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 to the 2nd part of our two-part episode on training skills to improve your speed. The significance of these skills in your training and racing cannot be overstated, hence we find ourselves presenting this topic in two parts. In our previous episode, we focused on effective training specificity, understanding patience in improvement, mastering the art of data utilisation against your own individual needs, and more. Tune in as we go through our biggest lessons in Part 2.   Timestamp: 00:00 - Introduction 01:10 - Gerard's Recovery Journey 03:00 - Benefit of Technology 05:30 - Women’s 1500m World Record 10:25 - Exciting Diamond League Performances 15:45 - Taking The Risk. 17:00 - Top Training Skills to Master Continued 18:10 - Ability To Adjust Execution and Expectations 23:35 - Taking Ownership 26:00 - Looking At Data Objectively 36:40 - Identifying Key Sessions in Training 42:00 - Ability to Identify and Understand Strengths and Weaknesses 48:00 - Testing Improvements 50:20 - Get This One Right! CONSISTENCY 54:15 - Personal Favorite Skill If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Take a moment to reflect on your training abilities. Are you truly proficient in training? Do you believe your training methods yield effective and efficient results? It has been observed that even when two athletes are provided with identical training programs, their experiences and outcomes can vary significantly. Training well is an art. In this episode, we will guide you through the essential training skills you should strive to develop in order to maximize your training potential and ultimately enhance your performance.  Timestamp:00:00 - Introduction01:45 - Trusting the Process03:30 - New Shoe Rotation05:25 - Lionel Sanders’ Nutrition13:10 - Form is not Forever18:40 - Seeing pros at the start of the season vs the end20:50 - Top Training Skills to Master21:17 - Preparing Properly for a Session27:55 - Being Patient with Improvement38:45 - Getting and Understanding Data43:18 - Respecting Your Ability If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Professional athletes, particularly triathletes, cyclists, and runners, typically train for 25 to 35 hours per week. However, the average age group athlete typically has a maximum of 10 to 15 hours to train, with a more realistic range of six to 10 hours.  In this episode, we will discuss why it is not advisable to follow the exact same training program as a professional athlete. While we aim to learn from the pros, we only want to model not copy their methods to improve our own training. Otherwise, we are setting ourselves up for failure by attempting to adhere to an unrealistic program.  Tune in to find out the optimal weekly training volume for the age grouper. Timestamps:  00:00 - Introduction01:20 - Gratitude04:00 - Gerard’s Recovery Journey12:00 - Why We Do This Every Episode18:45 - Incredible Racing Experience in China23:00 - Coach Gerard's Race Team Tactics26:00 - Racing and Surviving a Breakaway35:45 - How Did Roglic Win The Giro?38:38 - Top Athletes Still Make Mistakes46:40 - Age is NOT a limiter49:00 - Friendship in Sports: Cavendish and Thomas51:50 - Training: Age Groupers vs PROs59:00 - Training Expectations and Motivations1:05:00 - Our Biggest Training Myth Dispelled1:09:00 - The Love/Hate Relationship of Training   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 shift our focus to the Olympic triathlon, a widely pursued triathlon distance. The Olympic triathlon consists of a 1.5-kilometer swim, a 40-kilometer bike ride, and a 10-kilometer run. And it takes specific training and racing preparation to get it right. This episode is a part of our ongoing series on effective event training. We've covered a range of challenging races, including marathons, half marathons, Ironman, and half Ironman.  Timestamps:00:00 - Introduction01:00 - Gratitude03:25 - Rehabilitation from Injury06:20 - Generosity of People07:15 - Giro d'Italia: Remco Time Trial and Covid12:00 - Racing to Feel: Get In Tune with Your Body21:00 - La Vuelta Femenina24:40 - Norwegians Not Performing Well26:50 - Form is Fleeting28:35 - Expectations: Perform When it Counts31:30 - Olympic Distance Triathlon: Swim Training36:20 - Olympic Distance Triathlon: Bike Training45:00 - Olympic Distance Triathlon: Run Training48:30 - Importance of Running off the Bike training53:00 - Race Day Warm Up57:30 - Practice Race Day Nutrition1:00:30 - Race Logistics If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 episode features the expertise of running shoe specialist, Mitch Lorkin. Mitch has been on the podcast before and in the last episode, gave a great overview of running shoes and shoe selection. In this episode, we really focus on what you need to understand with the technical aspects of shoe design, and what you can safely ignore. Join us as Mitch shares valuable insights on how to choose the right shoe for your needs. Mitch also highlights common mistakes people make when picking their running shoes, and finishes by providing the best tips you can keep in mind when you're picking your next shoe.  Whether you're a beginner or an experienced runner, this episode is packed with practical advice that will help you maximize your running potential and performance with a shoe that suits you.   Timestamp: 00:00 - Introduction 00:50 - Mitch's Session of the Day 02:00 - Mitch's Thoughts on Cycling Shoes 03:00 - Running's Impact on Cycling Strength 04:20 - Balance Between Feel and Technicality 07:45 - The Categories in Selecting Shoes 11:30 - The Next Big Change In Footwear 14:40 - The Importance of Understanding Biomechanics 15:30 - Neutral Vs Structured Shoe 17:40 - Shoe Type Indicators 21:00 - Top Shoe Categories in The Market 23:50 - Frequently Sold Neutral Trainers 25:20 - Super Shoe Technology 27:45 - Top Super Shoe Brands 30:00 - What People Need to Know About Shoes 36:30 - Foot Mechanics for Pro Athletes 44:10 - Pro Tips on Choosing a Shoe   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 have an exciting lineup of topics to discuss. From the recently concluded Boston and London marathons, to the end of the spring classics racing season, and a shocking revelation in the world of triathlon, there's plenty to keep us engaged.  