Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice: Recent Episodes
TriVelo Coaching
A Triathlon and Cycling podcast dedicated to help improve you as an athlete. If you're a triathlete competing in Ironman, Ironman 70.3 or Olympic triathlon this is for you. Hosted by expert Triathlon coach and Australian Ironman Champion Gerard Donnelly, listen in to help you Train Smarter to Race Faster
You might know Alex Coe from his Sub 10 Loading series, where he shared his journey not only to his first sub-10-hour Ironman, but sub 9 hour too.
He reached out to us for some help earlier this year on his journey toward the Kona World Championships.
We break down everything we’ve been doing in training together, all the highs (and lows) so far, and our predictions.
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
Time Stamps:
0:00 – Smashed Goals & The Journey So Far
2:08 – Mental Fallouts of Early Race Failure
3:53 – Transitioning from Self-Coached to Structured Team
5:10 – Is There Enough Time for Kona?
9:36 – Relinquishing the Plan to a Coach
11:36 – Unlocking the Engine
15:55 – The 6-Hour Session That Broke Me
18:40 – A Coach’s Breakdown of the Execution Error
21:38 – The Surprising Data Behind the Bonk
24:55 – How motivated athletes ruin training ranges
27:53 – Pumping Up a Highly Curious Athlete
30:57 – The Backlash of Announcing a Massive Goal
33:57 – Why You Shouldn't Place Ceilings on Yourself
38:57 – Breaking Down the 8-Week Data Progression
44:55 – A 30km time trial..
47:01 – Predicting the Final Kona Marathon Time
49:00 – The Hidden Reality of 25-Hour Training Weeks
51:00 – When Training Becomes a Fragile House of Cards
52:23 – Next Steps in the TriVelo Method
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.
Tom debuts his Ironman as a PRO, and Roland comes back for a redemption race.. but Cairns Ironman had other ideas.
TriVelo-coached athletes Tom and Roland—both balancing intense medical careers with professional racing—share the raw data, mistakes, and problem-solving strategies that defined their roller coaster day.
We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
Time Stamps:
0:00 – Remove Goggle Anxiety
3:11 – Roland’s goal for Cairns Ironman
4:37 – Pre-Race Form and Western Sydney Top 10
6:05 – Roland’s Monster 416w Record FTP
8:01 – Dealing with High Taper Fatigue
10:29 – Coach’s Advice 5am Advice on Race Week
14:48 – The Danger of Indoor Training
20:49 – Roland’s Ironman Bonk..
22:51 – The 9-Liter Electrolyte Protocol?
25:34 – Can You Recover from a Hunger Flat?
30:14 – Running a Sub-3 Marathon After Crashing
37:13 – Horrific Cairns Bike Conditions Explained
38:52 – Tom’s Almost Perfect Ride then.. crash
43:38 – Racing an Ironman Without Rear Brakes
46:36 – Coach Confrontation on the Run Course
51:49 – The Real Math Behind a 3:11 Marathon
1:00:28 – Juggling Pro Racing and Full-Time Medicine
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.
In this episode, Gerard and Jordan break down the latest in endurance sport, from Josh Kerr's world record performance and the Tour de France to Gerard's firsthand experience with altitude training. They explore what these stories reveal about effective training, recovery, and why consistency will always outperform hero workouts. If you're looking to train smarter and get more from your sessions, this episode is packed with practical insights you can apply straight away.
We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
0:58 – The Colorado Altitude Experiment
2:34 – Shocking First Ride Results
5:52 – Is One Week Altitude Enough?
8:34 – The Mile WR Is BROKEN
14:34 – Josh Kerr's Unconventional Training Week
17:54 – The Recovery & Consistency Secret
22:12 – Beyond the "Hero Workouts" Trap
24:50 – The 1200m Time Trial Breakthrough
28:50 – Mastering Critical Power Metrics
36:06 – Mile Record vs. Sub Two-Hour Marathon
42:22 – Tadej Pogačar's Tour Dominance
48:07 – Training after Illness
51:48 – Funny Post-Race Coaching Encounters
54:22 – Family Milestones & Travel Gratitude
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.
In this episode, swim coach Brenton Ford from Effortless Swimming joins the show to share practical tips for swimming faster and more efficiently in open water. He breaks down where to focus first when improving your stroke, the difference between galloping and balanced swim styles, why most triathletes kick too hard, and how to stay calm and confident in open water.
Brenton also shares his thoughts on the Enhanced Games and the story behind the development of his NanoClear anti-fog goggles.
We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
0:00 – The starting priority for your stroke
1:58 – Analyzing Open Water galloping action
5:10 – Why you shouldn't swim like a speedboat
6:48 – The secret to fixing dragging legs
8:16 – Which Pro Athlete Has The Style To Copy?
11:22 – The kicking mistake costing you more time
14:49 – How to simulate open water in the pool
24:02 – How to sight without breaking your rhythm
27:39 – The recovery adjustment for choppy water
30:53 – Where to apply power in the pull
36:03 – Threshold sets to build raw durability
39:30 – Overcoming physical panic and hyperventilation
45:04 – Shifting your mindset on the beach
51:27 – Our honest thoughts on the Enhanced Games
56:03 – Designing a fog-free goggle
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.
Matthew Marquardt might be the most impressive man in pro triathlon.
How do you compete with the best in the world while studying medicine full-time?
Matthew Marquardt joins the podcast to share how he manages training, racing, medical school, and life outside sport. We also dive into his dominant win at Ironman South Africa, solving his long-term cramping issues, and what's next on the road to Kona.
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
00:00 - Introducing Matthew Marquardt
00:40 - Recap of IRONMAN South Africa
13:21 - Why Matthew chose to race Cape Epic
21:50 - Managing total stress load and high performance
28:24 - Race strategy: Surge vs. hold back
31:24 - The mental and physical taper process
39:14 - Solving the mystery of race-day cramping
52:14 - Identifying patterns and triggers for cramping
54:07 - Training volume and the comparison trap with other pros
58:50 - Season goals and the path to Kona
01:00:42 - Learning from past mistakes in IRONMAN racing
01:04:14 - A look into Matthew’s daily routine and workload
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.
In this episode, we delve into the fundamentals of amateur athletic improvement by cutting through the modern "noise" of endless training theories. Drawing from decades of experience from Supercoach Gerard, we wanted to compare old-school methods with modern elite approaches to provide the BEST practical advice for age-group athletes.
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
00:03 - Head Coach Gerard Donnelly’s 40-year career
02:23 - Letting go of old school methods
05:35 - Social media's impact on training
07:51 - Value of long endurance training
14:12 - Hill repeats in modern programs
18:39 - Insights from elite athlete interviews
25:52 - Consistency over intensity for amateurs
28:23 - What is ”Double Threshold Fever"
34:01 - Customizing training to individual needs
43:32 - Pacing lessons from World Tour riders
51:58 - The search for the perfect program
54:10 - Balancing data with body signals
59:18 - Decision-making for racing with injuries
01:10:29 - Gratitude segment and staying grounded
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.
Grace Thek has recently turned into one of triathlon's top runners, with incredible results across the half Ironman and Ironman distances over the last 12-18 months. But her rise to the top has been far from quick. This episode is a great testament to the slow, patient build to consistent top performances. The most surprising part? How little volume she runs to be one of the best runners in the sport. Find out how in this episode.
This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
0:00 – Why Grace prioritizes training consistency
1:42 – Building a foundation for durability
2:33 – Grace’s 18-month aerobic running reset
4:10 – Reintroducing intensity after injury struggles
6:00 – Why Grace changed her coach
10:09 – The "curse" of being a physio
15:20 – Specific run session pace breakdowns
20:43 – Transitioning from track speed to durability
32:56 – Long run volume and preparation
37:11 – Dialing in 90-100g carbs per hour
41:40 – Race simulation and nutrition fueling
46:41 – Deep dive: Ironman Texas review
50:24 – Managing high humidity on the run
54:45 – Pacing risks and hard-earned lessons
59:45 – The mental battle for Kona qualification
1:07:44 – Two pathways to the World Championship
1:14:51 – Preparing for the Kona heat and humidity
1:18:01 – Closing thoughts on Grace’s pro journey
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au Check us out on Instagram: https://www.instagram.com/trivelocoaching
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In this case study episode, Jordy and Gerard analyze the remarkable progression of Ironman 70.3 athlete Ben, who has turned into an elite level of cyclist in less than two years.
20min Test: 249 to 349w
60min Speed: 37km/hr to 44km/hr
90km Time Trial: 2hrs38mins to 2hrs10mins
Despite battling persistent running injuries, Ben transformed from a novice cyclist into one of the sport's top end age groupers.
This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
00:00 - Introduction to Ben's 22-Month Case Study
01:03 - Ben’s Background: From Runner to Triathlete
02:08 - The 100-Watt Cycling Improvement Data
05:13 - Shifting Focus: Mastering Swimming and Cycling
07:53 - Training Adjustments for a Novice Cyclist
12:17 - Rapid Progression in Race Times
13:46 - The Role of Frequent FTP Testing
21:12 - Highlights from Ben’s Race Performances
22:08 - Rebuilding Strength and Managing Recurrent Niggles
27:32 - Key Successful Training Factors
32:22 - The Impact of Bike Specificity
35:01 - Final Advice
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au. Check us out on Instagram: https://www.instagram.com/trivelocoaching
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We’re joined by Claudia Hollingsworth, one of the most exciting rising stars in middle-distance running.
At just 21, Claudia has already become Australian Champion across multiple events and established herself on the international stage. In this episode, she breaks down her breakthrough season, training evolution, race tactics, Nationals controversy, and what it takes to compete at the highest level.
Fresh off a world-leading 3:58 1500m, another Australian title and major breakthrough performances, Claudia shares how her confidence, racing, and mindset have evolved this season.
This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
0:00 – Claudia Hollingsworth introduction & rapid rise
0:55 – From 800m runner to 3000m breakthrough
5:28 – Training changes & mileage jump
7:42 – Breakthrough 1500m performances
12:30 – Race tactics: patience, positioning & aggression
17:18 – Championship racing vs paced races
24:07 – Tapering, fatigue & race readiness
29:57 – Australian National Championships
33:51 – 1500m Nationals controversy & race chaos
41:45 – Media pressure, social media & mental reset
46:30 – Backing up into the 800m final
49:30 – Lessons from a breakthrough season
51:00 – Inside a 115km training week
54:15 – Running blind: training without a watch
58:40 – Hard Interval Sessions
01:03:00 – Cross-training and Gym Workouts
01:09:50 – Comm Games, Olympics and a Brisbane dream
01:12:45 – Favourite runs, races and opponents
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au Check us out on Instagram: https://www.instagram.com/trivelocoaching
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We sit down with AFL superstar and Melbourne Demons captain Max Gawn — one of the most dominant figures in Australian sport — to talk all things footy, cycling, and high performance.
Gawn has built a legacy at the highest level of the game. But what might surprise you is his deep passion for cycling.
We break down the biggest races of the 2026 cycling season so far before previewing what could be an all-time Giro d’Italia.
Expect insights, banter, and a crossover between two sporting worlds that don’t usually collide.
This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
Timestamps:
0:00 – Meet Max Gawn
2:02 – Phil Liggett, SBS, and Cadel's era
4:04 – Saudi mountain biking & climbing Europe
5:51 – The brutal reality of watching cycling from Oz
10:00 – Roubaix vs Sanremo: which monument wins?
12:04 – What Makes Flanders/Belgium So Special
19:06 – Van Aert vs Van der Poel: has the gap closed?
25:00 – Is Pogačar actually beatable?
30:38 – The tactic that could finally crack him
34:33 – Seixas, Vingegaard & cycling's next era
39:33 – Demi Vollering's quiet domination
43:42 – Cross-training with AFL
46:46 – Is cycling an injury risk?
49:18 – Will cycling take off at the AFL level?
51:32 – Max’s Intervals vs Hill training
54:43 –Melbourne’s FTP era
55:54 – Fueling lessons for games
56:58 – Max’s longevity goals
59:39 – Giro 2026 picks & wrap-up
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au
Check us out on Instagram: https://www.instagram.com/trivelocoaching
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Natalie was close to walking away from triathlon altogether after the disappointment of Paris Olympics. Then everything changed. In this episode, she opens up about the low point, the mindset shift, and how she turned it into an explosive start in long course with two straight 70.3 wins and podiums in more 50% of races in 2025. This is the raw story of what happens when an elite athlete rebuilds, backs herself, and finds joy in racing again.
0:00 Natalie is back
0:18 The Tokyo heartbreak
1:33 Paris dream, tough reality
3:21 Why the Olympics went wrong
4:09 The coaching chaos behind it all
6:07 Commonwealth Games medal memories
8:00 The post-Paris crash
9:02 Why long course saved her love for triathlon
10:08 The coach and training setup that changed everything
11:21 Winning sick at Geelong
12:47 Port Mac and the early momentum
13:36 Vomiting before races from pressure
15:05 Three wins and six podiums in year one
16:38 Confidence, execution, and racing free
18:45 The biggest long-course training changes
19:09 500km bike weeks and full TT focus
20:42 Why she runs less than people think
21:43 Swim sessions that keep her sharp
23:44 Inside a pro week of training
26:22 The brick session she leans on
28:29 Riding to watts vs riding to feel
33:09 The bike strength work behind her gains
34:39 The run sessions making her dangerous
37:06 The injury setback that helped her improve
42:13 The fueling mistake she will never repeat
46:17 Watching other pros without copying them
50:13 Why Ironman is not the plan yet
52:29 Gold Coast disappointment unpacked
58:50 Race Ranger, drafting data, and online backlash
1:05:47 Her definition of success now
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au
Check us out on Instagram: https://www.instagram.com/trivelocoaching
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
The episode provides an analysis of the 2026 Paris-Roubaix men’s and women’s races, highlighting the absolute insanity this race threw at the cyclists!
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au
Check us out on Instagram: https://www.instagram.com/trivelocoaching
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We break down the Tour of Flanders in depth and explain why we think it was one of the best races you’ll see, not boring, but pure chaos, tactics, and world-class aggression.
Then we hit the insane triathlon racing happening right now, the wild results in world athletics, and the performances that have taken the sport to another level. If you love cycling, triathlon, and running at their absolute limit, you’ll love this one.
Timestamps:
0:00 Endurance sport has gone crazy
0:22 Who we are and what’s ahead
1:35 What makes Tour of Flanders so special
2:18 The big takeaway most people got wrong
5:25 The real question: is Pogacar beatable?
9:39 The tactical mistake nobody seems willing to fix
12:01 The move Van Der Poel still won’t make
15:58 What the Van Aert said after the race
18:18 Remco’s ride and why it mattered
20:44 Why Paris Roubaix could look completely different
22:31 The drafting numbers that said a lot
25:05 The risky tactic we still want to see
30:29 The coaching lesson hidden inside the race
33:26 Demi Vollering's huge breakthrough
37:05 Why triathlon is getting more interesting
38:13 Kristian Blummenfelt and Kat Matthews season strategy
42:38 Pick races that suit your strengths
44:19 The triathlon performance that stood out most
46:54 Why one race should not define your year
49:45 Two training lessons from Kristian Blummenfelt
52:55 What consistency in training really means
53:10 The quote that summed up elite racing
55:03 Why athletics has gone nuclear too
57:48 Josh Kerr’s huge goal and what it takes
1:00:58 Josh Kerr's unique 6 day training split
1:06:16 When should your gym days be as an athlete
1:11:00 Georgia Hunter Bell, Keely Hodgkinson, Cam Meyers
1:13:23 Recovery might be what you're missing
1:14:53 Wrap-up
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
What’s it truly like to live and train with Kristian Blummenfelt for a week? In this episode, Tom Page takes you inside the house, the sessions, the routines, and the small habits that make one of the greatest triathletes ever so different.
You’ll hear what Tom and Roland learned up close from Kristian and Hayden Wilde at Geelong 70.3, what surprised them most, and how those lessons stack up against their own journey as full-time doctors racing against the worlds best as pro triathletes. This is a rare look behind the curtain at world-class performance, race prep, mindset, and the reality of building toward the top level of the sport.
Also brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
00:00 Intro
00:48 Geelong 70.3 recap and why this race was such a big one
01:08 Tom hosted Kristian Blummenfelt for race week
01:35 Why Roland nearly pulled out of the race
02:56 Gerard’s reasoning and the mindset behind still racing
04:23 Roland’s Nusa “World Champs” ride with Hayden Wild
09:27 Travel, sickness, and how both boys managed their summer training
15:32 Do athletes need to start masking up when travelling?
17:04 What it was like for Tom to live and train with Kristian Blummenfelt
19:19 The biggest surprise about Kristian’s daily habits and routine
21:29 Kristian’s off-air praise for Tom balancing pro racing with full-time doctor work
26:29 How Tom adjusted his own training while joining Kristian’s sessions
30:10 What training with a generational athlete teaches you
31:21 Roland’s experience riding with Kristian and Hayden in Geelong
35:00 Gerard’s takeaways from watching the top pros prepare and race
37:03 Roland’s full Geelong race breakdown: swim, bike, and run
45:38 Tom’s full Geelong race breakdown: swim, bike, and run
51:35 Roland’s huge bike split and power numbers
1:00:44 Tom’s reflections on his bike leg and PB run off the bike
1:06:39 Gerard’s coaching reflections on both races
1:10:12 Perspective, patience, and the long-term pro journey
1:14:12 Final thoughts on Kristian’s win and the men’s race
1:18:32 Wrap up
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
This episode is brought to you by GIANT and CADEX.
Olympic gold medalist. Ironman world champion. 70.3 world champion. ITU world champion. First man under seven hours for the Ironman distance. One of the greatest triathletes ever.
On this episode, Kristian holds nothing back.
We asked him whether any Norwegian secrets were off limits... He told us he was an open book. So we went straight at it. Training, racing, data, the Norwegian method, and the details behind how he performs at the highest level.
We knew this episode would be good. We did not expect it to be this good.
If you’re a triathlete or a fan of the sport, this is a must-listen.
Also brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly.
Want to work with Jaemin on your insecurity? Go to 👉 https://jaeminfrazer.com/trivelo
This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly.
Insecurity Was Your Rocket Fuel. Now It’s Your Handbrake.
For years we’re told that high performance comes down to discipline, mindset, and pushing harder. And when you’re young, that kind of pressure actually works.
Insecurity can feel like rocket fuel. It drives you to train harder. Prove yourself. Outwork everyone.
But somewhere along the journey, the same fuel turns toxic. Performance stalls. Motivation drops. The joy disappears.
So what changed?
In this conversation, Jaemin Frazer breaks down what insecurity actually is, how it forms, and why self-discipline built on mistrust eventually backfires.
You’ll learn:
- Why insecurity can create early success but sabotage long-term performance
- What insecurity really is (it’s not laziness or lack of confidence)
- How your nervous system quietly resists “unsafe” success
- Why fighting yourself is the slowest way to improve
- And how working from a place with nothing to prove or defend becomes the real unfair advantage If you care about performance, longevity, and enjoying the life you’re building, this episode will change how you train, lead, and relate to yourself.
This episode is brought to you by TriVelo Coaching, we help Endurance Athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Riley's FTP jumped 78w in 8 months. His 10km dropped 5 minutes. His swim pace came down over 2 minutes. No endurance background - just structured training done right.
In this episode, we break down the exact program behind his transformation, why training to your numbers every session is the habit most athletes get wrong, and how small pacing mistakes on easy days kill your progress.
This episode is brought to you by TriVelo Coaching, we help Endurance Athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
Timestamps:
00:00 – Riley's results breakdown
02:30 – From hockey goalkeeper to endurance athlete
05:00 – "I tried everything and nothing worked"
08:00 – FTP progression: month by month
11:00 – Why your test number isn't the full picture
14:00 – The mistake Riley was making in every session
18:00 – The difference between zone 1 and zone 2 that most athletes miss
22:00 – What happens when you creep out of your zones
26:00 – What riding with pro cyclists taught us about easy days
30:00 – You've got two 30-minute windows per week. That's it.
34:00 – Why triathlon programming is more complex than you think
38:00 – The running approach that dropped his 10km by 5 minutes with zero intensity
42:00 – Riley's relationship with running did a complete 180
44:00 – Compliance doesn't mean dictatorship
47:00 – Too many goals is killing your progress
50:00 – How Riley executed his gravel race without blowing up
53:00 – The negative split that proved it all worked
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In this episode, we break down nine race-day mistakes smart triathletes avoid. We cover pacing, data, nutrition, transitions, equipment choices, and more
If you want to stop giving away free time and finally race to your potential, this is your race-day playbook.
Timestamp:
00:00 - Introduction
01:30 - The SMARTEST Triathletes Do This
07:50 - Smart Data
20:20 - Nutrition Mistakes
25:20 - Drafting: Okay or Not?
32:45 - Transition Mistakes
38:40 - Flying Mount Worth It?
43:30 - How To Have More Confidence
45:50 - Getting the Race Peak Right
48:20 - Smart Athlete Checklist
51:10 - Gratitude
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Leigh Rasti is a case study in long-term improvement. No hero workouts. No big jumps. Just stacking good weeks, year after year.
In this episode, we break down how he’s continued to PB across sprint and 70.3 racing, why his race results improved far more than his test numbers, and how individualised coaching unlocked the next level.
Timestamp:
00:00 - Introduction
01:25 - When Can You Expect A PB?
05:40 - How To Guarantee Improvement
08:20 - The Improvement Process
12:25 - Executing The Ideal Program
17:25 - Creatures of Habit
21:30 - The Turning Point
30:30 - Executing Sessions Properly
33:00 - The #1 Change In Training
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A new year is the perfect reset.
In this first episode of the year, we share our five biggest do’s and don’ts to help you start 2026 the right way without chasing hype, burning out early, or second-guessing your training.
This episode is about building momentum you can sustain, enjoying the process, and setting yourself up to peak when it actually matters.
Timestamp:
00:00 - Introduction
02:35 - Mistakes and Lessons From Jayco Allula National Champs
15:00 - DO #1
18:00 - DO #2
22:20 - Don't #1
27:45 - DO #3
33:22 - Don't #2
38:00 - DO #4
39:20 - Don't #3
43:15 - DO #5
46:40 - Don't #4
51:05 - DO #6
52:40 - Final Tip of the Year
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Jimmy Whelan’s career has come full circle. From injured runner to pro cyclist, then triathlon, and now back to running — full time.
In this episode, Jimmy breaks down how years of elite cycling built an engine that translated directly to running. Why the bike gives runners free aerobic gains. How he rebuilt his run safely after injury. And exactly how a 12-week block took him to a DEBUT 61:37 half marathon in Valencia — one of the fastest ever by an Australian.
We cover his training structure, treadmill threshold work, hills, volume progression, fueling lessons from pro cycling, and why runners are underusing the bike. A deep look at endurance, durability, and what happens when aerobic capacity meets smart execution.
A must-listen for runners, cyclists, and anyone chasing performance without breaking down.
Timestamp:
00:00 - Introduction
01:40 - Chasing The Dream
05:00 - Injury That Turned Things Around
08:15 - Excellent Form with Less Running
13:45 - Jimmy's 12-Week Running Block
17:45 - Treadmill Running Sessions
21:40 - Jimmy's Treadmill Adaptation
25:50 - Jimmy's Endurance Sessions
30:55 - Large Volume Training
35:00 - Nutrition and Fueling Strategy
39:30 - Training the Gut for Running
45:00 - Race Plan and Goal for Valencia
49:45 - Jimmy's Legs During the Race
53:00 - Injury in the Spikes
56:10 - Aerobic Gains on the Bike for Runners
1:01:50 - Contrast Between Running and Cycling
1:07:30 - Getting the Volume without Breaking Down
1:09:00 - Jimmy's 2026 Goals and Training Plan
1:14:20 - Everybody Is Learning and Experimenting
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Holiday training sets up the whole season. Get it right and you start ahead. Get it wrong and you spend months fixing it.
This episode breaks down how to train through the holidays without losing fitness or burning out. How to add volume without piling on intensity. How to protect consistency, recovery, and family time. And how to avoid the classic mistakes that leave athletes cooked by January.
We cover clear strategies for both hemispheres, including winter training indoors, mid-season summer racing, and how to exit the break fitter, fresher, and motivated for what’s next.
Timestamp:
00:00 - Introduction
01:10 - How To Approach the Holiday Season
06:45 - Mental Reset
10:00 - Opportunity to Work on Your Weakness
11:30 - Goal for the Holidays
18:15 - Training Indoors and Outdoors
19:45 - Principles For Indoor Training
22:00 - How To Make Training Enjoyable
28:00 - Advise For Athletes In Summer
35:25 - Getting More Race Opportunities
39:30 - Replicating Race Conditions In Training
42:30 - The Mindset This Holiday
44:30 - Winter Training Mindset
47:45 - Early Spring Goals
50:15 - Training Twice a Day
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Three TriVelo athletes became Masters World Champions, and this episode breaks down exactly how they did it. We start with Joe Spano, who once asked us why he couldn’t win a single race. Seven years later, after resilience, detail, crashes, setbacks, and a total rebuild of how he trains, he became Time Trial World Champion by five seconds. You’ll even hear the raw phone call he made moments after crossing the line.
We also cover the road race victories from Tim and Al — two athletes who committed to a plan, fixed their biggest weaknesses, and delivered when it mattered.
A huge result for the team, years in the making.
Timestamp:
00:00 - Introduction
01:00 - Just Wanted to Win a Race
04:45 - Joe's 2017 Data to Now
09:05 - What Kind Of Riding Matters Most?
16:15 - How He Finally Started Winning Races..
18:00 - How He Won The World Champs
28:56 - The Post Race Phone Call with Joe
35:30 - Alan Adam's Progress - Great Tactician
38:00 - Questioning Your Form
41:45 - A Powerful Kick
44:45 - Winning Bunch Sprints
45:40 - Tim Jamieson's Training Strategy
51:55 - The Balanced Athlete
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
The end of the Ironman season, we review who raced well, who underperformed, and was this years course as tough as expected?
Timestamp:
00:00 - Introduction
01:00 - Lucy and Taylor's Rematch
06:30 - Choose Your Race Wisely
08:10 - Hayden Wilde Mindset
10:20 - Geens vs Blummenfelt Battle
17:30 - Geens Celebration
19:30 - You Can't PB Every Race
27:20 - How To Handle Race Pressure
33:15 - Dealing with Roadblocks
40:10 - Executing The Best You Can
43:10 - Being in the Moment
45:30 - Understanding Your Body
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Chris was strong but stuck athlete. Years of injuries had stalled his run and progress.
From zero run volume to the fastest bike split in his age group, here’s how he turned consistency and smarter training into his best race yet.
Timestamp:
00:00 - Introduction
01:20 - You Can Improve with Age
03:00 - How To Train From Injury
06:00 - Show Up Committed
09:00 - Practice Outdoors
11:40 - Chris's Bike Improvement
14:20 - Value of the Indoor Trainer
16:00 - Injury Free Running
21:30 - Race and Execution
24:45 - Chris' Doing the Impossible
28:45 - Achieving His Goal
30:30 - The Right Attitude
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Creatine is everywhere right now - but is it worth it? In this episode with sports dietitian Taryn Richardson, we cut through the hype and give you straight answers.
We cover:
• Creatine powder vs gummies (and why some gummies contain zero creatine)
• Common race day fueling mistakes that ruin months of training
• Carb loading done right without the pasta party blowout
• Calorie deficit vs performance: why fueling properly makes you faster
• Supplements that are worth it - and the ones that are a waste of money
Avoid these mistakes and get practical strategies you can use straight away: https://www.dietitianapproved.com/mistakes
Timestamp:
00:00 - Introduction
01:00 - Creatine Controversy
03:50 - Benefits and Purpose of Creatine
08:30 - It's Not for Everyone
10:15 - Most Products are Placebo
12:00 - Natural Creatine Source
15:15 - Common Fueling Mistakes
17:20 - How To Practice Your Nutrition Strategy
19:30 - Different Factors Affecting Nutrition
22:25 - Food vs Fluid Nutrition
25:30 - Changing Different Products on Race Day
27:10 - What To Do When You Lose Your Race Nutrition
29:50 - Scientific Approach to Carb Loading
32:45 - Evolution of Science in Nutrition
34:40 - Calorie Deficit and Leaning Up
39:00 - Fueling Adequately is the Key
41:15 - Is Lighter Equal Faster?
44:30 - Changing Eating Habits
46:00 - Bonus Nutrition Tips
51:50 - Top Supplements to Get
53:45 - Salty Marks: What It Means?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Giveaway winner announced in this episode!
Kona struck back in brutal fashion.
The heat. The chaos. The closest finishes in Ironman history.
Gerard and Jordan break down the 2025 Ironman World Championships — who survived, who cracked, and what every triathlete should learn from the carnage.
Plus they go through Jordan’s marathon results
Timestamp:
00:00 - Introduction
00:54 - Kona Strikes Back
02:25 - Respect The Event
05:30 - Taylor's Post Race Thoughts
14:50 - They Overheated
21:40 - Lucy's Post Race Thoughts
25:50 - Kona Winner - Debut Win
33:00 - Staying In The Range
35:00 - No Fast Running in Training?
39:00 - Reframing 2nd Place
44:25 - Jordan's Marathon Race Recap
46:20 - The Journey to Marathon
48:40 - Marathon Execution
1:01:20 - Next For Jordan
1:04:45 - Giveaway Winner
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
Tags: Ironman, Triathlon, Triathlete, Swimming, Cycling, Running, Half Ironman, Endurance, Coaching
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
300 Episodes. Hundreds of lessons. One Big Giveaway.
In this special 300th episode, we look back on what we’ve learned from coaching, racing, and talking to some of the best endurance athletes and coaches in the world.
You’ll hear our 12 biggest lessons from 300 episodes of training, racing, and improving-plus how you can win a free pair of ASICS Megablast shoes (for the next 72 hours ONLY)
GIVEAWAY DETAILS:
We’re teaming up with The Running Company Albert Park to give one listener a FREE pair of ASICS Megablast-the most talked about daily trainer on the market.
To enter:
Share this episode on your Instagram or Facebook story.
Tag @trivelocoaching.
That’s it!
We’ll DM the winner and ship the shoes anywhere in the world.
If you’re in Melbourne, visit The Running Company Albert Park for a shoe fitting - they’ll match you with the perfect shoe for your stride.
Jordan's been training for his marathon in these shoes and says they’re possibly the best daily trainer ever made.
Let’s celebrate 300 episodes together - thank you for being part of the TriVelo community.
Timestamp:
00:00 - Introduction and Giveaway
02:50 - Lesson #1
05:40 - Lesson #2
10:10 - Lesson #3
18:30 - Lesson #4
21:00 - Lesson #5
25:50 - Lesson #6
30:00 - Lesson #7
33:30 - Lesson #8
36:45 - Lesson #9
40:30 - Lesson #10
43:15 - Lesson #11
44:30 - Lesson #12
49:00 - Jordan's Marathon Update
57:50 - Gratitude
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Two doctors. Two close mates. Two first-year pros learning the hard lessons of elite racing.
Tom and Roland open up about their debut season as professional triathletes — the highs, the setbacks, and the mindset needed to keep pushing forward.
In this episode:
- Roland storms Sunshine Coast with the fastest bike split of the day
- Tom battles sickness and tough prep but still runs a personal best
- Coach Gerard explains why racing to your current form is everything
- Honest insights into training, recovery, and learning from failure
A real look at what it takes to go from age-group champions to the pro field — no filters, no fluff, only the truth about chasing performance.
Timestamp:
00:00 - Introduction
02:00 - Tom's Training and Preparation
07:10 - Tom Pushed Through the Day
11:00 - No Miracle on Race Day
14:15 - Roland's Training and Preparation
18:30 - Tom's Swim
23:30 - Roland's Swim
27:00 - Roland's Bike Numbers
35:00 - Training In Threshold
51:00 - Fitness Doesn't Disappear - Form Does
53:30 - Tom's Fastest Run
59:40 - Roland's Best Run
1:05:00 - Race Nutrition
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
In this episode, we break down the worst triathlon and endurance advice floating around:
• The obsession with Zone 2 & 80/20 training
• Last-minute carb-loading myths
• Random “pro tips” in race week chaos
• Why listening to non-coaches ruins performance
• The truth about nutrition, sodium, and pacing
Plus, Gerard shares his gratitude 4 weeks post-op and I reflect on my last long run before the marathon.
Timestamp:
00:00 - Introduction
02:15 - Wrong Advice #1
07:30 - Wrong Advice #2
11:48 - Wrong Advice #3
13:45 - Wrong Advice #4
17:55 - Wrong Advice #5
19:45 - Wrong Advice #6
24:15 - Wrong Advice #7
26:00 - Wrong Advice #8
39:30 - Wrong Advice #9
31:30 - Wrong Advice #10
35:20 - Remco's Smart Move
39:00 - Wrong Advice #11
44:00 - Gratitude
47:00 - Jordy’s Marathon Taper
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
The Ironman World Championship delivered drama, heartbreak, and brilliance - and we break it all down.
If you want to understand the highs, lows, and lessons from the World Champs (and how amateurs can apply them), this episode is for you.
Timestamp:
00:00 - Introduction
06:30 - The Norwegian Podium
11:00 - The 1 Key To Caspers Win
15:30 - The Disciplined Athlete
17:50 - Not Everything Has to Go Perfect
20:00 - Data vs Feel
24:30 - Racing as a Team
28:50 - The Norwegian Difference
31:20 - Forward-thinking Norwegians
37:30 - Self-Preservation
39:30 - Lessons From Gustav Iden
43:25 - Lessons for the Motivated Athletes
49:00 - It's Not Gonna Last
52:00 - Jess Hull’s Gutsy Run
56:00 - Photo Finish in a Marathon
59:00 - World Athletics Finals
1:02:00 - Don't Throw in the Towel
1:05:10 - Update: Jordy’s Marathon Preparation
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Most triathletes and runners never actually find out how fast they can go. Not because they aren’t fit but because race day keeps going wrong.
👉 Too aggressive at the start and blow up.
👉 Too conservative and leave speed on the table.
👉 Poor planning, no testing, random training structure.
👉 Missed nutrition, pacing, or equipment details.
The result? Athletes rarely reach their true potential.
In this episode, we unpack exactly why this happens and more importantly, how to fix it. From the habits of consistent athletes, to real race-day examples where the plan matched the performance, you’ll hear what separates those who stagnate from those who continually improve.
If you want to stop the suffer-fest and finally race to your ability, this one’s for you.
🎧 Tune in now and start training and racing smarter.
Timestamp:
00:00 - Introduction
00:40 - 5 Key Reasons You Don't Hit Your Potential
03:30 - Mistake #1 - Lack Testing
09:15 - Know The Purpose of a Session
11:20 - Mistake #2 - Making Every Session Count
15:30 - Mistake #3 - Lack of Consistency
24:00 - Mistake #4 - Inaccurate Race Plan
28:20 - The Negative Split Confusion
31:03 - Mistake #5 - Race Day Mistakes
38:20 - Race Day Discipline
43:30 - How to Find Your Full Potential
46:00 - Jordan's Melbourne Marathon Preparation
52:20 - Not Everything is Perfect
54:10 - Gratitude
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Gary wiped over 30mins off his Marathon time - while working brutal night shifts and running only 4 times a week.
Here’s how smart training, cross-training, and mindset made the impossible possible.
Timestamp:
00:00 - Introduction
02:10 - The Major Coaching Change
08:45 - The Job of the Coach
11:45 - Gary's Crazy Schedule
15:15 - Gary's Progression and Improvement
18:15 - Not All Courses Are The Same
21:00 - Mistake On The Recon
24:50 - Conservative Start: Flying Finish
25:50 - Key Training Lessons
31:50 - Data Recording and Analysis
33:45 - Gary's Race Review
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Mental fatigue is real, but how badly does brain fatigue really affect us?
We sit down with Dr. Scott Frey from Cerebral Performance to explore the neuroscience behind brain endurance training, mental toughness, and recovery.
From social media fatigue to the science of anticipation, we find out just how important this topic is for endurance athletes.
Timestamp:
00:00 - Dr. Frey and Cerebral Endurance
02:15 - Brain Fatigue
08:10 - How Brain Fatigue Impacts Performance
13:50 - How To Resist Brain Fatigue
18:00 - How To Reduce Cognitive Fatigue
23:45 - Tapering The Brain
28:20 - Removing Barriers to Decision Making
30:00 - Why Having A Coach is Vital
31:00 - Training: Morning vs Evening
34:30 - Mental Fatigue and Performance
36:30 - Cognitive Training Sessions
43:30 - Pairing Cognitive and Physical Training
53:00 - Brain's Role in Endurance Sports
55:00 - Brain Adaptation and Rehabilitation
59:30 - Cognitive Training Practice
1:01:00 - Dr. Frey's Next Project
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Just over a year ago, Justin was starting from scratch after a bad crash. Now he’s riding 40km/h for 40km and running sub-4 pace off the bike.
In this episode, we break down the exact training changes, race strategies, and mindset shifts that made the difference so you can apply the same playbook to your own racing.
Timestamp:
00:00 - Athlete Introduction
01:40 - Key Steps to Get Faster
04:20 - Swim Gains on Better Technique
09:20 - Fixing Ride Execution
12:00 - Training in a Single Zone
15:20 - Attention to Detail
18:25 - Running Fast Off the Bike by Riding Better
20:20 - Running Faster In A Duathlon
23:00 - Staying Consistent in Key Sessions
26:00 - Why Boring Sessions Matter
29:00 - Trusting The Process
30:20 - Taking Ownership of Improvement
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Ironman winner Gerard Donnelly has spent 20 years racing at the top. From Kona to countless national titles, he’s learned the lessons the hard way.
In this episode, he shares why hard work alone fails, why copying others backfires, and the real keys to long-term success in triathlon. This is no-BS wisdom from decades in the sport.
Timestamp:
00:00 - Focusing on the Bad Sessions
04:30 - Setting Up Your Environment For Success
07:30 - Staying Consistent is Difficult
14:00 - Consistent Testing and Racing
22:50 - Measuring Success by Performance
27:45 - The Right Mindset
33:40 - Gratitude: Weather and Training Discipline
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Ironman winner Gerard Donnelly has spent 20 years racing at the top. From Kona to countless national titles, he’s learned the lessons the hard way.
In this episode, he shares why hard work alone fails, why copying others backfires, and the real keys to long-term success in triathlon. This is no-BS wisdom from decades in the sport.
