The rise of fueling strategies in pro and age-group athletes

    02:50 - Psychological impact of fueling decisions and body image stereotypes

    03:53 - Customizing nutrition: No one-size-fits-all approach

    06:23 - Historical perspective: how fueling has advanced since the 80s

    07:50 - Race day fueling vs. training fueling: key differences

    09:10 - Protein intake and its role in training adaptation

    10:28 - The importance of balancing fatigue, immune health, and fueling

    11:44 - Transition from weight loss to performance nutrition

    12:38 - Personal journeys: learning from early mistakes and weight management

    14:12 - Strategies to prevent injuries linked to under-fueling

    16:22 - The role of dietitians and mental health support in endurance sport

    18:39 - Recognizing signs of under-fueling: fatigue, sickness, and poor recovery

    20:27 - The psychology of “junk food” and flexible fueling habits

    21:28 - Over-fueling: myth or reality? When less might be more

    23:22 - How to adapt fueling based on workout intensity and duration

    24:18 - Linking immune health and fueling, managing stress impacts

    26:12 - Practical tips for different body sizes and stomach capacities

    27:00 - Celebrating fueling flexibility and personality-informed choices

    29:34 - The importance of consistency and small wins in nutrition habits

    30:55 - The significance of sleep and routine for optimal fueling

    33:16 - Early signs of training and fueling issues on training data and feedback

    35:59 - Summary: Layering small wins for sustained endurance success

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    36 mins
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