If you've been following the news lately, you might have already heard about the big doping scandal that has rocked the triathlon world, and we'll be diving into the details of that as well. So sit back, relax, and get ready for an action-packed episode!   Timestamp: 00:00 - Introduction 00:55 - Gratitude 02:50 - PTO Ibiza 08:45 - Triathlon Doping Scandal 19:15 - Bank of Fitness: Brett Robinson’s Form 22:25 - Boston Marathon: Kipchoge Humble in Defeat 25:35 - London Marathon: Kelvin Kiptum’s Incredible Performance 31:50 - Sifan Hassan’s Impressive Marathon Debut Win 36:45 - Spring Classics Performance: Demi Vollering 40:40 - How PROs Beat PROs? 44:00 - Summer Racing Series: Learn From The PROs   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 we have a really exciting announcement: we are launching our second podcast, The Alt Route Podcast. We’re finding more and more people are turning to alternative cycling training and racing events, and we think it’s worth talking about. Therefore the podcast will be bringing you training and racing advice, event updates and analysis of the professional racing scene. This podcast is going to be hosted by our cycling coach here at TriVelo Nick Locandro. Not only is Nick a highly talented cyclist himself, he is an enthusiast about everything to do with off road cycling; gravel, mountain bike and anything adventure related.  This Alt Route Podcast is dedicated to covering the exciting and challenging off road and alternate events that is growing enormously in popularity around the world. So if you’re a fan of anything off road this podcast is for you. Nick will also be joined in special episodes by professional cyclist Brendan Trekky Johnston. Trekky is a five time Australian mountain bike champion, winner of the Dirty warnie, honorable National Road series overall winner, third in the men's national elite road race, top 10 on the general classification of Tour Down Under, national gravel champion and one of 35 athletes selected in this year's lifetime Grand Prix series in America. He is also a member of the giant off road team and will be joining Nick to discuss a lot of the races and events happening throughout the year So in today’s episode we are joined by both Nick and Trekky to talk about the new podcast, some of the pro races that have just taken place and more about off road training and racing.    Timestamp: 00:00 - Introduction 01:15 - The Belgian Waffle Ride 07:00 - Race Gear Selection 12:00 - High-Level Racing Preparation 16:15 - Gravel Racing Podcast: Alt Route 18:30 - Great Atmosphere of Gravel Racing 21:30 - The Love for Endurance Racing 27:20 - Gravel Racing Challenge 32:50 - Australian 3 Peaks Challenge 32:40 - Gravel Cycling Training 38:28 - Exploring a New World in Endurance Rides 40:30 - Trekky’s Training Block 47:00 - Load Management and Avoiding Burnout 49:30 - Life Time Grand Prix 55:30 - Opportunities in Gravel Racing 57:30 - Alt Route Podcast Goal and Plans If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Join us in this episode as we delve into the exciting moments that have taken place in the spring classics racing these last few weeks. After spending two incredible weeks in Belgium and France, we got to see up close what makes the pros so good, and what we can take from their training and racing tactics. These lessons apply to any triathlete or runner, and not just cyclists. And as amateur athletes there are key things you want to do that the pros do, and key things that we should be avoiding! Plus, we raced the Paris Roubaix Gran Fondo and rode as a team to try and win it, listen in to hear how we went. Timestamps: 00:00 - Introduction 01:30 - Gratitude 07:15 - Cobbles and Tire Pressure 12:00 - Cobbles: Is Riding Fast Better Than Riding Slow? 17:30 - What Makes the Pros Truly Different 20:45 - Things To Focus On To Win A Race 30:10 - When To Attack In A Race 41:20 - Understanding The Art of Racing 45:35 - When It's Okay To Burn Your Matches 50:15 - Ultimate Race Positioning 56:50 - Epic Spring Classics Experience 1:19:40 - The Famous Roubaix Velodrome If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. In this episode, we are continuing our series on preparing for an event properly and today's focus is on the marathon. There's nothing we love more than seeing our beloved sport of running, grow. And I've had more and more friends reaching out over the last couple of years who have entered a half or full marathon and are looking for guidance. And since the pandemic, it seems more people have taken up running.  Today we're taking you through how to tackle the monster that is the marathon, how to train properly for it, how to get through the actual race, how to stay uninjured, and much, more. Timestamp: 00:00 - Introduction 01:40 - Gratitude 08:55 - Big Summer Season in Europe 10:45 - Volta Catalunya: Remco vs Roglič 16:30 - Form + Tactics 17:30 - World Athletics: Sydney Mclaughlin 20:40 - 400 meter: Cathy Freeman 22:20 - Overriding Expectations 25:10 - What is a Marathon? 27:45 - Gerard’s Marathon Experience 36:55 - Marathon Goal and Training Plan 40:45 - Marathon Requirements: Endurance Preparation 42:40 - How Long is Too Long? 48:00 - Marathon Load Progression 53:00 - Frequency of Training 55:00 - Importance of Cross Training 57:25 - Marathon Training Week Sessions 1:05:20 - How to Execute The Marathon Race 1:10:10 - Coach’s Advice Before The Race If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Kelland O'Brien at just 24 years old is already having a cycling career to remember. On the track, he is a two-time world champion, commonwealth games gold medalist, and Olympic bronze medalist. He had his first professional year on the road last year and is already showing how exciting a rider he is and will be. But he's not just an impressive young rider physically, mentally as you'll hear in this episode he is another Aussie athlete that you want to get your full support behind. The way he gives insight into his racing and training and how he goes about things, there is a reason that he's been so successful. And you don't get two World Champion titles for nothing.   