Timestamp:
00:00 – Introduction
01:30 – Hard Work Does Not Always Mean Success
03:40 – Flexibility in Achieving Goals
10:30 – Avoid Extreme Behaviors
16:15 – Being Informed Leads to Better Decisions
20:50 – Nutrition Matters More Than You Think
28:20 – How Faulty Equipment Can Ruin a Race
32:50 – Why Copying Others Can Hold You Back
38:30 – Honest Assessment of Strengths and Weaknesses
42:30 – Do You Need Coaching?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Tactical chaos, early burnouts, and one brutal question: how do you beat Pogacar?
We break down the biggest blunders and boldest moves from the 2025 Tour de France.
Timestamp:
00:00 – Introduction
01:20 - Wout Cracking The Pog
04:00 - Tour de France’s BEST Stage
10:30 - How To Win From A Breakaway
15:30 - Should We Keep the New Paris Stage?
20:30 - Will Pog Beat Cavendish’s Record
24:30 - Analysing Visma’s Tour Tactics
27:30 - Is the Pog Unbeatable?
34:45 - Our Strategy to Beat Pog
41:00 - Stage 20: Classic Racing
44:20 - Importance of Threshold Riding
53:00 - The Up and Down Journey
55:50 - What We Have To Learn From Remco
1:00:30 - Our Favourite Performances and Riders
1:08:10 - What Would Gerard Say To Jonas and Visma?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Fresh off her best performance yet at the 2025 Giro D’Italia, Sarah Gigante joins us to unpack the race that crowned her 3rd on GC AND Queen of the Mountains, with two epic stage wins.
We dive into:
• Her decisive moves against Elisa Longo Borghini
• The brutal power data: Holding over 300W to get away on the climb — that’s 6W/kg!
• The build-up, the setbacks, and the training it took to get here
• Nutrition, race tactics, and how she prepped for the key stages
• The moment she went from 6th to 3rd overall
From dominating the home Willunga Hill to the podium of a Grand Tour — Sarah’s climb has been relentless.
Don’t miss this episode with one of the most exciting Aussie riders in the women’s pro peloton.
Timestamp:
00:00 – Introduction
01:15 - Sarah's 1st Giro Stage Win
06:50 - The Attack Process
15:10 - What Triathletes Shouldn't Do
18:30 - Mindset On The Way To Win
20:30 - Sarah's Injury & Recovery Journey
28:25 - Rest & Fitness Bank
30:40 - You Know Your Body Well
36:30 - Stage 7 Breakaway
43:15 - Winning The QOM Jersey
45:30 - Improving On Riding Skills & Techniques
49:00 - Sarah's Training
54:30 - Race Nutrition And Supplements
57:40 - Next Focus: Tour de France!
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Two rookie pro triathletes, full-time doctors, and great mates — Tom and Roland are back!
In this episode: Roland’s tough Ironman debut, Tom’s massive half marathon PB, and how they juggle work, training, and recovery.
Timestamp:
00:00 – Introduction
02:00 - Ironman Disaster
11:00 - Endurance Type Training
12:30 - A Humbling Experience
21:00 - Power Of Execution
31:00 - Run Improvement Without Running Fast
38:00 - How To Do Long Runs
42:00 - Same Old Boring Course
50:20 - How To Balance Life While Training
56:00 - The Motivation To Keep A Routine
1:00:45 - Future Career Plans
1:03:00 - Next Race Plans
1:07:25 - Benefits Of Crit Style Race Training
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
In this episode, we break down real case studies from our athletes who smashed their run times—without hammering intervals or piling on big mileage.
You'll hear how one athlete ran back-to-back PBs off limited run volume and a strong bike base, and how another broke through a plateau running just 30–40k per week after injury.
If you’re chasing a marathon PB, coming back from injury, or deep in triathlon training, this will give you a fresh, proven perspective on what actually makes you faster.
Timestamp:
00:00 – Introduction
02:10 - How To PB Your Run
07:45 - The VO2 Engine
13:30 - Layering Fitness
25:00 - The Endurance Component
31:30 - One Key Session
35:15 - Training Vs Execution
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
We crunched 500+ time trial results and uncovered the blueprint for free speed.
From pacing strategies to gear secrets, this episode breaks down how the fastest riders actually ride.
Timestamp:
00:00 – Introduction
01:35 – New Members of TriVelo
02:40 - Right Time, Right Training
04:10 – Power Isn't Everything; The Fundamental Skill
08:40 – How To Get the Highest Speed and Wattage
11:30 - When to Focus on Speed
16:00 – We Don't Copy The Pros
20:01 – How Often Should You Change Gears
24:30 - Cadence, Gearing, and Speed
31:30 - Why Keep the Pressure On
38:30 – Course Knowledge is Everything
41:00 – Find Your Limits
45:30 – Mix-up Your Training
48:30 – Need Time Trial Coaching
49:30 – Athletics: Nike Breaking 4
53:15 - Gratitude
55:14 - Getting Through A Bad Taper
59:40 - Start Early and Don't Rush
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Shelby—a 26-year-old pilot—trained for 11 months to race Ironman Port Mac, only to have work force her to defer. Six weeks later, she lined up at Cairns… after emergency surgery just one week before race day.
This episode covers:
● Training through injury and chaos
● Balancing Ironman prep with a wild travel schedule
● The power of a well-timed B race
● Trusting the process when everything goes wrong
● Running a marathon PB off the back of it all
● Making it to the start line is half the battle. Shelby’s story proves it.
Timestamp:
00:00 – Introduction
02:14 – Why Your First Ironman Is the Toughest
05:02 - Meet Shelby: A 26-Year-Old Pilot and New Triathlete
06:00 – Injury Setback: A Hard Conversation
09:20 – Running Gets Easier… Eventually
11:20 - Bike Woes: When VO2 Sessions Just Don’t Click
13:20 – How to Train with a Chaotic Work Schedule
16:00 – Smart Racing Strategy: Building with Purpose
22:00 - Conservative Plan: Getting A PB
27:00 - When Life Gets in the Way
32:15 – Then Surgery Strikes — One Week Out
36:20 – Getting Into The Start Line
39:00 – Why the Cairns Course Is Brutal
41:00 – Mental Fortitude: The True Ironman Skill
45:30 – TriVelo Team’s Performance
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
What happens when the swim gets cancelled?
Roland and Tom break down every twist of their 2nd Pro Race at Port Mac 70.3—from start-line heckling to breakthrough run performances.
Strategy, execution, and real race-day insight from athletes and the supercoach.
The boys achieving their first top 10 pro results!
Don’t miss it.
Timestamp:
00:00 - Introduction
01:10 - Swim Cancelled: Roland and Tom's Thoughts
11:25 - Unique Triathlon Start
14:30 - The Plan Doesn't Change
16:00 - Tom's Ride Start
20:30 - Heckled at the Start Line
22:30 - Game Plan: Coach's Instructions
28:30 - Roland's Bike Execution & Chase
34:50 - Tom's Mid-Race Perspective
41:00 - Riding with Power vs Speed
46:00 - Tom's Review on the Run
52:00 - Don't Charge From Transition (Discipline to Hold Back)
54:15 - Roland's Best Run Performance
1:02:00 - Roland Ecstatic on Execution
1:03:50 - Roland's Training Sessions for Cairns
1:07:00 - Tom's Training Sessions
1:10:00 - PRO Series Points
1:11:05 - Final Thoughts from SuperCoach
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Triathlete and emergency physician Jeff Sankoff joins us to unpack endurance training myths, break down the Giro drama, and reveal why “train hard, train healthy” beats quick fixes every time. Evidence-based insights. No BS. Just smarter racing.
Timestamp:
00:00 - Introduction
01:15 - Jeff's Insight on Stage 20 of Giro
06:45 - Intriguing Results at the Giro
08:55 - Wout Bringing Yates Home
10:10 - How Athletes Recover From 21 Day Races
13:20 - The Cherry Juice
14:25 - Climbing Strategy: Not Exceeding Threshold
17:15 - Burning Matches: What It Really Is?
19:45 - How Triathletes Should Ride
23:45 - Jeff's Training Philosophy for Triathletes
26:40 - Rest Days vs Active Recovery
31:40 - Recovery for Older Athletes
32:30 - The Right Training Approach
37:40 - Benefits of Overload Training
40:30 - Myth or Fact: Low HR is Better?
43:10 - Myth or Fact: Taking Painkillers on Races is Harmless?
45:30 - Myth or Fact: Cramping is Due to Dehydration?
47:40 - Myth or Fact: Long Term Training is Bad for the Heart?
49:40 - Myth or Fact: Ironman Training Weakens Immune System Long-term?
53:00 - TriDoc's Final Words: "There are NO Shortcuts"
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
The indoor trainer can supercharge your fitness—or stall your progress completely.
In this episode, we uncover the 10 biggest mistakes cyclists make when training indoors.
Plus, we’re sharing pro-level tactics and prep tips you can start using today to train smarter, not just harder.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
06:45 - Pro Series Race Selection Strategy
12:50 - Wout's Giro Stage Win
23:30 - Lionel's Winning Training Method
27:44 - Mistake 1
30:50 - Mistake 2
33:20 - Mistake 3
38:30 - Mistake 4
44:00 - Mistake 5
48:00 - Mistake 6
51:30 - Mistake 7
53:30 - Mistake 8
56:40 - Mistake 9
1:04:10 - Mistake 10
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Unlock your swim speed! 🔓
This podcast episode with Brenton Ford (Effortless Swimming) is packed with insights on breaking through swimming plateaus and training smarter for triathletes and cyclists.
Essential listening for anyone looking to improve their swim technique and improve their swimming pace
Timestamp:
00:00 - Introduction
01:15 - Why Swimmers Get Stuck
03:30 - Are Athletes Doing It Wrong After Coaching?
06:50 - How Long Does It Take To Change Swim Habits?
10:05 - Is A Lack Of Fitness Holding Your Technique Back?
13:30 - Overcoming the 2nd Plateau
19:45 - The Ultimate Swim Technique Overhaul Plan
23:50 - Ideal Time Ratio For Swim Technique Vs. Fitness
28:00 - Why Elite Swimmers Avoid Long, Slow Training
32:50 - Why Adult-Onset Swimmers Struggle To Improve
36:40 - Overcoming The Mental Barrier Of Going Slower To Get Faster
39:00 - The Best Tests For Swim Fitness And Speed
43:30 - Pool Vs. Open Water: Understanding The Differences
46:40 - Swimming Myths Debunked
51:31 - When To Push Through Bad Form (And When To Stop)
55:30 - Swimming Is A Technique Thing
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Peter had setbacks every single week leading up to Ironman Port Mac.
But instead of breaking him, they built him.
This episode breaks down how making mistakes in training became the key to a perfect race day.
Screw things up in training—so you don’t on race day.
Timestamp:
00:00 - Introduction
02:45 - Port Mac Chaos: Swim Cancelled
06:30 - Mental Reframing and Ironman Realities
11:30 - Social Sacrifices
13:30 - Peter's Training and Dedication
18:50 - Planning Mistake #1: Delayed Start
22:50 - Training Specifics: FTP & Holiday Setbacks
27:30 - Race-Ready Base and Volume Handling
31:00 - Bike Training Mistakes: Course Selection
35:00 - Nutrition Errors and Lessons
39:00 - Breakthrough Session & Legs Blow-Up
40:20 - Running Progress & Excellent Execution
46:00 - Race Performance Recap
52:30 - Reflections & Takeaways
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Stuck in a training rut?
This episode is for every triathlete who's hit a plateau.
We dive into why performance stalls (hint: it's not lack of effort), what elite athletes do differently, and how you can reboot your progress.
Plus, we kick things off with a return to our gratitude segment—because mindset matters too.
Timestamp:
00:00 - Introduction
00:50 - Gratitude
03:30 - New Athlete Shoutout
04:30 - Mailbag Question: Should you be aero in all training sessions?
06:40 - Wout van Aert: Injury and Expectations
11:30 - Our Theory on How To Beat Pogacar
16:45 - The Law of Diminishing Returns
23:30 - How Do You Know You're Plateauing?
25:45 - Comparing Sessions and Tracking
31:20 - Avoiding Sessions (Things You're Not Good At)
34:00 - Training Overload: Adaptive Stimulus
40:20 - The Killer for Progress
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Discover how smarter execution, not higher fitness, led TriVelo coach, Mat Phillips, to dominate his age group — including his first overall win at Geelong 70.3.
Timestamp:
00:00 - Introduction to Coach Mat
01:30 - Post Race Win Insights
03:45 - Overcoming Race Hurdles
07:00 - Bike Execution and Nutrition
09:30 - Coach's Expectations in Transition
14:35 - Digging Deep To Finish and Win
20:30 - The Impact of Planning and Execution
22:30 - Benefit of Being Teachable
26:00 - It Doesn't Happen Overnight
28:00 - Proven Performance Enhancer
31:45 - Hearing and Practicing
34:00 - Discipline, Patience, and Consistency
37:25 - Encouragement To Athletes
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
In this episode, we are joined by legendary endurance coach and author Joe Friel. We dive deep into the principles that have shaped decades of performance success. From beginner intensity workouts to mastering Zone 2, Joe shares timeless wisdom and modern insights on how to train smarter, not just harder.
We explore:
-The 5/2 split for triathletes
-Why it can take two years to build your base
-How to train to resist fatigue and measure stamina
-What separates pros from the rest
-Key changes for athletes over 50
-Emerging trends in endurance training
Whether you're just starting out or looking to refine your approach, this episode is packed with actionable takeaways.
Timestamp:
00:00 - Introduction
00:30 - Joe's Session of The Day
04:00 - 5/2 Split for Triathletes
10:40 - Beginner Intensity Workout
14:00 - 2 Years to Build The Base?
16:50 - Zone 2: Right Usage and Range
22:20 - Faster After 50 Key Changes
25:50 - Core of Performance and Improvement
31:31 - Fitness: Stamina/Resilience
35:30 - What Separates The PRO?
37:00 - How to Train to Resist Fatigue
44:20 - How to Measure Stamina Improvement
47:00 - Range for Endurance Training Sessions
53:00 - Application for Run Training Sessions
56:30 - Fatigue: Endurance vs Intensity
1:02:20 - Modern Trends of Training
1:06:20 - Dramatic Change From Joe Friel
1:09:10 - Standout Trends Today
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
TriVelo Goes Pro!
Follow doctors-turned-triathletes Tom & Roland as they dive into their first pro season, sharing raw insights, race highs & lows, and the journey from age-group dominance to the big leagues.
Timestamp:
00:00 - Introduction
01:40 - The Decision To Go Pro
07:00 - Tom's Doubts On Going Pro
09:00 - Coach's Management and Decision Making
18:00 - Hilarious Race Day Experiences
21:10 - Tom's Caffeine Strategy
25:00 - Roland's Soda Strategy
28:30 - First PRO Race Insights
33:15 - Coach's Advice and Expectations
37:00 - Roland's Insights: Plan Adjustments and Expectations
41:00 - Tom's Insight: Following Race Plan
46:35 - Have To Be Mentally Tough
53:00 - Roland's Disappointments and Realizations
1:01:20 - Tom's Reflections
1:03:30 - Next Race Focus
1:06:10 - Final Comments and Encouragements
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
How much VO2 work does a triathlete really need?
In this episode, we break down the ideal amount of VO2 training for half Ironman and Ironman athletes.
Are you doing too much or too little?
We dive into the science and practical application to help you optimize your training.
Timestamp:
00:00 - Introduction
01:00 - TriVelo Athletes Turned Pro
07:00 - Importance of Course Management
13:30 - Race Planning and Execution
16:50 - Welcoming New Athletes
17:30 - Mailbag Question: Hill Ride Alternatives
22:30 - VO2 Max Sessions
27:30 - VO2 Work in Swimming
34:50 - VO2 Work on a Bike
38:00 - VO2 Study Limitations
42:45 - VO2 Sessions for Triathletes
48:00 - VO2 Work for runners
50:00 - Building Strength: Plyometric Workouts
51:30 - Where To Get Most of Your VO2 Works
52:30 - Fatigue Resistance
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
In this episode, we look into the inspiring journey of a 38-year-old from Houston, Texas, who's six months into training for his first 70.3 triathlon — the Oregon 70.3 in July 2025.
Having never done a triathlon before, he started with minimal swimming and cycling experience but embraced the idea that "you can't expedite fitness."
Background
02:00 - Early Start and Preparation
04:10 - Training Approach
05:00 - Swim Training
06:09 - Bike Training
08:20 - Run Training
09:09 - Challenges and Lessons Learned
14:30 - First Sprint Triathlon Experience
16:30 - Experienced the Swim Nerves
18:20 - Unbelievable Bike Execution
23:30 - Negative Split Run
27:00 - Off to The Next Race
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Get a tool that lasts for life—go for a Klein. It's now available in-store and online near you. Use the specific link in our description to access their amazon store
Klein Tools Amazon Online Store
Today, we explore what truly sets elite athletes apart. What habits make the biggest difference? And how have training methods evolved over the decades?
Timestamp:
00:00 - Coaching in the 1980's
07:25 - Gratitude Coming Back
11:20 - Mailbag: Practicing Swim/Bike Transition
19:00 - Habit #1
30:55 - Habit #2
40:40 - Habit #3
47:30 - Habit #4
54:25 - Habit #5
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
3000m of climbing, 234km, and a brutal test of endurance.
This is the 3 peaks race that demands respect.
Learn from common mistakes, understand the crucial connection to Ironman preparation, and hear how we coached athletes to success.
Plus, insights from past pacing errors and the raw, emotional post-race reflections that prove preparation is everything.
Timestamp:
00:00 - Why This Race is Special
04:45 - Key Discipline of Endurance
07:00 - Simple Race Plan/Strategy
14:20 - Don't Trust Your Feelings
19:00 - Who Controls The Group?
23:30 - Hard-Learned Lessons
30:40 - Don’t Focus On Time?
33:20 - How Well Can You Strategize?
36:10 - Get The Right Program
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Can you achieve epic results in just one month?
We show you how one athlete did it, and how you can too.
Erin just had the most typical first month we would expect and absolutely loved it, test, 3 weeks training, test and huge improvements which we guarantee
Timestamp:
00:00 - Athlete Background
04:07 - Bike Training Program
12:00 - Important Trait for an Athlete
15:00 - Running Improvement
18:30 - Swim Improvement
19:20 - Best Way To Approach A Training Program
21:41 - Athletes' Gratitude
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
Last week we went through 4 key sessions you absolutely MUST be including in your training program.
In part 2 of this episode, we’re going through 4 sessions you really should avoid as they could be a disaster for your training program.
PLUS as promised, we’re going to reveal what we think is the absolute BEST training session you can do.
Timestamp:
00:00 - Introduction
01:15 - Social Training: The Hidden Pitfall
06:40 - Understand Your Session's Goal
14:20 - Fun vs. Results: The Real Choice
19:25 - Intensity Overload: Stop Now
29:30 - Post-Race Trap: Don't Fall For It
39:35 - Purpose Lost: Training's Fatal Flaw
45:40 - The Ultimate Session: Revealed!
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.
One of the most common questions we get is; what sessions should I really be prioritising? What’s actually the most important?
So today’s episode goal is simple; we’re going to give you 4 training sessions you simply must be including in your training program and 4 common sessions that we really think you should avoid.
Timestamp:
00:00 - Introduction
00:50 - Gratitude
04:00 - Brutal Race Lessons
10:00 - New Athletes Shoutout
11:00 - Mailbag: What Indoor Trainer Should I Buy?
17:50 - Conquering the Course Requirements
24:40 - Fueling the Fire: Run Off the Bike
28:50 - Open Water Endurance Necessity
33:40 - Peak Performance: Training at Race Intensity
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
"I want to do an Ironman in 14 weeks, can you help me?
I’ve never done one before..”
If you know us and you know this podcast; you know that question is like nails on a chalkboard.. This was the question Mitch asked us last year in August, as he had started training for the Busso IM in December.
In today’s case study episode, we’re going to take you through why despite our preferences; we helped Mitch to his first Ironman and what happened over the next 14 weeks to make it possible.
Timestamp:
00:00 - The Driven Athlete
03:45 - The Danger of Pushing Too Hard
07:10 - Crafting A Winning Program
10:00 - The Mindset of a Good Athlete
12:00 - Building Your Base
16:00 - Race Day Strategy
19:45 - Common Training Mistakes
22:30 - Mastering Race Day
24:45 - Why Coaching Matters
28:24 - Witnessing Athlete Transformations
31:40 - The Key to Unlocking Your Potential
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
If you think that the way to get fitter, faster is just to train more - you’re wrong.
Improvement comes from training + recovery. Not just training.
The consequences of overtraining can be severe: It Can Take Months (or Longer) to Recover From
So often we need to ask ourselves, are you not training well? Or are you just too tired?
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
01:40 - Gratitude
08:00 - Welcoming New Athletes
09:00 - Mailbag: Off-season Training
13:00 - Rest? Not Quite!
18:30 - 5 Warning Signs: Are You Overtraining?
21:15 - Overtraining vs. Overreaching: What's the Difference?
25:35 - Sign #1: Power Plummets
28:20 - Sign #2: Your Heart's Secret Signal
35:00 - Sign #3: Mood Swings: Friend or Foe?
42:10 - Sign #4: The Immune System Strikes Back
45:30 - Sign #5: Sleepless Nights (A Sign to Slow Down)
50:20 - The Ultimate Recovery Weapon
53:25 - Deload Week: A Strategic Retreat
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In this episode, we reveal the biggest training DOs and DON'Ts to elevate your performance this year.
We're talking about those crucial training nuggets you might be overlooking, going beyond the basic tips you might see over and over.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
00:50 - Gratitude
04:45 - Welcome to the Family!
05:45 - Your Body Knows Best
17:45 - No Magic Bullets Here
25:10 - Patience is a Virtue
32:00 - Race Smart, Not Hard
39:00 - Tech That Makes You Faster
41:00 - Self-Compassion is Key
47:00 - Know Your Limits
53:35 - Find Your Race Bliss
1:01:45 - Race with Passion, Not Pressure
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In this episode, we sit down with Tom Page, the newly crowned 70.3 Age-Group World Champion!
We discuss his race strategies, the mental fortitude it takes to win at the highest level, and the key role data and consistent training played in his success. Plus, hear about the intense competition and the emotional roller coaster of the World Championship race.
Tom is a true inspiration for any age grouper, as he is a role model athlete both in and out of racing.
We can’t wait for you to hear him speak.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
01:10 - The World Champion is Here!
04:25 - From Rowing to Racing
11:30 - Racing Your Own Race
13:20 - Unlocking Potential
30:50 - Data-Driven Domination
39:30 - Bike Legs for Days
44:30 - The Power of Friendly Rivalry
49:20 - The Road to Taupo 70.3 WC
59:15 - The Winning Moment
1:08:30 - Analyzing the Victory
1:14:00 - The Run That Sealed the Deal
1:25:20 - Reflections and Emotions
1:30:30 - The Champion's Mindset
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Want to crush the run leg of your next triathlon?
Hear from Matt Hanson, the Ironman pro with one of the fastest marathons EVER. He shares his secrets to speed and endurance.
But be warned; is his training style something you should try? We answer that in this episode.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
01:35 - Matt's Session Today
02:45 - Road to Kona: Overcoming Injury
06:50 - The Tough Call To Pull Out or Not
07:30 - Kona Race Review
12:50 - The Bike Strategy
13:31 - The Transition: Mind and Body
15:10 - The Run Game Plan: Tactics and Strategy
16:50 - A Run for the Record Books
21:00 - Pushing Through the Pain
23:10 - What Could Have Been: Reflecting on Potential
25:10 - Elevating the Game: Bike & Swim Strategies
27:25 - Matt’s Bike Training
31:30 - Overextending in Races
39:10 - The Evolving Art of Triathlon Coaching
40:50 - Matt's Running Training
43:10 - The Run Breakdown: Volume vs. Intensity
49:50 - Mental Fortitude: Preparing for Taupo 70.3
53:45 - Insane Fluid and Salt Loss
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Want to ride faster without the extra work or cash?
Tune in to learn our top tips for free speed!
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Let's Get Rolling
00:40 - Gratitude
05:00 - Welcome to the TriVelo Family
06:40 - Predicting Mara Race Pace
10:20 - Long Run Pace Strategies
13:45 - Unlock Your Cycling Potential
14:35 - Master Pedalling
22:50 - The Power of Testing
27:45 - Turn Tests into Training
29:30 - Boost Your Cycling Confidence
35:55 - Race Smarter, Not Harder
45:00 - Execute with Precision
45:30 - Optimize Your Aerodynamics
48:30 - Train Your Body Position
50:35 - Level Up Your Training
53:20 - The Secret to Cycling Success
55:25 - Guaranteed Free Speed
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
What happens when your training plan goes completely off the rails?
What’s the absolute minimum training you could do to get through a 70.3?
For our athlete Jack, we had to start asking these questions.
Discover how we turned chaos into a successful race day.
Timestamp:
00:00 - The Journey Begins
00:30 - Meet the Determined Athlete
02:35 - Power of Patience
03:55 - Setting a High Bar
06:40 - Major Obstacles
11:45 - The Mental Games
15:15 - Minimal Programming
20:30 - Weekend Secrets
23:45 - Master Race Strategy
26:45 - #1 Race Tip
28:30 - Owning Your Plan
30:00 - A Perfect Race Day
To get coached by us, go to trivelocoaching.com.au
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
2024’s packed triathlon calendar has pushed athletes to their limits. But how much is too much?
As an age grouper, how many races can you handle without burning out? In this episode, we explore the balance between racing enough to stay motivated and avoiding overtraining.
Tune in to find your perfect race limit!
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
06:00 - T100 Finals Post Race Analysis
10:40 - Ashleigh Gentle's Race Strategy
18:15 - Having Accurate Data
22:10 - Taylor Knibb's Strategy
23:30 - Staying in Your Range
27:50 - Expectations For Each Season
30:10 - Triathlon Is A Compromise
38:00 - Choosing An A-Race
43:50 - Do You Need B and C Races
48:20 - Consequences of Over-Racing
51:20 - Getting the Balance Right
53:30 - Racing Unprepared
57:00 - Keeping Your Focus
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Join us in today's case study as we dissect our athletes' standout performances at the Noosa Olympic Distance triathlon.
Learn key strategies for racing in the heat, achieving better run splits, and improving your overall triathlon game to PB your next race.
Timestamp:
00:00 - Introduction
01:05 - Noosa Olympic Race Review
04:00 - How To Run Better In Triathlon
09:30 - Training and Intensity
12:45 - Not Just About Your Fitness
14:45 - Finding Your Threshold
18:50 - Positivity Leads to Success
23:50 - How To Bike Faster
28:30 - Faster Speed with Lower Watts
33:00 - Improving Your Running
36:00 - Ultimate Pacing Strategy
38:10 - Key Takeaways
39:00 - Frequently Asked Questions
To get coached by us, go to trivelocoaching.com.au
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
That was without one of the craziest Ironman races we’ve ever seen at Kona so we’re going to react to ALL the carnage that unfolded last Sunday.
And some BIG, major lessons we think the pros are STILL missing and that you the age grouper can learn from.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
00:45 - KONA 2024 Post Race Analysis
06:20 - The Hype Before the Race
12:00 - Sam Laidlow's Race Hype
16:00 - Racing the Race
22:00 - Magnus Stepping Back to Recover
24:30 - The Genius of Patrick Lange
30:30 - Where to Race the Race?
36:10 - Know Where You Get it Wrong
43:00 - KONA: Respect the Heat
46:40 - Racing Your Race
50:00 - Lessons To Learn From Kona 2024
54:00 - Build A Strong Mindset
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Join us in this case study episode as we dive into the incredible story of Sarah, who saw an Ironman event, thought it looked fun and signed up... with absolutely zero triathlon experience.
Discover how she overcame her fears, embraced the sport, and achieved extraordinary results.
Timestamp:
00:00 - Introduction
01:15 - Training an Absolute Beginner
07:20 - Learning The Equipment
12:30 - Horrific Race Experience
19:20 - Getting Race Ready
21:15 - Be Willing To Get Uncomfortable
22:45 - Making it to Race Day
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
It’s Ironman World Champs week! The men are taking on Kona and so it’s time to revisit the Ironman.
We recently did one of our most popular episodes ever, which was a case study on every mistake you can make training for a 70.3 - so now we’re back with an episode specifically for the Ironman!
As always, while we’ll be focusing on the specific of the requirements of an ironman, a lot of these principles do translate to any endurance event!
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction and Gratitude
05:30 - Gustav Iden's Return
09:55 - Lionel Sanders Kona Preparation
15:45 - New Norwegian Aero Position
18:45 - Why is Ironman Relentless
23:00 - Replicating the Feeling in Training
24:35 - Mistakes are Costly
32:20 - What it Takes to Train for an Ironman
38:00 - Marathon Pace Expectations
43:20 - Fatigue in Swimming
46:00 - Gut Training
49:35 - Cutting Long Sessions Short
52:00 - Ironman Time Expectations
53:20 - Neglecting Heat Training
59:00 - Inconsistent Gear in Training
1:01:00 - No Aero Helmet?
1:03:15 - Ironman Tips from Coach
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
For today’s case study episode, we just had 5 athletes complete a marathon and 3 athletes a half marathon, and we want to analyse want went well, what went wrong and everything in between.
Timestamp:
00:00 - Introduction
00:30 - Key Lessons for Marathon Training
03:10 - Race Day Execution Patterns
05:30 - Can You Start Too Slow?
10:45 - Melbourne Marathon Preparation
15:00 - Athlete Feedback
18:35 - Understanding Course Requirements
24:20 - Pacing Strategy
32:15 - Aligning Ambition and Expectation
40:15 - Keys to Good Running
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode; power meter failures and the most VITAL Triathlon Race Day Mistakes To Avoid
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction and Gratitude
01:45 - Mail Bag Questions: Power Meter Not Working on Race Day
08:50 - Mistake #1: Trying Something New on Race Day
09:50 - Last-minute Carb Loading
13:25 - New equipment
16:25 - Mistake #2: Equipment failures
20:00 - Tire Pressure
22:06 - Mistake #3: Course mistakes
25:55 - Mistake #4: Are you risking injury?
29:20 - Mistake #5: Unsolicited Advice
31:00 - 1,600km Running Record
39:40 - Mistake #6: Ambition vs Ability
42:50 - Mistake #7: Wrong Focus
45:55 - Mistake #8: Staying In Your Lane
50:35 -Mistake #9: Unwarranted Nerves
54:15 - Mistake #10: Fixing Things On Race Day
55:50 - Mistake #11: Forgetting to Enjoy the Day
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
BIG episode today!
We're diving deep into the world championships of cycling and women's triathlon in nice, plus we're finally setting the record straight on RPE and why Pogacar is proving us all wrong.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
00:35 - Gratitude
04:15 - Mail Bag Questions
08:15 - Lucy Withdrawing From KONA
09:30 - Pushing Through Injuries
14:25 - Cycling World Champs
17:15 - Tactics In Racing
21:20 - Racings' Unwritten Rule
24:50 - Pog's Dominance
31:45 - Why We're Wrong About RPE
41:20 - How To Use RPE Correctly
47:30 - Lessons For Age Groupers
52:00 - Making Better Race Decisions
58:20 - RPE is a mindset choice
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
On August 10th at 3:50am, Mitch set off in darkness in the snow to ski, run and mountaineer his way across a 56km course in hopes of breaking the 11hr39min record.
The course runs from mountain peak to mountain peak, he needed to cross country ski up and down, run in sections, cross freezing rivers nakes and do it all while self navigating.
He took 30 gels, with the aim of taking on 60-80grams an hour. Two litres of coconut water in the bladder, a spare set of liner gloves and socks, a buff, two spare ski straps, and a Garmin mini inreach and an adventure mindset.
Tune in to hear how the day went, the preparation required and the mindset traversing through the 'white desert'.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
00:45 - Shoe World Update
04:15 - Difference in Performance Shoes
05:40 - Golden Straitjacket Challenge
11:40 - Bailing Out
15:46 - Mental Approach
17:50 - Modern Alpine Ski
20:30 - Course Breakdown
22:20 - Preparation for the Challenge
29:10 - Difference with other Endurance Events
33:30 - Taking 1hrs 30mins Off the Record
37:15 - Other Attempts
38:45 - The Conditions of the Day
46:50 - The Emotions of Finishing
50:00 - Lessons From The Challenge
52:45 - The Impact of Experience
55:30 - How to Navigate the Course
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Zone 2 training is all the rage in endurance sports right now, with people swearing it’s the secret sauce for better performance, often hailed as a cornerstone for building aerobic capacity.
While there’s no denying its overall benefit, especially for elite athletes, at TriVelo Coaching, we believe it’s nearly irrelevant for most amateur athletes.
For those with busy schedules, varying fitness levels, and limited training hours, focusing on Zone 2 can be inefficient and even counterproductive.
You’ve got a life, a job, and not a ton of time to clock up relentless hours of zone 2 work.
So today we’re discussing why you may need to do less zone 2, and cut to the specific stuff that gets you results.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
03:10 - How Long Can You Really Hold Form?
10:50 - Key To Good Programming
14:50 - Highs and Lows of a Season
17:20 - Season Expectations
20:00 - Zone 2 and Age Groupers
28:00 - Where is your zone 2?
31:00 - How To Know Exact Zone 2 %
34:00 - Understand Your Blocks of Training
36:30 - How Much Zone 2 Should You Do?
42:00 - How To Know If It’s Too Much
44:00 - Training on Limited Time
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode, we share the inspiring story of Dan, an athlete who defied the odds to train for an Ironman despite being born without a left lung and rib cage.
For years, Dan believed he couldn’t pursue endurance sports—until he challenged that lie.
This episode is for anyone battling self-doubt, imposter syndrome, or the fear of failure.
Dan’s journey reminds us that the only thing holding us back is often ourselves.
Tune in to discover how he turned obstacles into opportunities and proved that we can all do hard things!
Timestamp:
00:00 - Introduction
01:40 - Overcoming Limitations
03:50 - Not Just Completing, But Racing
06:55 - No Ceiling
08:30 - His Data Improvement
12:00 - The Fun Part
13:30 - Dan’s Words of Wisdom
14:10 - Perfect Training Program?
16:05 - Take Every Opportunity
17:15 - You Can Do Hard Things
Link to Dan’s article: https://www.linkedin.com/pulse/chasing-failure-low-oxygen-lies-dan-barker-cfcac/
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Join us as we chat with Paris Olympic Gold Medalist Grace Brown.
In this episode, Grace reflects on her remarkable career, from winning her first Australian TT title in 2019 to securing Olympic Gold in Paris 2024.
We’ll discuss her epic 2024 season on top of her Olympic gold including her fourth Australian National Time Trial Title, victory at Liege-Bastogne-Liege, and the highs and lows of her final Tour de France.
Grace also shares insights into her training, race strategies, and the mindset that propelled her to the top.
As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
04:20 - Grace Brown Post Paris
05:30 - Winning Olympic Gold
07:15 - Enjoying the Training
09:30 - Coping With The Pressure
11:00 - Spring Classic Performance
15:45 - Winning the Classics
17:20 - Having the Legs to Win
19:45 - The Sprint to Finish
21:40 - Sprint Training Plan/Schedule
23:45 - Winning Both Classics and Olympics
25:15 - Time Trial Training
29:00 - Threshold Efforts and VO2 Sessions
32:30 - Paris Course Recon
34:30 - The Taper
36:45 - Start Line Thought Process
40:40 - Pacing and Power
45:50 - Equipment Choice
52:15 - Tips to Improve Time Trial
55:20 - Every Second Counts
59:15 - TDF Femme - Running Flat
1:06:45 - The Yellow Jersey Controversy
1:11:50 - Grace's Retirement Plan
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Today’s case study is an athlete who wasn’t just going for a PB, or a time, he was going for the win. And not just any win, a world age group title. That’s a bit more pressure than most age groupers would normally put on themselves.
And last week - in a wild and weird coincidence - 6 years to the exact day since he joined us, it all came together and he became world age group champion:
So this episode is a deep dive on his training, preparation, setbacks (there have been many), and the execution of the world championship race.
Timestamp:
00:00 - Introduction
02:09 - Steve's TriVelo Journey
03:45 - Coach's' First Impression
06:30 - Athlete Improvement and Progression
09:00 - Getting Hit By A Deer
12:00 - Mindset Overcoming Setbacks
19:30 - Steve's Advice to Athletes
22:40 - Consistent Training
25:25 - World Champ Preparation
31:30 - Confidence in Letting People Go
37:10 - Understanding Your Strengths
40:20 - Age is Just a Number
42:30 - Winning is Fun
44:50 - Data Improvements
47:00 - Long Term Coaching
50:30 - Going Fast is Fun
51:45 - Think Long Term
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode we’re diving deep into the pros and cons of indoor training. We are huge fans of the indoor trainer, so much so that it’s a requirement for our program that if you want to get coached by us, you need an indoor trainer.
However, it has its HUGE drawbacks, and so today we want to warn you of the top indoor training mistakes to avoid.
Plus the Supercoach gives his definitive answer; indoor or outdoor?
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
04:50 - Epic TDF Femmes
07:45 - Yellow Jersey Controversy
16:00 - The Most Epic Final TDF Stage
22:15 - Hayden Wilde's Race Strategy
30:00 - Indoor and Outdoor Training Pros and Cons
31:10 - Is A Controlled Environment Better?
43:00 - Bike Position Differences
51:45 - Indoor vs Outdoor Settings
57:40 - Using Your Head Unit Properly
59:30 - Our Conclusion
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
From podium sweeps to athlete secrets, we're spilling the beans on how to dominate time trials!
Learn how our athletes are crushing the competition and how you can achieve your best results.
Tune in to discover the TriVelo magic!
Timestamp:
00:00 - Introduction
01:06 - The Secret To Success
04:00 - The Tipping Point
07:15 - Athlete Execution
18:11 - Sustaining Effort In Training
21:30 - Becoming A Better Time Trial Cyclist
30:20 - Cornering Skills
35:40 - Heart Rate
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
From the epic 1500m showdown to the mental toughness of elite athletes, we dive deep into the Tokyo Olympics.
Learn how to apply Olympic-level strategies to your own races, plus discover the secrets behind incredible performances.
Don't miss our analysis on race tactics, training insights, and the importance of a strong mindset.
As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
02:40 - 1500m Olympic Race
07:40 - Jacob's Olympic Mistake
16:00 - Post-Analysis Lessons for Age-Groupers
24:00 - Adjusting Your Race Plan Anytime
29:00 - Controlling Lactate Levels
38:50 - Getting to the Line Healthy
43:10 - Prioritise Your Own Preparation
45:15 - Swim Volume is Outdated?
