Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

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. 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 - Introduction00:40 - Athlete Introduction and Background03:15 - Athlete Results: Data Comparison06:30 - Previous Training Background09:30 - Good Runner; Lacking Endurance12:30 - Changes in Training and Improvements14:30 - Lessons for Age Group Athletes18:10 - Finding Consistency in Training22:45 - Stop Trying to be Perfect23:20 - Learning How To Ride Better26:30 - 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.

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. 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 - Introduction00:45 - Gratitude04:10 - Cycling's Unwritten Rule08:10 - Cycling's Devastating Crashes14:55 - Flanders and Roubaix Review26:15 - Cadence and Gear Selection27:30 - The Most Efficient Cadence31:30 - Training Broad Cadence Range35:00 - Athletes and Gear Range38:45 - Changing Gears Properly48:10 - How To Stay in Your Power Range54:40 - Training How You Race56:30 - 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.

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. Timestamp:00:00 - Introduction00:30 - Heart Break in Tokyo: Gen Gergson's Marathon Journey05:10 - Finding Triumph in Adversity08:45 - Gen Gregson's Session of the Day12:45 - How to Deal with Setbacks15:30 - Recovering From Injury17:35 - Olympic Selection Preparations21:20 - Fun and Challenging Training Sessions22:17 - Training and Overcoming Fear From Injuries27:15 - Cross-Training Between Marathons31:10 - Mindset Shift: Less is Okay35:01 - Huge Leap in Valencia47:20 - Running, Injury Recovery, and Pregnancy56:30 - Half-Marathon to Marathon Journey01:00:44 - Training Sessions: GC to Valencia01:06:20 - Marathon Mid-week Sessions01:11:30 - Gen's Taper Weeks01:15:00 - Running Pain Free01:17:00 - Fun and Family01:22:30 - 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.

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. 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 - Introduction01:50 - Gratitude03:50 - Should You Hi 5 Other Athltetes?05:30 - Is Drafting Cheating For Age Groupers?10:00 - Tour of Flanders Predictions 14:00 - Race Ready Preparations18:50 - Aligning Ability & Expectations26:00 - Gerard Wins Another Aus Title28:40 - 4 Race Ready Key Sessions29:00 - Session #1 34:30 - Session #2 42:00 - Session #3 45:00 - Race Over-fueling47:45 - 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.

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. 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 - Introduction01:00 - Wrong Execution04:25 - Coming Home Strong07:40 - Gaining 20 Watts in 3-weeks12:50 - Learning From The Mistakes17:00 - Staying In Right The Zone19:20 - 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.

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. 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 - Introduction00:50 - Gratitude07:00 - Cycling is Back!16:55 - Indoor World Champs and Aussie Record19:30 - First PT100 Miami: Brownlee Blows Up24:10 - Understanding Your Current Form26:45 - What is Recency Bias?29:30 - Applications to Training35:20 - 3 Peaks Review: Adjusting to the Heat37:30 - Changing Attitudes: Race Time & Performance45:45 - The Hard Pill to Swallow57:00 - How to Get Confidence for Your Race1:00:20 - 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.

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. 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 - Introduction00:30 - Finding A Way to Train04:07 - Athlete Data05:15 - Power Based Training12:50 - Real Life Athletes07:50 - What Would You Rather?09:00 - Athlete Determination12:45 - How You Can Improve14:50 - Your Strengths and Weaknesses20:30 - Specific Changes In Training23:35 - Consistency and Duration24:25 - 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.

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 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 - Introduction00:55 - Gratitude04:15 - Polarised vs Pyramidal15:30 - The Method To Use23:10 - Scientific Testing30:30 - Athlete Requirements Vs Scientific Studies32:00 - Different Approaches to Training36:00 - It's Never One Thing42:30 - Beginner and Intensity46:50 - 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.

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. 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 - Introduction00:55 - Gratitude05:30 - World Athletics Devastating Lost11:50 - Superbowl: Take Your Moment15:00 - Avoid #1: Mixed Zone Sessions21:45 - Avoid #2: Running Too Fast25:50 - Hill Repeats VS Hill Sprints28:15 - Long Runs: Slow Down30:35 - Avoid #3: Ultra Sessions36:05 - Avoid #4: Bunch Rides41:40 - 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.

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 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 - Introduction02:17 - Don’t disrespect the SuperCoach 04:30 - Worst Performance Ever07:10 - High Power, Lower Speed23:00 - Power of Execution26:20 - The Coaches Diagnoses34:30 - What To Do Next37:40 - 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.