Timestamp:  00:00 - Introduction 04:09 - Kell’s Session of the Day 05:46 - Sessions Before Race Days 07:00 - Pre Race Preparations 09:20 - Track to Road Racing 10:55 - Managing Training Load 16:45 - Last Year’s World Tour Experience 20:50 - Making It To The Top 24:00 - The Importance of Confidence in Racing 26:30 - Kell’s Mentors 28:11 - Sitting On The Back 31:10 - Vuelta Experience 35:00 - Paris Nice Time Trial 41:07 - How It’s Like Be A World Champion at 18 44:00 - What It Looks Like to Prepare for World Champs 47:00 - Importance of Enjoyment 51:00 - Regular Contact with Family 52:20 - Appreciating The Journey 54:00 - Brisbane 2032 55:30 - How To Process Disappointments 59:20 - The Motivation To Keep Going 1:01:30 - Grand Tour Goal 1:03:00 - Spring Classics  1:04:15 - Team Pursuit: 600 Watts Power   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Jimmy Whelan is probably Australia’s best rider that doesn’t have a professional contract. After 3 years with EF education he lost his contract after a rough year of results due to some big injuries from crashes. But he doesn’t want your sympathy, he’s just dedicated to his dream of being a contracted pro rider again, and is currently living and supporting himself in Europe, training the house down to make that happen.  This episode with Jimmy is inspiring and moving, as he discusses the difficulties he has faced and the sacrifices he has made in pursuit of his dreams. The episode offers a glimpse into the life of a professional cyclist and the challenges they face, including the unpredictable nature of the sport and the financial difficulties that arise when a contract is lost. Despite the setbacks Jimmy has faced, his unwavering determination to succeed serves as a testament to the power of perseverance and dedication Timestamp:00:00 - Introduction To Jimmy Whelan06:45 - Jimmy’s Session For The Day08:15 - Jimmy’s Journey: Running To Pro Cycling12:45 - Falling In Love To Cycling15:00 - U23 Tour of Flanders: First Win19:00 - Spring Classics20:00 - Fast Progression To Cycling22:15 - Mentorship and Learning The Basics25:00 - Ability Over Experience28:00 - Thinking About Winning Races31:30 - Giro d'Italia Experience34:00 - Preparation For The First Grand Tour37:00 - Volume and Intensity Workout Samples40:00 - Keeping A High Cadence41:30 - Altitude Training and Adaptation46:05 - Injuries and Unemployment49:35 - Strong Mindset: Motivation and Determination57:30 - The Process of Getting a Contract1:01:00 - Races: Keeping The Fitness1:05:00 - Waiting For The One Phone Call1:09:00 - Balancing Training, Support, and Employment1:14:40 - Resilience: Getting Back to the Start Line1:17:00 - Ability and Power Numbers1:22:45 - The Frustrations: Stuck In Limbo1:27:30 - Opportunity From The Nationals1:29:40 - Putting Out the Ego If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 it comes to the morning of your race, how prepared do you feel? Are you ready to nail your best performance? In this episode, we reveal our ultimate race day checklist: we share our tips for preparing your body and mind for peak performance and hopefully a PB.  Because when it comes to race day, it’s almost impossible not to feel overstimulated by everything around you. Races and events are high energy, and it’s important not to psych yourself out. From equipment checklists to warm-up routines and nutrition strategy, as well as your actual race strategy and mindset, in this episode, we’re covering everything you need to know to prepare for race day properly. Timestamp: 00:00 - Introduction01:20 - Gratitude04:50 - How To Adjust In The Heat08:10 - The Cycles Of Motivation In Training12:40 - Finding Your Triggers In The Sessions18:00 - Crushing Your Race Day Strategy19:05 - How To Set Yourself Up For Success24:00 - Why You Should Have A Checklist35:00 - Warm Up: Getting The Mind In Tune38:00 - Key Things To Focus On Before The Start44:20 - Common Mistakes To Avoid50:15 - The Power Of Self Talk57:00 - The One Second Rule/Strategy If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 episode is about individualising and tailoring a program to YOU. "Individualised" program is one of the buzzwords in coaching and training, but we want to straightaway dispel the myth that every single person has to have an individualised and tailored program, because realistically, that's just not possible.  There are things that you do need to tailor and individualised to YOU based on many factors that we discuss. What do you need to change to suit your individual needs, your individual abilities, your individual level as an athlete, your training history, and many other factors. PLUS as always we talk about everything happening around the world of triathlon, cycling and running. Timestamp: 00:00 - Introduction 01:30 - Gratitude 05:30 - What has Caught Our Attention 17:45 - Managing Expectations For None A Races 26:00 - Focusing on the Goal 29:00 - Individualised Program: Key Factors to Consider 34:25 - What are Your Individual Needs? 39:00 - Planning: Realistic and Viable 43:00 - A Golden Lesson to Understand 47:00 - The Most Important Data: FEEL 54:00 - 3 Core Training Principles 59:00 - Program VS How You Feel If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Lucas Hamilton is a 27-year-old Australian cyclist who rides for UCI World Tour team Jayco Alula. He already has many impressive results to his name, including competing in all three major Grand Tours and placing 13th in the 2022 Giro.  In this podcast episode, recorded just before the Tour Down Under and after the Australian Road Nationals race in January, Lucas shares his mental strategies and insights as a top athlete.  