47:45 - Mindset is Half the Battle or More
55:00 - Keely Hodgkinson's Journey
57:00 - Prepared to Lose
1:00:00 - Set Expectations
1:02:00 - We’re Not Olympians
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Lucas called us after a traumatic marathon experience where he DNF’d with full body cramp at the 30km mark…
He was looking for help to not only get through his next marathon, but start training for his first triathlon as well.
In this case study we look into his firefighter work schedule, the importance of proper fueling, and how to conquer heat and humidity in training and racing.
Learn what we did specifically with Lucas to give him a marathon time he didn’t believe possible.
Timestamp:
00:00 - Introduction
02:30 - Starting Training As A Beginner
11:00 - How To Pick A Goal
14:00 - What More Runners Need
15:40 - 8-Day Training Cycle
18:30 - Results and Improvements
21:20 - Expectation VS Performance
25:00 - Training Mistakes
28:55 - Race Pace Long Runs
31:00 - Boosting Confidence
34:10 - Conquer Your Anxiety On Race Day
39:00 - Training To Race Conditions
42:30 - Our Pre Race Conversation
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
How is Pogacar so good?
What did Grace Brown do to win Gold?
Did Wilde blow a gold medal with execution?
All that and more from cycling, athletics, and the Olympics!
Plus, how do you know if you’ve raced your best?
In this episode, we discuss all of the above and address why we’ve been missing for almost a month.
As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
02:10 - Gratitude (Health Lessons)
16:15 - World Tour Race: POG Domination
21:55 - Jonas Vingegaard's Bounce from Injury
23:15 - Italy Ride: Mini Grand Tour Stage
25:10 - Advances in Sports Science
34:00 - Olympic Games: First AUS Gold
40:50 - Cornering Mistakes and Crashes
44:20 - Athletics Preview: Jess Hull's Performance
50:30 - Olympic Triathlon Performances
56:00 - Lessons For Age Groupers
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
This week's case study features Harris, who went from swim newbie to 70.3 finisher with a killer work schedule!
We discuss his training secrets, battling limited time, and HUGE improvements across all disciplines.
Learn how Harris crushed his goals and the lessons he learned for future races.
Timestamp:
00:00 - Introduction
02:00 - Motivated Athlete
03:20 - Zero to Hero Swim
07:00 - Persevering From Obstacles
09:15 - HUGE FTP Improvements
11:20 - Managing Goal Expectations
16:00 - Run Improvements
18:45 - Adjusting to Health and Fitness
22:20 - Staying Away From Burnout
23:45 - Excellent Training Habit
25:00 - Race Event Progression
29:00 - Race Ready Sessions
32:30 - Mistakes Can Happen
35:15 - Excellent Race Results
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In this episode, we explore the fine line between power and speed in racing.
While we swear by power meters, Lachlan Morton's Unbound win without one raises a key question: are athletes too fixated on power at the expense of speed?
Discover why focusing on speed, not just power numbers, is crucial for race success.
Tune in for insights on balancing these metrics to truly excel!
As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
05:10 - GIANT saved the day
06:20 - Don't Undercut People
09:50 - Climbing the Alps Underprepared
23:50 - Losing Control and Suffering
26:00 - Too Power Focused
31:03 - Metrics for Success
39:40 - Value of Power Meters
43:30 - Keep You In The Ranges
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome to the second episode of our series on how to progress as an athlete. In episode one, we covered essential tips for beginners. Now, we're focusing on intermediate and advanced athletes.
In this episode we cover:
● Value-packed equipment upgrades
● Vital race day strategy
● Maximizing training efficiency and intensity
● How to analyse your data properly
● And more!
Whether you're new or experienced, this episode aims to help you go to the next level in your triathlon performance
As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
02:00 - Dedication
09:30 - Value Equipment Upgrades
16:45 - Unshaved or Shaved Legs
17:45 - Are Carbon Shoes worth it?
22:10 - Smart Trainer vs Rollers
25:00 - Is VO2 Max Testing nececcesary
31:30 - How To Analyse Your Data Properly
47:00 - Advanced Race Execution Tips
55:20 - Final Mistakes to Avoid At This Level
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode, we dive into Vijay's journey from beginner to Half Ironman finisher. Over 6 months, we guided him with a structured training program, and we're breaking it down for you.
Feeling nervous about your first 70.3? Wondering if you'll make it to the finish line? For beginners, it takes 5 to 7+ hours. We'll show you how to get ready.
We coach everyone, from novices to elites. Many just want to finish, regardless of time. This episode is all about achieving that goal.
Timestamp:
00:00 - Introduction
03:30 - Coaching Mindset For Beginner Athletes
06:20 - Slow Consistent Easy Training
12:30 - Volume and Load Progression
16:30 - Duration and Time Expectation
19:15 - Building Up the Engine
23:20 - Race Ready Confidence
25:00 - Open Water Swim Session
27:15 - Bike and Run Execution
31:30 - Athlete Commitment and Discipline
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Starting triathlon training can be overwhelming with countless things to consider and buy. So, where should you begin? What's essential versus nice to have?
Welcome to our mini-series on progressing as a triathlete. Today’s episode focuses on beginners: key priorities for your time, effort, and money. We'll highlight what's crucial now and what can wait.
Intermediate or advanced athletes, make sure you have these basics covered. Stay tuned for future episodes on advancing your skills further.
As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:35 - Gratitude
04:30 - Focus on What's Important (Ways to Improve Faster)
09:00 - Basic Equipment for Beginners
13:30 - Key Skills to Learn
18:15 - Keep Training Simple
23:00 - Data: Get Some Testing
26:40 - Structure: Order of Importance
28:00 - Technology and Right Set-up
34:10 - Right Bike and Course
37:30 - Right Nutrition and Hydration
42:30 - Focus on Technique
49:30 - Equipment Upgrades
51:30 - Establish A Solid Base
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Join us in another case study episode as we follow Billy's journey from a solid 4 hours 11 minutes on a tough marathon course to aiming for a sub-4 hour finish.
Despite doing what was required to complete the race, Billy knew he could perform better.
With a tailored program designed to maximize his potential, he’s back for his second attempt, determined to break the 4-hour barrier.
Tune in to hear about his training, challenges, and strategies for achieving his goal.
Timestamp:
00:00 - Introduction
05:00 - Don't Go Backwards
09:00 - Key Training Sessions
13:30 - Running Progress
23:45 - Doing the Basics
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Every athlete faces race day nerves, battling not just the race but their own mindset. Simply showing up isn't enough.
Without proper execution, all your hard work can be undone.
Today, we explore how to get in the right mindset to perform at your best, ensuring you maximize the results of your training.
Join us as we delve into strategies for mental preparation and peak performance.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
01:10 - Gratitude
06:51 - How Olympic Athletes Are Managing Their “Peak”
10:00 - Mistakes From The Worlds Best 1500m Runners
20:00 - Aussie Record: Jess Hull
23:00 - Age vs Power and Form
29:00 - Is The Pog Legit?
32:30 - 1st Key To Racing Mindset
40:40 - Reducing Race Day Anxiety
47:40 - Pre Race Self Talk
53:00 - Staying In Your Lane
1:02:00 - How To Be Race Day Confident
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Despite having never done a triathlon before, Sarah's annual visits to Portugal, where she witnessed the Ironman events, fueled her determination to take on the challenge.
In December, Sarah came to us with a bold goal: to transform from a triathlon novice to an Ironman finisher by August. Now, six months into this fantastic journey, we're at the halfway mark and excited to share her progress.
Tune in to hear all about Sarah's training experiences, the obstacles she's overcome, and key tips for beginners aspiring to tackle their own Ironman.
Timestamp:
00:00 - Introduction
00:40 - Sarah's Triathlon Journey
04:50 - Beginner Swim Approach and Progression
09:00 - Beginner Bike Training and Improvement
13:00 - Steady Progressive Method
20:15 - Run Sessions and Improvement
24:30 - Getting Ironman Ready
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
One of the biggest mistakes we see in athletes is they are rushing to get ready for a race, and they are doing it without an optimal level of base fitness.
Majority of athletes that come to us are very fit, much fitter than the average person. But does being fit and decently trained mean you have a good base?
No. In our experience, most athletes have a much lower base than what is necessary.
So how do you base train properly and set up the rest of your season for the most success?
If you do this right, you will have the ON season of your life.
As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
03:10 - The Pog at the Giro d'Italia
07:50 - ELITE Cycling Tactic Stage 5 La Vuelta Femmes
11:20 - Taking An Effective Break
21:50 - Understanding Offseason Objectives
29:10 - Base Phase Mistakes
37:45 - What Is A Good Enough Base
41:30 - How Much Intensity Do You Need
47:10 - The Surprising Benefit of Offseason
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Join us as we dive into a unique case study where athlete and coach navigate the delicate balance of pushing limits while honoring constraints.
In this episode, we delve into the case study of Fiona, an already seasoned endurance athlete seeking to conquer the Ironman once again after two decades.
From juggling a busy job and family responsibilities to squeezing in early morning training sessions, Fiona's determination actually needed pulling back as we aimed to train less for better results, and hopefully an Ironman World Champs qualifier.
Timestamp:
00:00 - Introduction
02:30 - Athlete Background
08:30 - Coach's First Compromise
11:40 - Embracing Testing Data
17:40 - Resisting Change
20:25 - Racing the Ironman with Confidence
23:00 - Excellent Race Execution
26:30 - World Champs Qualified!?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Get ready for an incredible story with Australian middle distance runner Sarah Billings.
After battling years of injuries and setbacks, she has made an astounding return to form recently clocking an Olympic Qualifier and smashing her 1500m PB by 7 SECONDS!
There's a lot of lessons in this journey, but with some specific mindset help from a performance coach, mixed in with years of resilience and consistency, listen in to find out what made the difference to help Sarah run the race of her life.
Timestamp:
00:00 - Introduction
03:25 - Sarah's Friday Session and Training Week
08:15 - Injury History
15:20 - Finally preventing injuries
18:40 - Cross-training Methods
19:20 - Hilarious Bike Experience
22:45 - Recurring Injury: The Mindset
25:00 - Allowing the Body to Adapt and Recover
28:50 - Train Load and Intensity For China
31:30 - Having a Performance Coach
35:00 - Mental Approach to Expectations
36:30 - Simple Plan and Strategy
39:00 - PB and 5th Aussie breaking the 4 min barrier.
42:15 - Sarah's Approach for the Year
44:30 - Lessons From the Injuries
46:40 - Running Sub-4 min Mindset
49:00 - Power of Self-Belief
50:20 - Sarah's Training Schedule
51:50 - High Volume VS Low Volume Training
53:40 - Benefits of Easy Running
55:20 - Don't Take Yourself So Seriously
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
There are many different ways to train, and while most triathletes should be doing generally similar things, there are many training habits that could be seriously helping improve your performance, or be a total waste of time.
So today, we’re going through 7 underrated and 7 overrated training habits.
As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
00:45 - Gratitude
07:30 - Grace Brown's Liege Performance
09:20 - Keep Fighting To The Line
11:30 - Athletes Build to Paris Olympics
15:45 - Limiting Self-Belief
18:30 - Underrated and Overrated Training Habits
20:05 - Women's World Marathon Time
23:15 - Competition in Training
27:35 - Watts per Kilo
30:00 - Analysing Training Data
35:20 - Running & Cycling Cadence
38:30 - Pedaling Technique
45:30 - Training to Pace and Speed
48:30 - Warm-up Routine
51:15 - Heart Rate Variability (HRV)
55:00 - Training Stress Score (TSS)
59:00 - Proper Adequate Fueling
1:00:55 - Having Protein Before Training/Racing
1:01:30 - Calibrating Your Power Meter
1:01:46 - Having A Coach
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to another case study.
Today we’re talking about an athlete who had two clear objectives:
1. Finally see some improvement
2. Be able to finish a 70.3
And not just finish, but finish strong running the whole half marathon.
She came to us quite frustrated at how hard she was training, yet how she was seeing no improvement.
Tune in to see what he did in her training to tick both her goals!
Timestamp:
00:00 - Introduction
01:00 - Why Athletes Don’t Improve
04:30 - Where Was This Athlete?
07:00 - Using The Wrong Bike
12:00 - Endurance Ride: Goal and Purpose
14:30 - Running Sessions: Endurance VS Intensity
19:30 - Confidence in the Race
21:10 - Race Execution
23:45 - Surviving Your First Half Ironman
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Contrary to popular belief, being endurance fit doesn't automatically translate to being triathlon fit.
In this episode, we dissect the unique demands of triathlon and uncover the essential training methods needed to excel in this multifaceted sport.
From swim to bike to run, we'll unravel the top priorities that will propel you towards triathlon-specific endurance and race readiness.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
03:30 - Cyclings Cardinal Sin
08:05 - Where To Spend More Time Training?
16:25 - How To Boost Triathlon Endurance
16:50 - The Number 1 Priority
21:30 - When To Start Doing More
25:00 - What’s The End Goal?
32:30 - Base Endurance VS Race Endurance
36:20 - Calculating Your Race Intensity
38:50 - Proper Fueling
41:05 - VO2 Max Sessions
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to another case study!
In this episode, we dive into the remarkable journey of Tommy, a triathlete whose story begins as a classic tale of perseverance. Join us as we uncover the challenges Tommy faced, from a chance encounter in the toilets to his underpreparedness at Geelong in 2023. Despite finishing 90th in his age group out of 105, Tommy's determination shines through.
Tune in as we explore the highs, lows, and lessons learned from Tommy's triathlon journey.
Timestamp:
00:00 - Introduction
00:40 - Athlete Introduction and Background
03:15 - Athlete Results: Data Comparison
06:30 - Previous Training Background
09:30 - Good Runner; Lacking Endurance
12:30 - Changes in Training and Improvements
14:30 - Lessons for Age Group Athletes
18:10 - Finding Consistency in Training
22:45 - Stop Trying to be Perfect
23:20 - Learning How To Ride Better
26:30 - Training Process and Progress
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Is there an optimal cadence you should be cycling at?
Is lower cadence or higher cadence proven to be a more efficient way of riding?
More specifically, is your current cadence slowing you down?
These are the questions we’re answering in today’s episode.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp:
00:00 - Introduction
00:45 - Gratitude
04:10 - Cycling's Unwritten Rule
08:10 - Cycling's Devastating Crashes
14:55 - Flanders and Roubaix Review
26:15 - Cadence and Gear Selection
27:30 - The Most Efficient Cadence
31:30 - Training Broad Cadence Range
35:00 - Athletes and Gear Range
38:45 - Changing Gears Properly
48:10 - How To Stay in Your Power Range
54:40 - Training How You Race
56:30 - Hands on the Lever
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Timestamp:
00:00 - Introduction
00:30 - Heart Break in Tokyo: Gen Gergson's Marathon Journey
05:10 - Finding Triumph in Adversity
08:45 - Gen Gregson's Session of the Day
12:45 - How to Deal with Setbacks
15:30 - Recovering From Injury
17:35 - Olympic Selection Preparations
21:20 - Fun and Challenging Training Sessions
22:17 - Training and Overcoming Fear From Injuries
27:15 - Cross-Training Between Marathons
31:10 - Mindset Shift: Less is Okay
35:01 - Huge Leap in Valencia
47:20 - Running, Injury Recovery, and Pregnancy
56:30 - Half-Marathon to Marathon Journey
01:00:44 - Training Sessions: GC to Valencia
01:06:20 - Marathon Mid-week Sessions
01:11:30 - Gen's Taper Weeks
01:15:00 - Running Pain Free
01:17:00 - Fun and Family
01:22:30 - Success: Process VS Outcome
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Maximize Your Race Day Potential!
In today's episode, we're delving into the 4 key sessions crucial for reaching peak performance.
Whether you're a seasoned athlete or just starting your journey, we've got you covered with practical sessions and guidance to ensure you're race-ready.
Here is the application form to join our coaching team https://forms.gle/UD9L7EnBrRsVUoet7
Timestamp:
00:00 - Introduction
01:50 - Gratitude
03:50 - Should You Hi 5 Other Athltetes?
05:30 - Is Drafting Cheating For Age Groupers?
10:00 - Tour of Flanders Predictions
14:00 - Race Ready Preparations
18:50 - Aligning Ability & Expectations
26:00 - Gerard Wins Another Aus Title
28:40 - 4 Race Ready Key Sessions
29:00 - Session #1
34:30 - Session #2
42:00 - Session #3
45:00 - Race Over-fueling
47:45 - Session #4
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Imagine boosting your bike speed without extra training. Sound good?
In today's case study, witness a remarkable 3.5km/hr speed improvement in just 3 weeks – that's like being 3.5km ahead in an Olympic distance!
No new training program, just pure execution!
Timestamp:
00:00 - Introduction
01:00 - Wrong Execution
04:25 - Coming Home Strong
07:40 - Gaining 20 Watts in 3-weeks
12:50 - Learning From The Mistakes
17:00 - Staying In Right The Zone
19:20 - Executing Better
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to another episode of the podcast, we apologise for a bit of delay in getting the latest episode out, but we’re back on regular schedule now and there’s been a LOT happening for us to talk about.
We’re going to dive deep into race strategy and planning when you're faced with new conditions. Understanding your specific race and your own form to make sure you get your lead up to race day and the day itself correct.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
00:50 - Gratitude
07:00 - Cycling is Back!
16:55 - Indoor World Champs and Aussie Record
19:30 - First PT100 Miami: Brownlee Blows Up
24:10 - Understanding Your Current Form
26:45 - What is Recency Bias?
29:30 - Applications to Training
35:20 - 3 Peaks Review: Adjusting to the Heat
37:30 - Changing Attitudes: Race Time & Performance
45:45 - The Hard Pill to Swallow
57:00 - How to Get Confidence for Your Race
1:00:20 - How The College 10000m Record Was Broken
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Over the last 16 weeks, we’ve coached an athlete who literally travels around the globe for work. He’s in 3 different countries, U.K, America, and Australia, at any given time in any given month.
This makes training for an Ironman quite difficult... Or so you’d think!
Not only has he been able to train efficiently over the last few months, he’s been able to improve and then some.
Tune in as we track Jeff's progress.
Timestamp:
00:00 - Introduction
00:30 - Finding A Way to Train
04:07 - Athlete Data
05:15 - Power Based Training
12:50 - Real Life Athletes
07:50 - What Would You Rather?
09:00 - Athlete Determination
12:45 - How You Can Improve
14:50 - Your Strengths and Weaknesses
20:30 - Specific Changes In Training
23:35 - Consistency and Duration
24:25 - Which Camp Are You In?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Two identical triathletes take on a training program.
The first does mostly easy training with some high-intensity sessions.
The other does mostly easy training with threshold workouts and minimal high-intensity sessions.
Who comes out on top?
That’s the question we aim to answer today.
The two examples provided are polarised and pyramidal training models.
And there’s a huge debate about which approach is superior.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
00:55 - Gratitude
04:15 - Polarised vs Pyramidal
15:30 - The Method To Use
23:10 - Scientific Testing
30:30 - Athlete Requirements Vs Scientific Studies
32:00 - Different Approaches to Training
36:00 - It's Never One Thing
42:30 - Beginner and Intensity
46:50 - Low Stress Vs High Stress
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
As an age group athlete, you have 1, 2, or 3 key sessions each week that you must get right.
These are your quality sessions that contribute to most of your fitness gains.
It's absolutely crucial that you don't waste these sessions.
But not only that, we all have limited time to dedicate to training each week; we don’t want to waste ANY sessions.
So in today’s episode, we’re going through 4 types of training sessions that you need to avoid if you want to get the most out of your training week.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
00:55 - Gratitude
05:30 - World Athletics Devastating Lost
11:50 - Superbowl: Take Your Moment
15:00 - Avoid #1: Mixed Zone Sessions
21:45 - Avoid #2: Running Too Fast
25:50 - Hill Repeats VS Hill Sprints
28:15 - Long Runs: Slow Down
30:35 - Avoid #3: Ultra Sessions
36:05 - Avoid #4: Bunch Rides
41:40 - Discipline to Say No
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today's episode, we're taking a different approach. Rather than showcasing success stories, we're diving into the intricacies of failure, focusing on a "poor performance". We believe in transparency, acknowledging that setbacks are part of the journey.
Join us as we dissect what went wrong with the SuperCoach , emphasizing the importance of objective analysis and the invaluable lessons learned from failure.
Timestamp:
00:00 - Introduction
02:17 - Don’t disrespect the SuperCoach
04:30 - Worst Performance Ever
07:10 - High Power, Lower Speed
23:00 - Power of Execution
26:20 - The Coaches Diagnoses
34:30 - What To Do Next
37:40 - The Man In The Arena
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
What separates the good from the great?
What traits do the best athletes have that allow them to rise above the rest of the field?
When studying the world's best endurance athletes, there are a set of traits, behaviours and habits that they have that allow them to be so successful.
We're discussing 9 of the most important traits in this episode.
Timestamp:
00:00 - Introduction
01:30 - Gratitude
04:00 - The Best Part of the New PTO Tour
10:50 - 9 Traits of Successful Endurance Athletes
11:15 - Trait #1: The Most Fundamental Trait
15:20 - Trait #2: The Best Athletes Do This Delicately
19:35 - Trait #3: Attention to Detail
24:30 - Trait #4: How To Have Self Belief
34:00 - Trait #5: Does Mental Toughness Actually Matter?
42:50 - Trait #6: Avoid Choking
48:50 - Trait #7: Have You Done The Work
50:10 - Trait #8: Rely on Yourself
52:40 - Trait #9: Taking Your Chances
56:40 - What Made Gerard Successful as a Pro?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to another case study episode where we review one of our athletes and break down exactly what we did with them to get an improvement, PB or great race result!
In today’s case study is 30-year-old athlete Dayne from Melbourne. Like most athletes his goal was simple, he just wanted to improve and race better.
The goal is simple but that path to get there isn’t always.
Dayne was already an above-average athlete, he’d done a 4:47 half ironman before coming to us, and he could run in the 1:30s for a half marathon.
So as always, we’ll take you through the key changes he needed to make to get more out of himself and get some EPIC PB's in the half ironman.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
How should I train if I only have limited time available each week?
We know the perfect training program would probably mean you train 15-20 hours a week, but for most age groupers this just isn’t realistic.
And for many of you out there, you only have as little as 6-7 hours of training time available each week.
So what should you do? Just give up on your goals because you can’t compete with how much everyone else trains?
Absolutely not.
There are ways to make it work, and we’re going to identify the key things you can do in today’s episode.
As always, please remember our unwritten rule: if you enjoy our podcasts and find them helpful, the best thing you can do for us is to share the podcast on your social media or with an endurance friend who you think might also like it.
And of course, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:10 - Gratitude
05:20 - Power Meter Mistakes
08:10 - Practicing Your Position
13:20 - Training with the Right FTP Numbers
21:50 - Calibrating Your Power Meter
23:30 - How to Train with Limited Time?
25:10 - Maintaining Aerobic Fitness
31:20 - Structured Training Example
37:50 - Small Well-Balanced Structure
40:00 - Smash Yourself
43:50 - Setting The Right Goal Events
45:25 - Breaking Down The Sessions
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome to another case study episode, where we dissect the success stories of our athletes.
In today's episode, our focus is on Tyler from Arizona, USA. In just 4-5 months on our program, Tyler, a fit athlete with a strong initial 5km Time Trial of 18:40 (3:40min/km pace), has seen remarkable progress.
This case study demonstrates that substantial improvements are not exclusive to beginners; even top-level athletes like Tyler can achieve significant gains with the right training program.
Timestamp:
00:00 - Introduction
01:00 - Athlete Background
05:20 - Half Marathon Expectations
07:25 - Massive 5km Improvement
11:45 - Factors For Improvement
18:45 - Learning to Drive Your Own Car
21:51 - Knowledge and Understanding Execution
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
With 1.8 million medical articles published annually, the dynamic world of sports science evolves rapidly.
At TriVelo, we embrace this evolution, challenging our methods to optimize training efficiency.
Join us in this episode as we share 5 crucial do's and don'ts to elevate your training game this year!
Before we get into that a reminder of our unwritten rule for athletes: if you enjoy our podcasts and find them helpful, the best thing you can do for us is share the podcast on your social media or to an endurance friend who you think might also like it.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:15 - Gratitude
08:00 - Cyclocross Season
15:40 - Do's and Don'ts of Training
16:00 - Frequency and Consistency
20:21 - Swim: Technique vs Intensity
21:25 - Guessing Your Current Fitness
25:38 - Neglecting Your Body
29:25 - Training Sessions You Enjoy
32:40 - Taking Breaks
37:00 - Keeping Accountable
40:30 - Missing Sessions: It's Okay to Not Be Perfect
43:30 - Structured Deloading and Recovery
48:45 - Copying Others Blindly
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
This is a great case study of an athlete being able to improve in all 3 disciplines with a super consistent training program and year; including a 100+ watt FTP improvement, 3min 10km PB and 5min swim PB.
Timestamp:
00:00 - Introduction
01:00 - Athlete Background
07:10 - Challenges: Time Constraints and Training Structure
10:00 - Massive Improvement
17:50 - Keeping It Simple
19:07 - Having The Right Mindset
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
How do you accurately predict what time you can do on race day?
Everyone wants to know what they’re capable of for their race.
What time do you think I can do?
What pace can I expect to run at?
What watts can I hold?
These are all common questions we get, and coming up with a race plan that’s based on your ABILITY, and not just what you hope to do is crucial to a good performance.
So how do come up with an accurate prediction?
There are a bunch of key race predictor sessions you can and should do in your training program.
A reminder of our Athlete’s Unwritten Rule: If you enjoy this episode be sure to subscribe to the podcast or share it on your socials, it helps us a lot!
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:40 - Gratitude
06:35 - Women's Tour Down Under
09:45 - Inverse Goal Setting
12:50 - How To Predict Your Half Marathon
19:20 - Half Marathon Predictor Training Sessions
25:10 - How To Predict Your Marathon Time
33:00 - Should You Use Old School Methods?
35:15 - What Power To Ride At In Your Triathlon
38:15 - Half Ironman and Olympic Power Targets
41:00 - Triathlon Race Predictor Bike Sessions
49:05 - Swim Race Predictor and Training Sessions
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
New Year, New Stories: Our first case study of the year is live!
Join us as we dive into Marcus's incredible journey from 132kg beginner to triathlon finisher.
Starting with a limited swim and run abilities to conquering the bike, to not only completing but conquering multiple triathlons is awe inspiring.
Plus, don't forget the Athlete's Unwritten Rule! Give a nod to fellow endurance warriors out there and help us spread the word by subscribing and sharing your favourite episodes!
Timestamp:
00:00 - Introduction
01:05 - Athlete Background
03:10 - 15-mins a Day
05:10 - Starting with Frequency
07:30 - Data and Improvement
11:40 - Changing the Distance
17:45 - Key Lessons from Marcus' Story
26:00 - Give Yourself Enough Time
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Every sport has a key metric, golfers measure their handicap, marathon runners track their pace per km, and cyclists, we measure FTP.
For some reason, FTP is still a divided topic among the triathlon and cycling world, but it shouldn’t be.
FTP is undoubtedly one of the most useful metrics to use and worth basing your entire training program around.
But as we’ll explain today, we have to be careful, as useful as it is, it’s just one metric, and doesn’t tell the full story.
So in this episode, we’re going to reveal a 28-day program that will skyrocket your FTP, what you need to pay attention to, and the mistakes you need to avoid.
Whether you're a pure cyclist or a triathlete improving your FTP is the goal, so this episode is for you.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:35 - Gratitude
05:20 - Road Nationals Results
11:15 - What We Can Learn From The Elite Races
18:00 - FTP: Improvement and Relevance
28:55 - Benefits of Long-term FTP Testing
32:55 - Clear Metrics in Training
34:35 - FTP Isn't Everything
37:35 - Improving Your Engine
41:55 - The 28-Day Block: Core Sessions
42:25 - Key Session 1
49:25 - Key Session 2
53:20 - Key Session 3
59:20 - Key Session 4
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Happy New Year and welcome back to the podcast for 2024!
It’s a special episode today as it’s our 200th episode.
Our aim for today’s episode is to pack the most amount of gold nuggets we can fit into 60 minutes.
This journey of podcasting has resulted in tonnes of research from us, researching guests, interviewing them, the conversations before and after the recordings, new training and racing science, episode preparation - and over the journey we have what feels like an infinite list of wisdom, so we want to give you as much of it in one key episode as possible.
See omnystudio.com/listener for privacy information.
Huge episode for you today, we’re announcing the GIANT giveaway winner, someone is walking away with over a $7000 prize pack, we’ve got holiday training to discuss, and then today’s main topic, is something fundamental that we see a lot of cyclists getting wrong..
Because riding a bike is SO much more than just pushing the pedals as hard as you can.
There are a bunch of fundamentals that if you’re not doing, you’re losing power and more importantly speed on the bike.
Basically the more inefficient you’re riding the more effort you’re putting in for less reward.
Which is really the total opposite of what we want to be doing.
So today, we’re taking you through the top must-know skills for cycling, and these apply from beginners all the way to advanced cyclists who are still making some fundamental mistakes.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:25 - Gratitude
05:00 - Holiday Training Rules
14:10 - Cycling Fundamentals
15:50 -Goal of Pedalling Technique
20:45 - Pedalling Action and Efficiency
24:30 - Go to Cadence
28:05 - Understanding Bike Position
35:00 - Right Gear Shifting
38:20 - Riding Erg Mode
44:00 - Training Hard Efficiently
48:00 - Cornering and Bike Handling
55:00 - Reading Your Head Unit Right
59:25 - Common Racing Mistakes
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Every year this is one of our favourite episodes to record, as we get to reflect on the year and all the incredible learnings we’ve had.
It’s one of the most valuable things we can do and we find when we force ourselves to answer these questions we gain such incredible insights from the year.
Join us in figuring out what we're changing in our training based on what we've learnt this year.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
02:45 - Biggest Gratitude of the Year
05:50 - Biggest Lessons of the Year 2023
06:30 - Lesson #1: What Is The Right Mindset
13:50 - Lesson #2: Individualized Factors to Success
18:00 - Lesson #3: Pursuing Balance
32:30 - Lesson #4: Training Strategies and Approaches
35:30 - Lesson #5: Preparation and Planning
40:30 - Better Informed = Better Decision Making
43:30 - Lesson #6: Self-Worth and Value
54:00 - The Value of Being Vulnerable
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Our aim with each episode is to bring you a well thought out and planned topic to help you train smarter and race faster. Every so often though, we have an unplanned discussion that turns into its own super valuable topic:
This was the case today: we started the episode with one topic in mind and ended up diving into a candid discussion on race tactics, offering insights relevant to athletes of all kinds—cyclists, triathletes, and runners alike. In this raw and powerful conversation, we explore the mindset and tactics crucial for success.
Join us as our 'Supercoach' takes you through his elite racing IQ and mindset strategies to help you perform at your best.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
02:50 - Gratitude
07:00 - Fun in a Time Trial
9:15 - Stage Race Weekend
10:45 - Race Tactics
15:00 - Tour of Bright Jersey
16:20 - Coach Nick's Stage Race Performance
21:45 - Trivelo Athletes Time Trial Performances
27:20 - Limiting Your Loses
31:15 - Al's Tactical Performance
36:00 - Last Stage Race Tactics
39:00 - Digging Deep In the Race
43:00 - Knowledge of the Course
45:15 - Smart Riding and Training
54:30 - Identifying Key Periods to Race
57:30 - Simplicity and Consistency in Training
01:01:00 - Experimenting in Training
01:05:30 - Value of Regular Testing in Training
01:09:30 - Trivelo Giveaway!
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome to another case study episode where we delve into the success story of our athlete, Roland, a 24-year-old med student who recently clinched victory at the Melbourne 70.3 Half Ironman (overall age group win).
Join us as we analyze Roland's winning strategy, training regimen, and performance critiques. Despite his impressive win, we explore areas for improvement and discuss the gains he left on the table during the race execution. Winning a race with thousands of participants is a remarkable feat, and we'll highlight Roland's achievements, including his 9th place finish among the pros.
Tune in for insights on how Roland trained smarter to race faster.
Timestamp:
00:00 - Introduction
01:50 - Athlete's Background
04:45 - Incredible Power and Endurance
06:25 - Testing and Execution
08:00 - Massive Improvements
11:30 - Keys to Race Day Improvements
16:40 - Race Execution
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In this episode, we sit down with Pro Cyclist Brendan 'Trekky' Johnstone for a comprehensive breakdown of his intense season. We interviewed Trekky at the start of this season and he had some big aspirations, but the season went far from what he hoped.
And halfway through the year, he almost quit completely.
From standout performances to tough moments, Trekky shared an honest insight into the year, the lessons learned about himself, and the lifetime Grand Prix series.
This is a must-listen episode for every athlete, as his year was an exact representation of the hardest parts of the sport that we'll most likely face at some point.
Tune in for an honest and inspiring conversation about the highs, lows, and the road ahead in Trekky's cycling career.
Timestamp:
00:00 - Introduction
02:00 - Trekky's Season Recap
06:30 - Season's Downhill: Overtraining
11:20 - Lessons From The Lows
17:30 - Balancing Training, Racing, and Recovery
19:40 - Plans and Expectations for Nationals
23:30 - Simulation Rides and Recovery
26:00 - Coach Nick's Perspective on Trekky's Journey
28:00 - Getting Through The Lows
31:35 - Confidence and Self-Doubt
35:00 - The Turning Point
43:17 - The Dark Patch
44:00 - Best Moments: Podium Finish
56:57 - Incredible Result: 7th Overall
1:00:50 - Lessons In Resilience
1:03:20 - Nick's Experience with Dirty Warrny
1:06:36 - Trekky's Dirty Warrny Experience
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We had 21 athletes compete in a Half Ironman recently, and almost every single one did a PB.
Was this because of our elite coaching?
Maybe a little, but it was mostly because the swim distance was cut short.
Did athletes still PB their bikes and run legs? Absolutely!
But it raises a really important point in triathlon races, are PB’s important, and how do we aim for one when there are so many varying factors?
We believe it’s absolutely worthwhile aiming for a PB, but there’s a lot you need to consider to get it right.
So we’re going to go through everything you need to know about how to PB your next triathlon.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:35 - Gratitude
04:30 - Embracing Mistakes
06:00 - Marathon Boom
15:00 - How To PB Your Next Race
19:00 - Things To Focus On
20:50 - How To Start The Time Trial
36:00 - Where To Get The Most Gains
41:15 - Internal and External Inputs
52:00 - Efficient Transitions
54:00 - Course Familiarity and Execution
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome to another case study episode!
Almost a year ago in December 2022, we received a message from Frank in sunny Brisbane, Australia. At 54, he was eager to take on a new challenge after a hiatus since conquering Cairns in 2011.
"Would you take on an old, average but determined bloke?" Frank asked. The answer, of course, was a resounding YES! The goal: health and fitness, with the Ironman as the ultimate milestone.
Fast forward to now, and Frank's progress is nothing short of exceptional! From swim to bike to run, he's shattered his own records and defied expectations. Join us as we celebrate determination, growth, and the joy of pushing past your limits!
Timestamp:
00:00 - Introduction
01:00 - Athlete Profile
02:15 - Establishing Baseline
04:50 - Key Training Focus
09:15 - Crazy Numbers
12:30 - Strategy and Determination
16:10 - Exceptional Improvement
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
How long do you spend reviewing your own race performance?
Is it the 1 hour after the race?
Is it that night?
Do you mull over it for a couple of weeks?
One of the biggest things we see holding athletes back from improving, is they don’t even know where they’re going wrong.
Professional sports teams around the world will dedicate entire staff teams to conduct performance reviews on players on a weekly basis.
Yet you might finish a race, with no idea where you could be finding improvement.
And this isn’t just beginner athletes, just over the weekend, we had one of our top athletes finish scratching their head wondering; what happened there? They needed some external perspective into their performance.
Being able to review your own training and racing is a guaranteed way to level up your performance, get the most out of yourself and as always, train smarter and race faster. So that is today’s topic.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:40 - Athletes Post Race Response
03:40 - Athletes Generosity
04:50 - The First Goal of a Race
09:07 - Coach and Athlete Journey
16:40 - Objective and Subjective Data Analysis
20:40 - Nick's Dirty Warrny Race
24:30 - Race Results: Questions To Ask
30:20 - Level Of Post Race Analysis Mastery
37:40 - Close The Normalised and Avg Power Gap
39:05 - The Best Time To Do Your Race Review
41:51 - Post Race Analysis: Factors To Consider
43:00 - Don't Attach Yourself To The Outcome
51:30 - The Right Race Review Mindset
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Coming into the sport of triathlon or cycling, the learning curve can be overwhelming.
There’s suddenly a large list of new equipment you have to get familiar with, you need to learn how to train properly, and turning up to races and events can be daunting.
So in this episode, we’re going through the biggest lessons we wish we knew as beginners, but this isn't exclusive to beginners, these sports are a constant learning process, and even the pros are still learning from consistent mistakes.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:03 - Noosa Triathlon
05:25 - What are our two major principles?
16:00 - The pro with the most laser focus
18:50 - Anne Haug's Killer Run
27:20 - Principles Triathletes Need To Understand
31:30 - Priorities in Bike Riding
38:25 - Running mistakes in age-groupers
45:12 - The key to swim training
47:55 - Making Informed Decisions
52:20 - Understanding Your Equipment
55:00 - Your Plan Is Your Guide
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Dave came to us stuck and in a huge plateau with his cycling.
He wanted to improve but felt like he was out of options.
Mind you, he was already a very good rider - able to hold just over 40km/hr for a Time Trial.
So how do we get someone in his position to break the plateau?
And not just break it, but find an extra 4km per hour!?
Find out in this week's case study episode.
Timestamp:
00:00 - Introduction
00:35 - Athlete Background
02:15 - Not Reaching His Potential
06:45 - Key Sessions of Improvement
17:40 - Regular Time Trial Racing
19:30 - Adapting to a New Equipment
21:00 - Proper Execution
24:20 - Biggest Race Win of Career
27:00 - Healthy Athlete and Coach Relationship
30:00 - Enjoyment and Improvement
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We welcome Sports Dietician Taryn Richardson from the Triathlon Nutrition Academy back on the podcast.
Have you ever asked yourself, so what the hell should I be eating each day?
In this episode, we dig deep into the daily requirements of nutrition for endurance athletes and triathletes.
From what foods to eat, what to avoid, macros to meal timing, and even protein sources, we've got you covered.
If you want to understand more about the fundamentals of nutrition, and what you should be eating (or not eating) day in and day out, Taryn is running a 3 day triathlon specific online camp, for FREE! You can register below:
Register for fuel school through this link: https://www.dietitianapproved.com/fuelschool
Timestamp:
00:00 - Introduction
01:10 - Fundamentals of Daily Nutrition
05:10 - How Many Servings Of Fruit and Vegetables?