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 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 - Introduction01:30 - Gratitude04:00 - The Best Part of the New PTO Tour10:50 - 9 Traits of Successful Endurance Athletes11:15 - Trait #1: The Most Fundamental Trait15:20 - Trait #2: The Best Athletes Do This Delicately19:35 - Trait #3: Attention to Detail24:30 - Trait #4: How To Have Self Belief34:00 - Trait #5: Does Mental Toughness Actually Matter?42:50 - Trait #6: Avoid Choking48:50 - Trait #7: Have You Done The Work50:10 - Trait #8: Rely on Yourself52:40 - Trait #9: Taking Your Chances56:40 - 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.

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. 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.

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 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 - Introduction01:10 - Gratitude05:20 - Power Meter Mistakes08:10 - Practicing Your Position13:20 - Training with the Right FTP Numbers21:50 - Calibrating Your Power Meter23:30 - How to Train with Limited Time?25:10 - Maintaining Aerobic Fitness31:20 - Structured Training Example37:50 - Small Well-Balanced Structure40:00 - Smash Yourself43:50 - Setting The Right Goal Events45:25 - 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.

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. 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 - Introduction01:00 - Athlete Background05:20 - Half Marathon Expectations07:25 - Massive 5km Improvement11:45 - Factors For Improvement18:45 - Learning to Drive Your Own Car21:51 - 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.

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. 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 - Introduction01:15 - Gratitude08:00 - Cyclocross Season15:40 - Do's and Don'ts of Training16:00 - Frequency and Consistency20:21 - Swim: Technique vs Intensity21:25 - Guessing Your Current Fitness25:38 - Neglecting Your Body29:25 - Training Sessions You Enjoy32:40 - Taking Breaks37:00 - Keeping Accountable40:30 - Missing Sessions: It's Okay to Not Be Perfect43:30 - Structured Deloading and Recovery48:45 - 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.

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. 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 - Introduction01:00 - Athlete Background07:10 - Challenges: Time Constraints and Training Structure10:00 - Massive Improvement17:50 - Keeping It Simple19:07 - 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.

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 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 - Introduction01:40 - Gratitude06:35 - Women's Tour Down Under09:45 - Inverse Goal Setting12:50 - How To Predict Your Half Marathon19:20 - Half Marathon Predictor Training Sessions25:10 - How To Predict Your Marathon Time33:00 - Should You Use Old School Methods?35:15 - What Power To Ride At In Your Triathlon38:15 - Half Ironman and Olympic Power Targets41:00 - Triathlon Race Predictor Bike Sessions49:05 - 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.

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. 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 - Introduction01:05 - Athlete Background03:10 - 15-mins a Day05:10 - Starting with Frequency 07:30 - Data and Improvement11:40 - Changing the Distance17:45 - Key Lessons from Marcus' Story26:00 - 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.

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. 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 - Introduction01:35 - Gratitude05:20 - Road Nationals Results11:15 - What We Can Learn From The Elite Races18:00 - FTP: Improvement and Relevance28:55 - Benefits of Long-term FTP Testing32:55 - Clear Metrics in Training34:35 - FTP Isn't Everything37:35 - Improving Your Engine41:55 - The 28-Day Block: Core Sessions42:25 - Key Session 149:25 - Key Session 253:20 - Key Session 359:20 - Key Session 4If 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. 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.

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. 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 - Introduction01:25 - Gratitude05:00 - Holiday Training Rules14:10 - Cycling Fundamentals15:50 -Goal of  Pedalling Technique20:45 - Pedalling Action and Efficiency24:30 - Go to Cadence28:05 - Understanding Bike Position35:00 - Right Gear Shifting38:20 - Riding Erg Mode44:00 - Training Hard Efficiently48:00 - Cornering and Bike Handling55:00 - Reading Your Head Unit Right59:25 - 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.

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. 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 - Introduction02:45 - Biggest Gratitude of the Year05:50 - Biggest Lessons of the Year 202306:30 - Lesson #1: What Is The Right Mindset13:50 - Lesson #2: Individualized Factors to Success18:00 - Lesson #3: Pursuing Balance32:30 - Lesson #4: Training Strategies and Approaches35:30 - Lesson #5: Preparation and Planning40:30 - Better Informed = Better Decision Making43:30 - Lesson #6: Self-Worth and Value54:00 - 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.