The interview includes an exclusive post-race analysis of the Australian road nationals race, where Lucas had an impressive showing but faced some obstacles that impacted his results.  We get an insight into his training and racing preferences, nutrition, and the things Lucas does that have him racing at cycling's highest level. Timestamp: 00:00 - Introduction 03:20 - Lucas’ Session of the Day 04:20 - Insights on the Nationals Race 14:30 -  Lucas’ Self Analysis of the Race 21:30 - Pre-Training Meal and Nutrition 23:35 - Pre-Race Meal 24:20 - Favorite Guilty Food 25:25 - Diet Change for Race Weight and Performance 26:26 - Calorie Goal Per Hour Pre-Race 28:16 - Specific Training Method That Made Great Impact 29:40 - Weight Training 31:10 - Does Lucas Love Riding Zwift? 32:20 - Weird Stuff Pros Do That Has No Impact On Performance 33:30 - Favorite Recovery Strategy and Gadgets 34:25 - Pro Race Tactics for Conserving Energy 36:25 - What Makes Top Cyclist at the Peak of their Game? 38:35 - Luca’s Goals for the Year If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Looking to tackle a Half Ironman triathlon but not sure where to start? Tune in to our latest episode where we share expert advice on how to prepare properly for this grueling event. We cover everything from how to train effectively, how much time you need to dedicate to training, and what level of experience is required to take on the challenge. We also delve into the specifics of preparing for the swim, bike, and run legs, sharing example training sessions to help you build the stamina and endurance required to complete the race. We discuss nutrition strategies to fuel your body during training and on race day, as well as effective race-day strategies to help you achieve your personal best. Join us as we share our top tips and insights to help you prepare for a Half Ironman like a pro. Whether you're a seasoned triathlete or just starting out, this episode is designed to help you get to the start line confident you'll be able to give your best performance. Timestamp: 00:00 - Introduction 01:00 - Gratitude 05:15 - What has caught our attention 09:30 - ON Athletics Club Australia 14:40 - Flexibility: Performing Well Amidst Adversity 21:35 - How to Prepare For a 70.3 22:00 - Time Needed to Prepare for a 70.3 30:50 - How to prepare for the swim? 35:25 - How to best prepare for the 90K time trial? 45:00 - How to prepare for the half marathon? 48:38 - Specific Intensity Sessions and Impact of Elevation 53:56 - Bonus Tips 1:02:30 - Expectations and Recovery after 70.3 If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Lachlan Morton has made a career out of pushing the boundaries of what it means to be a pro cyclist. With a love of adventure and exploring the world by bike, he has been willing to break the traditional rules of cycling and ride his bike on his own terms. Touted as one of cyclings most interesting athletes, this conversation was always going to be awe inspiring and yet he still managed to surprise us with some of the details behind his epic feats on the bike. He was one of Australia's most "promising" young athletes, yet after just 2 years on the World Tour Circuit he left his team to find more meaning on the bike. What followed has been nothing short of an epic career in cycling, but in very non traditional ways. He has many impressive feats to his name, such as winning the tour of Utah in 2016, holding the world record for the Everest challenge, riding the Tour de France solo and self-sufficiently and beating the peleton, and raising significant funds for multiple charitable causes. Morton's mindset, personality, and achievements are inspiring to any athlete around the world. This conversation dives into his entire career and offers insights into the mindset and personality that makes him tick. Timestamp: 00:00 - Introduction10:25 - Lachie's Session of the Day16:00 - Lachie's Competitive Cycling Journey27:00 - Crazy Discipline of a 13-year old32:10 - World Tour: The Tipping Point41:00 - A Different Way to Race46:00 - Sneaking His Way Home49:45 - Shared Relationship, Shared Experience1:01:00 - Handling Criticisms1:03:15 - The Unique Opportunity1:08:40 - Coping with Intensity and Endurance1:12:20 - Big Aerobic Base1:14:30 - Grand Tour with Giro and Vuelta1:20:00 - The Ability to Adapt: Controlling How You React1:34:45 - Cycling to Make an Impact1:42:30 - Surviving The Colorado Trail 2:01:10 - Lachie’s Reflections If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Stuart McSweyn has had a remarkable career so far, specialising in the 1500m athletics event. He has had an incredibly consistent few years of racing performances, mixing it in with the world's best on the track. He currently holds the Australian record at the 1500 meters with a blistering time of 3:29. Also in the 3000 meters at 7:28, plus a 5K PB of 12:56 and a 10K PB of 27:23.  Listen as Stuart responds to questions around training and racing, his Tokyo Olympics performance, and his preparation, experience, and mental approach looking ahead of the Paris Olympics. PLUS we discuss the upcoming World Cross Country champs where his relay team are Australia's best chance at a medal. Timestamp: 00:00 - Introduction 06:19 - Stewie’s Session of the Day 09:30 - Feel Based-Athlete 12:00 - Training Adaptability 15:00 - Team Environment 17:00 - Tokyo 2021 Experience 20:15 - Olympic Lessons to Prepare for Paris 24:06 - Olympic Village Experience 26:30 - Strength in Resilience 32:00 - Trusting the Process 36:30 - Mental Race Preparation 42:30 - Race Execution 47:00 - Pre-Race and Race Day Self Talk 49:30 - Getting Through COVID 52:30 - Training and Goals Leading to Paris 58:55 - Training Volume and Intensity If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 topic is = how to dominate your local race no matter what your ability. This is really exciting topic because a lot of racing comes down to execution and many things outside of your actual physical ability, meaning you can get a much better performance even if you're not the strongest athlete. A lot has also happened in the world of triathlon, cycling and running; one of the greatest cyclists of all time has announced his retirement, breakout performances from young Australian runners and how to avoid shoe thiefs in your area!   