06:00 - Why Variety Is Better
07:30 - Optimal Servings
12:15 - The Problem with Too Much Fibre
14:05 - Macro and Micro Nutrients
20:20 - How Much Should You Consume?
25:00 - Reflecting on our Nutrition
29:00 - The Problem With Count Calories
36:30 - What to do when you make a Mistake with Nutrition
42:00 - Nutrition Timing for Triathletes
43:50 - Myths on Nutrition
45:45 - Tips on Fueling Before Morning Sessions
51:50 - 3 Day Nutrition Camp
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode, Lucy Charles shatters the Kona course record and blows us away with a shock win; Ironman is rivalling the PTO with a new racing schedule and we dissect the Norwegian training method to pick out the parts that you can do in your own training as an age grouper, and warn you of the parts you should avoid.
We can learn a lot from the pros, but we shouldn’t always copy the pros. So in this episode, we’ll take you through all the do’s and don’ts.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
05:50 - Lucy Charles-Barclay's Epic Kona Win
13:50 - New Ironman Format
19:20 - Crazy Cycling Fans
21:40 - What is the Norwegian Method
23:10 - Difference Between Age-groupers and Pro's
26:45 - Concentrating on the Performance vs Results
28:10 - Regular Testing: Lactate Testing
31:30 - How Much Volume Is Necessary
35:45 - What To Do On Weekends
39:15 - What Training Intensity To Stick To
41:45 - How Much VO2 Work
45:30 - How Much Sub-Threshold Work
48:45 - Double or Triple Training Days?
49:40 - Altitude and Heat Training Camps
50:30 - Hill Training
52:40 - How Much to Race
54:50 - Self-experiment with Norweigean Method
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to another case study episode where we break down a specific athlete’s improvement and what we changed to help them.
Today’s athlete is Grant, a super-strong cyclist who decided he wanted to try his hand at running. Alarm bells always go off when someone wants to make a radical shift and go from a high-level cyclist to basically a beginner runner.
Tune in as we dissect his transition, how we safely built him up to a half marathon (in a short space of time), and how he dominated the event!
Timestamp:
00:00 - Introduction
00:30 - Athlete Background
06:00 - Transition to Running
11:30 - Key Running Specific Sessions
14:30 - Half Marathon Key Preparation
18:00 - What Happened On Race Day
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
The scariest part of overtraining is that we often don’t realise it’s happening until it’s too late.
Overtraining can have wildly varying consequences, you might get lucky and get away with something mild, or you might end up with long-term injury, illness, or the loss of motivation to train or compete in any way.
On this podcast, we’re huge proponents of enjoyment being the number one goal: and a loss of enjoyment usually means something has gone seriously wrong.
So in this episode, we’re talking about 7 signs to look out for before it’s too late.
As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:45 - Gratitude
09:00 - Kelvin Kiptum's Marathon WR
19:30 - Women's World Record: Tigst Assefa
21:00 - Impact of Shoe Technology
24:00 - Kona Ironman Women's Race
29:00 - Warning Signs of Overtraining
38:00 - Warning Sign #1
40:22 - Warning Sign #2
43:45 - Warning Sign #3
45:00 - Warning Sign #4
49:50 - Warning Sign #5
50:30 - Warning Sign #6
54:40 - Warning Sign #7
55:20 - Overtraining Solutions
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to another case study episode where we break down a specific athlete and what we changed to help them improve.
Today’s case study focuses on something we don’t talk about very often, and that is critical power numbers. When we say ‘Critical power numbers’ here, for simplification we’re just referring to what's your best power against certain times, meaning; what’s your best 1min power, 5min power, 10min power, etc.
And today’s athlete is Jake, a cyclist who came to us as a very strong rider, who really loved focusing on these numbers and wanted our help improving them.
Timestamp:
00:00 - Introduction
01:45 - Athlete Background
05:40 - Goals and Areas of Improvement
09:45 - Jake's Power Numbers
10:40 - The Keys To His Improvement
15:00 - What Needs To Happen Next
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
If we were to ask you about your training week: Do you know what sessions to do and what order to do them in?
This is the most common problem we see with athletes, when they reach out to us they've heard too much conflicting advice on what training they should do and when they should do it.
Most athletes just want to be able to trust a process they can be sure will work.
So in this episode, we’re going to talk about 5 reasons you might not be improving, and what to do instead.
The answers we give might surprise you.
This episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs: ride life, ride Giant.
Timestamp:
00:00 - Introduction
01:18 - Gratitude
04:17 - What The NFL Can Teach Us About Racing
11:00 - Preparing For a Race Like A Pro
14:00 - #1 How Do You Define Improvement?
19:44 - Getting More Specific
21:15 - Analysing Your Own Performance
22:30 - #2 Don't Start A Program Without This
25:30 - #3 The Fastest Way To Plateau
28:00 - #4 This Will Destroy Your Body Fast
30:30 - Use Data Properly
35:15 - #5 Is Your Training Specific Enough
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Each year, the Masters Nationals Championships stands as a towering goal for our cycling athletes. In this captivating story of Russell, a cyclist who defies conventions, we delve into how an athlete with such an unorthodox approach managed to clinch not one, but two national titles.
From his unique training methods to the humorous quirks that set him apart, discover how Russell's unconventional journey led him back to the pinnacle of success.
The story begins the night before the Nationals, where Russell is stuck somewhere along a country river, with a bogged campervan, unsure if he's going to be able to get out in time for the race the next morning...
Timestamp:
00:00 - Introduction
01:30 - Russell's Crazy Background
07:10 - Improving After 30 Years
10:50 - The Key Training Session
14:15 - 3 Components of Sprinting
22:30 - What Did Russell Need?
23:40 - Example Training Sessions
25:40 - What Data Was Important
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
41 hours, 50 minutes and 7 seconds.
That’s how long it took Rachel to complete the notorious Ultra-Trail du Mont-Blanc:
A 160km ultra endurance race, that finishes with over 10 000 metres of climbing, runs across 3 countries and has to be one of the hardest races in the world.
The fact that 2600 people started the race, and 900 people did not finish shows what kind of torture this is.
Today we have Rachel on the podcast to take us through what she describes as something “she will never put herself through again”.
And of course, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.
Timestamps:
00:00 - Introduction
02:10 - Journey towards UTMB
05:30 - Motivation for UTMB
06:40 - 100-mile Coaching and Preparation
10:30 - Rachel's Coaching Progression
12:00 - Rachel's Unique Training
18:18 - The Training Mindset
25:00 - Running Through Injury
26:45 - UTMB Race Preparation
30:00 - Just Keep Moving
33:20 - UTMB Race Experience
37:15 - UTMB Race Emotions
44:30 - UTMB Racing Environment
48:45 - The Toughest Part of the Race
51:30 - The Self Talk
54:15 - Everything Hurts
57:55 - Surprising Part of the Race
1:03:50 - The Last 100 Meters
1:05:15 - 4th In the Age Group
1:06:45 - Post Race Ice Cream
1:07:50 - Post Race Pain
1:09:10 - Post Race Reflections
1:12:30 - Letting the Body Recover Properly
1:13:30 - Coach's Reflections
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to another Case Study episode brought to you by TriVelo Coaching.
In today's case study, we dive into the remarkable transformation of Ben, a triathlete who has taken his fitness journey to extraordinary heights. If you're familiar with our recent case study featuring Beth, Ben is in fact Beth's partner. Together, they've both yielded exceptional results over the past six months.
The headline story here revolves around Ben's inspiring 66-watt improvement on the bike. However, that's just the tip of the iceberg. Ben's running has also seen a remarkable upswing, both in 'run off the bike' performances and half marathon breakthroughs, surpassing his previous fresh running PB's.
Join us as we dissect the data, explore Ben's training regimen, and unveil the secrets behind his improvement so far.
Timestamp:
00:00 - Introduction
00:40 - Where did the athlete start from?
04:00 - Insane cycling improvement
09:30 - 10km Run PB inside a Half Marathon
16:30 - Training Breakdown
19:15 - Watch out for this if you're a beginner athlete
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Today’s guest is Ken Ballhause, a specialist and world-leading expert in bike mechanics and position. Ken focuses on biomechanics and science to maximise comfort and performance on the bike.
Ken holds a bachelor's in exercise science and health science, and as you’ll hear in this episode, has a thorough understanding of the biomechanics of the human body and what is required to find the optimal balance of aerodynamics, power output, and comfort.
His work both in bike fitting and the development of optimal bike components is now being utilised by many of the world's top cyclists and cycling teams.
This was another fantastic discussion around what are the priorities with a bike fit, what are the most important questions you need to be asking about your own position, and what you need to learn about your own biomechanics.
Timestamp:
00:00 - Introduction
03:00 - How Important Is The Bike Fit Really?
03:50 - Order of Priority in Bike Fitting
06:15 - Torso Angle
11:10 - TT Saddles Selection
17:15 - Changing TT Positions
23:30 - Goal for Changing TT positions
25:00 - Time Spent in a New Position
30:30 - Quality Over Quantity
36:30 - Ability to Control Your Bike in the Position
40:00 - Crank Length
43:15 - Cleat Position
45:45 - Shoe Size
49:10 - Role of Orthotics in Performance
54:40 - Changing the Front End of the Bike
59:00 - Evolution of TT positions
1:01:30 - Hydration Position
1:05:20 - Top Tier Improvements and Components
1:08:10 - Age Grouper Upgrades
1:10:00 - Ken's Tips on Bike Fitting
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
There is a secret formula to perfecting those final weeks of training before your race.
We call this the Race Ready Phase. And it needs to be specific to the distance, intensity and other requirements of the event you’ve chosen. It’s your golden opportunity to dial in your performance and get your body primed for race day.
So what needs to happen in the Race Ready Phase?
What sessions do you need to be doing?
What does the taper phase look like?
There are many parts of this phase that athletes tend to overlook.
One final reminder, this is the last week to get 15% off access to any science in sport product, there’s gels, bars, carb and protein mixes all available to help you fuel yourself properly. Go to scienceinsport.com and use the code "trivelopodcastSIS" when you check out.
Timestamp:
00:00 - Introduction
07:40 - Jumbo Visma Drama
18:05 - Another World Record Negative Split
19:10 - What is a Race Ready Phase
20:40 - The Goal of a Race-Ready Phase
25:30 - Confidence in Race-Specific Sessions
26:50 - Race Day Equipment
32:00 - Understanding Race Rules
34:30 - Race Day Nerves and Mindset
36:50 - Confidence in the Process
37:30 - Confidence in Knowing Your Numbers
43:00 - The Most Important Part of the Phase
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to another Case Study episode brought to you by TriVelo Coaching.
Today's case study features Nick, an elite cyclist and TriVelo's Cycling Coach, who competes at a high level in road and gravel racing.
Despite being at an advanced stage in his cycling journey where small gains are critical, Nick achieved a remarkable 1-minute 7-second improvement in a Time Trial over just 5 weeks on the same course and under similar conditions.
Tune in to find out where he found these gains and what changed to find an extra 2km/hr in speed!
Timestamp:
00:00 - Introduction
01:30 - 3 Things to Find 5% Improvement
06:50 - Where can you find more speed on the course?
09:00 - Can you go too aero?
13:00 - The final ingredient
16:50 - What does 5% really mean?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In this episode, we explore just how challenging the Ironman truly is and how meticulous preparation can make all the difference on race day.
Join us as we unpack the top 10 essential training and preparation tips for aspiring Ironman competitors.
Whether you're a seasoned triathlete or a newbie, these insights will help you conquer the Ironman challenge like a pro.
Don't miss this episode if you're gearing up for your next Ironman adventure!
As always, the advice here applies to every triathlon distance, as well as any endurance event (cycling, marathon, half marathon etc).
Timestamp:
00:00 - Introduction
03:50 - Gratitude
05:15 - Our Vuelta Prediction Comes True
07:20 - How To Minimize Your Loses: Remco's Bad Day
11:30 - Don't Take An Ironman Lightly
14:00 - #1 How Far Away Is The Race?
17:20 - #2 What Equipment Do You Need?
22:00 - #3 Getting a Coach or Training Program
23:25 - #4 The Key Ingredient To Your Ironman Preparation
31:30 - #5 Monitoring Your Training Volume Increase
35:15 - #6 Recovery from Your Big Sessions
41:50 - What Is The "Bare Minimum"
43:20 - #7 Be Prepared to Get Outside Your Comfort Zone and Make Some Sacrifices
47:52 - #8 Ironman Nutrition Strategy
50:50 -#9 What Kind Of Course Is It?
55:00 - #10 Race Plan: This is Everything
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to another Case Study episode presented by TriVelo Coaching.
In this unique story, we're not talking about a typical marathon PB or FTP improvement. Instead, we're diving into the journey of an athlete who was once a top-tier Australian Masters Champion, and whose ability was competitive against elite pro time trialists. However, years of injuries pushed him to start from scratch.
When you're an athlete who's fallen so far from your peak form, restarting from scratch is as mentally challenging as it gets.
We share this tale because many athletes face similar setbacks, and the path back can seem insurmountable.
Listen is as we document Dave's comeback story.
As with all our case studies, we'll explore his journey from rock bottom all the way back to almost peak form.
Timestamp:
00:00 - Introduction
01:15 - Athlete's Background
04:05 - Injuries and Setbacks
09:30 - Where He Is Now
14:00 - What Were The Key Training Sessions
17:30 - How to Get Back Up From Rock Bottom
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
When you step onto the start line, how nervous do you feel?
Are you someone who feels a high amount of anxiety? Are you someone that manages to keep it under control?
In our experience, no matter what level of athlete you are, everyone gets to the start line and feels some sort of nervousness, fear, and anticipation of the hurt that’s going to come.
And this is where it’s vital you practice owning your mindset.
So today we’re going to be talking about the top mental toughness strategies we use.
For being a listener of the podcast, for the next four weeks, we are giving you access to 15% of their range of products. All you need to do is go to the Science in Sport retail page at scienceinsport.com.au and use the code "trivelopodcastSIS" when you check out.
Timestamp:
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
This week's case study episode brings us an athlete who in just 4 months, gained 34 watts in their FTP test and dropped 11 minutes in their half marathon.
All without doing ANY high-intensity run sessions.
Tune in to find out what training we did and what we changed.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
There were two athletes this year who looked unbeatable, Pogacar in cycling and Ingebritgtsen in athletics. Everyone was looking at them thinking, how will they ever lose?
Yet, Pogacar lost the Tour de France and World Champs.
And Ingebrigtsen just lost the world champs in the 1500m for the second year in a row.
Even the best athletes in the world make mistakes on race day. Today we’re talking about 5 big racing mistakes you can avoid to give you the best chance of your best performance.
Timestamp:
00:00 - Introduction
01:30 - Recovery Progression
03:45 - Partnership with Dirty Warnny
05:05 - The Upset of the Year
07:30 - Win the Race First
11:00 - Adjust Your Race Accordingly
13:30 - How did Josh Kerr beat the unbeatable?
16:30 - Why Your Racing Strategies Need To Change
20:30 - The Most Obvious Race Mistake To Make
23:10 - How Many Different Race Plans Are There?
30:00 - The 1 Thing That Will Ruin Your Legs
36:30 - You Must Do This Before Race Day
39:00 - How Does Kristian Blummenfelt Do It?
43:45 - Don’t Let Your Mind Beat You
48:30 - How To Make Mistakes Like A Champion
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In this weeks case study episode one of our athletes had a time-trial improvement of 3 minutes in just 3 weeks! How is that possible?
This is a 30minute, 16km time trial, repeated on the same course in almost identical conditions.
We can tell you it’s not due to fitness gains, sure you can improve your fitness in 3 weeks but not that much.
So what was it?
We’ve said it before we’ll say it again, there are two key factor that defines a time trial that athletes continue to underestimate. This change is what helped our athlete improve by 3 minutes on the same course, in just 3 weeks. (As well as many of our other athletes achieving PB's).
Whether you’re a cyclist doing a time trial race, or a triathlete where the bike leg is always a time trial, you need to understand this. And the longer the event, the more this matters. If he improved 3 minutes over a 30minute race: what would happen over 1, 2 or 4 hours?
00:00 - Introduction
01:30 - 2 Tips to Improving Your TT time
06:50 - Where Are The Biggest Gains
07:40 - When to Ride Harder
11:40 - How to Stay in the Right Zones
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode, we are joined by Paul Mckinnon, aka the Balanced Runner.
Paul is an ex-professional field hockey player turned movement and running technique expert.
He’s worked with top-level athletes across a wide range of sports and currently works with some of the most elite runners in the business, including Australia’s very own Brett Robinson who we know has been in scintillating form the past 12 months, breaking the Australian marathon record.
If you’ve ever thought you need to change your running technique but thought it might be too late, or you’ll injure yourself, or you just don’t know how, this episode is for you.
We go through some brilliant running cues and form tips to help you become a more efficient runner.
Timestamp:
00:00 - Introduction
01:40 - Paul’s session of the day
03:40 - Optimal Running Form
07:00 - Form Correction Process
10:55 - Role of Arm Movement
15:35 - Person’s Ability to Change Technique
17:10 - Running Misconceptions
20:20 - Factors Affecting Form and Efficiency
23:00 - Upright Running Form
25:00 - Turning Off Muscles
26:30 - Common Running Mistake
30:00 - Relaxing the Upper Body
31:00 - Hip Forward Movement
32:30 - Limitations in Flexibility
35:30 - Heel Lift and Knee Propulsion
37:55 - Ground Contact Time
40:00 - Most Efficient Running Method
43:30 - Optimal Cadence
45:15 - Paul Chelimo (Example)
48:50 - Keeping Form in Fatigue
51:00 - Running Mechanic vs Walking Mechanic
54:50 - Role of Correct Mechanic in Injury Prevention
1:01:15 - Paul’s Thoughts on Running Shoes
1:04:15 - Paul’s Tips for Improving Form
This episode is brought to you Giant Australia. The Giant TT bikes are the most used bikes by our TriVelo athletes, Giant are a part of the TriVelo family and we couldn’t recommend them more.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We dive into Fiona's journey from overtraining and two decades of stagnation to a 54watt jump in FTP in 6 months.
Tune in to find out exactly how we did it. Including what training sessions needed to change + what volume and intensity markers were right/wrong.
Timestamp:
00:00 - Introduction
00:50 - What was Fiona doing wrong?
06:30 - The biggest key change we made to volume
08:00 - What power zones were most important
11:25 - What intensity needed to change
16:10 - How we can gaurantee improvement
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
How do you make sure you are peaking perfectly in time for your race?
You’ve selected your goal event, you’ve done all the training and hard work, but how do you know if you’ll be in the ideal shape come race week, and more importantly race day?
We’re answering that question in today’s episode.
Timestamp:
00:00 - Introduction
01:25 - Gratitude
03:00 - TriVelo Zwift Winter Series
05:21 - UCI World Cycling Championship: Masters
15:50 - Mathieu van der Poel Performance
17:40 - Australian Women’s Athletics: 4 National Records Broken
19:40 - Tour de Femmes: Demi Vollering Performance
21:20 - Peaking: Getting it Right
27:00 - Body’s Reaction to Tapper
34:45 - Tapering Mistakes
38:05 - Don’t Change Too Much
41:00 - Vital Role of B and C Races
43:45 - Don’t Go to the Race Exhausted
44:50 - World Athletics Championships
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
The expectation is that as you get older, you slow down and lose power.
We can tell you this doesn’t have to be true.
And this is what makes Lindsay’s story today so special
We’re not talking about a 50-year-old improving here or a 60-year-old,
this is a very experienced 70-year-old, with a lot of fitness but who hasn’t progressed in years, who just gained 17 watts with our training structure.
Timestamp:
00:00 - Lindsay's fitness background
02:10 - What was he doing wrong in training?
3:30 - How did he gain 17 watts with his level of fitness?
05:30 - What specific sessions did we do?
07:40 - The important things we focused on
09:50 - How we got the end result
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Stage 16 of the Tour de France, the Individual Time Trial, set the scene for an intense showdown between two titans of the sport, Jonas Vingegaard and Tadej Pogacar.
What happened that day left everyone speechless; there was hardly anyone who could have predicted the outcome wherein Vingegaard gained over a minute and a half advantage over Pogacar, positioning himself as the inevitable winner of the Tour de France.
This astounding performance left us in awe, the question that lingered was how Vingegaard managed to surpass Pogacar by such a considerable margin. This ride is a testament to the intricacies and art of time trialling. There are seconds to be gained and lost at every point of the race - and today we discuss how you can gain maximum time in your own Time Trial (whether it be a ITT or Triathlon).
Timestamp:
00:00 - Introduction
04:00 - Gratitude
08:15 - Our Most Important Time Trial Practice Session
13:00 - Understanding Time Trialling Strategy
22:05 - How Did Jonas Beat The Pog By 1:30!?
26:45 - The Power of Right Execution
31:30 - Getting the Right Preparation
35:20 - Tip #1: How To Get The Most Out Of The Course
38:00 - Tip #2: How To Be More Aero
40:22 - Tip #3: The Number 1 Thing To Improve Your Speed
42:45 - Tip #4: What Are The Best Sessions To Do?
45:50 - Tip #5: TriVelo's TT Method To Success
We are super excited to announce that this episode is sponsored by Giant. If you’ve been a listener for a while you’ll know that we are proudly partnered with Giant in our TriVelo Coaching business for a long time, and now they are official sponsors of the podcast. This is the first time we’ve opened up sponsorship to the podcast, as we are very particular about who we work with, and The GIANT family are not just about bikes, but about being a community and looking after each other, and that is what we really align with. Plus, if we don’t say so ourselves they are the fastest bikes in the world, case in point the current Men's 70.3 and IM World Champions ride Giant (Gustav Iden and Kristen Blummenfelt).
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Our athlete Lauren just ran her FASTEST marathon ever, smashing her personal best by 43 minutes.
She went from a 4:12 marathon PB to 3:29.
That's 5:58 to 4:58min/km pace pace!
In this episode, we tell you how she did it.
What training did she do? What sessions did we change? How many days a week did she train? How many km's a week did she run? It's all here for you.
This is part of a new series we are doing, a weekly case study on our athletes and what changes we are making to help them improve. Enjoy!
Timestamp:
00:00 - Introduction
01:00 - Frequency | Volume | Intensity
02:50 - Key Changes and Cross-Training
08:00 - Execution and Testing
11:05 - Core Sessions
13:30 - Key Takeaway
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s podcast episode, we welcome back our favorite swimming expert, Brenton Ford from Effortless Swimming. He is someone whose opinion and advice around swimming technique, analysis, and stroke improvement is one we hold in the highest regard.
We always love having him on and he always provides such great insight because he has such a wealth of experience coaching so many athletes individually with their stroke improvement, and technique to basically help athletes swim faster.
Swimming is one of those frustrating sports where the harder you try you don’t necessarily swim faster and so that’s why this technique side of things is so important.
Timestamp:
00:00 - Introduction
04:00 - How to Tackle the Fear of Open Water Swimming
05:45 - Pack Swimming
08:55 - The Bubbles
10:30 - Starting Small
14:30 - Techniques to Overcome the Natural Fear
17:00 - General Principles
20:30 - How to Face Anxiety
26:30 - It’s Okay to Float
30:30 - Open Water Techniques to Train for
34:10 - Sighting: Keep It Straight
37:30 - How to Train in the Pool
40:00 - How to Increase Stroke Rate
43:38 - Open Water Drills on the Pool
45:20 - Optimal Swim Volume
49:30 - Swim Intensity Training
56:20 - Avoiding Injury from Training
59:30 - Creating Balance in Swimming
1:00:45 - Swim Training Ratio
1:04:40 - 3 Most Common Mistakes to Improve
1:09:00 - Effortless Swimming Coaching Process
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
This year in our TriVelo group, we had two insane but very different FTP improvement results in athletes.
Athlete A went from 4.1w/kg (300w) to 5.0w/kg (360w) over a 16-week period.
Athlete B went from 2.9w/kg (220w) to 3.8w/kg (285w) over a similar period.
The difference? One athlete did mostly zone 2 training mixed with a bit of high intensity, the other did purely high-intensity sessions with minimal to no zone 2.
So do you really need to do zone 2 training?
There are a lot of factors at play here, and we’re going to discuss them later in the episode.
It’s a great case study of what was essentially zone 2 vs VO2 max training.
Timestamp:
00:00 - Introduction
01:30 - Gratitude
04:00 - TDF Athletes Form
11:00 - TDF Strategies
15:00 - What Are Jumbo Visma Doing?
17:30 - Wout’s Incredible Performance
20:00 - Giro Donne
21:00 - World Champs Athletes Form
22:50 - Gerard’s Recovery Journey
26:00 - Racing Out of Form
30:00 - Case Study: Zone 2 vs High-Intensity Training
37:50 - Do We Need To Be Doing Zone 2 Training?
43:45 - Is Zone 2 Training Worthwhile?
48:15 - No Shortcuts
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
As an athlete, you turn up to a race hoping you’ve done enough to perform well.
You’ll think back to your preparation, and wonder if your training program has you in good form, will you perform at your best, will you feel good, will you be able to push the top of your limits, and more?
This is the ultimate goal of every athlete, how do I get fitter, so that I can go faster for longer, and delay that fatigue.
There’s nothing better than turning up to a race, fresh, tapered, in form, and when you start your goal race pace feels comfortable. You get through the first half of the race feeling strong, confident, and ready to give it your all in the second half and execute a PB.
That’s the dream.
So how do we get into that form? What specific training can we do to help delay that fatigue for longer?
We talk about a lot of general workouts in these episodes, but today, we’re going to give 5 specific session examples that you could use in your training week.
Timestamp:
00:00 - Introduction
01:30 - Gratitude
02:00 - Gerard’s Recovery Journey
05:00 - Australian Win on Cricket
07:04 - Training Peaks Fitness Score
08:15 - Health Apps Inaccuracy
18:15 - 5 Training Workouts to Delay Fatigue
19:00 - Warm-up Protocol Before a Training Session
22:15 - Workout #1
28:10 - Workout #2
31:15 - Workout #3
37:05 - Workout #4
45:20 - Workout #5
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Today's episode features Emma Jeffcoat, one of Australia's top triathletes with a decade-long presence in the global triathlon level. She boasts a wonderful career already with 13 Professional wins, 26 podium finishes, and representing Australia at the 2021 Tokyo Olympics.
Tune in to gain raw insight into her triathlon journey, including the psychological work she has undertaken; essential for all athletes dealing with varying results, managing consecutive injuries, and facing the weight of expectation around major events like the Olympics. Emma's story exemplifies that success in sports extends beyond training, emphasizing the importance of the individual behind the training.
Timestamp:
00:00 - Introduction
00:41 - Introducing Professional Triathlete: Emma Jeffcoat
03:40 - Emma’s Training Session for the Day
05:45 - Emma’s Rehab Running Program
09:30 - Journey Through Injury
15:00 - Managing Injury Mentally
22:15 - Taking a Much Needed Break
24:40 - Stresses that Contribute to Injury
31:15 - Preparation for Paris after Injury
39:15 - Tokyo Olympic Experience
43:00 - Key Takeaways from the Olympics
46:00 - Training Sessions for Tokyo Olympics
56:15 - Emma’s Best Training and Racing
1:01:10 - Training Volume for Olympics
1:08:45 - Run Training after Injury
1:11:05 - Fueling Properly to Improve Performance
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
What Jakob Ingebrigtsen is doing in athletics right now is insane.
He's the current 5000-meter World Champion 1500 meter Olympic gold medalist and last weekend he obliterated the rest of the field in a world record for the 2-mile distance. He won by a massive 4 seconds where he was so far out in front of the rest of the field, it actually looks like a high school race. Plus he's only 22 years old, meaning we could be witnessing the start of one of the most historic athletic careers in history.
So how is he so good? And what is he doing differently from all the other athletes out there?
The Ingebrigtsen family including his father, who is his coach are renowned for some of their strange or unique methods and approaches to training and racing. And today, we're going to discuss 15 of their known training and racing principles that have propelled him to this level.
Timestamp:
00:00 - Introduction
02:20 - Gratitude
04:15 - Gerard’s Recovery Journey
07:30 - Training Opportunities and Motivation
10:15 - Paris Diamond League World Records
12:50 - Jakob Ingebrigtsen’s Training Principles
17:00 - Principle #1: High Volume
21:00 - Principle #2: Consistency (No Rest Days)
22:40 - Principle #3: Conservative (Health is Priority)
24:40 - Principle #4: Don’t Go too Hard in Training
26:30 - Principle #5: Minimal Track Sessions
29:30 - Principle #6: Must Do Hill Repeats
32:00 - Principle #7: Use Races for Intensity
34:40 - Principle #8: Race All Year Round
37:25 - Example Training Week
42:20 - Principle #9: Good Quality Sleep
43:30 - Principle #10: Eating Easily Digestible Foods
45:30 - Principle #11: Conserve Energy for Race Day
45:55 - Principle #12: Pre-race Nerves (Practice to Calm Yourself)
50:00 - Principle #13: Having a Race Plan, but Be Open Minded
53:45 - Principle #14: Get to Your Race Pace as Fast as Possible
56:15 - Principle #15: Aim for Negative Split
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omny.fm/listener for privacy information.
Welcome to the 2nd part of our two-part episode on training skills to improve your speed.
The significance of these skills in your training and racing cannot be overstated, hence we find ourselves presenting this topic in two parts.
In our previous episode, we focused on effective training specificity, understanding patience in improvement, mastering the art of data utilisation against your own individual needs, and more.
Tune in as we go through our biggest lessons in Part 2.
Timestamp:
00:00 - Introduction
01:10 - Gerard's Recovery Journey
03:00 - Benefit of Technology
05:30 - Women’s 1500m World Record
10:25 - Exciting Diamond League Performances
15:45 - Taking The Risk.
17:00 - Top Training Skills to Master Continued
18:10 - Ability To Adjust Execution and Expectations
23:35 - Taking Ownership
26:00 - Looking At Data Objectively
36:40 - Identifying Key Sessions in Training
42:00 - Ability to Identify and Understand Strengths and Weaknesses
48:00 - Testing Improvements
50:20 - Get This One Right! CONSISTENCY
54:15 - Personal Favorite Skill
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Take a moment to reflect on your training abilities. Are you truly proficient in training? Do you believe your training methods yield effective and efficient results? It has been observed that even when two athletes are provided with identical training programs, their experiences and outcomes can vary significantly.
Training well is an art. In this episode, we will guide you through the essential training skills you should strive to develop in order to maximize your training potential and ultimately enhance your performance.
Timestamp:
00:00 - Introduction
01:45 - Trusting the Process
03:30 - New Shoe Rotation
05:25 - Lionel Sanders’ Nutrition
13:10 - Form is not Forever
18:40 - Seeing pros at the start of the season vs the end
20:50 - Top Training Skills to Master
21:17 - Preparing Properly for a Session
27:55 - Being Patient with Improvement
38:45 - Getting and Understanding Data
43:18 - Respecting Your Ability
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Professional athletes, particularly triathletes, cyclists, and runners, typically train for 25 to 35 hours per week. However, the average age group athlete typically has a maximum of 10 to 15 hours to train, with a more realistic range of six to 10 hours.
In this episode, we will discuss why it is not advisable to follow the exact same training program as a professional athlete. While we aim to learn from the pros, we only want to model not copy their methods to improve our own training. Otherwise, we are setting ourselves up for failure by attempting to adhere to an unrealistic program.
Tune in to find out the optimal weekly training volume for the age grouper.
Timestamps:
00:00 - Introduction
01:20 - Gratitude
04:00 - Gerard’s Recovery Journey
12:00 - Why We Do This Every Episode
18:45 - Incredible Racing Experience in China
23:00 - Coach Gerard's Race Team Tactics
26:00 - Racing and Surviving a Breakaway
35:45 - How Did Roglic Win The Giro?
38:38 - Top Athletes Still Make Mistakes
46:40 - Age is NOT a limiter
49:00 - Friendship in Sports: Cavendish and Thomas
51:50 - Training: Age Groupers vs PROs
59:00 - Training Expectations and Motivations
1:05:00 - Our Biggest Training Myth Dispelled
1:09:00 - The Love/Hate Relationship of Training
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode, we shift our focus to the Olympic triathlon, a widely pursued triathlon distance. The Olympic triathlon consists of a 1.5-kilometer swim, a 40-kilometer bike ride, and a 10-kilometer run. And it takes specific training and racing preparation to get it right.
This episode is a part of our ongoing series on effective event training. We've covered a range of challenging races, including marathons, half marathons, Ironman, and half Ironman.
Timestamps:
00:00 - Introduction
01:00 - Gratitude
03:25 - Rehabilitation from Injury
06:20 - Generosity of People
07:15 - Giro d'Italia: Remco Time Trial and Covid
12:00 - Racing to Feel: Get In Tune with Your Body
21:00 - La Vuelta Femenina
24:40 - Norwegians Not Performing Well
26:50 - Form is Fleeting
28:35 - Expectations: Perform When it Counts
31:30 - Olympic Distance Triathlon: Swim Training
36:20 - Olympic Distance Triathlon: Bike Training
45:00 - Olympic Distance Triathlon: Run Training
48:30 - Importance of Running off the Bike training
53:00 - Race Day Warm Up
57:30 - Practice Race Day Nutrition
1:00:30 - Race Logistics
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
This episode features the expertise of running shoe specialist, Mitch Lorkin. Mitch has been on the podcast before and in the last episode, gave a great overview of running shoes and shoe selection. In this episode, we really focus on what you need to understand with the technical aspects of shoe design, and what you can safely ignore.
Join us as Mitch shares valuable insights on how to choose the right shoe for your needs.
Mitch also highlights common mistakes people make when picking their running shoes, and finishes by providing the best tips you can keep in mind when you're picking your next shoe. Whether you're a beginner or an experienced runner, this episode is packed with practical advice that will help you maximize your running potential and performance with a shoe that suits you.
Timestamp:
00:00 - Introduction
00:50 - Mitch's Session of the Day
02:00 - Mitch's Thoughts on Cycling Shoes
03:00 - Running's Impact on Cycling Strength
04:20 - Balance Between Feel and Technicality
07:45 - The Categories in Selecting Shoes
11:30 - The Next Big Change In Footwear
14:40 - The Importance of Understanding Biomechanics
15:30 - Neutral Vs Structured Shoe
17:40 - Shoe Type Indicators
21:00 - Top Shoe Categories in The Market
23:50 - Frequently Sold Neutral Trainers
25:20 - Super Shoe Technology
27:45 - Top Super Shoe Brands
30:00 - What People Need to Know About Shoes
36:30 - Foot Mechanics for Pro Athletes
44:10 - Pro Tips on Choosing a Shoe
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today's episode, we have an exciting lineup of topics to discuss. From the recently concluded Boston and London marathons, to the end of the spring classics racing season, and a shocking revelation in the world of triathlon, there's plenty to keep us engaged.
If you've been following the news lately, you might have already heard about the big doping scandal that has rocked the triathlon world, and we'll be diving into the details of that as well. So sit back, relax, and get ready for an action-packed episode!
Timestamp:
00:00 - Introduction
00:55 - Gratitude
02:50 - PTO Ibiza
08:45 - Triathlon Doping Scandal
19:15 - Bank of Fitness: Brett Robinson’s Form
22:25 - Boston Marathon: Kipchoge Humble in Defeat
25:35 - London Marathon: Kelvin Kiptum’s Incredible Performance
31:50 - Sifan Hassan’s Impressive Marathon Debut Win
36:45 - Spring Classics Performance: Demi Vollering
40:40 - How PROs Beat PROs?
44:00 - Summer Racing Series: Learn From The PROs
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Today we have a really exciting announcement: we are launching our second podcast, The Alt Route Podcast.
We’re finding more and more people are turning to alternative cycling training and racing events, and we think it’s worth talking about. Therefore the podcast will be bringing you training and racing advice, event updates and analysis of the professional racing scene.
This podcast is going to be hosted by our cycling coach here at TriVelo Nick Locandro. Not only is Nick a highly talented cyclist himself, he is an enthusiast about everything to do with off road cycling; gravel, mountain bike and anything adventure related.
This Alt Route Podcast is dedicated to covering the exciting and challenging off road and alternate events that is growing enormously in popularity around the world. So if you’re a fan of anything off road this podcast is for you.
Nick will also be joined in special episodes by professional cyclist Brendan Trekky Johnston. Trekky is a five time Australian mountain bike champion, winner of the Dirty warnie, honorable National Road series overall winner, third in the men's national elite road race, top 10 on the general classification of Tour Down Under, national gravel champion and one of 35 athletes selected in this year's lifetime Grand Prix series in America. He is also a member of the giant off road team and will be joining Nick to discuss a lot of the races and events happening throughout the year
So in today’s episode we are joined by both Nick and Trekky to talk about the new podcast, some of the pro races that have just taken place and more about off road training and racing.
Timestamp:
00:00 - Introduction
01:15 - The Belgian Waffle Ride
07:00 - Race Gear Selection
12:00 - High-Level Racing Preparation
16:15 - Gravel Racing Podcast: Alt Route
18:30 - Great Atmosphere of Gravel Racing
21:30 - The Love for Endurance Racing
27:20 - Gravel Racing Challenge
32:50 - Australian 3 Peaks Challenge
32:40 - Gravel Cycling Training
38:28 - Exploring a New World in Endurance Rides
40:30 - Trekky’s Training Block
47:00 - Load Management and Avoiding Burnout
49:30 - Life Time Grand Prix
55:30 - Opportunities in Gravel Racing
57:30 - Alt Route Podcast Goal and Plans
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Join us in this episode as we delve into the exciting moments that have taken place in the spring classics racing these last few weeks. After spending two incredible weeks in Belgium and France, we got to see up close what makes the pros so good, and what we can take from their training and racing tactics. These lessons apply to any triathlete or runner, and not just cyclists. And as amateur athletes there are key things you want to do that the pros do, and key things that we should be avoiding!
Plus, we raced the Paris Roubaix Gran Fondo and rode as a team to try and win it, listen in to hear how we went.
Timestamps:
00:00 - Introduction
01:30 - Gratitude
07:15 - Cobbles and Tire Pressure
12:00 - Cobbles: Is Riding Fast Better Than Riding Slow?