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. 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 - Introduction02:50 - Gratitude07:00 - Fun in a Time Trial9:15 - Stage Race Weekend10:45 - Race Tactics15:00 - Tour of Bright Jersey16:20 - Coach Nick's Stage Race Performance21:45 - Trivelo Athletes Time Trial Performances27:20 - Limiting Your Loses31:15 - Al's Tactical Performance36:00 - Last Stage Race Tactics39:00 - Digging Deep In the Race43:00 - Knowledge of the Course45:15 - Smart Riding and Training54:30 - Identifying Key Periods to Race57:30 - Simplicity and Consistency in Training01:01:00 - Experimenting in Training01:05:30 - Value of Regular Testing in Training01:09:30 - 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.

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. 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 - Introduction01:50 - Athlete's Background04:45 - Incredible Power and Endurance06:25 - Testing and Execution08:00 - Massive Improvements11:30 - Keys to Race Day Improvements16:40 - 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.

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 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 - Introduction02:00 - Trekky's Season Recap06:30 - Season's Downhill: Overtraining11:20 - Lessons From The Lows17:30 - Balancing Training, Racing, and Recovery19:40 - Plans and Expectations for Nationals23:30 - Simulation Rides and Recovery26:00 - Coach Nick's Perspective on Trekky's Journey28:00 - Getting Through The Lows31:35 - Confidence and Self-Doubt35:00 - The Turning Point43:17 - The Dark Patch 44:00 - Best Moments: Podium Finish56:57 - Incredible Result: 7th Overall 1:00:50 - Lessons In Resilience1:03:20 - Nick's Experience with Dirty Warrny1:06:36 - Trekky's Dirty Warrny ExperienceIf 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 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 - Introduction01:35 - Gratitude04:30 - Embracing Mistakes06:00 - Marathon Boom15:00 - How To PB Your Next Race19:00 - Things To Focus On20:50 - How To Start The Time Trial36:00 - Where To Get The Most Gains41:15 - Internal and External Inputs52:00 - Efficient Transitions54:00 - 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.

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. 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 - Introduction01:00 - Athlete Profile02:15 - Establishing Baseline04:50 - Key Training Focus09:15 - Crazy Numbers12:30 - Strategy and Determination16:10 - 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.

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 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 - Introduction01:40 - Athletes Post Race Response03:40 - Athletes Generosity04:50 - The First Goal of a Race09:07 - Coach and Athlete Journey16:40 - Objective and Subjective Data Analysis20:40 - Nick's Dirty Warrny Race24:30 - Race Results: Questions To Ask30:20 - Level Of Post Race Analysis Mastery37:40 - Close The Normalised and Avg Power Gap39:05 - The Best Time To Do Your Race Review41:51 - Post Race Analysis: Factors To Consider43:00 - Don't Attach Yourself To The Outcome51:30 - 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.

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. 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 - Introduction01:03 - Noosa Triathlon05:25 - What are our two major principles?16:00 - The pro with the most laser focus18:50 - Anne Haug's Killer Run27:20 - Principles Triathletes Need To Understand31:30 - Priorities in Bike Riding38:25 - Running mistakes in age-groupers45:12 - The key to swim training47:55 - Making Informed Decisions52:20 - Understanding Your Equipment55:00 - 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.

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. 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 - Introduction00:35 - Athlete Background02:15 - Not Reaching His Potential06:45 - Key Sessions of Improvement17:40 - Regular Time Trial Racing19:30 - Adapting to a New Equipment21:00 - Proper Execution24:20 - Biggest Race Win of Career27:00 - Healthy Athlete and Coach Relationship30:00 - 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.

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 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 - Introduction01:10 - Fundamentals of Daily Nutrition05:10 - How Many Servings Of Fruit and Vegetables?06:00 - Why Variety Is Better07:30 - Optimal Servings12:15 - The Problem with Too Much Fibre14:05 - Macro and Micro Nutrients20:20 - How Much Should You Consume?25:00 - Reflecting on our Nutrition29:00 - The Problem With Count Calories36:30 - What to do when you make a Mistake with Nutrition42:00 - Nutrition Timing for Triathletes43:50 - Myths on Nutrition45:45 - Tips on Fueling Before Morning Sessions51:50 - 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.

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 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 - Introduction01:00 - Gratitude05:50 - Lucy Charles-Barclay's Epic Kona Win13:50 - New Ironman Format19:20 - Crazy Cycling Fans21:40 - What is the Norwegian Method23:10 - Difference Between Age-groupers and Pro's26:45 - Concentrating on the Performance vs Results28:10 - Regular Testing: Lactate Testing31:30 - How Much Volume Is Necessary35:45 - What To Do On Weekends39:15 - What Training Intensity To Stick To41:45 - How Much VO2 Work45:30 - How Much Sub-Threshold Work48:45 - Double or Triple Training Days?49:40 - Altitude and Heat Training Camps50:30 - Hill Training52:40 - How Much to Race54:50 - 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.