Timestamp: 00:00 - Introduction  09:15 - What Has Caught Our Attention 27:50 - How To Dominate Your Race 34:10 - Tactics and Positioning  38:40 - Where to Position Yourself  44:40 - The Ripple Lag Effects  50:00 - Understanding the Course  54:00 - Conserving and Saving Energy  1:00:00 - The Key: Patience   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   AUDIO ISSUES: Please note we had audio issues with the first 6 minutes of this episode, specifically minutes 4-6 the audio is very choppy but then it clears up for the rest of the episode. We also had video failure for those who like to watch, the episode is still up on youtube but there is no video after the 6 minute mark. Regardless, we were so excited to have Joe Friel back on the podcast. He is one of the most renowned thinkers in the world when it comes to training for the ageing athlete, with specific works including his book "Faster After 50". He is a world class triathlon coach and author of several other books on endurance sports training, including "The Triathlete's Training Bible" and "The Cyclist's Training Bible." He is also the founder of TrainingPeaks, a popular software for tracking and analyzing training data. Friel has worked with athletes of all levels, from beginners to Olympians, and is considered an expert in the field of endurance sports training. Timestamp: 00:00 - Introduction 01:05 - Project For Coaches 02:10 - Lessons For Athletes 03:50 - Aging: Faster After 50 13:10 - Maintaining Fitness 17:15 - How To Maintain Muscle Mass 26:30 - How To Be A Balanced Athlete 33:40 - Key Contributing Factors For Consistency and Balance 41:00 - Zone 1 and Zone 2 Training 44:00 - Training For Endurance Events 49:00 - Key Sessions To Improve Performance 55:20 - Intensity Training For Aging Atheletes 57:45 - Joe’s Message To Athletes and Coaches If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 guest today is one of the most influential people in Cycling and Triathlon training, and that’s because he was one of the original founders of the 80/20 rule, commonly referred to as Polarised Training. Even if you haven’t heard of him, basically the entire world of cycling and triathlon now train to this principle of, 80% of your training is to be easy, and only 20% hard. His name is Dr Stephen Seiler, he is a Professor of Sports Science, earning his doctoral degree from the University of Texas at Austin and has lived and worked in Norway for over 20 years as a university teacher, researcher, and leader. He still resides in Norway and it’s no wonder that they are at the forefront of training development with minds like his leading the way. We went for almost 2 hours in this interview and we could’ve kept going. We are big fans of his work and are very familiar with majority of his teachings and principles, but even we were surprised about some of the controversial opinions he holds around the wrong things the world is still doing in training. We clarify exactly what polarised training actually means, we dive deep into training intensity and what the optimal training sessions actually are, we discuss the value and limitations of VO2 max training and a whole lot more. This was such an enjoyable episode. Timestamp: 00:00 - Introduction 00:42 - Dr. Seiler’s Day 02:05 - What’s Easy Endurance Ride for Dr. Seiler 06:42 - 80/20: Polarised Training Defined 13:35 - Get Away from the 7-day Micro Cycle 17:45 - Frequency and Consistency 20:30 - The 14-day Cycle 27:30 - Failure with Trying Harder 32:00 - Structuring a 14-day Cycle 37:40 - VO2 Testing 43:30 - Lactate Tolerance 47:20 - Frequency, Volume, and Intensity 53:20 - The Right Intensity for High-Level Athletes 1:03:45 - The Recovery Clock and Alignment 1:12:20 - Staying in the Threshold Zone 1:20:20 - Should Aging Athletes Avoid Intensity? 1:30:30 - Data Triangulation 1:40:24 - Dr. Seiler’s Training with Scottie Pippen If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 the podcast for 2023! Today's topic is training and racing for 2023, what's in and out? What are we sticking with and what are we throwing out the window or into the rubbish bin. Plus we discuss the Australian National titles, what we learnt from the pros and what we learnt as masters athletes. Timestamp: 00:00 - Introduction 01:05 - Gratitude 06:45 - What Has Caught Our Attention: Australian Nationals 22:45 - Masters Category: Importance of Recon 26:50 - In: Having a Plan and a Process 31:55 - Out: Less Focus On High Intensity 34:38 - In: Specificity of Training 37:13 - In: Heat Acclimatization and Heat Training 41:05 - Out: Not Having a Good Hydration and Nutrition Strategy 41:53 - Out: Relying on Data Only 43:50 - In: More Recovery 45:15 - Out: Becoming a Prisoner to the Program 48:18 - In: More Cross Training If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 guest today is an Australian cyclist who has just recently made the move from Jumbo-Visma, one of the biggest pro cycling teams in the world to Australia's Pro team BikeExchange-Jayco. He was a bit of a late bloomer to cycling however, he very quickly moved up the ranks of Australian cycling, and received his professional contract only a few years ago.  This is the insight into the story of Chris Harper, who takes us behind the scenes of what it was like to first turn pro, what it means to be a cyclist in one of the best teams in the world, and tells us what's fact and what's fiction about life as a pro cyclist.  This was a really enjoyable interview, and we thank Chris for being so open about his training, his specific sessions, a lot of the details about his life, and his upcoming aspirations on his new team.    