17:30 - What Makes the Pros Truly Different
20:45 - Things To Focus On To Win A Race
30:10 - When To Attack In A Race
41:20 - Understanding The Art of Racing
45:35 - When It's Okay To Burn Your Matches
50:15 - Ultimate Race Positioning
56:50 - Epic Spring Classics Experience
1:19:40 - The Famous Roubaix Velodrome
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In this episode, we are continuing our series on preparing for an event properly and today's focus is on the marathon. There's nothing we love more than seeing our beloved sport of running, grow. And I've had more and more friends reaching out over the last couple of years who have entered a half or full marathon and are looking for guidance. And since the pandemic, it seems more people have taken up running.
Today we're taking you through how to tackle the monster that is the marathon, how to train properly for it, how to get through the actual race, how to stay uninjured, and much, more.
Timestamp:
00:00 - Introduction
01:40 - Gratitude
08:55 - Big Summer Season in Europe
10:45 - Volta Catalunya: Remco vs Roglič
16:30 - Form + Tactics
17:30 - World Athletics: Sydney Mclaughlin
20:40 - 400 meter: Cathy Freeman
22:20 - Overriding Expectations
25:10 - What is a Marathon?
27:45 - Gerard’s Marathon Experience
36:55 - Marathon Goal and Training Plan
40:45 - Marathon Requirements: Endurance Preparation
42:40 - How Long is Too Long?
48:00 - Marathon Load Progression
53:00 - Frequency of Training
55:00 - Importance of Cross Training
57:25 - Marathon Training Week Sessions
1:05:20 - How to Execute The Marathon Race
1:10:10 - Coach’s Advice Before The Race
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Kelland O'Brien at just 24 years old is already having a cycling career to remember. On the track he is a two time world champion, commonwealth games gold medalist and olympic bronze medalist. He had his first year professional year on the road last year and is already showing how exciting a rider he is and will be.
But he's not just an impressive young rider physically, mentally as you'll hear in this episode he is another Aussie athlete that you want to get your full support behind. The way he gives insight into his racing and training and how about how he goes about things, there is a reason that he's been so successful. And you don't get two World Champion titles for nothing.
VIDEO ISSUES: Please note we had video failure for those who like to watch, the episode is still up on youtube but there is no video after the 28:37 minute mark.
Timestamp:
00:00 - Introduction
04:09 - Kell’s Session of the Day
05:46 - Sessions Before Race Days
07:00 - Pre Race Preparations
09:20 - Track to Road Racing
10:55 - Managing Training Load
16:45 - Last Year’s World Tour Experience
20:50 - Making It To The Top
24:00 - The Importance of Confidence in Racing
26:30 - Kell’s Mentors
28:11 - Sitting On The Back
31:10 - Vuelta Experience
35:00 - Paris Nice Time Trial
41:07 - How It’s Like Be A World Champion at 18
44:00 - What It Looks Like to Prepare for World Champs
47:00 - Importance of Enjoyment
51:00 - Regular Contact with Family
52:20 - Appreciating The Journey
54:00 - Brisbane 2032
55:30 - How To Process Dissappointments
59:20 - The Motivation To Keep Going
1:01:30 - Grand Tour Goal
1:03:00 - Spring Classics
1:04:15 - Team Pursuit: 600 Watts Power
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Jimmy Whelan is probably Australia’s best rider that doesn’t have a professional contract.
After 3 years with EF education he lost his contract after a rough year of results due to some big injuries from crashes.
But he doesn’t want your sympathy, he’s just dedicated to his dream of being a contracted pro rider again, and is currently living and supporting himself in Europe, training the house down to make that happen.
This episode with Jimmy is inspiring and moving, as he discusses the difficulties he has faced and the sacrifices he has made in pursuit of his dreams. The episode offers a glimpse into the life of a professional cyclist and the challenges they face, including the unpredictable nature of the sport and the financial difficulties that arise when a contract is lost. Despite the setbacks Jimmy has faced, his unwavering determination to succeed serves as a testament to the power of perseverance and dedication
Timestamp:
00:00 - Introduction To Jimmy Whelan
06:45 - Jimmy’s Session For The Day
08:15 - Jimmy’s Journey: Running To Pro Cycling
12:45 - Falling In Love To Cycling
15:00 - U23 Tour of Flanders: First Win
19:00 - Spring Classics
20:00 - Fast Progression To Cycling
22:15 - Mentorship and Learning The Basics
25:00 - Ability Over Experience
28:00 - Thinking About Winning Races
31:30 - Giro d'Italia Experience
34:00 - Preparation For The First Grand Tour
37:00 - Volume and Intensity Workout Samples
40:00 - Keeping A High Cadence
41:30 - Altitude Training and Adaptation
46:05 - Injuries and Unemployment
49:35 - Strong Mindset: Motivation and Determination
57:30 - The Process of Getting a Contract
1:01:00 - Races: Keeping The Fitness
1:05:00 - Waiting For The One Phone Call
1:09:00 - Balancing Training, Support, and Employment
1:14:40 - Resilience: Getting Back to the Start Line
1:17:00 - Ability and Power Numbers
1:22:45 - The Frustrations: Stuck In Limbo
1:27:30 - Opportunity From The Nationals
1:29:40 - Putting Out the Ego
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
When it comes to the morning of your race, how prepared do you feel? Are you ready to nail your best performance?
In this episode, we reveal our ultimate race day checklist: we share our tips for preparing your body and mind for peak performance and hopefully a PB.
Because when it comes to race day, it’s almost impossible not to feel overstimulated by everything around you. Races and events are high energy, and it’s important not to psych yourself out. From equipment checklists to warm-up routines and nutrition strategy, as well as your actual race strategy and mindset, in this episode, we’re covering everything you need to know to prepare for race day properly.
Timestamp:
00:00 - Introduction
01:20 - Gratitude
04:50 - How To Adjust In The Heat
08:10 - The Cycles Of Motivation In Training
12:40 - Finding Your Triggers In The Sessions
18:00 - Crushing Your Race Day Strategy
19:05 - How To Set Yourself Up For Success
24:00 - Why You Should Have A Checklist
35:00 - Warm Up: Getting The Mind In Tune
38:00 - Key Things To Focus On Before The Start
44:20 - Common Mistakes To Avoid
50:15 - The Power Of Self Talk
57:00 - The One Second Rule/Strategy
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Today's episode is about individualising and tailoring a program to YOU. "Individualised" program is one of the buzzwords in coaching and training, but we want to straightaway dispel the myth that every single person has to have an individualised and tailored program, because realistically, that's just not possible.
There are things that you do need to tailor and individualised to YOU based on many factors that we discuss. What do you need to change to suit your individual needs, your individual abilities, your individual level as an athlete, your training history, and many other factors.
PLUS as always we talk about everything happening around the world of triathlon, cycling and running.
Timestamp:
00:00 - Introduction
01:30 - Gratitude
05:30 - What has Caught Our Attention
17:45 - Managing Expectations For None A Races
26:00 - Focusing on the Goal
29:00 - Individualised Program: Key Factors to Consider
34:25 - What are Your Individual Needs?
39:00 - Planning: Realistic and Viable
43:00 - A Golden Lesson to Understand
47:00 - The Most Important Data: FEEL
54:00 - 3 Core Training Principles
59:00 - Program VS How You Feel
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Lucas Hamilton is a 27-year-old Australian cyclist who rides for UCI World Tour team Jayco Alula. He already has many impressive results to his name, including competing in all three major Grand Tours and placing 13th in the 2022 Giro.
In this podcast episode, recorded just before the Tour Down Under and after the Australian Road Nationals race in January, Lucas shares his mental strategies and insights as a top athlete.
The interview includes an exclusive post-race analysis of the Australian road nationals race, where Lucas had an impressive showing but faced some obstacles that impacted his results.
We get an insight into his training and racing preferences, nutrition, and the things Lucas does that have him racing at cycling's highest level.
Timestamp:
00:00 - Introduction
03:20 - Lucas’ Session of the Day
04:20 - Insights on the Nationals Race
14:30 - Lucas’ Self Analysis of the Race
21:30 - Pre-Training Meal and Nutrition
23:35 - Pre-Race Meal
24:20 - Favorite Guilty Food
25:25 - Diet Change for Race Weight and Performance
26:26 - Calorie Goal Per Hour Pre-Race
28:16 - Specific Training Method That Made Great Impact
29:40 - Weight Training
31:10 - Does Lucas Love Riding Zwift?
32:20 - Weird Stuff Pros Do That Has No Impact On Performance
33:30 - Favorite Recovery Strategy and Gadgets
34:25 - Pro Race Tactics for Conserving Energy
36:25 - What Makes Top Cyclist at the Peak of their Game?
38:35 - Luca’s Goals for the Year
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Looking to tackle a Half Ironman triathlon but not sure where to start? Tune in to our latest episode where we share expert advice on how to prepare properly for this grueling event. We cover everything from how to train effectively, how much time you need to dedicate to training, and what level of experience is required to take on the challenge.
We also delve into the specifics of preparing for the swim, bike, and run legs, sharing example training sessions to help you build the stamina and endurance required to complete the race. We discuss nutrition strategies to fuel your body during training and on race day, as well as effective race-day strategies to help you achieve your personal best.
Join us as we share our top tips and insights to help you prepare for a Half Ironman like a pro. Whether you're a seasoned triathlete or just starting out, this episode is designed to help you get to the start line confident you'll be able to give your best performance.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
05:15 - What has caught our attention
09:30 - ON Athletics Club Australia
14:40 - Flexibility: Performing Well Amidst Adversity
21:35 - How to Prepare For a 70.3
22:00 - Time Needed to Prepare for a 70.3
30:50 - How to prepare for the swim?
35:25 - How to best prepare for the 90K time trial?
45:00 - How to prepare for the half marathon?
48:38 - Specific Intensity Sessions and Impact of Elevation
53:56 - Bonus Tips
1:02:30 - Expectations and Recovery after 70.3
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Lachlan Morton has made a career out of pushing the boundaries of what it means to be a pro cyclist. With a love of adventure and exploring the world by bike, he has been willing to break the traditional rules of cycling and ride his bike on his own terms.
Touted as one of cyclings most interesting athletes, this conversation was always going to be awe inspiring and yet he still managed to surprise us with some of the details behind his epic feats on the bike.
He was one of Australia's most "promising" young athletes, yet after just 2 years on the World Tour Circuit he left his team to find more meaning on the bike.
What followed has been nothing short of an epic career in cycling, but in very non traditional ways.
He has many impressive feats to his name, such as winning the tour of Utah in 2016, holding the world record for the Everest challenge, riding the Tour de France solo and self-sufficiently and beating the peleton, and raising significant funds for multiple charitable causes. Morton's mindset, personality, and achievements are inspiring to any athlete around the world. This conversation dives into his entire career and offers insights into the mindset and personality that makes him tick.
Timestamp:
00:00 - Introduction
10:25 - Lachie's Session of the Day
16:00 - Lachie's Competitive Cycling Journey
27:00 - Crazy Discipline of a 13-year old
32:10 - World Tour: The Tipping Point
41:00 - A Different Way to Race
46:00 - Sneaking His Way Home
49:45 - Shared Relationship, Shared Experience
1:01:00 - Handling Criticisms
1:03:15 - The Unique Opportunity
1:08:40 - Coping with Intensity and Endurance
1:12:20 - Big Aerobic Base
1:14:30 - Grand Tour with Giro and Vuelta
1:20:00 - The Ability to Adapt: Controlling How You React
1:34:45 - Cycling to Make an Impact
1:42:30 - Surviving Through the Hardest Trails
2:01:10 - Lachie’s Reflections
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Stuart McSweyn has had a remarkable career so far, specialising in the 1500m athletics event. He has had an incredibly consistent few years of racing performances, mixing it in with the world's best on the track.
He currently holds the Australian record at the 1500 meters with a blistering time of 3:29. Also in the 3000 meters at 7:28, plus a 5K PB of 12:56 and a 10K PB of 27:23.
Listen as Stuart responds to questions around training and racing, his Tokyo Olympics performance, and his preparation, experience, and mental approach looking ahead of the Paris Olympics. PLUS we discuss the upcoming World Cross Country champs where his relay team are Australia's best chance at a medal.
Timestamp:
00:00 - Introduction
06:19 - Stewie’s Session of the Day
09:30 - Feel Based-Athlete
12:00 - Training Adaptability
15:00 - Team Environment
17:00 - Tokyo 2021 Experience
20:15 - Olympic Lessons to Prepare for Paris
24:06 - Olympic Village Experience
26:30 - Strength in Resilience
32:00 - Trusting the Process
36:30 - Mental Race Preparation
42:30 - Race Execution
47:00 - Pre-Race and Race Day Self Talk
49:30 - Getting Through COVID
52:30 - Training and Goals Leading to Paris
58:55 - Training Volume and Intensity
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Today's topic is = how to dominate your local race no matter what your ability. This is really exciting topic because a lot of racing comes down to execution and many things outside of your actual physical ability, meaning you can get a much better performance even if you're not the strongest athlete.
A lot has also happened in the world of triathlon, cycling and running; one of the greatest cyclists of all time has announced his retirement, breakout performances from young Australian runners and how to avoid shoe thiefs in your area!
Timestamp:
00:00 - Introduction
09:15 - What Has Caught Our Attention
27:50 - How To Dominate Your Race
34:10 - Tactics and Positioning
38:40 - Where to Position Yourself
44:40 - The Ripple Lag Effects
50:00 - Understanding the Course
54:00 - Conserving and Saving Energy
1:00:00 - The Key: Patience
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
AUDIO ISSUES: Please note we had audio issues with the first 6 minutes of this episode, specifically minutes 4-6 the audio is very choppy but then it clears up for the rest of the episode.
We also had video failure for those who like to watch, the episode is still up on youtube but there is no video after the 6 minute mark.
Regardless, we were so excited to have Joe Friel back on the podcast. He is one of the most renowned thinkers in the world when it comes to training for the ageing athlete, with specific works including his book "Faster After 50".
He is a world class triathlon coach and author of several other books on endurance sports training, including "The Triathlete's Training Bible" and "The Cyclist's Training Bible." He is also the founder of TrainingPeaks, a popular software for tracking and analyzing training data. Friel has worked with athletes of all levels, from beginners to Olympians, and is considered an expert in the field of endurance sports training.
Timestamp:
00:00 - Introduction
01:05 - Project For Coaches
02:10 - Lessons For Athletes
03:50 - Aging: Faster After 50
13:10 - Maintaining Fitness
17:15 - How To Maintain Muscle Mass
26:30 - How To Be A Balanced Athlete
33:40 - Key Contributing Factors For Consistency and Balance
41:00 - Zone 1 and Zone 2 Training
44:00 - Training For Endurance Events
49:00 - Key Sessions To Improve Performance
55:20 - Intensity Training For Aging Atheletes
57:45 - Joe’s Message To Athletes and Coaches
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Our guest today is one of the most influential people in Cycling and Triathlon training, and that’s because he was one of the original founders of the 80/20 rule, commonly referred to as Polarised Training.
Even if you haven’t heard of him, basically the entire world of cycling and triathlon now train to this principle of, 80% of your training is to be easy, and only 20% hard.
His name is Dr Stephen Seiler, he is a Professor of Sports Science, earning his doctoral degree from the University of Texas at Austin and has lived and worked in Norway for over 20 years as a university teacher, researcher, and leader. He still resides in Norway and it’s no wonder that they are at the forefront of training development with minds like his leading the way.
We went for almost 2 hours in this interview and we could’ve kept going. We are big fans of his work and are very familiar with majority of his teachings and principles, but even we were surprised about some of the controversial opinions he holds around the wrong things the world is still doing in training.
We clarify exactly what polarised training actually means, we dive deep into training intensity and what the optimal training sessions actually are, we discuss the value and limitations of VO2 max training and a whole lot more.
This was such an enjoyable episode.
Timestamp:
00:00 - Introduction
00:42 - Dr. Seiler’s Day
02:05 - What’s Easy Endurance Ride for Dr. Seiler
06:42 - 80/20: Polarised Training Defined
13:35 - Get Away from the 7-day Micro Cycle
17:45 - Frequency and Consistency
20:30 - The 14-day Cycle
27:30 - Failure with Trying Harder
32:00 - Structuring a 14-day Cycle
37:40 - VO2 Testing
43:30 - Lactate Tolerance
47:20 - Frequency, Volume, and Intensity
53:20 - The Right Intensity for High-Level Athletes
1:03:45 - The Recovery Clock and Alignment
1:12:20 - Staying in the Threshold Zone
1:20:20 - Should Aging Athletes Avoid Intensity?
1:30:30 - Data Triangulation
1:40:24 - Dr. Seiler’s Training with Scottie Pippen
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Welcome back to the podcast for 2023!
Today's topic is training and racing for 2023, what's in and out? What are we sticking with and what are we throwing out the window or into the rubbish bin.
Plus we discuss the Australian National titles, what we learnt from the pros and what we learnt as masters athletes.
Timestamp:
00:00 - Introduction
01:05 - Gratitude
06:45 - What Has Caught Our Attention: Australian Nationals
22:45 - Masters Category: Importance of Recon
26:50 - In: Having a Plan and a Process
31:55 - Out: Less Focus On High Intensity
34:38 - In: Specificity of Training
37:13 - In: Heat Acclimatization and Heat Training
41:05 - Out: Not Having a Good Hydration and Nutrition Strategy
41:53 - Out: Relying on Data Only
43:50 - In: More Recovery
45:15 - Out: Becoming a Prisoner to the Program
48:18 - In: More Cross Training
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Our guest today is an Australian cyclist who has just recently made the move from Jumbo-Visma, one of the biggest pro cycling teams in the world to Australia's Pro team BikeExchange-Jayco.
He was a bit of a late bloomer to cycling however, he very quickly moved up the ranks of Australian cycling, and received his professional contract only a few years ago.
This is the insight into the story of Chris Harper, who takes us behind the scenes of what it was like to first turn pro, what it means to be a cyclist in one of the best teams in the world, and tells us what's fact and what's fiction about life as a pro cyclist.
This was a really enjoyable interview, and we thank Chris for being so open about his training, his specific sessions, a lot of the details about his life, and his upcoming aspirations on his new team.
Timestamp:
00:00 – Introduction
03:41 – Chris Harper’s Rest Days
07:00 – Chris’ Cycling Journey
15:20 – The Turning Point
20:40 – What Chris Did Differently to Be Successful
23:25 – The Key Change (Intensity Control)
25:30 – Training with Jumbo-Visma
27:40 – Signing Pro Contract Jumbo-Visma
30:45 – Training Structure of a Pro Athlete
39:15 – Lactate Testing and Tracking
39:55 – Australian National Road Jersey Title
42:55 – Season with BikeExchange
44:50 – Chris’ Grand Tour Experience
51:40 – Pro Diet and Nutrition
56:50 – A Day in The Life of Chris
1:01:20 – Insight into Chris’ Training Block
1:03:40 – Experience with the World’s Best Cyclist
1:07:30 – Chris’ Future Goals
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We've made it to the final podcast of the year. It's one of our favorites that we do each year. Today we'll be going through the best athlete performances of the year, our biggest training and racing lessons, and reviewing our favourite podcast guests!
So much does happen over the course of a year so it's really exciting to think about things that work, things that you've changed in training, things that we've tried, things that we've learned, and some of the really cool moments that have happened in sports.
We'll be back in the first week of January and we can't wait to bring you more episodes in 2023!
Unfortunately, we had audio quality issues for the first 25 minutes or so of the episode so please bare with us through this before the audio gets better!
Merry Christmas and a Happy New Year from us.
Timestamp:
00:00 - Introduction
01:13 - Gratitude For The Year
06:17 - Don’t Get Defined By The Outcome
09:10 - Top Performances Of The Year
16:56 - 6 Biggests Lessons Of The Year
43:55 - Favorite Guests Of The Year
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Every December the holiday period rolls around and for every athlete the same dilemma comes up; How do you manage your training around Christmas, around New Year's or if you’re potentially going away on holidays.
So, in this episode, we're going to be talking about the top seven tips you can take throughout this whole holiday period to make sure you get the most out of it and you come out the other end either maintaining your fitness or coming out stronger.
Timestamps:
00:00 - Introduction
01:38 - Gratitude
05:00 - What Has Caught Our Attention
16:15 - Enjoy The Journey
18:49 - Splitting The Word Champs
24:41 - Sensational Marathon Debut
26:47 - Top 7 Holiday Training Tips
27:30 - Tip #1: Prioritise Enjoyment
29:20 - Tip #2: Keep Your Fitness
31:01 - TIp #3: Set A Holiday Structure
36:00 - Tip #4: Cross-Training
38:42 - Tip #5: Don’t Wait Until January 1st
41:20 - Tip #6: Get Creative With Logistics
45:30 - Tip #7: Don’t Train Yourself To The Ground
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Our guest today, Brad Beer, is a physiotherapist known for his expertise in treating running and triathlon related injuries as a physiotherapist with over 15 years experience. He's also an exercise scientist that has worked with high level athletes and national programs. He's passionate about putting out helpful content for runners through his podcast, the Physical Performance Show, which aims at educating athletes.
Brad, was a junior elite triathlete himself who has collected multiple podium and championship wins at an age group level.
Timestamp:
00:00 - Introduction
06:25 - Brad Beer and What Physiotherapy Means To Him
08:10 - Two Main Reasons People Get Stuck With Injury
09:55 - Healing: Readjusting Expectations
11:50 - Outlining Risks and Making Right Decisions
14:20 - Common Injuries With Endurance Athletes
18:15 - The Importance Of Calf Work
25:40 - Benefits Of Progressive Workout
27:50 - Two Variables Running Injuries
30:50 - Most Predominant Injuries with Bike Riders
32:40 - Tips To Get To The Start Line Healthy
35:00 - How To Reduce Injuries While Doing Hard Intensity Workouts
39:10 - What Triathlon Means To Brad
40:50 - The Man Who Taught Brad The Most
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Endurance athletes love a challenge, that’s no secret and a new type of challenge that is taking the cycling world by storm is the option of gravel racing.
So, today in the podcast to talk about cycling, gravel racing and more, we are joined by a guy with a few major gravel racing victories to his name already. He’s a gun cyclist, former director of both men’s and women's NRS professional racing teams, and most importantly, he’s one of our cycling specialist coaches here at Trivelo.
We apologize for the choppy sections of the video and audio, which were caused by technical difficulties while recording the podcast.
Tune in and enjoy!
Timestamp:
00:00 - Introduction
02:39 - Gratitude
09:50 - What Has Caught Our Attention
19:25 - Enjoying The Process Of A Structured Training Program
24:40 - What Cycling Means To Nick Locandro
26:30 - Nick’s Journey To Cycling
34:00 - Benefits Of Consistent Training
36:20 - Investing In The Right Coaching Program
39:00 - Nick’s Key Moments In The Coaching Process
43:47 - Nick’s Best Racing Experience
48:10 - Having Confidence In Your Ability
50:23 - The Future Of Gracel Racing In Australia
56:20 - Nick’s Key Goals For Next Year
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Our guests today are two highly qualified individuals in sports medicine and today we're talking to them specifically about stress fractures in athletes.
Let's face it, as an athlete you hear the words stress fracture and you shudder in your boots. The words feel like a death sentence to any athlete but Dr. Amy Touzell an Orthopaedic Surgeon and Dr. Leesa Hugeinin, a Sports Physician with a wealth of experience in elite and national sporting teams both of them deal with stress fractures every day and are here to come to the rescue because this episode certainly put a lot of my miss guided fears and anxieties around stress fractures aside.
Our takeaway from this episode is that every athlete needs to hear this knowledge to have the best chance of preventing and managing stress fractures in their athletic carrier.
Timestamp:
00:00 - Introduction
05:18 - What Athletes Need To Know About Stress Fractures
09:54 - The Biggest Factor To Stress Fractures
12:38 - The Rule Of 10% Progression
14:15 - The Crucial Rule Of Nutrition
17:50 - How To Know If You Are Overtraining
24:50 - Diagnosing Stress Fractures
27:21 - Differentiating Bone Vs. Muscle Pain
32:35 - Don’t Ignore The Warning Signs
34:55 - First Step To Do If Suspecting Stress Fracture
38:06 - Getting Into Surgery
48:44 - The Impact Of Caffeine In Bones
50:07 - Recovery Time From Stress Fracture
54:28 - The Markers Of Progress
56:20 - Expert’s Advice To Athletes
1:00:20 - Effects Of Energy Deficiency Syndrome
1:03:18 - Message From The Experts To Athletes
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode we are talking about how to warm up for a race properly. You need to consider the race distance, race format, race intensity and duration for you. How do you adjust your warm up to suit the specifics of the race?
Plus we talk about making a decision about racing when you’re just not quite right, especially for your A race.
We also talk discuss the New York marathon and the disaster we saw unfold on the men’s side.
Timestamp:
00:00 - Introduction
01:15 - Gratitude
05:44 - What has Caught our Attention
27:13 - General Principles of Warming Up
35:44 - Spreading the Warm Up
37:00 - The 2nd Rep Theory
40:45 - Importance of Warming Up in Colder Temperatures
44:00 - How to Warm Up in a Cycling Event
48:15 - How to Warm Up for a Triathlon
52:40 - How to Find out what works for you
53:30 - How to Warm Up for a running race
58:50 - Tips on Warming Up in a Multi-stage Event
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
After representing Australia twice over two years, and preparing for what was to hopefully be her first Olympic games, Aussie marathon runner Sarah Klein was given the shock of her life when she received a letter from ASADA banning her for 4 years…
After providing a clean ‘A sample’ for testing, there was a mix-up in communication between Sarah and ASADA as she didn’t provide a B sample as well, and unknowing to her resulted in an automatic 4-year ban. What followed was years of distress, fighting and having to rethink her entire running career.
Like us, you will no doubt be a big fan of Sarah after listening to her story and how she got through this battle to make it back for ultimate Marathon redemption at the 2022 World Champs.
Timestamp:
00:00 - Introduction
00:55 - Sarah Klein - Australia’s Top Marathoner
04:33 - What Running Means To Sarah
07:55 - Representing The Country In The Commonwealth Games
10:25 - Preparation From Glasgow To Beijing
13:35 - The Turning Point In Sarah’s Career
19:05 - Sarah’s Mindset On The 4-year Ban
27:30 - Never Give Up Attitude
31:22- Sarah’s Journey Towards The World Championship
36:48 - Sarah’s Melbourne PB Performance
38:50 - Race Strategy Coming From Injury
44:05 - Timeline Of Races And Selection Process
45:42 - The Change That Made A Big Difference
48:10 - A Snapshot On Sarah’s Training Week
52:50 - The World Championships Race
55:20 - Strategy/Mindset During The World Championship
59:29 - The Unfavorable Race Condition PB
1:01:35 - Sarah’s Longest Standing Relationship With Her Coach
1:02:35 - Sarah’s Learnings Throughout Her Journey
1:06:30 - What’s Next For Sarah
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today's episode, discussing the epic victory drive that age groupers get after a special race, Jack Rayner beats the Australian 10K record and part 2 of Emil Zatopek’s story: The Man Who Changed Running and the man that revolutionised interval training.
Timestamp:
00:00 - Introduction
01:07 - Gratitude
04:57 - What Has Caught Our Attention
17:15 - A Journey No One Had Been On Before
22:20 - Breaking The Records
30:20 - Triple Gold Medals
35:00 - The Importance Of Character
39:10 - The Gift Of Gold
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode:
- A 23-year-old Aussie runs 47 ultra marathons in a row across Australia.
- We review some Kona world champ performances AND
We’re really excited to bring a new segment we’re going to be doing on the podcast, telling great sporting stories, and the first is the story of Emil Zatopec, The Man Who Changed Running.
With 5 Olympic medals, 18 World Records, and the innovator of interval training throughout a tumultuous period of war, this is a story worth hearing about.
Timestamp:
00:00 - Introduction
01:10 - Gratitude
09:20 - What Has Caught Our Attention
19:10 - Sportsmanship In The World Championships
23:40 - Nedd Brockmann’s Perth to Sydney Run
27:47 - Emil Zatopec Story
32:30 - Consistency And Appreciating Progress
37:20 - Emil Zatopec’s Training
43:00 - Zatopec’s Innovative Sessions
46:10 - The Cornerstone Training Programs Today
48:00 - Modern Intensive Training
51:00 - The Proper Warm-up
53:40 - Zatopec’s Wisdom In Training
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Today on the podcast, we are joined for a second time by Ryan Worn. Ryan came on the podcast recently to chat about economy and efficiency and this is part 2 of that conversation. He has completed a PhD in exercise science, focusing specifically on economy, efficiency, and fatigue.
In this episode we focus more on the topics of efficiency, fatigue and delaying fatigue, and then getting into the one of the major ways that you can do that, which is strength and conditioning.
Ryan currently works out of Federation University in Ballarat, if you’d like to follow him you can at @fedunisport.
Timestamp:
00:00 - Introduction
03:21 - Economy and Efficiency Defined
07:41 - Efficiency Range
11:40 - Beginner Vs Elite Cyclist Efficiency Difference
16:15 - Reasons For Improved Technique
19:00 - How To Keep Efficiency
25:45 - How To Delay Onset Of Fatigue In Endurance Race
40:45 - Timing for Strength Training
50:45 - Key Mistakes Endurance Athletes Make
1:00:00 - Ryan’s Go To Exercises
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
One of the most common questions we get is how do I actually structure my training week?
I just want someone to tell me what to do and when to do it.
Well this is what we’re going to talk about in today’s episode.
Timestamp:
00:00 - Introduction
00:40 - Gratitude
08:15 - What has caught our attention
14:15 - Bouncing back from a setback
19:25 - Structuring a training week: Key sessions
34:30 - The problem with triathletes
43:45 - Our ideal training week
49:30 - Be realistic about where you’re at
54:40 - Potential signs of overtraining
59:30 - Importance of a training structure
01:03:10 - It’s never just about 1 thing
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
The IRONMAN World Championship in Kona has etched a reputation as the pinnacle of the triathlon landscape and an iconic global sporting event.
And it’s been 3 years since the world champs returned to it’s home on the Big Island of Hawaii, there is a lot of excitement around it’s return, after all it is the absolute mecca of Ironman Triathlon.
So while the pros prepare for the biggest race of their year, today we’re thinking about our own A Race preparation, the one big race we’ve been working towards. How do we ultimately prepare ourselves? How do we handle the mental pressure around our big A Race?
And we’ll be previewing the pros and making our predictions around the race.
Timestamp:
00:00 - Introduction
01:10 - Gratitude
05:38 - Kona Experience: How To Handle The Pressure
12:50 - A-Race Mindset: Biggest Training Day
21:55 - Major Things To Tick Off Before A-Race
29:29 - Trusting The Process
32:30 - Race Plan Strategy Written Out
37:00 - How To Manage Your Feelings
40:30 - Women's Pro In Kona
49:10 - Men's Pro In Kona
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Last podcast episode we spoke about what we should be doing differently to the pros. But what about age grouper to age grouper?
Not all age groupers are created equal, depending on your level of experience, your ability as an athlete and many other factors you need to be training differently to other athletes around you.
So what do you need to change?
What levers do you need to be pulling differently?
We discuss them all in today’s episode.
Timestamp:
00:00 - Introduction
00:50 - Gratitude
05:11 - What has caught our attention
19:00 - Training Program: Beginner vs Advance athletes
23:30 - Coaching Elite athletes from different disciplines
26:00 - Why beginners need to be more conservative
35:50 - Understanding the right intensity for your sessions
52:45 - Importance of testing and retesting
54:45 - The right training mindset: Beginner vs Advance athletes
1:04:30 - Try them all and see what works best for you
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We like to model what the pros are doing because they should theoretically be the most advanced in the game about what is working with training - they have the most investment behind them, the best teams, the best coaches and exercise scientists…
So it makes sense to copy them. But not all the time. Today we want to get clarity on what sort of things are the pros doing that you shouldn’t be doing.
Timestamp:
00:00 - Introduction
00:43 - Gratitude
03:30 - What has caught our attention
10:00 - Key sessions are enough
13:40 - Single minded focus
16:50 - Doing more hard sessions
25:00 - Taking unnecessary risk on the bike
27:11 - Routine vs Superstition
36:30 - Find out what kind of athlete you are
39:50 - Setting the right expectations
41:25 - What age groupers should be doing
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We are not nutrition experts so these aren’t our opinions, but we wanted to put the best lessons from the professionals we’ve had on the podcast in one place.
Timestamp:
00:00 - Introduction
01:10 - Gratitude
03:45 - What has caught our attention
09:40 - Collins Cup
14:15 - Kona: Enjoyment VS Cost
22:00 - Rule #1: Understanding Correct Fueling
25:15 - Rule #2: How much carb should you take in a race?
30:55 - Rule #3: Food intake should reflect the specific day
33:17 - Rule $4: Protein on the recovery window
35:00 - Rule #5: Protein in each meal
37:35 - Rule #6: Improving your weight
44:18 - Balance: Enjoyment and Sustainability
49:00 - Importance of a mock race
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Every so often we open up questions to the Supercoach and answer some of the most common questions we get!
So in today’s episode we picked some common questions or topics that have been coming up and spoke about them.
In this episode Gerard answers:
- Should you train power first and then endurance when training for longer distance events? Or the other way around?
- What zone should your runs off the bike be?
-
How particular does your pre race routine need to be?
-
Rank the most important cycling purchases in order
Timestamp:
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Are you guilty of training too hard or too easy, or have you been able to find the right balance…
Is there a perfect balance? If so where is it?
We’ve heard of 80/20, polarised training, pyramidal training, just 2 hard sessions a week, 3 hard sessions a week, more…
We’re going to talk about all the factors that contribute to getting this balance right.
Timestamp:
00:00 - Introduction
00:40 - Gratitude
06:27 - What’s Caught Our Attention - Cameron Wurf
11:10 - The Dominance Of Jakob Ingebrigtsen
16:54 - The Right Training Balance
17:35 - Factors That Affect Training Balance
17:36 - #1 How Much Available Time Do You Have To Train?
22:20 - Factoring in Your Total Amount of Stress
25:25 - #2 The Effect Of Age in Your Training
27:38 - #3 How Many Sports Are You Training For?
37:05 - #4 The History of an Athlete -Fitness Bank
42:55 - #5 Where Do You Sit In Zone 2?
51:51 - #6 How Hard Do You Go In Hard Sessions?
56:15 - Tapering Properly Before The Event
1:01:15 - Importance of Overload
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Ryan completed a PhD in exercise science focusing predominantly on the topics of exercise efficiency and fatigue. This education combined with Ryan's background as a national level track cyclist, and passionate road cyclist and runner, as well as his passion for data gives him a unique insight into the training methodologies, pitfalls and strategies of two very different sports.
Ryan currently works out of Federation University in Ballarat, if you’d like to follow him you can at @fedunisport .
Timestamp:
00:00 - Introduction
00:18 - Ryan Worn - Sports Scientist
03:31 - Thoughts on Peter Bol’s Tactics
06:48 - The Importance of Tactics in Racing
14:14 - What Sports Science Mean To Ryan
16:40 - Why a Lot of Academics Frustrate Ryan
20:50 - Defining Efficiency and Economy in Sports
29:45 - Heat Tolerance and Acclimation
31:55 - How To Improve Heat Tolerance
37:50 - Ryan’s Most Economical Shoe
42:30 - Methods of Testing for Economy
46:10 - Variables That Affect Economy
48:30 - Why Different Shoes Have Different Effects on People
53:30 - Should You Change Running Style To Improve Economy?
1:05:35 - Manipulating Stride Length and Stride Rate
1:08:25 - Economy in Cycling
1:14:00 - Sports and Coaching Ahead of Science
1:15:10 - Data vs Intuition
1:17:30 - Practical Tips on Improving Economy
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We’ve been lucky to witness a packed calendar of sports the last month, with the world’s best athletes competing against each other in some of the biggest races on the calendar.
The Tour de France (men’s and women’s), the world athletic champs and the commonwealth games to name a few.
Here are our best lessons from watching the world’s best athletes perform at their peak.
Timestamp:
00:00 - Introduction
01:03 - Gratitude
05:55 - Thoughts on the last few stages of TDF 2022
11:20 - Effects of Perceived Pressure in Racing
17:35 - Younger Athletes: No Fear?
20:40 - First Edition of Female Tour De France 2022
24:00 - Commonwealth Games Controversy
28:30 - Great Battle in the Womens Triathlon
32:10 - Efficiency over Intensity in Transition
34:15 - World Athletics Championship Record
37:55 - Ingebrigtsen Beaten
42:45 - 12-minute Race Hydration?
44:50 - Train for Your Strategy
47:35 - 400m Hurdles Amazing World Record Performance
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
What does it take to get the most of your cycling?
Today we’re going through a checklist of the top 30 things you need to do to become the complete cyclist.
If you can confidently say you tick off these things, you can be sure you are getting the most out of yourself as an athlete.
Timestamp:
00:00 - Introduction
00:50 - Gratitude
03:30 - Tour de France Predictions
12:40 - The Ultimate Cycling Checklist
12:58 - The Ultimate Training Program
22:34 - Training Specificity Perspective
30:22 - Equipment
34:45 - Race Success Plan
49:00 - Summary
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Lots of exciting things to discuss today! It’s July meaning The Tour de France is on which makes us very happy, we discuss the results from a recent half marathon and marathon festival, we’ve got a time trial question, a sprinting question and much more.
Timestamp:
00:00 - Introduction
00:40 - Gratitude
06:40 - The toughest Ironman in the world?
12:25 - Respecting your event
16:30 - How to know what pace you can hold
22:25 - The Coach’s frustration
25:10 - Be willing to let people pass you
26:50 - The most important factor for a good endurance performance
28:55 - Believing in the pace you can hold
32:00 - The transformation in running communities we’re seeing
34:30 - Simon Clarke’s Stage Tour
41:00 - What it takes to win a bike sprint
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Taryn Richardson is a sports dietitian that works specifically with Triathletes. This is an important detail because nutrition for triathletes is very different to nutrition for most other sports!
She’s an Accredited Practising Dietitian and Advanced Sports Dietitian with qualifications in
A Bachelor of Health Science (Nutrition & Dietetics) Hons and an International Olympic Committee Diploma in Sports Nutrition.
After working for Triathlon Australia for a number of years with some of our highest-level athletes she now runs the Triathlon Nutrition Academy, an all-encompassing nutrition resource for the everyday triathlete.