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. 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 - Introduction00:30 - Athlete Background06:00 - Transition to Running11:30 - Key Running Specific Sessions14:30 - Half Marathon Key Preparation18:00 - 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.

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 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 - Introduction01:45 - Gratitude09:00 - Kelvin Kiptum's Marathon WR19:30 - Women's World Record: Tigst Assefa21:00 - Impact of Shoe Technology24:00 - Kona Ironman Women's Race29:00 - Warning Signs of Overtraining38:00 - Warning Sign #140:22 - Warning Sign #243:45 - Warning Sign #345:00 - Warning Sign #449:50 - Warning Sign #550:30 - Warning Sign #654:40 - Warning Sign #755:20 - 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.

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. 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 - Introduction01:45 - Athlete Background05:40 - Goals and Areas of Improvement09:45 - Jake's Power Numbers10:40 - The Keys To His Improvement15:00 - What Needs To Happen NextIf 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. 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 - Introduction01:18 - Gratitude04:17 - What The NFL Can Teach Us About Racing11:00 - Preparing For a Race Like A Pro14:00 - #1 How Do You Define Improvement?19:44 - Getting More Specific21:15 - Analysing Your Own Performance22:30 - #2 Don't Start A Program Without This25:30 - #3 The Fastest Way To Plateau28:00 - #4 This Will Destroy Your Body Fast30:30 - Use Data Properly35:15 - #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.

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. 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 - Introduction01:30 - Russell's Crazy Background07:10 - Improving After 30 Years 10:50 - The Key Training Session14:15 - 3 Components of Sprinting22:30 - What Did Russell Need?23:40 - Example Training Sessions25:40 - What Data Was ImportantIf 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. 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 - Introduction02:10 - Journey towards UTMB05:30 - Motivation for UTMB06:40 - 100-mile Coaching and Preparation10:30 - Rachel's Coaching Progression12:00 - Rachel's Unique Training18:18 - The Training Mindset25:00 - Running Through Injury26:45 - UTMB Race Preparation30:00 - Just Keep Moving33:20 - UTMB Race Experience37:15 - UTMB Race Emotions44:30 - UTMB Racing Environment48:45 - The Toughest Part of the Race51:30 - The Self Talk54:15 - Everything Hurts57:55 - Surprising Part of the Race1:03:50 - The Last 100 Meters1:05:15 - 4th In the Age Group1:06:45 - Post Race Ice Cream1:07:50 - Post Race Pain1:09:10 - Post Race Reflections1:12:30 - Letting the Body Recover Properly1:13:30 - 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.

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. 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 - Introduction00:40 - Where did the athlete start from?04:00 - Insane cycling improvement09:30 - 10km Run PB inside a Half Marathon16:30 - Training Breakdown19:15 - Watch out for this if you're a beginner athleteIf 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. 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 - Introduction03:00 - How Important Is The Bike Fit Really?03:50 - Order of Priority in Bike Fitting06:15 - Torso Angle11:10 - TT Saddles Selection17:15 - Changing TT Positions23:30 - Goal for Changing TT positions25:00 - Time Spent in a New Position30:30 - Quality Over Quantity36:30 - Ability to Control Your Bike in the Position40:00 - Crank Length43:15 - Cleat Position45:45 - Shoe Size49:10 - Role of Orthotics in Performance54:40 - Changing the Front End of the Bike59:00 - Evolution of TT positions1:01:30 - Hydration Position1:05:20 - Top Tier Improvements and Components1:08:10 - Age Grouper Upgrades1:10:00 - 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.

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. 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 - Introduction07:40 - Jumbo Visma Drama18:05 - Another World Record Negative Split19:10 - What is a Race Ready Phase20:40 - The Goal of a Race-Ready Phase25:30 - Confidence in Race-Specific Sessions26:50 - Race Day Equipment32:00 - Understanding Race Rules34:30 - Race Day Nerves and Mindset36:50 - Confidence in the Process37:30 - Confidence in Knowing Your Numbers43:00 - 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.

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. 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 - Introduction01:30 - 3 Things to Find 5% Improvement06:50 - Where can you find more speed on the course?09:00 - Can you go too aero?13:00 - The final ingredient16:50 - 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.