Timestamp: 00:00 – Introduction 03:41 – Chris Harper’s Rest Days 07:00 – Chris’ Cycling Journey 15:20 – The Turning Point 20:40 – What Chris Did Differently to Be Successful 23:25 – The Key Change (Intensity Control) 25:30 – Training with Jumbo-Visma 27:40 – Signing Pro Contract Jumbo-Visma 30:45 – Training Structure of a Pro Athlete 39:15 – Lactate Testing and Tracking 39:55 – Australian National Road Jersey Title 42:55 – Season with BikeExchange 44:50 – Chris’ Grand Tour Experience 51:40 – Pro Diet and Nutrition 56:50 – A Day in The Life of Chris  1:01:20 – Insight into Chris’ Training Block 1:03:40 – Experience with the World’s Best Cyclist 1:07:30 – Chris’ Future Goals If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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've made it to the final podcast of the year. It's one of our favorites that we do each year. Today we'll be going through the best athlete performances of the year, our biggest training and racing lessons, and reviewing our favourite podcast guests! So much does happen over the course of a year so it's really exciting to think about things that work, things that you've changed in training, things that we've tried, things that we've learned, and some of the really cool moments that have happened in sports. We'll be back in the first week of January and we can't wait to bring you more episodes in 2023! Unfortunately, we had audio quality issues for the first 25 minutes or so of the episode so please bare with us through this before the audio gets better! Merry Christmas and a Happy New Year from us. Timestamp: 00:00 - Introduction 01:13 - Gratitude For The Year 06:17 - Don’t Get Defined By The Outcome 09:10 - Top Performances Of The Year 16:56 - 6 Biggests Lessons Of The Year 43:55 - Favorite Guests Of The Year If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 December the holiday period rolls around and for every athlete the same dilemma comes up; How do you manage your training around Christmas, around New Year's or if you’re potentially going away on holidays. So, in this episode, we're going to be talking about the top seven tips you can take throughout this whole holiday period to make sure you get the most out of it and you come out the other end either maintaining your fitness or coming out stronger. Timestamps: 00:00 - Introduction 01:38 - Gratitude 05:00 - What Has Caught Our Attention 16:15 - Enjoy The Journey 18:49 - Splitting The Word Champs 24:41 - Sensational Marathon Debut 26:47 - Top 7 Holiday Training Tips 27:30 - Tip #1: Prioritise Enjoyment 29:20 - Tip #2: Keep Your Fitness 31:01 - TIp #3: Set A Holiday Structure 36:00 - Tip #4: Cross-Training 38:42 - Tip #5: Don’t Wait Until January 1st 41:20 - Tip #6: Get Creative With Logistics 45:30 - Tip #7: Don’t Train Yourself To The Ground If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 guest today, Brad Beer, is a physiotherapist known for his expertise in treating running and triathlon related injuries as a physiotherapist with over 15 years experience. He's also an exercise scientist that has worked with high level athletes and national programs. He's passionate about putting out helpful content for runners through his podcast, the Physical Performance Show, which aims at educating athletes. Brad, was a junior elite triathlete himself who has collected multiple podium and championship wins at an age group level.   Timestamp: 00:00 - Introduction 06:25 - Brad Beer and What Physiotherapy Means To Him 08:10 - Two Main Reasons People Get Stuck With Injury 09:55 - Healing: Readjusting Expectations 11:50 - Outlining Risks and Making Right Decisions 14:20 - Common Injuries With Endurance Athletes 18:15 - The Importance Of Calf Work 25:40 - Benefits Of Progressive Workout 27:50 - Two Variables Running Injuries 30:50 - Most Predominant Injuries with Bike Riders 32:40 - Tips To Get To The Start Line Healthy 35:00 - How To Reduce Injuries While Doing Hard Intensity Workouts 39:10 - What Triathlon Means To Brad 40:50 - The Man Who Taught Brad The Most   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Endurance athletes love a challenge, that’s no secret and a new type of challenge that is taking the cycling world by storm is the option of gravel racing. So, today in the podcast to talk about cycling, gravel racing and more, we are joined by a guy with a few major gravel racing victories to his name already. He’s a gun cyclist, former director of both men’s and women's NRS professional racing teams, and most importantly, he’s one of our cycling specialist coaches here at Trivelo. We apologize for the choppy sections of the video and audio, which were caused by technical difficulties while recording the podcast. Tune in and enjoy!   Timestamp: 00:00 - Introduction 02:39 - Gratitude 09:50 - What Has Caught Our Attention 19:25 - Enjoying The Process Of A Structured Training Program 24:40 - What Cycling Means To Nick Locandro 26:30 - Nick’s Journey To Cycling 34:00 - Benefits Of Consistent Training 36:20 - Investing In The Right Coaching Program 39:00 - Nick’s Key Moments In The Coaching Process 43:47 - Nick’s Best Racing Experience 48:10 - Having Confidence In Your Ability 50:23 - The Future Of Gracel Racing In Australia 56:20 - Nick’s Key Goals For Next Year   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 guests today are two highly qualified individuals in sports medicine we're talking to them specifically about stress fractures in endurance athletes.  Let's face it, as an athlete you hear the words stress fracture and you shudder in your boots. The words can feel like a death sentence to any athlete but Dr's. Amy Touzell and Leesa Huguenin are here to put your worries at ease. Dr Touzell is an Orthopaedic Surgeon and Dr Huguenin is a Sports Physician with a wealth of experience in elite and national sporting teams, they both deal with stress fractures every day and are here to come to the rescue because this episode certainly put a lot of my miss guided fears and anxieties around stress fractures aside.  