Here’s the link to Taryn’s triathlon nutrition checklist: https://www.dietitianapproved.com/checklist
Timestamps:
00:00 - Introduction
00:18 - Taryn Richardson - Advanced Sports Dietitian
03:05 - Taryn’s passion for triathlete nutrition
04:50 - Importance of Nutrition Timing around training sessions
07:15 - The #1 Thing that you need to get right as a triathlete
12:20 - Understanding Nutrition Periodization and How it works
15:00 - The impact of a session’s duration on nutrition
17:50 - The What, When and How of Nutrition
20:00 - Result of Consuming Hight GI food
22:00 - High GI and Low GI foods
24:19 - Principles of nutrient timing to be aware of
27:25 - Seeking Help on Nutrition Early
30:25 - Pre-training nutrition focus
33:15 - Teaching Your Body to Burn more fats
36:20 - Pre-training nutrition goal
41:00 - Different sessions, different types of food and timing
42:15 - The Best Bang for your buck foods
43:10 - The building blocks of nutrition recovery
45:35 - The window of recovery
47:25 - How much protein in the recovery window
49:20 - Constantly Refueling after the recovery window
51:35 - Roles of the Enzymes
52:15 - Go to foods high in carbohydrates and protein
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Dylan Johnson is a professional cyclist and cycling coach with a huge following on youtube, where he makes videos using science-based evidence to help cyclists know what is fact and what is fiction.
He draws from his experience as a top-level ultra-endurance mountain and gravel racer, but more important than that he actually looks at the science and makes coaching decisions based on peer-reviewed research.
In this episode we dive into his recent performance at Unbound, the biggest Gravel bike race in the world, as well as many other topics that every cyclist will want to know about!
Timestamp:
00:00 - Introduction
00:18 - Who is Dylan Johnson?
03:10 - Start of interview
04:05 - Mountain Biking vs Gravel Riding
06:45 - Dylan’s unusual race strategy
15:00 - What percentage of FTP did he aim to hold?
19:30 - What would Dylan change for his next A race?
22:00 - Can endurance races replace training sessions?
27:00 - Why you might race looking at speed instead of power
29:55 - Dylan’s nutrition strategy in endurance racing
33:10 - Learning from the mistakes to get it right
34:30 - How to remind yourself of when to eat
36:45 - How to make sure you get high-quality nutrition product
38:35 - The correct maltodextrin to fructose ratio
39:55 - Dylan’s ‘go-to’ interval sessions
44:22 - How long is too long in an endurance ride?
46:45 - Can weight lifting make cyclists faster?
50:00 - The importance of aerodynamics
51:30 - The philosophies Dylan has changed his mind on
54:00 - Intensity in the offseason
55:45 - The things new cyclists need to be careful of
57:30 - Dylan’s most memorable/best performance
1:03:20 - Don’t be afraid to take a break
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
Ironman, Triathlon, Triathlete, Swimming, Cycling, Running, Half Ironman, Endurance, Coaching
See omnystudio.com/listener for privacy information.
It’s safe to assume most athletes aren’t testing enough… why? Because the amount of testing you could be doing that would “aid” your performance is mind-blowing to most athletes.
And no, we’re not just talking about VO2 max/lab testing here, we’re talking about the value in field testing. We’ve seen FTP testing getting a bit of a bad rap recently, so in this episode we dissect why that should NEVER be the case and how testing properly will transform your potential as an athlete.
We also discuss preparing for your first half marathon or marathon, we explain again the specific reasons we don’t like ERG mode, where you can find time gains as an athlete, removing race day nerves, being a data person or a “racer”.. Or both? And finding the right balance as an athlete.
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Timestamps:
00:18 - Introduction
01:00 - Gratitude
05:32 - Discussing Race Results Around The World
11:30 - Is It Worth Going Into A Race If You Are Underprepared?
15:10 - Why We Don’t Like Erg mode
19:20 - Erg Mode: Doesn’t Allow Flexibility
21:53 - The (Underestimated) Value of Constant Field Testing
26:38 - Your Training Program Needs To Change With Your Improved Fitness
29:01 - Changing Your Mindset Around Testing
31:00 - Why This Matters For Race Day
33:35 - 3 Things You Can’t Do In A Lab Test
36:15 - Why Data is a Huge Confidence Booster
37:40 - We Practice The “Right” Execution
42:15 - Data Helps Make Informed Decisions
44:46 - Use Your Numbers to Your Advantage
48:10 - Set Yourself Up For PB
50:00 - Becoming A Balanced Athlete
51:00 - Planning Creates Better Race Outcomes
52:27 - The Ingebrigtsen Method
53:43 - The Race Is The Time To Do A PB
55:00 - There Is No One Rule For Racing
56:45 - Anything Extreme is Unsustainable
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Today's episode topic is about what data you need to stick to on race day. Because whatever distance you’re doing, whether it’s a Sprint, Olympic, 70.3 or full Ironman distance triathlon, each race requires its own pacing strategy
If you want to get the most out of yourself in your race, you need to understand what your pace capability you are able to hold as an athlete at each distance.
This is one of the most forgotten yet important parts of having a good race!
Timestamp:
00:00 - Introduction
01:00 - Gratitude
02:02 - When are you too old to be competitive?
05:14 - The 3 factors to a good sprint
07:03 - Work/Life/Training balance for the age grouper
10:45 - Why more pressure on yourself is good
12:30 - Jakob Ingebrigtsen’s winning race strategy
14:07 - Keeping lactate under control
17:10 - Don’t make your first km the fastest
19:07 - The best pacing strategy for a triathlon
22:11 - Swim Pacing
25:55 - In the sprint it’s okay to burn a match
27:53 - Bike Pacing
31:10 - Knowing what’s possible for you
32:20 - Sprint distance: how much power can you hold?
35:10 - Why triathlon pacing is different to other sports
36:45 - Understanding the difference in your experience vs ability
41:09 - What power you can hold based on your age/experience
43:15 - No one is above 80% FTP unless they’re a pro
45:50 - Run Pacing: What can you expect to run after the bike?
49:30 - Using your 10km PB to predict your half marathon
54:14 - How to predict your marathon time
57:40 - The running goal you should be aiming for
58:30 - If you understand this then you will race as good as you ever have
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We’re excited to be back in the podcast studio today as there’s so much exciting news coming out of the world of triathlon and cycling.
Aussie Jai Hindley takes over Italy, 4 of the best Ironman athletes completed the impossible and we take a look at how to ride a complicated bike course well so you gain as much of an advantage over your competitors as possible.
Timestamp:
00:00 - Introduction
01:00 - Gratitude
04:43 - Jai Hindley’s epic Giro win!
15:01- Aussies dominating wold cycling
16:35 - Sub 7 and Sub 8 Ironman project
25:00 - How to ride a complicated bike course well
32:40 - Knowing the difference between average, normalised and lap power
34:29 - The importance of understanding the course requirements
35:50 - How to attack each section of a bike course to gain the most time
37:45 - What power range should you set on a steep course?
43:10 - What we can learn from some of the tougher courses in Ironman
45:00 - Importance of having the right gearing
45:57 - How to ride a long hill in a time trial
47:00 - Knowing your limits
49:00 - Why riding harder in the headwind is so important
50:40 - Finding your edge and staying there
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalising your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specialises in helping athletes nail their fueling and hydration strategies for training and competing.
Key Blogs
Hydration: Why sodium is crucial to athletes performing at their best How to START hydrated Are you a salty sweater? How to measure your sweat rate Why do athletes suffer from cramp?
Fueling: How much carbohydrate do athletes need per hour? Which energy products are right for you? How to train your gut
Try some of their online tools here:
Quick Carb Calculator Free online Sweat Test Book a free 20-minute hydration and fueling strategy video consultation Didn't catch the discount code to get 15% off your first order at www.precisionfuelandhydration.com? Drop the team an email at hello@pfandh.com and they'll be happy to help get you started
Timestamp:
00:00 - Introduction
00:18 - Andy Blow - Sports Scientist and Precision Hydration Founder
01:30 - Fueling: The extra leg in an endurance race
03:50 - The 4th discipline: Fueling and Hyration
05:00 - How Andy solved his fueling and hydration issues back then
08:25 - The journey to perfecting Andy's hydration
11:45 - The mistake of overhydrating
15:20 - The Dangers of Hypernatremia
18:25 - The 3 "Leavers" System
21:10 - Can one of the 3 be more important than the other?
24:00 - How Intensity affects your intake
28:18 - Understanding the levels of variance among individuals in term of their fluid loss and sodium
36:10 - More is not always better in Hydration
37:10 - The importance race simulations
39:20 - The simple process weighing yourself
42:14 - Overcompensating and Undercompensating
47:47 - How to recover from underfueling and overfueling?
52:50 - Why it is important to practice race nutrition in training
55:16 - How Caffeine Affects an Athlete
59:30 - The 2 Variables of Caffeine
1:01:10 - How Does Caffeine Affect Sodium Balance and to you need to practice?
1:03:23 - How to use caffeine gels?
1:05:35 - Fluid Loss and Replacement
1:10:16 - The accurate way to know your sodium loss
1:11:40 - Key Indicators of Sodium Loss
1:14:06 - The Risk of Having Too Much Salt
1:15:55 - Involuntatry Muscle Spasms: Indicator of Sodium Loss
1:17:40 - Andy's Message About Hydration: No One Size Fits All
1:21:00 - Jordan's Testimony on Sweat Testing
1:23:00 - 15% Discount Code
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Returning guest and great friend of TriVelo Brenton Ford from Effortless Swimming is back.
Brenton really is a world leader in swim coaching and improvement, with his Effortless Swimming coaching videos amassing millions of views on youtube. He’s especially good at tailoring his coaching for triathletes and the age grouper.
Today’s episode is packed with gems as always as we discuss the biggest patterns Brenton is seeing among triathletes at the moment, the best drills to do in your warm up, sighting, breathing properly, off season training, short vs long intervals and a whole lot more!
Timestamp:
00:00 - Introduction
00:18 - Who is Brenton Ford - Effortless Swimming
02:02 - The most common mistake triathletes need to fix
03:47 - Why you should aim to be “front quadrant”
04:55 - Stop leading with your head
06:22 - How to get the right timing in your stroke (sweet spot)
07:42 - Timing is key to improving speed
09:18 - The “Slow to Fast” principle for timing
10:18 - It’s not about strength
11:50 - How to know if you’re breathing too late
15:00 - How to time breathing in open water with “sighting”
16:57 - Should sighting be part of your pool sessions?
19:38 - Brenton’s best starting Breathing Drill
21:53 - Are swim drills really as important as we keep saying
25:15 - Adequate time vs frequency in doing drills
27:45 - Technique matters most
28:57 - Understanding the complexity of Hydrodynamics and reducing drag
31:13 - Buoyancy: How to get yourself higher in the water?
33:56 - Getting your head down to get your legs up
35:15 - Should Endurance and Speedwork be combined?
38:41 - What are the optimal rest periods for different training sessions?
41:38 - Frequency and total volume of swimming throughout the week
45:50 - Discussing the Norwegian way of training
51:54 - Off-Season approach to swim training
53:49 - Brenton and Gerard’s advice for overcoming anxiety on race day
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Throughout the history of our podcast we’ve talk a lot about the different training zones, Zone 2 training, threshold zone, sub threshold, LT1 and LT2.. etc
However it recently came to our attention that we’ve never done ONE episode explaining each training zone and how they differ specifically!
So here is our 1 dedicated podcast episode explaining every training zone in detail, what the purpose of the zone is and when it’s appropriate to do a training session in that zone.
Timestamp:
00:00 - Introduction
01:17 - Gratitude
05:33 - Ironman World Champs Recap
13:45 - The inspiring lesson from 9 x World Champ Daniela Ryf
14:21 - Understanding the different Zone Models
15:20 - Differentiating LT1 and LT2
16:20 - Clarifying what intensity is
17:20 - Defining LT1 and LT2
20:15 - The TriVelo 6 zone model explained
21:40 - Defining TriVelo Zone 1 - Active Recovery
23:50 - Defining TriVelo Zone 2 - Fitness Building
28:48 - Best Case Scenario for Zone 2
35:35 - Defining TriVelo Zone 3 - Tempo
37:25 - Race Day Zone Ranges
41:15 - Defining TriVelo Zone 4 - Sub-Threshold
46:15 - Defining TriVelo Zone 5 and 6 - Threshold and Above
52:53 - Clarifying Zone 6 - VO2 Max
54:10 - What you need to remember with training zones
55:15 - Summary
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
What are the clinically proven, tested and studied best nutrition performance strategies?
The best person to answer that question is, with over 30 years of experience in the field, is Professor Louise Burke.
Professor Louise Burke, OAM is a pioneer and leader in the nutrition industry for athletes worldwide, we’re proud to say she’s an Australian sports dietitian, academic and author. She was the head of sports nutrition at the Australian Institute of Sport throughout its existence from 1990 to 2018 and in 2018 was appointed Chief of AIS Nutrition Strategy.
Burke has held the position of Team dietitian for the Australian Olympic teams for the 1996 Atlanta, 2000 Sydney, 2004 Athens, 2008 Beijing and 2012 London Games.
She has authored/co-authored more than 250 peer-reviewed articles and her research is recognised worldwide. And is a former Ironman athlete herself, competing in Hawaii on 5 occasions as well as an accomplished marathon runner.
More importantly, her friendship with Gerard goes back a long way, as you’ll hear in this episode, an infamous story involving cooking up home made starch drinks in her kitchen to test on Ironman athletes back in the 80’s!
Timestamp:
00:00 - Introduction
00:18 - Prof. Louise Burke - Chief AIS Nutrition Strategy
03:42 - What does nutrition mean to Prof Louise Burke
04:50 - The balance of nutrition: Enjoyable and Sustainable
09:15 - Tips to make nutrition easier
13:40 - How much fuel to have per training session
17:23 - Principles of manipulating nutrition to improve training
20:30 - Importance of practicicing race nutrition strategy
22:20 - How long does it take for your gut to adapt
23:45 - What training and nutrition was like in the 80s and 90s
34:30 - How much calories should you be having for your training and racing
38:00 - General advice for nutrition based on intensity
42:35 - Are elite athletes are underfueling?
44:15 - How to find the right caloric numbers for you
48:45 - Using the coaches experience
50:20 - What is the best benchmark for pre race fuel
54:40 - Solid vs Liquid food while racing: Pros and Cons
58:55 - What’s the fuel requirement at higher intensity?
01:01:15 - Prof Burke’s advise for age groupers
01:03:25 - Importance of understanding what’s in your food
01:05:00 - Understand your own personal requirements
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Every event has it’s own specific requirements that you need to make sure you’re adequately prepared for, and this is especially true for any endurance or ultra event, especially the Ironman.
We had the epic Port Macquarie IM here in Australia last week, and with the Ironman world champs in St George happening over the weekend, today we’re talking about how to make sure you’re properly prepared for your endurance event, specifically looking at the Ironman.
As always, these principles will generally apply and translate to whatever event you’re aiming for.
Please know that this episode was recorded before the weekend, where we make our predictions for the IM world champs, the race has already been run and won, tune in to see how our predictions panned out!
Timestamp:
00:00 - Introduction
01:14 - Gratitude
03:30 - How special an Ironman event is
14:20 - What it's like to cross that finish line
18:45 - How to make sure you are properly prepared to finish strong
27:33 - The key training sessions that are vital for race day
30:00 - Understanding what training zone you need to be in for your bike endurance ride
31:15 - The biggest mistake athletes make with their endurance ride
33:25 - How to prepare for a tough course
39:00 - Learning how to ride a hill properly (different for an ironman vs short course!)
41:15 - How many weeks do you need to prepare for an Ironman and why?
43:25 - How do you get your self race ready without getting injured?
47:30 - What you need to be focusing on in the final few months
49:50 - Don't forget about the swim!
51:30 - If you get this wrong you're making the Ironman way harder than it already is
53:50 - Predictions for the Ironman World Championship
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Once you get started in the cycling or triathlon world, a pandora’s box opens up to you with what seems like infinite choices you need to make about products, equipment and everything to do with training and racing.
So in this episode, we’re going to give you our thoughts on some of the key decisions you need to be making and which option to go for.
Including, bike equipment, training equipment, running shoes and training decisions all the way through to race day.
Timestamps:
00:00 - Introduction
00:45 - Gratitude
02:00 - TT bike vs Road bike
06:00 - Triathletes should have a TT bike
09:05 - Smart Trainer vs Ordinary Trainer
10:55 - Smart Trainer Power meter or Bike power meter
12:15 - The purpose of a Smart Trainer
15:05 - ERG mode yes or no?
15:35 - Do I need a watch and a bike computer?
17:40 - Pedal Based or Crank Based Power Meter
20:50 - Disc Wheels: Yes or No
24:28 - Aero or Normal Helmet
27:50 - Are Carbon Plated Shoes worth it?
29:40 - Is it better to train inside or outside?
35:07 - Key Sessions: Velodrome or Road?
39:10 - Hill Sessions: TT or Road bike?
43:17 - Brick Sessions: Do you cool down on the bike?
45:30 - Group training vs Solo training
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
What made you pick your current running shoe?
Is it just the shoe or brand you’ve always worn? Is it because a pro wore it so you figured it must be good? (Which is a fairly valid reason!) Or is it because you were told that shoe would give you the support you needed?
With the amount of shoe brands and types of shoe around, it’s becoming more difficulty to know what is the right shoe for you.
And with the advances in shoe technology, owning a shoe that could give you a huge race advantage has never been more accessible.
So how do you pick the best running shoe?
Today on the podcast we have Mitch Lorkin, shoe specialist from the running company to tell you everything you need to know about running shoes.
Timestamp:
00:00 - Introduction
05:04 - How Mitch became obsessed with shoes
09:35 - The big problem with running in the wrong shoe
13:20 - Neutral vs Non Neutral Shoe
16:05 - So what’s the best shoe?
21:00 - When is it okay and not okay to change shoes
23:10 - How long should the adjustment period be after changing shoes
24:53 - Training load during transition of changing shoes
27:15 - The big difference between supershoes and everyday shoes
28:40 - Understanding the "supershoe trap"
29:50 - The limited mileage of supershoes
31:00 - How to choose the right shoe for you
37:25 - Why you’re probably wearing the wrong shoe size
39:10 - How to choose the right brand
42:45 - Understanding what each shoe brand is trying to achieve
48:40 - So, should you wear the alphafly?
50:35 - Supershoes: Performance gain vs injury risk
52:45 - How many shoes should you have in your rotation?
58:53 - Mitch's personal favorite shoes
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
With the end of tri season here in Australia it’s time for a lot of our athletes to take a break.
Around the rest of the world the racing season is just beginning, and you may be starting to get into some seriously good form!
But the question remains, it is difficult to maintain a high intensity training program for 52 weeks of the year without overtraining or feeling burnt out.
So how do you take a break effectively, without risking detraining?
How fast does your body detrain and lose all the fitness gains you’ve worked so hard for? This is our main topic for today.
Timestamp:
00:00 - Introduction
00:52 - Gratitude
04:05 - Dissecting our favourite race of the year!
11:87 - How the top pros stacked up against each other in the first major 70.3 of the year
12:34 - Which male is looking the favourite for the Ironman World Championship?
15:38 - Is Taylor Knibb on her way to becoming one of the great 70.3 athletes?
17:42 - How to get fitter for a half marathon
24:25 - Taking an effective break without detraining
29:35 - Why is the distinction important between elite and everyday person?
30:45 - What a break should look like for a pro vs an age grouper
37:21 - The positive benefit of a break vs the negative effect of detraining, what’s more important?
42:48 - Why discipline is important in the off period
44:45 - Why are we happy for athletes to lose some fitness?
47:37 - Effects of detraining from too long off
51:45 - How much improvement is actually possible for an age grouper?
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Nick Jankovskis is the lead sports scientist and performance coach at METS Performance Consulting.
Specialists in improving endurance performance by accurately analysing performance through physiological testing to prescribe optimised individualised training. Nick is highly experienced in working in high-performance sport in both individual and team settings having completed S&C internships with the University of Michigan - Olympic Sports and Melbourne Vicentre Swimming Club. Nick is an athlete himself, currently involved in Field Umpiring Australian Football in the VFL, AFLW and AFL competitions.
We had a great chat regarding testing, training zones and a whole lot more!
Timestamp:
00:00 - Introduction
00:18 - Nick Jankovskis of METS Performance
01:00 - What does sport mean to Nick
02:45 - The hidden side of Nick most people wouldn’t know!
05:01 - The fitness requirements of an AFL umpire
10:25 - Misconceptions about testing
14:20 - Getting the results from testing and what to do with it
16:50 - How would Nick's coach Kipchoge
21:17 - Why numbers don't give the full picture
23:55 - Differences in VO2 and performance
28:25 - How relevant is lactate reading
32:20 - Breaking down lactate
35:10 - Lactate Zones: 3 Zone model
38:14 - Why Heart Rate can be inaccurate
42:00 - RPE: The most accurate measure of intensity?
43:20 - Having a good calibration of what your RPE means
45:15 - Understanding how much time under high intensity is required
48:20 - Should you be starting your sessions harder?
53:30 - The blanket rule for training stimulus
56:35 - Pacing science
58:20 - Pacing in Swimming
1:00:10 - The myth that METS performance always “cut” training volume
1:02:02 - How much time is ideal to spend at VO2 max?
1:09:30 - What's going to get me fitter than I am now?
1:13:00 - Finding the right training zones
1:14:42 - Why you shouldn’t be scared of testing
1:15:52 - Where to find METS Performance
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Big episode today we’ve got lots to discuss as always with the world of sports cycling, triathlon athletics.
But we’re looking at the question, are junk miles worth it?
We all want to get that extra edge, and if athletes have time we often see them sneaking in extra km’s on the bike or running when they can, but are these sessions actually doing anything? Are they worth the time investment?
Timestamps:
00:00 - Introduction
00:55 - Gratitude
03:30 - Why a 70.3 is harder than you think
07:55 - Discussing the Australian athlete results at the World Indoor Championships
10:00 - Rejuvenation of Australian Athletics
12:36 - Analysing successful Spring Classic performances
16:45 - Dispelling the “If I do a turn, I can’t win” myth
18:55 - Understanding what training zones you’re in
20:00 - Myth: More is not always better
22:00 - A placebo is still beneficial
24:20 - Any movement that creates blood flow is also going to be beneficial
27:50 - Don’t stop yourself from enjoying what you’re doing
29:10 - Zone 2 mileage increases fitness
31:50 - The two goals to be thinking about in your training week
36:00 - The most important third factor
40:00 - Keeping easy days easy, but how easy?
41:00 - The skill you need that is the biggest indicator of success on race day
45:50 - What else coul you do instead of “junk training”? Alternative solutions
47:40 - If time is poor, what should you prioritize?
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Nathan Jones played 302 games for the Melbourne Football Club and captained the club from 2014 - 2019.
He’s a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs' history.
Nathan talks us through finishing his AFL journey, both the fulfillment and disappointment he experienced at the end of his career, and his decision to jump into triathlon…
This is where we come in, Nathan spoke to Gerard and said I’ve signed up to a 70.3 in 12 weeks, can you help?
What follows is a rollercoaster story from a true professional athlete.
We hope you enjoy it.
Timestamps:
00:00 - Introduction
00:58 - Sleeping through your alarm on race day!
06:40 - The key thing that rapidly got Nathan back to swim form
11:13 - The two sole bits of power data Nathan was focused on
17:00 - Did he go out too fast in the run?
19:40 - Facing the toughest part of the race…
25:00 - The emotion of running down the red carpet
31:04 - Nathan’s incredible mental strength
32:50 - Why Gerard was inspired as a coach
33:40 - Having the courage to face the pain
35:48 - Nathan’s advice: The reward is in the journey
40:00 - Will he race again?
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Nathan Jones played 302 games for the Melbourne Football club, and captained the club from 2014 - 2019.
He’s a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs history.
Nathan talks us through finishing his AFL journey, both the fullfilment and disappointment he experienced at the end of his career, and his decision to jump into triathlon…
This is where we come in, Nathan spoke to Gerard and said I’ve signed up to a 70.3 in 12 weeks, can you help?
What follows is a rollercoaster story from a true professional athlete.
We hope you enjoy it.
Timestamps:
00:00 - Introduction
00:18 - Who is Nathan Jones?
02:20 - Meeting with TriVelo
04:08 - How do you feel 24 hours after your 70.3 debut?
05:23 - What does sport mean having just retired
07:45 - Nathan's competitiveness in sports as a kid
09:20 - What made Nathan choose Triathlon
12:00 - How did reality differ from expectation?
14:18 - 12 Week 70.3 Program: Like learning how to ride a bike again
17:14 - Having the right attitude: Leaving the EGO at the door
21:53 - Is it really possible to train for a 70.3 with just 12 weeks of training?
27:53 - The difference between relying on a team and being in charge of your own destiny
31:31 - Getting hooked into triathlon
32:00 - Having the right expectations on possible race time
34:56 - What was it like finally standing on the beach ready to start
37:00 - Nathan's nutrition preparation before the race
40:00 - What was the race plan?
42:00 - Sneak Peak for Part 2
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We’ve got a big episode today because since we’ve been away there has been some major things happening around the world of sport...
We’ve got epic races to dissect, records broken, world-class athletes changing coaches and training programs to name a few.
As always there is plenty to discuss and we can’t wait to sink our teeth into it.
Timestamps:
00:00 - Introduction
00:56 - Gratitude
05:20 - Two amazing rides to dissect at the start of Spring Classics season
14:10 - Why We Have To Be Conservative in Endurance Sports
15:21 - When you should feel you’re “coming into form”
16:40 - Which cyclists are worth watching this year to help your own performance?
19:14 - Why Gerard is happy to be known as a “conservative” coach
26:40 - The key difference between cyling and triathlon
28:41 - Breaking down 800m record holder Catriona Bisset’s race strategies: successful or not?
33:39 - Why Jack Rayner was able to just beat the Aussie 10km record as a marathon runner
39:15 - The game-changing coaching move Lionel Sanders has made
45:19 - Are we all heading towards lactate training?
47:30 - Why you need to embrace this technology no matter what level you’re at
49:40 - Even the pro's get it wrong
51:50 - How were the Dubai 70.3 times so fast?
54:05 - Why this is the most exciting triathlon season in a long time
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Last week we had Australia’s number 1 ranked male athlete on the show, this week we have the number 1 female ranked triathlete, Ellie Salthouse!
With 17 x half ironman wins to her name since turning her focus to 70.3, and a further 10 podiums, she is one of our most dominating athletes.
She’s achieved a best place of 5th at the world champs, but as you’ll find out in the episode, that is not good for her. She has her sights set on a higher target.
Timestamps:
00:00 - Introduction
03:09 - What does the sport of triathlon mean to Ellie?
03:41 - Pulling out of Geelong 70.3
05:10 - Thinking long term: Ellie's first DNF
06:34 - How is Ellie managing her injury now
09:47 - How to manage form leading to your A race
13:20 - Falling short on the mental side (striving for perfection)
20:00 - How does a base block fo training look for Ellie
26:10 - Managing injury and rehabilitation
27:46 - How long do your endurance sessions need to be
29:30 - What does a Race Ready block look like
30:46 - Examples of speed sessions
31:38 - 70.3 specific sessions close to race events
34:30 - Training and racing without data: entirely perceived effort
37:00 - Reliving what happened during the world champs
41:26 - Her perspective on her coach's coaching approach
51:05 - Trusting the process towards success
55:05 - Insight into Ellie's nutrition strategy
1:01:08 - Race morning strategy
1:10:35 - Tapering strategy
1:12:50 - Would data work well with Ellie?
1:18:35 - Life lessons from Ellie
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
On today’s episode we have Australia’s number 1 ranked male triathlete at the moment, Sam Appleton.
Sam in in flying form especially with his performances of late including 5th at the PTO Collins Cup last year, 9th at the 70.3 world title and his most recent win at Geelon 70.3 on Sunday.
He has had an incredibly successful IM 70.3 career winning 15 races, which is now 16 after his Geelong 70.3 win, which was his 3rd win at Geelong.
He’s also had multiple top 10 finishes at worlds 70.3, finishing as high as 4th.
We’re so grateful he joined us on the podcast after his big win on Sunday, and we had a great chat to him really diving into the behind the scenes of his training program and structure, how he plans to improve himself and what he focuses on specifically in a training week as well as many more great insights into Sam as a professional athlete.
Timestamps:
00:00 - Introduction
02:52 - What does triathlon mean to Sam?
04:22 - Sam breaks down his recent Geelong 70.3
06:42 - The changes he made to his training to improve his weakness: running
09:11 - How to train your run to heart rate zones
12:53 - Has he jumped on board the lactic testing train yet?
15:45 - Why it’s important for Sam to start his season in Australia
17:37 - When and why he plans on making the switch from 70.3 to Ironman
20:34 - How you train differently for an Ironman compared to 70.3 (plus the surprising fact about Sam’s bike training volume)
26:04 - How to keep bridging the gap to the top few spots in the world
27:28 - How Sam and his coach plan out their training days and blocks
28:39 - The typical training week breakdown of a pro triathlete
31:32 - Living and training at altitude in Boulder
35:06 - Do you prefer training solo or with people?
36:18 - How a professional spends their time outside of training
37:45 - Sam’s “non-diet” nutrition plan and what to have on hard training days
41:09 41:00 - His unorthodox pre-race meal
42:28 - What’s your goal for the next few years?
45:35 - The race you are MOST proud of
47:38 - The race that you are LEAST proud of
49:38 - Sam’s final words and motto for life
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Athletes often make the mistake of doing the wrong type of training at the wrong time of the year.
How do you know when you should be doing what type of training?
When should you be doing your strength block vs your threshold block?
When should you spend more time focusing on your weaknesses vs continuing to improve your strengths?
These are all common questions when designing a training program, so in this episode we’re going to discuss the 5 major reasons you should think about changing your training program now and what to focus on instead.
Keys to the episode:
00:18 - Introduction 00:50 - Gratitude 03:28 - What most athletes are still doing wrong in training leading up to a race 04:27 - How to do a pre race time trial properly 06:42 - What’s the best nutrition strategy to carb load before a race? 12:57 - Why did Gerard change his pre race taper strategy this week? 15:02 - How much high intensity training should you do close to your race? 19:33 - Should you dramatically change your training based on your weak areas? 28:00 - How much time should you spend working on your weaknesses? 33:35 - How long should a training block go for? 37:09 - How long should you spend in a base building phase? 52:16 - What’s the professional cycling formula and should we try to copy it? 56:50 - How to create “default” training form that puts you in the best position all year 1:02:47 - When should you just keep the program the same?
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Last Friday, February 4th, on a warm summer's day here in Melbourne, Anna Davis broke her own World Record in the 1 hour Time Trial, also known as who can ride the furthest distance around an indoor track in an hour.
This was an extraordinary feat, not only because it was her fourth age group world record, but she completed it in 45.3km/hr, making it the second fastest time ever by an Australian woman, second only to former professional cyclist Bridie O’Donnell.
Oh, and did we mention she is 57 years old?
Today we had the pleasure of interviewing Anna, who you will quickly find out is a modest, humble character, yet has the determination and fierceness of a warrior, with the mental toughness to match it.
What does it take to ride this well?
What’s her training program like?
We can tell you for sure, you will NOT expect to hear the type of training Anna does. Her methods go against almost all common training program philosophy.
This was a fascinating interview and we can’t wait for you to hear it.
Keys to the episode: A history of Anna’s four 1-Hour World Record attempts The hoops you need to jump for in order to have a world record attempt What are the ideal conditions? How they use air density to measure performance The total rundown of Anna’s fastest equipment, and which is most important What’s the optimum cadence to break a world time trial record? Can you guess how many months out Anna started her preparation? The 1 key session Anna did weekly Utilizing the 1%ers (altitude etc) How has Anna gotten better with age? How to strategize the race when you are NOT allowed a bike computer! Breaking down just how mentally taxing it really is
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Last week on the podcast we spoke about the best bike sessions for 2022, but for all the triathletes, what about the best swim and run sessions?
Based on the analysis of our own athletes, what have we concluded are the most valuable swim and run sessions for you to be doing?
What sessions can we say have given our athletes the most improvement?
We’re going to discuss the key sessions you need to be doing if you want to improve faster this year.
But this episode isn’t just for triathletes, we also discuss a huge bike mistake Gerard made during the week.
Keys to the episode: What are the two most important swim sessions you should be doing? How many swim sessions are required for the age grouper each week? Should you do more sessions if you’re a week swimmer or don’t bother? The best structure for swim sessions Where you should fit in an extra swim if you can The top 3 running training sessions for this year Analysing the sessions that made our athletes improve the most Why you probably aren’t fit enough to do these sessions straight away and how to build into them Our secret TriVelo ‘Race Ready’ session that is the key to a lot of our athletes race day performance, execution and success
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
With such a wide range of training sessions you could be doing, what are the best sessions you should be doing?
What bike sessions are going to help you improve the most?
Every year we get more and more data on our own athletes, as well as professional athletes around the world as to the most effective training sessions to improve your fitness, power and FTP.
So in today’s episode we discuss what we think are the best bike sessions for 2022.
Keys to the episode: What is the biggest training change this year based on 2021 data? The number 1 key session you need to be doing this year How often should you be racing? Is it better to do a sustained threshold “race like” effort, or break that effort up into intervals where you can go harder? How long should your VO2 training sets be? What one session should you do all year round? What session are we keeping and what are we letting go of this year What time of year you need to be doing certain training sessions
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Last week we both had a crack at a Masters/Age Group National Title, Gerard in the cycling individual time trial and Jordan in the triathlon sprint champs, and we both came up short with two bronze medals.
After everything we’ve spoken about pre race mentality, what to do in race week, how to execute your best performance, it’s just as important to do a post race analysis after every race.
Because every race is an opportunity to learn and potentially make some valuable time gains for your next race.
So today we’re going to do a post race analysis on ourselves, which we’ll both admit is a lot tougher when it’s a result you’re disappointed in.
BUT on a much more positive note: we’ll talk about some of the trivelo athletes that had MAJOR success, as we had multiple national titles won and best place performances over the last week.
Keys to the episode: The first place to start in your post race analysis What are the key questions you need to ask yourself? How long after the race should you do a post race analysis? When is it okay to compare yourself to athletes around you? The key areas you can gain time in a time trial Real data of how much time you can lose by going too hard too early The number 1 thing to improve on to get more time gains How hard should you push in the important part of the course How to compare your race to a different course
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
This week we had the Australian Masters National Road Series take place, national titles on the line for the individual time trial, teams time trial, crit race and road race.
For a lot of our athletes, this is their biggest race of the year, this is their A race, the one they’ve been training for. And for some select athletes, the goal of winning gold and wearing the coveted Australian Champions jersey is possible and is what they’re aiming for.
Leading into your A race like this, naturally there’s a bit of pressure around the race, often accompanied with nerves and anxiety.
So how do you deal with this? What should you be thinking about before your race?
Focusing on the right things and getting yourself in a peak frame of mind can be the difference between a performance you’re proud of, and feeling disappointed in yourself on race day.
So today we get to hear from Gerard what are the MOST important things he wants to talk to an athlete about in race week.
Keys to the episode: No matter what the hurdle or obstacle, you can find a way to succeed Understanding that you may respond differently to the next athlete after being sick or injured How to make sure your race plan is accurate Once you’ve got a race plan, what do you do next? How much detail do you need to know about the course? How much is too much? The two things you need to measure against your plan throughout race What is pressure? Why nerves are important to have The best tactics to deal with nerves What movie are you playing in your head? The key question Gerard asks his athletes before every race Are you a patient enough athlete? When is it time to go?
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Happy new year and welcome to 2022!
The new year naturally comes with resolutions and goals, so today we’re going to take you through the 7 MUST DO training rules for 2022.
Often it’s less about resolutions or outcomes, and more about what actions do you need to change this year?
Welcome back to the podcast for the year and we can’t wait to bring you another year’s worth of great episodes.
Keys to the episode: Why getting to the start line is sometimes half the battle, and what you need to do about it If you “fell off” over the holiday period, what should you do? How many people overtrained vs undertrained over the holidays? Why re-testing yourself can be your saving grace What is your north star? What kind of athlete do you want to be this year? What’s better than a New Years resolution? Give yourself more time this year Everybody wants to do a quick ‘12 week program’, but you’re missing out on the vital base period Why setting challenges for yourself can improve the quality of your training How to come back to training after getting Covid We want to see more people being realistic with your lifestyle this year Don’t attempt an Ironman if you’ve only got 6 hours per week to train Don’t be afraid to test yourself outside of your comfort zone Be in it for the long game
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Every year we like to reflect on what happened and pick out our top lessons and learnings of what we’ve taken this year.
Each new year brings with it a new set of challenges and triumphs, but mostly for us it presents another year of evidence as to what is working and what is not working with athletes.
So this is one of our favourite episodes to do as we get to really highlight the biggest and best lessons of the year that you can take to help you in 2022.
This is our final episode for the year, we’ll be taking a few weeks off the podcast before bringing you bigger and better episodes again next year.
From all of us at TriVelo, thank you for being a part of our community and for being a valued listener!
Keys to the episode: Gerard’s number 1 reminder for the year Athletes are still underestimating race execution No matter how fit you are, if you don’t execute it can still be a disaster Gerraint Thomas’ clear execution lesson Knowing how to have a proper race plan The nutrition mistake too many athletes are making in endurance events The number 1 swimming lesson of the year The key to improving your riding is? The number 1 running lesson of the year It’s really important to learn from your mistakes and not repeat the same ones Why it’s so important that you learn something in your post race analysis Don’t need to do variety for the sake of variety Embracing technology to your advantage The famous fable of the Tortois and the Hare and our favourite lesson of the year
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
With the holiday period approaching fast, it’s time to start thinking about how you’re going to attack your training program.
For most people, they have a week or a few weeks off where they are away from home, but have potentially more time to train.
But is training more a good thing over this period?
How do you balance a potential increase in training with a potential increase in busyness that naturally comes with this period?
What’s the best program you could do to make the most fitness gains?
We’ll talk about it in this episode.
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Everything we do in training, all the preparation and work we put in is so that we can get to race day and perform well.
We want to stand on the startline on the beach, ready to hit the water knowing we are in the best shape possible.
We speak a lot on this podcast about race execution, how to attack the race, how to have a race plan...
But your race doesn’t start when you’re on the beach. It starts the moment you wake up, in fact it actually starts the night before, the whole week before or even the last two weeks leading into it.
Have you ticked every box in the last couple of weeks to make sure that you are feeling confident on the start line.
That’s what we’re going to discuss today.
Keys to the episode: Breaking down the Ironman world record How we still underutilize swim drills Gerard’s horror watching warm ups at the latest triathlon sprint race When does race preparation really start? Not getting distracted by people around you The magic of the checklist How can I arrive at the start line with everything ticked off? What needs to happen 2 weeks out from your race? What needs to happen in the last week leading up to the race? What do you need to do the day before? And the night before? What should your morning look like? Why you should already have the answers to this exam How hard can you train leading up to the race?
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s podcast episode, we were joined by the GodFather of Triathlon Coaching Joe Friel.