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 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 - Introduction03:50 - Gratitude05:15 - Our Vuelta Prediction Comes True07:20 - How To Minimize Your Loses: Remco's Bad Day11:30 - Don't Take An Ironman Lightly14:00 - #1 How Far Away Is The Race?17:20 - #2 What Equipment Do You Need?22:00 - #3 Getting a Coach or Training Program23:25 - #4 The Key Ingredient To Your Ironman Preparation31:30 - #5 Monitoring Your Training Volume Increase35:15 - #6 Recovery from Your Big Sessions41:50 - What Is The "Bare Minimum"43:20 - #7 Be Prepared to Get Outside Your Comfort Zone and Make Some Sacrifices47:52 - #8 Ironman Nutrition Strategy50:50 -#9 What Kind Of Course Is It?55:00 - #10 Race Plan: This is EverythingIf 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. 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 - Introduction01:15 - Athlete's Background04:05 - Injuries and Setbacks09:30 - Where He Is Now14:00 - What Were The Key Training Sessions17:30 - 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.

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. 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. SiS, or Science in Sport, is a brand we endorse and use ourselves. SiS offers an array of energy products like gels, bars, hydration, carbs, and protein solutions, all aimed at optimizing athlete performance and recovery. Their products also undergo rigorous banned substance testing, assuring athletes of their safety and quality. 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 scienceinsport.com.au and use the code "trivelopodcastSIS" when you check out. Timestamp:00:00 - Introduction02:10 - Why We Do Gratitudes In Every Podcast04:00 - Athing Mu's Mental Health Statement06:45 - Adjusting A Race When You're Sick10:50 - Wild Vuelta Tour15:00 - #1 What's In Your Control?17:30 - #2 Why Constant Success Isn't The goal19:00 - #3 Trick To Not Think About Fatigue24:50 - #4 Who's Responsibility Is It?27:45 - #5 The 1-second Rule32:30 - #6 Gerard's Favourite Quote33:10 - #7 The Will to Prepare has to be Greater than the Will to Win35:30 - #8 Whatever You Do Just Keep Moving Forward42:00 - Benefits of Advancements in Sports Science46:00 - Be Mentally Tough to Execute 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.

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. 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. Timestamp:00:00 - Introduction00:30 - Athlete Background01:50 - 4-month Progression04:50 - Benefits of Structured Program06:10 - Half Marathon PB09:00 - Focus on the Greater Gains11:30 - Confidence in Your Ability12:30 - Standard Training Structure14:50 - Surprising Run Tactics To Improve Half Marathon 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. There were two athletes this year who looked unbeatable, Pogacar in cycling and Ingebrigtsen 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 - Introduction01:30 - Recovery Progression03:45 - Partnership with Dirty Warnny05:05 - The Upset of the Year07:30 - Win the Race First11:00 - Adjust Your Race Accordingly13:30 - How did Josh Kerr beat the unbeatable?16:30 - Why Your Racing Strategies Need To Change20:30 - The Most Obvious Race Mistake To Make23:10 - How Many Different Race Plans Are There?30:00 - The 1 Thing That Will Ruin Your Legs36:30 - You Must Do This Before Race Day39:00 - How Does Kristian Blummenfelt Do It?43:45 - Don’t Let Your Mind Beat You48:30 - 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.

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 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 - Introduction01:30 - 2 Tips to Improving Your TT time06:50 - Where Are The Biggest Gains07:40 - When to Ride Harder11:40 - 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.

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 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 - Introduction01:40 - Paul’s session of the day03:40 - Optimal Running Form07:00 - Form Correction Process10:55 - Role of Arm Movement15:35 - Person’s Ability to Change Technique17:10 - Running Misconceptions20:20 - Factors Affecting Form and Efficiency23:00 - Upright Running Form25:00 - Turning Off Muscles26:30 - Common Running Mistake30:00 - Relaxing the Upper Body31:00 - Hip Forward Movement32:30 - Limitations in Flexibility35:30 - Heel Lift and Knee Propulsion37:55 - Ground Contact Time40:00 - Most Efficient Running Method43:30 - Optimal Cadence45:15 - Paul Chelimo (Example)48:50 - Keeping Form in Fatigue51:00 - Running Mechanic vs Walking Mechanic54:50 - Role of Correct Mechanic in Injury Prevention1:01:15 - Paul’s Thoughts on Running Shoes1:04:15 - 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/ 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 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 - Introduction00:50 - What was Fiona doing wrong?06:30 - The biggest key change we made to volume08:00 - What power zones were most important11:25 - What intensity needed to change16:10 - How we can guarantee 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.