Our takeaway from this episode is that every athlete needs to hear this knowledge to have the best chance of preventing and managing stress fractures in their athletic carrier. Timestamp: 00:00 - Introduction 05:18 - What Athletes Need To Know About Stress Fractures 09:54 - The Biggest Factor To Stress Fractures 12:38 - The Rule Of 10% Progression 14:15 - The Crucial Rule Of Nutrition 17:50 - How To Know If You Are Overtraining 24:50 - Diagnosing Stress Fractures 27:21 - Differentiating Bone Vs. Muscle Pain 32:35 - Don’t Ignore The Warning Signs 34:55 - First Step To Do If Suspecting Stress Fracture 38:06 - Getting Into Surgery 48:44 - The Impact Of Caffeine In Bones 50:07 - Recovery Time From Stress Fracture 54:28 - The Markers Of Progress 56:20 - Expert’s Advice To Athletes 1:00:20 - Effects Of Energy Deficiency Syndrome 1:03:18 - Message From The Experts To Athletes If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 talking about how to warm up for a race properly. You need to consider the race distance, race format, race intensity and duration for you. How do you adjust your warm up to suit the specifics of the race? Plus we talk about making a decision about racing when you’re just not quite right, especially for your A race. We also talk discuss the New York marathon and the disaster we saw unfold on the men’s side. Timestamp: 00:00 - Introduction 01:15 - Gratitude 05:44 - What has Caught our Attention 27:13 - General Principles of Warming Up 35:44 - Spreading the Warm Up 37:00 - The 2nd Rep Theory 40:45 - Importance of Warming Up in Colder Temperatures 44:00 - How to Warm Up in a Cycling Event 48:15 - How to Warm Up for a Triathlon 52:40 - How to Find out what works for you 53:30 - How to Warm Up for a running race  58:50 - Tips on Warming Up in a Multi-stage Event If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   After representing Australia twice over two years, and preparing for what was to hopefully be her first Olympic games, Aussie marathon runner Sarah Klein was given the shock of her life when she received a letter from ASADA banning her for 4 years… After providing a clean ‘A sample’ for testing, there was a mix-up in communication between Sarah and ASADA as she didn’t provide a B sample as well, and unknowing to her resulted in an automatic 4-year ban. What followed was years of distress, fighting and having to rethink her entire running career. Like us, you will no doubt be a big fan of Sarah after listening to her story and how she got through this battle to make it back for ultimate Marathon redemption at the 2022 World Champs.    Timestamp: 00:00 - Introduction 00:55 - Sarah Klein - Australia’s Top Marathoner 04:33 - What Running Means To Sarah 07:55 -  Representing The Country In The Commonwealth Games 10:25 - Preparation From Glasgow To Beijing 13:35 - The Turning Point In Sarah’s Career 19:05 - Sarah’s Mindset On The 4-year Ban 27:30 - Never Give Up Attitude 31:22- Sarah’s Journey Towards The World Championship 36:48 - Sarah’s Melbourne PB Performance 38:50 - Race Strategy Coming From Injury 44:05 - Timeline Of Races And Selection Process 45:42 - The Change That Made A Big Difference 48:10 - A Snapshot On Sarah’s Training Week 52:50 - The World Championships Race 55:20 - Strategy/Mindset During The World Championship 59:29 - The Unfavorable Race Condition PB 1:01:35 - Sarah’s Longest Standing Relationship With Her Coach 1:02:35 - Sarah’s Learnings Throughout Her Journey 1:06:30 - What’s Next For Sarah If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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, discussing the epic victory drive that age groupers get after a special race, Jack Rayner beats the Australian 10K record and part 2 of Emil Zatopek’s story: The Man Who Changed Running and the man that revolutionised interval training. Timestamp: 00:00 - Introduction 01:07 - Gratitude 04:57 - What Has Caught Our Attention 17:15 - A Journey No One Had Been On Before 22:20 - Breaking The Records 30:20 - Triple Gold Medals 35:00 - The Importance Of Character 39:10 - The Gift Of Gold If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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: A 23-year-old Aussie runs 47 ultra marathons in a row across Australia. We review some Kona world champ performances AND We’re really excited to bring a new segment we’re going to be doing on the podcast, telling great sporting stories, and the first is the story of Emil Zatopec, The Man Who Changed Running. With 5 Olympic medals, 18 World Records, and the innovator of interval training throughout a tumultuous period of war, this is a story worth hearing about. Timestamp: 00:00 - Introduction 01:10 - Gratitude 09:20 - What Has Caught Our Attention 19:10 - Sportsmanship In The World Championships 23:40 - Nedd Brockmann’s Perth to Sydney Run 27:47 - Emil Zatopec Story 32:30 - Consistency And Appreciating Progress 37:20 - Emil Zatopec’s Training 43:00 - Zatopec’s Innovative Sessions 46:10 - The Cornerstone Training Programs Today 48:00 - Modern Intensive Training 51:00 - The Proper Warm-up 53:40 - Zatopec’s Wisdom In Training If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 on the podcast, we are joined for a second time by Ryan Worn. Ryan came on the podcast recently to chat about economy and efficiency and this is part 2 of that conversation. He has completed a PhD in exercise science, focusing specifically on economy, efficiency, and fatigue. In this episode we focus more on the topics of efficiency, fatigue and delaying fatigue, and then getting into the one of the major ways that you can do that, which is strength and conditioning. Ryan currently works out of Federation University in Ballarat, if you’d like to follow him you can at @fedunisport. Timestamp: 00:00 - Introduction 03:21 - Economy and Efficiency Defined 07:41 - Efficiency Range 11:40 - Beginner Vs Elite Cyclist Efficiency Difference 16:15 - Reasons For Improved Technique 19:00 - How To Keep Efficiency 25:45 - How To Delay Onset Of Fatigue In Endurance Race 40:45 - Timing for Strength Training 50:45 - Key Mistakes Endurance Athletes Make 1:00:00 - Ryan’s Go To Exercises If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   