Not only is Joe one of the founding voices of triathlon training since it’s inception in the 80s, he’s also the founder of Training Peaks and the of 18 books with his Training Bibles’ becoming famous world wide.
But mostly, Joe is a true inspiration to us, he was a pioneer for power coaching and training when Gerard was learning about it in the 2000s.
We felt very privileged to get to talk to Joe and of course we relished the opportunity to squeeze as much training knowledge as possible from him!
Keys to the episode: What gets measured improves Joe’s apology for things he previously said How to know if your goals are too far of a reach How much sleep do you need? The 5:2 method of training How do you fit in enough hard training in all 3 disciplines through the week? The exact type of session to do in preparation for an Ironman Which leg is the most important in a triathlon Why you don’t need to swim fast in training You need to just focus on drills until you can swim at this specific pace The 4 key elements to swimming fast: PDLC How to continue to be fast after 50 The most important training session for the age group athlete as you get older Why you could perform just as well even if your VO2 max declines with age Joe’s personal performance habits Joe would rather poor training sessions done consistently than really good training sessions done inconsistently
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode we absolutely geeked out because we got to speak to arguably the number 1 triathlon coach in the world right now, Arild Tveiten.
Arild is the head coach and sports director of the Norwegian Triathlon Federation.
At the Olympics in Tokyo 2021, Kristian Blummenfelt, who has been coached by Arild for 11 years, took the gold medal in the men's individual event, and fellow Norwegian athletes Gustav Iden, Casper Stornes, and Lotte Miller finished 8th, 11th and 24th, respectively. (Gustav also just won the 70.3 World Championships for the 2nd time.
Arild didn’t have to give us all his best secrets into how he coaches the best athletes in the world… but he did! And we were like kids in a candy shop
Enjoy the episode.
Here are the highlights: ● How to build trust between the coach and athlete ● How the coach/athlete relationship improves over time ● What coaching principles have change over the last decade ● What is their actual training philosophy? ● How these pros train super specifically to lactate ● Why some of their sessions aren’t as hard as you think ● Breaking down the specific sessions these triathletes do ● How they planned their race intensity period leading into Tokyo ● How to know what you’re capable of as an athlete ● Breaking down the race performances as Tokyo ● How the taper period differs for every athlete ● We get to ask Arild why Kristen Blummenfelt was drinking so much water in the race!! (Of course we shouldn’t have doubted them) ● How flexible are you in changing sessions based on feeling or fatigue?
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In part 1 of our 100th episode special, we told the epic story of Gerard Donnelly's professional triathlon career.
The story finished with Gerard retiring from professional triathlon...
In part 2 today we’re going to tell the story of Gerard's coaching career and how his coaching has developed over a 30+ year period.
I didn’t think the story could get more exciting than part 1, but there are even more surreal, cool, life changing moments throughout this part of the story.
And, a major part we’re going to tell is that although he retired as an athlete, he was not done competing… and his journey to once again reach the top as a masters athlete is one of the biggest contributing factors to his success as a coach.
Enjoy part 2!
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
I (Jordan) couldn’t be more excited to bring this episode to you.
We’ve interviewed some fantastic guests already on this podcast; elite athletes, former pros, olympians, world class coaches, experts in their field…
And at the start of every episode, I introduce my fellow host of the podcast, former Australian Ironman Champion Gerard Donnelly.
So because it’s our 100th episode, today I get to interview Dad, and tell you the story of his career, how he won that Australian Ironman and so much more.
For those that aren’t aware, Dad hates talking about himself. And it took a bit of convincing to get him to do this episode, and open up about every detail about his professional triathlon career as an athlete, and also as a coach.
There’s plenty of emotion in this episode, I had goosebumps many times, we got raw, we got choked up, and for me I couldn’t be prouder to be able to share this story and give you an insight into my hero, the man that has inspired me and countless other athletes and continues to do so every day.
Gerard Donnelly is a ruthless competitor, a winner, a motivated athlete and an even more motivated coach.
He cares about his athletes like his children and underneath a tough exterior motivated by performance and improvement is a caring mentor and friend that just wants to see you enjoy yourself.
So our journey starts when Gerard decides in 1981 to try his hand at this thing called a Triathlon…
What follows is years of sacrifice, hard work, mistakes made and lessons learned all on the way to reach this outrageous goal of becoming Australian Champion.
How did he succeed? What happened when he took on the world's best athletes in Kona?
What was the mistake he made on the world’s biggest stage?
LIsten to Part 1 of The Story of Gerard Donnelly to find out.
It’s a longer episode than normal, but every second is worth it.
Part 2 will be out next week.
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Ryan Bolton has a very impressive resume both as an athlete and a coach.
Coming out of college as a talented swimmer and runner, he gave triathlon a go and came 2nd as a junior in the world triathlon championships which kickstarted his professional triathlon career.
He competed in the Sydney Olympics in 2000 and is now one of the top Triathlon and Running Coaches in the world.
He is the current USA Triathlon High Performance Advisor, he coaches top Ironman athletes such as Ben Hoffman, Heather Jackson and of course we had to ask about our man Sam Long! This is on top of elite runners including Caroline Rotich, winner of the 2015 Boston Marathon.
Keys to the episode: Why surrounding yourself with the right people is so important How Ryan got lucky with The ‘Father’ of Triathlon Believe it or not, Triathlon shouldn’t be stressful for you How to understand ‘Periodisation’ and what level it needs to be applied to How far ahead are you planning your programming? Why you need to be flexible with training principles The last percentage of training that needs to be individualised to you The magazine conundrum in Triathlon The surprising difference between pro vs age group data The risk vs reward race tactic The big mistake Ryan made in the Olympic trials How the pros have managed so many cancelled races What the pros did to stay motivated without races The difference in training strategy between Ben Hoffman and Sam Long Advice for doing an event that you may not be suited to The ‘Question Test’ that can replace lab testing How to know how easy to do your easy days Can you go too slow in recovery? Magic things happen in zone 1 and 2 Where in zone 1 or 2 should you sit? Ryan’s nutrition planning with his athletes Should you be having caffeine before and/or during races? Ryan’s biggest life lesson from the last 12 months
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
If you’ve ever googled “how to connect to zwift”
Or “how to set up my wahoo kickr”
Or even “why won’t my kickr connect”
You may have come across Shane Miller, the GP Lama on youtube.
And if you’re like us, you’re one of the millions of people that have watched his youtube videos giving the latest help on all things technology related to cycling.
Not only is he a tech guru, he is an elite cyclist in his own right, winning almost every possible masters title under the sun over the last decade, including 2012 Cycling Victoria Masters Cyclist of the Year (Male).
So in this episode we ask Shane what are the must have’s for tech at the moment, we ask him for the best tips with technology (something most of us struggle with) and how to get the most out of your equipment and set up.
Keys to the episode: The bike tech updates Shane was doing before everyone else How important is upgrading your bike to your potential success Why Shane quit competitive cycling Why different bodies need different positions on the bike What’s the best power meter on the market? Should you buy the best power meter? How to know what power meter is right for you Making sure your power meter is calibrated correctly Why power meters will read differently The best online training platform (zwift, trainer road, sufferfest etc) for the every day cyclist Top tips for your home indoor set up The good, the bad and the ugly of smart trainers Best tips to help you get over any technical roadblocks
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Do you think you’re getting the most out of yourself as an athlete?
Do you think you’re performing as well as you could?
Do you think you could be getting more out of yourself?
In this episode we’re going to go through the top 10 ways to improve yourself as an athlete, and show you how you can get closer to your athletic potential.
When discussing this podcast topic we had about 70 answers, but we came up with the top 10 to help you
Keys to the episode: Why improving your swim technique could be important injury prevention The first thing you need to do: upgrade your engine! Once you’ve got a bigger engine, how do you make sure you’re using it to its capacity? How to make sure you’re training program doesn’t become stale An easy win that has nothing to do with training The 8 hour training session! (Hint: we all do it) Do everything in your power to avoid these two things The training session that you know you need to do The one thing we do more than any other coaching group Pay attention to your body When should you train to feel? How well do you cope when things go wrong? The secret of the mental coin jar Our personal challenge to you
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
If you’ve been listening to our podcasts, you may have finally decided to purchase a power meter. Or, you’ve got a power meter already.... But how do you know if you’re using it correctly?
Are you getting the most out of your power meter?
Do you understand everything you need to do to make sure you’re getting accurate data?
In this episode we’re going to go through the 8 things you need to know about your power meter.
Keys to the episode: Proof of why even the pros need threshold training for road racing Your equipment matters, don’t let an equipment failure hold you back on race day How many races can an age grouper fit in their season? Not all power meters are made equal... What power should you pay attention to: instant, 3-sec, average or lap average? The one thing you have to do with your power meter before every ride The two types of power meters and which one we recommend What normalised power means and why pay attention to it What's the story happening behind your power numbers If you understand normalized power you can then look at the magic number called: Variability Index (VI) When should you ignore your power meter?
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
So, you’ve decided to do another Ironman, what do you need to do between now and then to best prepare yourself?
It’s common that once the dust settles after your race, once the pain subsides, as triathletes we can’t help ourselves but think “I want to do it again”.
How would you like to hear the exact breakdown of what you should be doing to rest up and prepare yourself to be fitter, faster and stronger for the next one?
How do you make sure you don’t just repeat the same race next time?
In this episode Gerard is going to be breaking down step by step what you should do after your race and how to get to the start line of your next IM in the best shape you’ve ever been in.
Keys to the episode: When is the best time to take a drink on the bike? Don’t lose the race before the start line The simple way to gain a mental edge before the race begins What’s the first thing you should do as soon as your race finishes? What data you need to look at in a post race analysis Why you shouldn't trust good or bad emotions about a race How much time you should take off after an Ironman How long is too long to start training for a race Don’t do a boring base period! What training factors need to change after a base phase? What are the most important sessions when you are close to your race? The ‘forgotten’ phase that athletes brush over The key things to change to guarantee a better result next race
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Podiatrist Matt Fieldsend joined us on the podcast today to chat everything about foot and ankle mechanics and how it impacts your performance!
Of course, the foot and ankle do not act in isolation, so we dive into the how the feet impact the rest of the body.
With the amount of foot injuries in Triathlon, this was a great episode to dive into common injuries, their prevention and treatment, as well as addressing a lot of misconceptions about podiatry and the feet.
Keys to the episode: How quickly your muscle and tissue “detrains” after injury The risk and reward of coming back to injury too quickly Why having small milestones is vital for rehab The simple reason why re-injury occurs and how to avoid it How difficult is it to change your running biomechanics? Should you risk trying to change your running style? The two most important muscles for runners to develop The required load your calves need to be able to handle to run well What day of the week is best to do your strength and conditioning? The golden rules for injury prevention and rehab volume The myths and misconceptions around orthotics Is new shoe technology causing or preventing injury? Does shoe support promote poor biomechanics?
If you want to get in touch with Matt, he's available at:
Evolve Physiotherapy Suite 1, Ground Floor 492 St Kilda Road Melbourne VIC 3004 ph 9820 3611 matt@evolvesports.physio
Up and Running Podiatry Elsternwick Rear 4/402 Glen Huntly Road Elsternwick VIC 3185 ph 1300185335 mattf@upandrunningpodiatry.com.au
North Road Podiatry 1129 North Road Oakleigh VIC 3166 ph 9570 2277 matt@northroadpodiatry.com.au
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We know that training adaptation doesn’t actually occur in the training session, but instead in your recovery from a session. That’s why you couldn’t just do a hard session every day and expect to improve.
Your body needs time to recover and adapt in order to get the training benefits.
BUT, so much emphasis is placed on the training sessions themselves, what about how to do recovery well?
What do you need to focus on when it’s time to recover?
How would you like to make sure you’re giving your body the best chance at optimal recovery and maximum growth from training?
Keys to the episode: You can’t have a training program without a race plan How long can you sustainably hold form for What to do if you’re losing form The psychological benefit of recovery What happens if you don’t recover properly Should you have a “deload” week every 2, 3 or 4 weeks? What does “keep your hard sessions hard” mean How to assess how tired you are Do the most common recovery interventions actually have evidence behind them? The recovery benefit of massage Do recovery boots or compression garments actually work? The two recovery factors that have a mountain of evidence behind them Our favourite low intensity recovery method An exercise physiologists perspective of how to measure your recovery
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Want access to Gerard's Famous Monthly Coaching Newsletter?
Go here: https://www.trivelocoachingprogram.com/memos
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode the notorious Dr Mitch Anderson returns to the podcast to apply his expansive knowledge of the human body to your position on the bike!
A topic he is not only knowledgeable on due to his medical background (respiratory physio, doctor and surgeon), but he has also lived the experience of finding the best position on the bike in order to break both the 12 and 24 hour cycling world records.
So, what’s more important, comfort or aero?
What part of your position should you be paying most attention to on the bike?
What do you need to know about getting a good bike fit?
What position produces the best power AND speed output?
We discuss it all in this episode.
Keys to the episode: The 3 major keys to a good bike position (02:35) Is it worth going for higher power or higher speed? (03:58) The forgotten muscles vital to your position (06:00) Is it faster to have your elbows wide or tucked in? (10:26) How you should “look” on the bike (and do looks matter?) (13:28) The most poorly executed muscles seen in athletes on the bike (15:22) The first things to address in a bike fit (19:01) What’s biomechanically stopping you from pushing more power in your TT position? (25:10) Why having an asymmetrical position is probably wrong for you (28:00) What’s the most common mistake in an athlete's bike position? (29:09) What you need to know about your cleat position (32:14) What size crank should you opt for? (33:48) How to check if you’re in a “good” position or not (and why you’re not special!) (38:09) An easy way to prevent injury from a poor position (43:16) The ideal heel position in your pedal stroke (44:59) Should you move your cleats closer to the bike frame or further away (47:58) Dr Mitch’s best advice that he wants you to take home from this episode (50:44) One thing you MUST be aware of with your position on the indoor trainer! (53:48)
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
In today’s episode we are exploring the best training sessions on the bike to make you a well rounded rider.
Last week we spoke about what we believe to be the best value running session, and today we’re going to really go into detail about what sessions could help you become a better cyclist.
Obviously there’s not one stand alone session that’s going to magically ride like our man ‘Wow’ Van Aert, however Van Aert is someone that leaves clues as to what you could do to make you a stronger overall rider.
After all, he has won stages in the Tour de France in a time trial, in a sprint AND up one of the hardest mountain stages. So what does he do that we could model?
Keys to the episode: What data to look at if your power fails you Why you need to be careful looking at a power meter on a new bike Our favourite type of cycling session (not necessarily the “best”!) The most valuable session for a triathlete The most essential session for a cyclist The type of training the best cyclists in the world do The biggest strength of TriVelo athletes Why you should aim to be a “well-rounded” rider (at the risk of being a “jack of all trades but master of none”!)
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
A special announcement about our free facebook group: www.facebook.com/groups/trivelocoaching
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our community.
Gerard and Jordan are both active in the group and inside we are sharing our best resources and streaming free live coaching sessions to help you with your training and racing.
If you would like to join this free community on facebook, just type in TriVelo Coaching into facebook, or go to www.facebook.com/groups/trivelocoaching/
Join the group, introduce yourself we’d love to hear from you and see more of you in there.
In today’s episode, we talk about the BEST type of running training you can do as a triathlete (and why the olympic and world champion recommends the same thing!).
We cover: Giving yourself permission to fail What does it mean to race gutsy The one thing you SHOULD and SHOULDN’T think about in your race What did our athletes do differently to produce their running PB’s? How we had almost a 100% improvement rate in athlete testing Why Gerard hasn’t been happy with the training course selection of some of his athletes… How running at 7min/km pace can improve your running performance How to prevent injury and build strength in the same session How this session results in greater running efficiency
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
The nutrition doc is back! And it was another killer conversation.
Dr Harry Weisinger, the My Performance Doctor, joined us again on the podcast to take another deep dive into everything endurance athletes need to know about nutrition and fuelling.
If you haven't listened to our other 3 episodes with Dr Harry, they’re worth going back and listening to.
For today’s episode, check out everything we spoke about below: The power of science A scientific perspective on motivation The effect of sauna on athletic performance and longevity How long does it take you to get heat acclimated? How do you fuel yourself for an endurance event? How To Calculate The Amount Of Calories You Need For Ironman Figure Out The Calories/Fuel Types You’ll Need For Your Triathlon How much glycogen do we have stored? The amount of electrolytes you need for your endurance race Fuelling for endurance vs higher intensity races How many calories can you expect to burn in an hour? Should you digest solid or liquid food in racing? What’s better for the digestive system? High GI vs Low GI foods for endurance athletes How important is the role of fibre in athletic performance
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Of course we need to discuss THE event of the olympics games which is the track and field.
And we’ve got Ex-Olympic Athlete from the 1996 Atlanta Games, 2 x Australian 5000m Champion and 1 x 10000m Champion, Julian Paynter.
It cannot be understated just how special the Olympics are. And in this episode we dissect the highest of highs to the lowest of lows across all athletic performances (how good were our Aussies!).
Plus Jules offers his insight into dealing with the pressures and the mental games you go through as an athlete and how to get through it.
Keys to the episode: The performance that left the whole country with goosebumps How to race bravely Why experience counts on the big stage Our favourite moments from the athletics The importance of a pre race routine Just as important is a personal post race analysis Julian’s predictions for the 2024 Paris games How to pick yourself up after a bad race An easy tactic to take any nerves/pressure off yourself The value in community sport
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
On today’s episode we are joined by swim expert Brenton Ford.
We discuss the best results from the Olympics and what triathletes can learn from Olympic swimmers.
But more importantly, what are some things that Olympic swimmers do that triathletes should NOT do?
Plus we ask Brenton some of the most asked questions from triathletes about how to improve their swim leg.
Keys to the episode: Going through the best olympic moments from the pool Why Brenton predicted Titmus would beat Ledecky a month before the Olympics The story behind ‘that crazy coach’ celebration and why it’s more special than you realise An olympic swimmers typical training schedule Could swimmers improve their pacing even though they’re at the top level? The best technique tips triathletes can take Why Brenton was resistant to FORM goggles, and do we Olympic swimmers should use them? How many aspects of your stroke should you work on at once? How long should you spend on a swim drill before moving on to a new one? Recommendations for swim training when pools are closed What percentage of a session should be on drills vs the main set? What kick beat is recommended in a sprint distance tri vs 70.3 or up to ironman? The most efficient way to spread your fingers
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
The Olympics brings with it a chance to see athletes at the top of their chosen sport, compete in a once in a 4 year event and show us how good they can be.
We get to learn so much, the success stories, the failures, triumphs and tribulations, training schedules, family support, it’s the entire story behind each athlete that makes the Olympics so special.
So of course we’re talking about the best and worst of the Olympics so far!
And a reminder, if you like our podcast the best thing you can do for us is leave a 5 star review and a positive comment!
Keys to the episode: Question from a listener: What % of FTP should i use doing workouts on the trainer compared to outside? Do indoor and outdoor power numbers really differ that much? The story of the olympics so far starts with P Why two MOrrocans who ran the most embarrassing race outperformed everyone How surges can drastically hurt you Running your own race in championships at games Breaking down the triathlon bike leg power zones How much water should you drink in an Olympic distance? Which sport had the worst race execution so far? Our favourite medal of the Olympics so far
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
To start today’s episode we’d like to say thank you to all our new and old listeners, the podcast is growing and we’d love it if you left us a 5 star review, a positive comment and shared it with others in the cycling/triathlon community!
Looking back over every episode we’ve done, we’ve learnt some absolutely brilliant lessons from our podcast guests. If you’re new to the podcast, we wanted to revisit some of the best lessons from our interviews. And if you’re a long time listener, we know you’ll enjoy refreshing some of these lessons just like we have.
Keys to the episode: The race that put zwift on the map Even the pros don’t sacrifice the balance with their families Finding the limit of what your body is capable of How far you can push your body with proper preparation and confidence How important technique is in swimming compared to the other two disciplines Why you only need minor tweaks to drastically improve your swimming! Using food to get the best result out of your body The value of consistent ‘C Races’ Having confidence in your ability Not being intimidated by your opponents You’re still a chance no matter how old you are, but allow your program to suit your age When you race you have to get into a racers mindset The value in being cool, calm and collected Not letting equipment hold you back Not letting your body hold you back
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We can learn so much from the pros. But not just from their triumphs, we learn just as much, if not more from their mistakes.
It’s great to see that they are human and yes, they too make mistakes.
So in this episode we discuss our top 7 takeaways from an action packed Tour de France.
Keys to the episode: Breaking the Ironman world record The greatest Ironman athlete of all time’s number 1 tip to success The lesson that couldn’t be clearer from the Tour The mistake that a young Aussie made that cost him a stage Why Pogacar may never win a tour again Team Ineos finally blunder a tour? We discuss what went wrong for them Our FAVOURITE moment of the tour Is Wout Van Aert going to be the greatest cyclist of all time? The temperamental nature of FORM and how to use it to your advantage The key training session the tour showed will make you a better rider What you need to do to be a more well rounded athlete
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
What’s the fastest way to improve your FTP?
How do I increase it over 12 weeks?
What would be the best program? What sessions should I do? When should I do them?
These are some of the most common questions we get around FTP improvement.
So in this episode we explore the most effective ways to build your FTP over a 12 week block.
Keys to the episode: Why age is no barrier to FTP What’s the “true” peaking age? How long should you rest after an Ironman? How to recover well from an Ironman Unlocking the keys to the FTP safe Which training zones to avoid in order to increase your FTP How much Zone 2 is required in an FTP program? The famous FTP session guaranteed to improve your cycling performance What to do at the start of your program vs the end Is it even worth improving your FTP as a triathlete?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
Today’s special guest is a little bit closer to home, a member of both the Donnelly and TriVelo family, Shauna Donnelly.
In 2019 Shauna had a year from hell. At just 30 years old, she was faced with the news that no one ever wants to hear.
What followed was a remarkable journey of resilience and perseverance, pain and trauma, but most importantly strength and willpower to just keep fighting and moving forward.
You might think you can predict how this story will unfold, but I guarantee you Shauna will pleasantly surprise you from the very first question. The chat that follows is raw, emotional, painful at times but overwhelmingly touching and profound.
We have learned so much from Shauna, and we are grateful she was willing to come on the podcast and share her story. We hope that it may inspire you for when life inevitably does not go as planned.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.
See omnystudio.com/listener for privacy information.
We are LOVING all the action and drama Le Tour is bringing this year.
We sit down to discuss the epic moments that have made up episodes 6 to 9.
We hope you enjoy our review and analysis as Gerard puts his coaching hat on assessing the performance of certain riders throughout the race so far.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
We're so excited that Le Tour is back that we're doing spontaneous Tour de France episodes over the next few weeks to talk about everything to do with the world's greatest bike race.
We're 5 stages in already and there has been too much drama to be able to cover in one episode!
Today we talk about everything that's happened so far, including the amazing breakaways performances, the fairytale story of the year, the greatest lessons to learn from a cycling coaching perspective and how the race will unfold over the coming weeks.
This episode is audio only, our weekly Tuesday episodes will still be released as per usual.
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Today on the podcast are very excited to bring you an unbelievably insightful guest
Dave McNiell is a professional runner from Melbourne, Australia
He is a dual olympian, competing in the 10 000 metres at both the London 2012 and Rio 2016 olympics, with a best place of 16th in the 10000 final at rio with a blistering time of 27:51
He holds a blistering PB of 27:45 for the 10km, and recently ran a PB AND Olympic qualifier in the 5000m of 13:13, which he is hoping will get him a spot on the team to represent Australia at the Olympics for the 3rd time.
What was most impressive about Dave wasn’t his athletic achievements, it’s the way he thinks about the sport and the way he goes about things. This was a truly enjoyable conversation.
Keys to the episode: Why improving every session isn’t sustainable How to use others around you to lift you up The key factors that resulted in a PB after 9 years Why training less has resulted in improved performances You don’t have to keep changing your sessions up The ultimate contradiction for athletes: you need to be more relaxed to perform better Key mindset tricks to help performance and avoid sabotaging your performance How Dave reduced performance anxiety Two magic lessons to approaching your race You need to find a level of training that is repeatable (and enjoyable)
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Here at TriVelo we talk a LOT about “power” numbers and data...
But many beginner/intermediate athletes say to us they’re still a bit confused by it all.
It’s okay to be confused by this, because it’s a confusing subject.
But we’re here to change all this.
So...
Have you ever wondered...How do I actually get MY DATA? And how do I even use these numbers? Have you seen power/watts on zwift but not sure how to use it? Or have you heard that FTP is important but still wondering how it works?
We’ve noticed that many athletes have no idea where to even start with power, what an FTP test is or how to do it, or how to use data properly and use it to your advantage…
Instead it becomes this complex monster that just feels too scary and overwhelming to even look at, let alone attempt to understand.
And don’t worry, this isn’t just beginner athletes, we have intermediate and even advanced athletes who are still perplexed by it all.
And this is a shame, because once you understand it, it will literally change the way you train and race forever
So, we’d like to fix this problem.
Today, not only are we going to be giving a beginners guide to data and power, we also have an exciting announcement.
We're opening up our doors to our home/training studio in Belgrave, Victoria and inviting 4 triathletes for a VIP Coaching Day with Gerard; where you will get a day of personalised data testing and coaching.
If you’d like to join us on this day and get some help with your numbers, go to:
https://www.trivelocoachingday.com
Keys to the episode: How to set yourself up with your own numbers Let’s start from scratch, what is power and how does it work? What power meter should I buy? How hard is it to understand? How to read your power meter once you get it How to find your training data/numbers How to find your racing data/numbers How to understand your own zones The biggest mistakes beginners make when it comes to data The major things to watch out for when starting with power
So if you're new to testing and understanding data.
And want to come and learn first hand how it all works
And more importantly, want a change to come and spend a day with the Supercoach!
Then this workshop is for you.
You can go to https://www.trivelocoachingday.com to register.
The day is held in Belgrave, Victoria. So either you’re in Victoria or prepared to travel!
The first date of this is Sunday August 1st.
Generally a power meter is non-negotiable. You could come without it but what are you going to do after?
It doesn’t matter what level you are! This will benefit you if you’re an absolute beginner triathlete who is brand new to all of this, or if you’re an experienced triathlete who wants to go to another level.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
The Ironman. Truly one of the toughest challenges you will ever undertake, should you choose to take that leap and fill out that entry form.
And despite the insane difficulty in swimming 3.9kms, then riding the toughest 180 kms you may ever undergo, getting off that bike after 5-7 hours, exhausted, and only then beginning your marathon... thousands of people continue to sign up, year after year.
You cannot overestimate how difficult the Ironman is.
The toll a 10-13 hour event puts on your body is extreme, and it’s an event that despite its insane difficulty, has become somewhat of a commonplace challenge, a normality among punters to give the Ironman a crack. However it’s important to remember that this is an event that is far from normal.
Key points of the episode: Even pros mess up their execution Warm up drills for a running session? Why going for a PB time doesn’t work Secret power trick: The Ruler of Truth Should you push higher power in a head wind or tail wind? The mistake 99% of athletes make (are you in the 1%?) The magic word that starts with P... How to take into account different conditions on race day When you shouldn’t use power or testing numbers What to do if you stuff your nutrition in the race The 1 thing you need to be prepared for in any Ironman The final piece of the puzzle that will stop you making future mistakes
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
In today’s episode we got to speak to Expert Movement Specialist, Injury Prevention Coach and Osteopath Dr Jordan Moncrieff, who is a great friend of TriVelo and someone that we put ultimate trust in with our own bodies as our movement coach.
As a young, highly talented footballer, chronic injury limited Jordan's capacity to train and compete at the highest level.
It also gave him the biggest gift – a powerful reason to explore effective movement & training.
Jordan helps his clients identify their movement, posture, breathing, and/or stability gaps, and together help them fill those gaps with a combined approach, using both Osteopathy and Exercise Rehabilitation for the most effective & long-term results.
Dr Moncrieff has worked with professional athletes across multiple sports to help them achieve peak performance. Athletes including AFL footballers Dylan Shiel, Dan Hannebery and brownlow medalist Tom Mitchel. And more specifically to us, helping cyclists and triathletes, especially with the most common problem, back pain.
Keys to the episode: How Jordan spent years with groin pain unable to fix his injury The “left of field” method that was finally the solution (the same method that had helped AFL legends Chris Judd and Luke Hodge) Exactly what is this “unconventional” method? How is it different from a traditional strength and conditioning program? Why squeezing or tightening your core is actually worse for you How you can use this method to improve your efficiency in all movements (swimming, cycling, and running) Why having more “abs” could actually be worse for your performance The unexpected benefits of this approach for your long term health Why we need to model infants for effective strength and conditioning programming
And a whole lot more wisdom.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
The big race has finally come, you want to perform at your best, and you want every little advantage that’s going to help you feel good and stay strong.
Because when you're halfway into the race, and everything is starting to really hurt, every minor detail can help or hinder your performance.
In today’s episode, we’re discussing 11 hacks to stay strong on race day and give you the best chance at a good performance. And with Ironman Cairns coming up, this is a very topical episode.
Keys to the episode: Making it to your race no matter what Measuring your effort Did Bernal ruin his Giro d'Italia The most obvious hack to race performance When Gerard made his biggest ironman mistake The swimming hack vital for the first leg Don’t make this mistake in transition The most obscure thing to ever go wrong in a race Our most contradictory bike advice The most important leg of a triathlon The common mistake even pros make The most embarrassing thing to do in a triathlon The 1 thing you want to avoid in the run leg The final piece of advice to remember for your entire race
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
In today's episode, we are talking about getting the BEST out of your bike.
And to help us we have a very special guest, a very good friend of TriVelo, Mr. David Ross.
“Rossy” is not only a bit of a bike expert, but he’s also one of TriVelo's most successful athletes, a 2 x National Master Time Trial Champion, so he knows a thing or two about going fast, getting more aero on a TT bike and all things bike mechanics.
Keys to the episode: Why the weather should never stop you from training What’s more important: The bike itself? Your position on the bike? The component upgrades and equipment on the bike? The keys to a good bike position The differences between a Time Trial position and a Triathlon position The most common fixes of your bike position Bike maintenance: tips for taking good care of your bike Understanding the fundamental components of your bike: Handlebar position Crank length Front and back gearing Value for money with your bike What wheels you should be using for your ability
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Should you train the run leg and bike leg differently?
What sort of sessions are best suited for running, and what sessions are better on the bike?
We see a lot of athletes doing what we call “over/under” sessions all the time on the bike, and not doing any sustained threshold riding.
We also see a lot of athletes do a lot of threshold running, but not a lot of “over/under” sessions, so today we’re going to explore the different types of sessions you can do and what’s best for your program.
Keys to the episode: Never take recovery sessions for granted Will our predictions for the Giro come true again? Professional athletes are STILL not using power What are the best type of BIKE sessions to do? What are the WORST type of bike sessions to do? What are the best type of RUN sessions to do? What are the WORST type of run sessions to do? The number 1 factor to consider when picking a session The 4 key ingredients to picking the right training session How many hours should you spend at high intensity per week How many hours should you spend between zone 2 and 4 per week
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
In today’s episode, we’re going to look at 5 out of the box ways you can become a better athlete.
What’s something you could do that others aren’t doing to gain a competitive advantage?
What’s something that will give you a good bang for your buck?
Key points of the episode: The secret ingredient to progress is p….. How can you spend time on your strengths AND weaknesses at the same time? Is it worth surging in a triathlon? Would 70.3 and Ironman distances be better if drafting was legal? An Unusual Workout That Skyrockets Your Bike FTP Team INEOS’s Secret Hack To Recovery and Performance How coffee can help burn fat in training sessions How to be better adapted for fuel in endurance How to train MINDSET The type of training you’re probably STILL not doing that you must Why rollers can beat any smart trainer
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Lots to discuss on the podcast today, we’re looking at overtraining and the paradox of training hard, illness or injury management, strava and social media pressure in the scene and some more stories to tell.
Here are the key takeaway points of the episode: Why Gerard loves his job so much Why Strava can be poisonous for athletes Being able to accept both good and poor performances from yourself Reviewing the epic Melbourne to Warny race and how to be best prepared for it How to get the balance right between pushing your body and not overtraining The value of zone 2 training Triathlon is not an intense sport, so do we need to train with any intensity? A secret hack to get intensity in training while dramatically reducing your injury risk Australia's best middle distance runner has a secret The value of consistency trumps training harder Dr Mitch’s advice for returning from illness Respecting your body and not being arrogant in returning from illness or injury
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Making mistakes is key to learning, you cannot expect to grow without making a few mistakes, and as we always say on the podcast, you learn more from your failures than your successes.
However, there are some beginner mistakes that you don’t need to make! And we want to help you avoid them.
These aren’t just beginner mistakes, you might find you’re an experienced athlete yet you’re still making these errors which are impacting your performance.
AND, these principles don’t just apply to triathletes, but cyclists as well.
Key points to the episode: The power of unconscious gratitude Elite female cyclist makes the same mistake twice! How to double the value of your training session Stop getting overwhelmed with technology Why taking shortcuts costs you more in the long run The dangers of substandard equipment How to avoid doubling up on your equipment spend Why you shouldn’t take in as much advice as possible Is this the worst type of training session? Do this before and after every session
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
With the triathlon season coming to an end, it’s now time to think about how you should train in your offseason.
What should you focus on? How can you make the most of it? How do you make sure you can be at your best when racing starts back up?
Most people like to take a bit of a break, a bit of a mental reset and freshener, however too many athletes make common mistakes in the offseason which puts them further behind, undoing all your previous hard work.
Key points of the episode: You need support in this sport Unexpected results happen more often than we think! Should you use zwifts ramp FTP test? Doing an FTP test on erg mode… yes or no? Top training tips for the offseason How to not go backwards while taking a break The training you need to STOP doing The number 1 tip for swimming in the offseason The only structured bike session you need to continue Ride with your friends again! Why you should join the worlds best running phenomenon
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Every race brings with it a bunch of great learnings and lessons, whether you performed well or not, there’s always something to learn.
After Geelong 70.3 last week, we’ve decided to break down 7 crucial lessons we learnt from the race.
Key points from the episode: The importance of loving the process The value of placebos vs the detriment of superstitions Are you in control of the event or at the mercy of it Too many triathletes are still not riding the bike ride how it should be ridden Riding the wrong sections too hard and other sections too easy The strange power data you need to be looking at It’s clear how many people still don’t have a plan Have you done enough endurance training? How much is enough? Dealing with equipment problems How well do you know the course?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
After much uncertainty and a change of date, the Geelong 70.3 finally went ahead.
Because we were so excited that a race didn’t get cancelled, today we’re getting in a race mindset and talking about how to prepare for your upcoming race. Whether it’s your first race or it’s your 10th, there are things you need to know or be reminded of in order to have the best race day possible.
Just because you may have done plenty of races before, doesn’t mean you’ve been doing them in a way that could be getting you the best result!
Key Points of the episode: What we can learn from the epic Milan-San Remo Gerard’s favourite race tactic A new highly underrated weekly topic we’re starting on the podcast What do you need to focus on the week leading up to your race How to create the ultimate race checklist What’s your race plan? The principle of the ‘3 Potential Scenarios’ What data are you looking at during the ride? Remember the effect accidental drafting has What should you mentally be reminding yourself of throughout the race? We answer a question from a listener “Be process driven and not results driven and you will achieve the goals you are aiming for” Lastly, Gerard’s most important point, don’t forget to enjoy the race! And how this impacts your execution
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
We all have those days where the thought of training seems daunting. You’re tired, flat, unmotivated and getting a training session done seems a distant dream.
In today’s episode we’re going to talk about how to train when you just don’t feel like it, some tactics to help and a little known motivational secret that most people are missing.
But before that, as always we’re going to go through what caught your attention, and there’s a few things this week we need to talk about.
Key points of the episode: Spring racing is back! The best and worst tactics of the Strade Bianche How to not fall trap to the sheep mentality Why you can’t have two “A Races” The best tactics when struggling with motivation The little known motivational secret that most people are missing Gerard’s weird motivational strategies Why tricking yourself actually works The psychology behind counting your “streak” And finally, the NUMBER ONE motivational strategy that works EVERY time for us
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Stef started in triathlon as an age group triathlete, and like most civilians who dare step across the start line of a swim, bike, run event, she too was instantly addicted.
A chance meeting with an editor of one of the triathlon magazines resulted in an offer to add her expertise as a personal trainer/coach to the pages of the publication
During her time in the sport she started to recognise these trends throughout the industry: Women’s coverage in race reports and previews in comparison to the men’s was poor; Female triathletes didn’t get as much exposure as many of the men; The women’s racing seemed to be an after thought; The female to male ratio in participation numbers was small – growing over the years, but still between 18-30% depending on the distance of the event, and; The barriers to entry for the sport were high for women especially – anything from walking into a bike shop to swimming in the open water.
So with her experience, passion, observations and drive the idea of WITSUP.com was born. The concept of WITSUP.com was to provide an online and real life community for women in triathlon.
Key points of the episode: The value of community and atmosphere in a sport The gap between men and women’s representation How much the gap has closed and how far there is still to go The common theme among the best triathletes in the world on how they achieve success Why it’s dangerous to rely solely on triathlon for happiness How important it is to share the negatives as well as the positive highlights Being open about previously “taboo” topics The one character trait you need to be successful in triathlons Why copying the pros is a bad idea Most importantly, remembering why we do the sport, for fun and enjoyment!
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
This week we got to sit down with one of Australia’s greatest runners, Steve Moneghetti.
He is a 4x Olympian with a best place of 5th, a gold, silver and 2x bronze medalist at the commonwealth games, a best place of 3rd at the marathon world championships, a marathon PB of 2:08:16 and his iconic City2Surf course record still stands 29 years later!
The stories, lessons and training philosophies that Steve has are remarkable to say the least.
We spent every second of this hour long podcast soaking up every bit of information we could.
We hope you enjoy it as much as we did.
Key points of the episode: Why running is so amazing The story of the famous ‘Mona Fartlek’ and how it was created Mona’s typical training week What running for your country means How important your desire is to achieve your goal How to best prepare for your big races The subtle changes Steve made leading into his championship races The one major principle responsible for his success Why you need to race more! How Steve did the same program for 2 decades The biggest challenge of his career
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Every week Gerard has many conversations with his athletes, and in these conversations are gold nuggets of information you could apply to your training.
The art of coaching is how to apply training and racing knowledge and information to real world problems and examples.
So this week on the podcast, we are looking at some of the best recent questions Gerard has been getting from his athletes, and talking through his answers to those questions.
The episode covers: What to do if your race is cancelled How to approach a change of date of your A race The mindset Gerard would take if his goal race had been moved What to do if you’re underprepared for a race How to potentially peak twice How to know if you should avoid the 1%ers Why we don’t ever swim then ride Should I listen to the advice from my Garmin How to overcome technology barriers What power should I look at in a cycling race What your role is in a bunch ride, and how to make it safe What to do after you’ve completed your goal
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Dave McKenzie is a former pro cyclist, a coach, a cycling commentator on SBS, he runs cycling tours across europe and is a true aussie legend in the sport of cycling.
We sat down with the man who is usually the one asking the questions to get an insight into his career as a pro, his career behind the scenes with SBS and his insight into the cycling world.
McKenzie won the Australian national road race title in 1998. And his biggest victory came on stage 7 of the 2000 Giro d'Italia where he rode to victory after a 164 km solo breakaway - an epic story that he breaks down in this episode.
Key points of the episode: What does cycling mean to you? Why talent doesn’t get you everywhere A wake up call to hard work Copping abuse from Italian cyclists Earning respect from the same Italian cyclists! Discussing the epic SBS commentating team Dave’s best lesson he’s learn in the last year
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Once again we had Dr Harrison Weisinger join us on the podcast to talk all things nutrition and performance!
This is one of our favourite topics and this episode did not disappoint.
Key points of the episode: How to stop being a slave to your appetite What to eat pre, during and post session Should you do an endurance session fasted? The controversy of altitude The new science on training in the heat The most frequently asked questions around food Breaking the beliefs and habits you have around food
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
“Throw everything I’ve taught you out the window”, this was the advice Gerard gave his athletes at last week's Time Trial. Why? We discuss his reasoning in this week's episode.
Because after a very successful Time Trialing campaign at the Road Masters nationals, we want to dissect the art of Time Trialing, and why we believe it is our specialty here at TriVelo.
Our athletes consistently get good improvement and result in a TT, whether it’s just on the bike or in a triathlon, and there are a few key secrets as to why.
Key Notes of the Episode: Why Gerard had to eat some humble pie The positives and negatives of telling people about your goal Handling external pressure The importance of getting to the line in a confident state Achieving the optimal arousal level Having a plan B and C in your race Why the warm-up can make or break your race Lessons learned from the elite riders at the Nationals Why Gerard told his athletes to “throw everything I’ve taught you out the window” The ultimate checklist to tick off before your race The key things you need to be doing months out from your race
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
A man with a Vo2 Max on par with the likes of the world’s best cyclists,
and touted as Australia’s next Cadel Evans, why did Will Walker retire from the sport so early?
With an incredible start to his professional cycling career, and results as a 18-23 year old that looked like he was going to become one of the world’s best cyclists, Will Walker abruptly retired from the sport of cycling with a heart condition.
[Excerpt taken from Cycling Tips]: By the time Will Walker was 21 he’d already won the U23 men’s road race at the Australian nationals (ahead of the elite men, no less), he’d won silver in the U23 men’s world championship road race (at 19) and he’d ridden two Grand Tours with Rabobank. But the heavy workload had taken its toll.
At 21 Will had developed mononucleosis and Bell’s Palsy and had also been diagnosed with a cardiac arrhythmia known as tachycardia — a condition in which the heart beats far faster than it normally should, all while pumping less blood around the body.
The condition saw Will retire from the sport in early 2009 but in early 2012 he made a return, riding with the then-Continental Drapac squad back in Australia and winning a handful of races.
The Nationals road race in 2014 was Will’s first in the Baku colours and, keen to make an early impression, he made his way into the early break of 17 riders that built a sizable lead over the main field. It was in this breakaway that Will started to feel the tell-tale signs of tachycardia…
And we’ll let Will tell the story from here.
Some key points of the episode: What happened in the race that force Will into immediate retirement How having a healthy body saved his life How he survived after his heart rate hit 270bpm… Is it true that he has a VO2 max of 94? Are young athletes being pushed too hard? The best advice Will received from one of the world’s greatest cycling coaches 3 lessons masters athletes can take from this story What would happen if you could never race again… How to find another purpose in life other than sport
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Today we’re talking about running workouts, and which workouts are going to improve your speed.
But also, how important is speed really in a triathlon?
How much speed work can you actually afford as a triathlete? How much should you be doing?
There are some key differences for triathletes that you need to be aware of when thinking about speed.
Key points of today’s episode: How does training in the heat affect your performance? Is it possible that heat training has similar effects to altitude training? Knowing where you should be performing depending on where you are in the season How important is running speed for triathletes? What are the best training sessions to do for running speed? The risk vs reward factor of speed Why speed sessions for triathletes are different The two best types of speed workouts Closing the gap between your fresh speed and your speed off the bike
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Today we’re talking about bike training techniques that will make you ride faster. The key things you need to be doing in training to help you go faster out on the road.
It’s safe to say we are data obsessed here at TriVelo, we love power and FTP. HOWEVER, the reason we love it is so we can use it to go FASTER on our bike. So today we’re going to be talking all about how to translate some training techniques to help you go faster.
Key points of the episode: Stop making snap judgements about your performance The lowest points of being an athlete Contrary to most of our advice, stop being so power focused that you forget to go fast! What input vs output means when you’re on the bike, and why you need to focus on BOTH The 3 top training techniques to go faster How you can get FREE speed How efficient is your pedal stroke? Are you concentrating enough on your cadence? Do you lapse in concentration when it comes to your position? How much is it costing you? The 5 key questions you need to be asking yourself, over and over in training and in racing
See omnystudio.com/listener for privacy information.
Cameron was at rock bottom. He was drinking his life away and at a very low point. Then one day he decided to enter a 160km mountain bike race…
From that day on he used cycling to turn his life around.
Here’s the story of how he lost over 30kg’s, how cycling saved him and how he improved every area of his life because of it, including his business.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Welcome back to a brand New Year. At the end of last year we spoke about the biggest lessons we learnt, if you haven’t listened to that podcast go back and listen.
Today, we’re discussing our rules for 2021, how we want our athletes to be approaching 2021 and what you can do to make it a more successful year.
Inside the 6 rules, we talk about: Why some athletes still overtrained during the holidays How many times does your heart beat per day and why that matters How are you going to choose to react to things this year? Why you need to let go of things you can’t control The ONE goal every athlete should set Changing my mind on the 1%ers, stop doing them! Is your New Years Resolution too extreme? Our most important rule: Don’t do things you don’t want to do this year
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly
See omnystudio.com/listener for privacy information.
Every year at Christmas time, we take an episode to reflect on everything we’ve learned this year, the good, the bad and the ugly.
It’s always one of our favourite episodes to record because it forces us to think back and reflect on everything that’s happened, and we get so much value from these lessons.
And we hope you do too.
TriVelo’s 12 Biggest Lessons of 2020:
The nutrition lesson that changed us The revolutionary new strength and conditioning technique we’ve learned Taking control of your sleep The under-rated importance of recovery Why walking is undervalued Focus on your weaknesses, but play to your strengths Pick goals that suit YOU The one thing that will be on the list EVERY year Of course, what we’ve learned from Covid The opportunities that come from adaptability The extra focus that needs to be on BASE training How to have a disciplined mindset
Thank you for joining us and being a listener all year. We love bringing episodes to you every week and we can’t wait for more in 2021.
We already have some epic guests lined up and we can’t wait to share them with you.
Merry Christmas and Happy New Year from the Gerard, Jordan and the TriVelo team.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
In today’s episode we’re talking about the upcoming holiday season, known as the ‘silly season’ for some, and how to best approach it to get the most out of your training.
For some athletes, they’ll come out the other side of Christmas and New Year ahead, with a flying start into 2021. For others, they will come out further behind.
What we covered:
How does Gerard personally approach this period? What Gerard recommends depending on the athlete You’ve got a lot more time on your hands, but how do you avoid overtraining? Is there too much pressure around this period? Shouldn’t you just enjoy it? How to handle a testing period if it falls in the Christmas week The Donnelly family tradition on Christmas Thinking about the consequences of your goals; don’t pick an extreme goal post covid Why you don’t need to FLOG yourself every session
With races on the calendar very quickly on the other side of the New Year, for some athletes it couldn’t be more important to get this period right.
P.S On next week's episode it will be our final episode of the year where we review the 12 lessons of Christmas, 12 things we’ve learned from 2020 that we can take into 2021. We did this last year and there were some really powerful and valuable lessons to take!
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
When swimmers and triathletes want to get faster in the water it’s not often a matter of training harder. Fitness can only take a person so far in swimming. The most effective way to increase speed and endurance is by improving your technique.
Brenton Ford, former National Swimmer and elite Swimming Coach, Winner of Australian National Masters Swim Coach of the Year, realised the traditional coaching methods he’d been taught growing up didn’t work for a lot of swimmers (especially those without a swimming background).
So he founded “effortless swimming”, a way to work with and share the methods that he'd had success with, with a larger audience from all over the world.
We are very excited to have Brenton join us on the podcast today as he helps Triathletes from around the world improve their swim technique to have a more enjoyable swim experience in a race.
In the episode we cover: The most common correction Triathletes need to make with their swimming The skill vs fitness component of swimming How long it should take someone to improve their swim Are some swimmers just unable to improve How much should triathletes be focusing on swimming drills and technique in their swim session compared to training for fitness? How much time do you think you should spend between indoor and outdoor swimming if you’re an outdoor competitor like a triathlete?
PLUS Brenton shared his secrets around his '5 Core Principles of Swimming'
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
On today's episode we got to speak to Australia's current number 1 ranked Triathlete Natalie Van Coevorden.
Natalie comes from a swimming background, has competed now at seven world championships for Australia from junior to elite. She trains and competes both domestically and internationally, mostly on the WTS (World Triathlon Series) circuit where she has finished as high as 11th in the world.
She got her first World Cup podium in 2013 and her first WTS podium in the 2018 season where she was 3rd place at WTS Abu Dhabi Her most recent goals have been to qualify for the Tokyo Olympics which as you'll hear in the conversation has been interesting to adapt to.
We also covered: What it's like to train and race on the pro circuit at the elite level Mentally and physically competing against the world's best The role of nutrition in her recovery The importance of strength and conditioning Covering all bases, including psychology How she is preparing for Tokyo 2021
This was a great insight into the mind of a professional and she showed why she is currently one of the world's best triathletes, leaving no stone unturned in her pursuit of success.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
On last weeks podcast we discussed 3 workouts you absolutely must include in your training week.
In this episode, we’re looking at 3 common training sessions that most athletes are doing, which you absolutely should NOT be doing.
In other words, 3 workouts you should be avoiding like the plague.
We discuss them in detail in this episode.
And as always, the sessions we've picked will be considered controversial.
Why?
Because they're most people's FAVOURITE sessions!
Does that mean you have to do only boring, unenjoyable sessions to improve?
No.
So which common sessions aren't actually the best for you?
Listen to the episode to find out.
Plus, we are all about POWER, but what if your power meter doesn't work?
What are your next best options?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
There are a wide range of sessions you could do, but in this episode we ask the question, what are the must do’s?
What are the training sessions you cannot miss?
From a coaching perspective, all training sessions are created equal, and in an ideal world we don't miss any sessions.
But if we had to pick, which ones are really the most valuable sessions?
What are the sessions that give you the most bang for your buck?
If you were going to miss a session, god forbid, which ones should you make sure you never miss?
We discuss the top 3 in this episode.
We also discuss another world example of persistence paying off.
AND what are 'Micro Breaks? And how can they help transform your mental game when racing?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Cramping. If you're an athlete that cramps regularly, that word will send shivers down your spine.
The violent, random, sharp muscle spasm that is cramp is one of the worst things to experience in an endurance event.
So what can we do about it?
The solutions to cramping range from old wives tales to contradictory scientific research.
So we invited Matt Donnelly, physiotherapist specialising in post graduate study of the musculoskeletal system, who has experimented cramping hypothesis and solutions on our very own Head Coach Gerard.
In the episode we cover: What is cramping? Why cramping has less to do with the muscle and more to do with the brain The biggest myths around what causes cramping New research suggests dehydration has NOTHING to do with cramping? What about electrolytes? How does age affect cramping The genetic link of cramp What we can do about cramping once it hits What we can do to prevent it
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Over the last few weeks we've had some great questions from our TriVelo athletes about their training and racing.
So in today's episode we decided to answer those questions and share some of the great conversations we've been having.
Today's topics included: Celebrating Australia Day at the Giro Did our INEOS prediction come true? The state of cycling in Australia and around the world What's harder, riding or running? Why runners can make great cyclists How cycling can help runners How to know if you're being "too" conservative Is your training getting you out of bed in the morning? What's your 2, 3 or 5 year goal? Gerard's 5 year goal The number one factor to base your improvement on
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Dane is an elite marathon runner, a physiotherapist and a man who loves running so much he started his own running blog and podcast, just so he could talk more about running!
His impressive palmares include: A Marathon PB of 2:22:40 Winner of 2019 Adelaide Marathon and 2018 Hobart Marathon A Half-Marathon PB of 1:07:49
We got to ask Dane all about his running career, the mistakes and lessons that have got him to where he is now, his physio career specialising in running injury, and a whole lot more.
This was one of our favourite episodes to record and you'll find out why. It was another long one so strap yourself in!
We discussed: Our special connection to Dane at TriVelo Dane's best and worst marathon results Handling continuous setbacks that can overwhelm you Goal setting secrets The biggest injury lessons he's seen as a physio What other sports can learn from running How each individual can approach injury The overarching principles of injury you need to know
Thanks to Dane for chatting to us. You can check out Dane's podcast 'Run Culture', he also recorded an episode with Gerard.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
It's been a while, but more and more of us are looking to 2021 with genuine races on the calendar again.
So which race should we pick? Should we go for an IM? A 70.3? The biggest Gran Fondo?
In this episode Gerard breaks down the factors his athletes MUST consider when selecting a race.
If you don't do these things, you risk having a horrible race experience.
In the episode we talk about: Turning a covid mistake into a major cycling win How to sprint well at the end of a race Being a good runner vs a good triathlon runner The race Gerard did this year which ranks as hard as Kona Ironman Gerard's minimum requirements of an athlete who wants to do an Ironman How many hours should you really be training for? How long should your longest ride and run be? (Hint: I bet it's longer than you think) The list of questions you need to answer if you expect to complete a triathlon
As always, we covered a lot!
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
On this week's episode, we interviewed special guest Brodie Sharpe. Brodie is a qualified physiotherapist and host of 'The Run Smarter Podcast'.
Running Smarter to Brodie is about giving evidence-based advice to runners and breaking down common running misconceptions and myths that aren't serving them.
This episode is so important for athletes to listen to, especially if you want to stay on top of your injuries.
We discussed: The most common myths/misconceptions that Brodie sees regularly A trusted rehab principle that has become outdated overnight The newest acronym in recovery How to what is good soreness vs bad soreness How to know when an injury is really an injury Brodies biggest tips for injury prevention The secret role of the mind in recovery Does your personality type give you a higher chance of injury? How to get the most out of your muscles, tendons and joints, no matter what age or level
We had a great time chatting to Brodie and look forward to having him on again to discuss some more specific injury topics in depth.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
You can find Brodie's podcast on any available platform: 'The Run Smarter Podcast' or on instagram @runsmarterseries
See omnystudio.com/listener for privacy information.
Are your expectations of yourself realistic?
Do you expect faster results than you're currently getting?
Is this a problem with your coach, your program or you?
In this episode we talk about understanding where you are on your own journey, and how to know what to REALISTICALLY expect from yourself, whether you're a beginner, intermediate or advanced athlete.
Podcast Highlights: The 'Never Say Die' attitude strikes again! Why going from zero to hero is a bad idea The one thing I have to tell every beginner athlete The negative side of being well trained It's physically impossible to improve all the time, so why do we get upset? How to analyse your own progress (key factors to look for) Why motivation is your best friend and worst enemy
And finally, My advice on expectations that I want every athlete to hear
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
We're all guilty of trying to train like professionals and attempting to stick to a training schedule like a pro...
But the reality is, we're amateur athletes, we're age groupers, we can't afford to train like pros.
BUT, we all want the same thing, to improve.
And we can often beat ourselves up for not training as well as we'd like.
Too often the "perceived" pressure of a training program gets in the way of an athlete staying consistent.
We discuss this problem in the podcast, and how to avoid letting the perceived pressure of a program get the better of you.
PLUS two Australian middle distance runners are breaking records with every race, who are they and where have they come from?
AND FINALLY, the Cycling World Champs were held on the weekend, we dissect the female and male winners of the Time Trial and Road Race.
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Wow! What a finale to one of the greatest Tour De France races of all time.
There is so much to cover in this weeks episode, and as always, so much for us to learn!
Whether you're a cyclist or triathlete, the final Time Trial of the Tour de France was a stage to remember AND pay attention to.
Here's what we covered: What was the biggest mistake of Bernal's race? Hint: It probably happened months before the tour... The mayhem that was the final Time Trial Analysing the different Time Trial race plans and execution of the top riders How Richie Porte and Tom Dumoulin road completely different TT's yet got the exact same time Breaking down the mistakes that cost Roglic the win The biggest problem with Roglic's warm up Why Pogacar chose not to use a power meter and is that a smarter way to race? The best and worst ways to ride a Time Trial The proof that shows which type of training creates the strongest rider
PLUS, we compared our top 6 highlights of the entire race!
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
There is so much still to learn from The Tour, that we're unpacking the entire second week: Being "Race Ready"; you should be ready to race at a moment's notice and know how to get yourself in race form in a short period! The best and worst tactics of the week Mastering the art of racing How to make sure you're a part of the "winning" move Which team used "critical power" numbers to win a stage The bluff that MItchelton-Scott may be attempting Which riders have done too much indoor training Our apology to Richie Porte Knowing how to race to your current form Analysing the expert opinion of ex director Johan Bruyneel
And, our predictions for the final week of racing!
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
We can't help it, the Tour is on and it's all we want to talk about.
If you're a cyclist or triathlete, there is so much to learn watching this race, we unpack everything that's happened in the first week of the tour and what you can learn, including: Breaking down the best and worst race tactics How to prevent poor race performances Why losing is the best thing that can happen to you The magic 'F' word that is the secret to a good race plan "That's f*cking cycling!" - Breaking down Peter Sagan What we disagree about with the GC contendors The most underrated factor of the tour results What's the biggest lesson you can take from the Tour as a triathlete?
There is so much to talk about over the last week that we didn't even get to everything.
Let us know your thoughts on the tour so far!
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
How do you win more races?
You need to have the best tactics!
That is the topic of today's episode.
PLUS, The Tour de France has started and we are so excited to talk about it.
In this episode we cover: How to outsmart your competition The first few stages of the Tour! The correct/incorrect tactics we've already seen unfold How easy is it to injure yourself from too much cycling? How to be selfish without being a pr*ck when racing The subtle trick to conserve more energy
And much more.
With the tour underway there is plenty to talk about.
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Over the last month we recorded more than 60 PB's in our athlete power results...
So how have we done it?
The answer is in this podcast episode: INDOOR VS OUTDOOR TRAINING
This episode also includes: Reviewing one of the best cycling stages we've seen for years Am I an indoor or outdoor rider? What's harder, Alpe d'Huez on zwift or in real life? Most athletes are pedalling wrong, are you one of them? How long is it safe to ride on the indoor trainer How if you're not careful, zwift could be slowing you down PLUS the final verdict; is indoor or outdoor training better for your performance?
And perhaps the most surprising one; How I'm pushing more watts at 60 than at 50!
Enjoy this episode, and for all you zwift lovers out there, let me know what you thought of this!
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
How do you properly peak for your race?
How do you make sure you're in the best form possible for your biggest race?
How do you hold form?
How long can you actually hold form for?
FORM can be complicated, but it can also be simple.
In this episode, we explore form, including: The mistakes most athletes are making when trying to peak Why it's not just about the final "taper" phase The hidden tactic behind taking training "breaks" How the pros sustain form over longer periods What the golden "Simmer" is and how to peak at any time How you can use numbers to predict your form Most importantly, what are fair expectations to have on yourself as an athlete about your form and ability?
This was a jam packed topic so listen now to hear everything you need about FORM.
We also touched on the recent return of pro cycling and running, and how happy we are to have it back.
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Everyone wants to go faster on the bike,
So how do we do it?
In this episode we discuss 7 of the top ways to improve your average speed, including: Why training in a bunch could actually be making you slower How do you compare your speed across different conditions? Why focusing on your speed can actually decrease your performance What's a better measurement than FTP? The 2 points we mention almost EVERY podcast that cannot be underestimated How to gain SECONDS over your competitors (because every second counts) Why athletes come to us saying they've plateaued and what we do about it How athletes can have a totally incorrect perception of their performance, and why you need a coach to tell you the facts The final building block that if you take it away, the whole building crumbles
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
So you want to finish your BEST Half-Ironman 70.3...
Or maybe your first...
How much do you need to train?
How long do you spend on the swim, ride or run?
We answer all of these questions in this episode, PLUS: Why even if swimming is your weakest sport you STILL shouldn't spend more time on it Why age groupers need to stop trying to train like PROs The 1 session a week you cannot afford to miss How we score our athletes each week The 3 training factors you must be getting right at the same time The mistake that a whopping 90% of triathletes are making
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Who's responsible for success, is it the coach? Or the athlete?
In this episode we dive into this question, how this responsibility is shared, and the expectations of each person in the coach/athlete team.
Because when the coach or athlete get this wrong, it is detrimental.
And specifically how Gerard found this out first hand when he made the biggest mistake of his career on the highest Ironman stage at Kona.
We also cover: What makes a good coach What makes a good athlete How to make your coach happy! The one thing that will make an athlete better than his/her competitors The mistake that professional athletes are STILL making The training principle that produced a 40 year record
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
How do you know what's a realistic vs unrealistic goal for you?
Have you ever set a goal and thought... is this achievable for me?
Am I dreaming thinking I can do this?
In this episode we talk about the concept of "knowing your limits", how to set goals that inspire you but aren't outside your capabilities.
And most importantly, what are you willing to do to achieve your goals?
Here's what else we covered: Stop setting unrealistic goals Should you be a better all round athlete or focus on your strengths more? Finding out how much room you have to improve The difference between being a beginner, intermediate or advanced trained athlete, and the principle of diminishing returns Being the jack of all trades but the master of none
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
What is the one thing that will supercharge your improvement above anything else?
Hint: It's a lot simpler than you think.
And before you roll your eyes, this ONE thing is probably the factor most responsible for all of our athlete success!
In this episode we also cover: How this one thing led Gerard to a 4th Masters National title in 2019 What took one of our athletes from years of inconsistent results to the top of the podium How many sessions you're allowed to miss per week... Which session you must NOT skip no matter what What's better, a poor program done well or a good program done poorly?
If you like the episode please leave us a 5 star review on itunes!
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Is your pain threshold high enough to run on broken legs?
What's your limit on how far you're willing to push your body?
In this episode we talk about respecting your event enough to be well prepared for it, and if not, what are the consequences you will suffer.
For most triathletes, suffering is the choice made when entering the sport. We relish it, thrive off it.
But not all suffering is necessary, and according to Coach Gerard, most triathletes go through unnecessary amounts of pain purely because they are underprepared.
If you find yourself walking in a triathlon you need to listen to this episode.
We also talk about: The famous story of David Goggins and running on broken legs How you're making an Ironman harder on yourself How you could be shaving over an hour off your time The EASIER way to complete an Ironman
If you like the episode please leave us a 5 star review on itunes!
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
With the crazy amount of triathlon equipment available,
what's going to give you the best reward for your money?
The answer to this question lies in your mindset around your goal...
Most people are looking for the "cheapest" value upgrades or the best bargains.
We don't.
But, we don't look for the most expensive either.
Instead, we ask the question, what are the best things I can spend my money on, that will give me the MOST benefit with my performance?
AKA: What's actually going to give me a faster time on race day?
We discuss the TOP 8 in this episode.
If you like the episode please leave us a 5 star review on itunes!
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
What tricks would gain you a winning edge over your competitors?
If athlete A and athlete B both have the right training program, what's going to make the difference?
What could give you a competitive advantage?
In this episode Gerard reveals some of his top secrets in training and in racing to get the best edge over your competition.
These secrets include: What are you not doing that other athletes probably are A simple bike trick that you should be paying attention to The pedalling technique to get bigger fitness gains out of your session The biggest sound you should NOT hear in training Why the "go-to" cadence is making you race worse The power trick to conserving massive amounts of energy in a race The one piece of equipment you should buy for your bike training The best kept running secret One thing you MUST do before your race that will make the difference
How many of these are you doing?
Where could you be gaining an advantage over your competitors?
If you like the episode please leave us a 5 star review on itunes!
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Are you more of a swimmer or runner?
In the world of Triathlon, you need to be both! But most people are falling short in one or the other.
So what are the KEY things you MUST know to become both a better swimmer AND runner?
We talk about the most important factors that will determine your swim and run performance in this podcast.
Specifically, we go through: The dangers of squad training.. how it might actually be holding you back Are you getting the most out of your equipment? How to WARM UP for the swim A swim mistake that Gerard can't believe people are still making The most common running mistake we talk about on this podcast Is intensity or duration more important in running training? How to pick the right shoes... Why you need a SPECIFIC race plan
This episode was jam packed with gold nuggets!
If you like the episode please leave us a 5 star review on itunes!
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
In today's episode we're talking about a topic that we've all experienced to some degree, nerves on race day!
No matter what level you are, race day nerves have a different meaning for you.
In this episode, we discuss: How Gerard handles race nerves no matter how BIG the race is How athletes completely derail their race due to anxiety Why the solution to race nerves is NOT about the race at all The 2 key secrets to overcoming Performance Anxiety The specific tactic you need to be doing in training to prepare you for race day nerves
If you like the episode please leave us a 5 star review on itunes!
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Serious question = How'd your training go this week?
In fact if you look back, how was your training the last 3 months?
In this episode we take a look at what we did with our athletes to get them to improve OUT OF SIGHT the last 12 weeks, and what they were doing that most people weren't.
Hint: It's the sexiest type of training you can do...
In this episode we want you to know: The specific style of training you SHOULD be doing right now How to train on Zwift properly (and why most people are getting it wrong!) Why our athletes are in the best position possible Gerard's biggest pet peeve that people do with indoor training How Gerard has hit his highest fitness level in years without riding outdoors once
I'll say it again, most of our athletes have improved out of sight in this training period, and most of them barely rode outdoors...
What were they doing different?
Find out in the episode.
If you like the episode please leave us a 5 star review on itunes!
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Want to learn 4 hacks to improve your bike performance?
These are the 4 biggest factors triathletes need to consider on the bike leg.
Although we are focusing on triathletes in this episode, these 4 bike hacks do also apply to cyclists.
The 4 Performance Hacks you need to know are:
- What kind of bike should you be riding?
- The worst type of bike training (avoid workouts like these)
- Why you should be riding SLOWER to improve (know your numbers)
- You need to practise eating on the bike!
If you like the episode please leave us a 5 star review on itunes!
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
What is the cycling and triathlon industry like from the business side of things?
From the age grouper to the professional, the bike you ride matters. So who is responsible for our bikes?
Today's guest is not a professional athlete, or a doctor, or a nutrition expert, but a man who has an inspiring story nonetheless, who is a very dear friend of TriVelo, someone who has been here with us from the start, and also happens to head one of the biggest bike brands in Australia and the world, and that is Darren Rutherford from GIANT Australia.
Darren has been involved in bikes for over 30 years, and has worked at GIANT for 25 years. Now it’s no secret that GIANT is a huge supporter and big sponsor of TriVelo, and we are proud of that because of people like Darren.
In today’s episode we are getting a behind the scenes insight into what the bike world is like from the other side of the business.
Darren’s story to the top of GIANT is a great one, he had a vision of reinventing the GIANT brand into one of the leading bike brands in the world, paving the way in research, development technology and most of all value, and we can’t wait for you to hear some of his insights into businesses, bike riding, and life in general.
And in this episode we're getting a different perspective on things:
- How Darren got started in his first bike shop
- Why the community aspect of riding is so important
- How to form a good team around you in business
- What he's most proud of in his business career
- The biggest things he's been able to achieve
- The biggest challenges he's faced
- What does bike riding mean to someone like Darren
- How important is bike riding for mental health
- His biggest lesson to getting yourself ahead in life
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
What is mental toughness?
We’ve all been in a training or race situation where there is a decision to make, are you going to be mentally tough and push through the pain, or are you going to give in and give up?
If you’re like most people, you have probably done both. Pushed through sometimes, and given up sometimes.
So what does it take to be mentally tough?
Why do we want to push through the pain?
Why do we want to avoid quitting on ourselves?
What does it take to have the champion mindset of a Michael Jordan or Muhammad Ali?
This is what we’re talking about in today’s episode. Gerard gets grilled about his Ironman and cycling triumphs in his professional career, and what his strategies are for being as mentally tough as possible.
We also talk about:
- How to train your mental toughness
- Can you push yourself too far (how Gerard once passed out on the bike mid race)
- What to do before and during a race to stay mentally strong
- How to have the mental edge over your competitors
Talking about mental toughness is always such a fun topic and this episode was no different.
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
In Part 1 you heard about the Ironman Athlete and Doctor,
Mitch Anderson and his incredible career.
Now comes the rollercoaster part of the story.
What does it take physically to be able to ride at high speed for 12 hours straight?
And then a year later attempt the 24 hour record?
What does it take mentally? Knowing what you're doing to your body...
In Part 2 Mitch dives deep into:
- The mindset needed to attempt this record
- The physical toll it took on his body (heart failure, kidney failure, insomnia to name a few)
- The psychological toll it took that affected him for months
- His battles with depression
And mostly, just how f*cking hard it was!
This part of the story will leave you speechless with your jaw on the floor.
Mitch's raw honesty and insight made this an incredibly valuable episode, so we thank him for holding nothing back and opening up on his highest highs and lowest lows not just in his performances, but in his life.
Please note: We do discuss mental health, depression and suicide in this podcast. If you or anyone you know needs help we urge you to seek professional help, or you can call Lifeline on 13 11 14.
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
This episode was so jaw dropping that we forgot we were conducting an interview and were left totally speechless.
Shocking, inspiring, scary and super human are some of the words to describe this story.
Think about this for a second, how long could you ride at 42km/hr for?
30mins? An hour?
Imagine trying to ride at 42km/hr for 12 hours...
Or imagine holding 37km/hr for 24 hours...
These are just some of the wild feats of Dr Mitch Anderson, our special guest on today's podcast.
A man with a ridiculously impressive palmares:
- 12 and 24 hour cycling world records
- A stellar professional Ironman career; 30 races including 8 at Kona (best finish of 11th)
- Ironman WA Champion 2005
- Ironman Bike course records at IM WA, IM OZ, Geelong 70.3, Strongman Japan
- Tour de Crawf Melbourne to Perth ride 3600km in 3 weeks
And a 14 year university career resulting in degrees in Physiotherapy, Science (Physiology), Exercise Genetics, Sports Medicine and Surgical Anatomy.
In this episode, we dive deep into the mindset behind some of the most insane world record attempts a human can achieve, and how Mitch went to the absolute limit of human capability.
Strap yourself in because this 2-Part interview explores the mental and physical extremes of performance.
Mitch's raw honesty and insight made this an incredibly valuable episode, so we thank him for holding nothing back and opening up on his highest highs and lowest lows not just in his performances, but in his life.
Please note: We do discuss mental health, depression and suicide in this podcast. If you or anyone you know needs help we urge you to seek professional help, or you can call Lifeline on 13 11 14.
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
In today’s episode, we're talking everything running!
We love running, it's a really fun topic, and if you're a triathlete or runner, we think you'll really enjoy this episode.
We covered:
- Why do triathletes need to run fast in long distance events?
- How do you go about improving your running speed?
- How many timer per week should a triathlete run?
- How to run a sub 90 Half Marathon
- How to race so that you always run well
And finally, the golden question, How Do You Improve Your Vo2 Max?
Also, we've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Ironman athletes are a special breed, and Tim Van Berkel is one of the top Ironman athletes in the world!
Tim started his pro career back in 2005, and has had multiple career Ironman and 70.3 wins, podiums and special results. Including a career best performance of 7th at the Ironman World Championships in Kona.
We sat down and had a great chat with Tim where he opened up about:
- His best career performances and wins
- How he motivates himself compared to other athletes
- Why his old mindset caused poor performance in the past
- How differently he prepares for races now after 15 years in the sport
- The surprising mental tactics he uses to stay calm and perform well
We always love getting to chat to a pro athlete and this was no exception. We thank Tim for his time and can't wait to see him continue to perform at the top level of triathlons with hopefully some more big results to come.
We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet:
If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
If you want to get our FREE Expert Secrets Cheatsheet of the very best tips and advice from the experts on our podcasts, all in 1 PDF, to help you train smarter and race faster, go to getfastpodcast.com
In today's episode, we talk about the biggest mistakes Triathletes make when training for and competing in an Ironman or 70.3.
These are by no means every mistake, the list of mistakes we see triathletes make is very long.
But fixing THESE mistakes will give you the biggest return on your efforts.
The mistakes include:
- How your training preparation can cost you
- Doing the wrong type of swim training
- Making a fatal mistake on the bike leg
- Not doing enough of a specific style of run session
- Where people are over-doing it in training
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and 4 x Nationals Masters Cycling Champion Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Want to learn the best expert secrets from all our podcast guests in 1 PDF? Get our FREE podcast bonus download here: getfastpodcast.com/hayman
This week we got to speak to Australian Cycling legend Mathew Hayman.
Mat had an incredible career spanning 18 years, a Commonwealth Games Gold Medalist, rode on 3 of the biggest pro cycling teams, holds the record for the most Paris-Roubaix finishes (16) and every cyclist knows THAT Paris-Roubaix win from 2016.
As huge fans ourselves, we could've asked Mat questions for hours, but we were grateful and impressed with the extremely valuable insight he was able to provide us from both an athlete and coaching perspective.
In this episode we covered:
- His new role as Sport Director at Mitchelton-Scott
- How the pro riders are coping right now with corona virus and what he's doing with the team
- Why his famous Paris-Roubaix zwift preparation from 2016 wasn't as simple as most people think
- Some classic insight into that famous victory
- How we should be tackling this period of isolated, indoor training (he would know!)
- And some gold nuggets on the value of focusing on your mental and physical health right now
We thank Mat for his time. And if you are needing some extra motivation, go and watch this video of his Paris-Roubaix win, it truly is one of the most inspiring videos on youtube and will leave you feeling very emotional: https://www.youtube.com/watch?v=8zxnA4asj44&t=37s
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and 4 x Nationals Masters Cycling Champion Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
It’s a crazy time right now, unprecedented is the word being thrown around a lot and it is the most appropriate word. No one knows what’s going to be happening because things are changing hour by hour. BUT, we’re here to talk about something we can control, and something we love doing, and that’s training, exercising, and improving ourselves.
In this episode we're asking the question, how can you keep yourself motivated while training from home?
We also answer the questions a lot of you have on your mind right now with regards to training:
- How do I get through this without going insane?
- What is the most important thing for me to do right now?
- Why is this situation such a blessing in disguise?
- What should I be aiming for?
And the question that you should be asking: What is the BEST thing I can do for my health and fitness right now?
Being able to stay focused is key for this period, and in this episode we share with you exactly our tips and strategies to get through it and come out the other side stronger.
DISCLAIMER: Our viewpoint on the situation hasn't changed, your health is the number 1 priority. We cannot control how this virus is going to impact our lives, however we are using our training as a variable that we can control and as a positive vessel to focus on. But your training should never come at the expense of your health or if it poses as a risk to others.
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and 4 x Nationals Masters Cycling Champion Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
What does the Corona Virus mean for you and your training?
What should you do in this unprecedented time?
Should you stop training? Train less? Train more?
Is it really too much to train in a group?
There are a lot of questions right now, as the world faces a huge challenge in the face of a pandemic.
We recorded this emergency episode as to how we are tackling the situation, what we are advising our athletes do in regards to training and what our resident expert doctors are advising in order to stay as healthy as possible over this period.
Hint: For some people, this training will be a blessing in disguise. However, health comes first! See how you can do both in the episode.
IMPORTANT UPDATE: in this episode we cited a study which showed potential harm in too much high intensity activity resulting in suppressed function of the immune system. In light of this, we have recently found a different study potentially contradicting this, and indicating that high intensity activity has no negative effect on the immune system. We want to provide the most up to date and accurate information possible, and so we are aware of the contradiction in these studies, however the take home message is still the same: we don't want to risk anything that could put us at a higher risk of contracting the virus. And as always, everything in moderation. Regardless of the findings of both studies, common sense would tell us that too much high intensity activity is unnecessary. And you can listen to the episode to find out why our alternative could actually be more beneficial for you than high intensity training anyway.
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and 4 x Nationals Masters Cycling Champion Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
Our episode with Dr Harry was so popular that we had to get him back for a Q and A.
We had a lot of you send in questions after trying Dr Harry's "ketogenic" advice, and in this episode he answers the most common questions and goes into further detail about everything you need to know, including:
- Does eating 'keto' risk your metabolism?
- Can you intermittent fast too much?
- Is higher fat consumption bad for your heart and arteries?
- Is dairy okay?
- How do you make sure you’re getting the range of nutrients, vitamins etc when limiting your diet sources?
- What is the best fuel for long distance events?
- What do you use for recovery after a 1-2 hour training session?
- What should you be having before and during training?
- So are we allowed coffee or not?
- And much more
Listen to what Harry had to say!
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and 4 x Nationals Masters Cycling Champion Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.
If you're as confused as most of us about nutrition; what should I eat? When should I eat it? How much should I be eating? Then this podcast episode is for you.
What an episode this was! We had special guest Dr Harrison Weisinger on this week, who not only happens to be a cycling enthusiast, but really specialises in helping both the general public and athletes with their nutrition for weight loss and performance.
Diet and nutrition seem to be one of the most challenging and confusing topics for most of us, and with all the conflicting information out there, what actually works?
In this episode Dr Weisinger breaks down:
- Where you need to start when thinking about nutrition and weight loss
- An exact meal plan that is successful for both weight loss and improved athletic performance
- How to make sure you stick to your diet
- The 3 key factors that determine your success with your weight
- Exploring the Ketogenic process you should be putting your body through
- Why using an "extreme" method isn't actually as extreme as you think
And as always, a whole lot more! This episode was jam packed with golden nuggets with regards to food, weight and athletic performance. We had 100s of questions and got most of them answered!
If you enjoy it, please leave a review and let us know if there's any questions you have.
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Ironman Champion and 4 x Nationals Masters Cycling Champion Gerard Donnelly, and his son Jordan Donnelly.
See omnystudio.com/listener for privacy information.