One of the most common questions we get is how do I actually structure my training week? I just want someone to tell me what to do and when to do it. Well this is what we’re going to talk about in today’s episode. Timestamp: 00:00 - Introduction00:40 - Gratitude08:15 - What has caught our attention14:15 - Bouncing back from a setback19:25 - Structuring a training week: Key sessions34:30 - The problem with triathletes43:45 - Our ideal training week49:30 - Be realistic about where you’re at54:40 - Potential signs of overtraining59:30 - Importance of a training structure01:03:10 - It’s never just about 1 thing If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   The IRONMAN World Championship in Kona has etched a reputation as the pinnacle of the triathlon landscape and an iconic global sporting event. And it’s been 3 years since the world champs returned to it’s home on the Big Island of Hawaii, there is a lot of excitement around it’s return, after all it is the absolute mecca of Ironman Triathlon. So while the pros prepare for the biggest race of their year, today we’re thinking about our own A Race preparation, the one big race we’ve been working towards. How do we ultimately prepare ourselves? How do we handle the mental pressure around our big A Race?  And we’ll be previewing the pros and making our predictions around the race. Timestamp: 00:00 - Introduction01:10 - Gratitude05:38 - Kona Experience: How To Handle The Pressure12:50 - A-Race Mindset: Biggest Training Day21:55 - Major Things To Tick Off Before A-Race29:29 - Trusting The Process32:30 - Race Plan Strategy Written Out37:00 - How To Manage Your Feelings40:30 - Women's Pro In Kona49:10 - Men's Pro In Kona The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Last podcast episode we spoke about what we should be doing differently to the pros. But what about age grouper to age grouper? Not all age groupers are created equal, depending on your level of experience, your ability as an athlete and many other factors you need to be training differently to other athletes around you. So what do you need to change? What levers do you need to be pulling differently? We discuss them all in today’s episode. Timestamp: 00:00 - Introduction 00:50 - Gratitude 05:11 - What has caught our attention 19:00 - Training Program: Beginner vs Advance athletes 23:30 - Coaching Elite athletes from different disciplines 26:00 - Why beginners need to be more conservative 35:50 - Understanding the right intensity for your sessions 52:45 - Importance of testing and retesting 54:45 - The right training mindset: Beginner vs Advance athletes 1:04:30 - Try them all and see what works best for you The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 like to model what the pros are doing because they should theoretically be the most advanced in the game about what is working with training - they have the most investment behind them, the best teams, the best coaches and exercise scientists… So it makes sense to copy them. But not all the time. Today we want to get clarity on what sort of things are the pros doing that you shouldn’t be doing. Timestamp: 00:00 - Introduction 00:43 - Gratitude 03:30 - What has caught our attention 10:00 - Key sessions are enough 13:40 - Single minded focus 16:50 - Doing more hard sessions 25:00 - Taking unnecessary risk on the bike 27:11 - Routine vs Superstition 36:30 - Find out what kind of athlete you are 39:50 - Setting the right expectations 41:25 - What age groupers should be doing The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 are not nutrition experts so these aren’t our opinions, but we wanted to put the best lessons from the professionals we’ve had on the podcast in one place. Timestamp: 00:00 - Introduction 01:10 - Gratitude 03:45 - What has caught our attention 09:40 - Collins Cup 14:15 - Kona: Enjoyment VS Cost 22:00 - Rule #1: Understanding Correct Fueling 25:15 - Rule #2: How much carb should you take in a race? 30:55 - Rule #3: Food intake should reflect the specific day 33:17 - Rule $4: Protein on the recovery window 35:00 - Rule #5: Protein in each meal 37:35 - Rule #6: Improving your weight 44:18 - Balance: Enjoyment and Sustainability 49:00 - Importance of a mock race The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 so often we open up questions to the Supercoach and answer some of the most common questions we get! So in today’s episode we picked some common questions or topics that have been coming up and spoke about them. In this episode Gerard answers: Should you train power first and then endurance when training for longer distance events? Or the other way around? What zone should your runs off the bike be? How particular does your pre race routine need to be? Rank the most important cycling purchases in order Timestamp: 00:00 - Introduction 00:50 - Gratitude 05:45 - What has caught our attention 14:00 - Not everything has to be perfect to perform well 19:40 - 40% Rule 22:13 - Duration vs Intensity: Which comes first? 28:18 - Running off the bike: Zone 1 or Zone 2? 34:52 - Ranking the important things to invest in order to improve The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Are you guilty of training too hard or too easy, or have you been able to find the right balance… Is there a perfect balance? If so where is it?  We’ve heard of 80/20, polarised training, pyramidal training, just 2 hard sessions a week, 3 hard sessions a week, more… We’re going to talk about all the factors that contribute to getting this balance right. Timestamp: 00:00 - Introduction 00:40 - Gratitude 06:27 - What’s Caught Our Attention - Cameron Wurf 11:10 - The Dominance Of Jakob Ingebrigtsen 16:54 - The Right Training Balance 17:35 - Factors That Affect Training Balance 17:36 - #1 How Much Available Time Do You Have To Train? 22:20 - Factoring in Your Total Amount of Stress 25:25 - #2 The Effect Of Age in Your Training 27:38 - #3 How Many Sports Are You Training For? 37:05 - #4 The History of an Athlete -Fitness Bank 42:55 - #5 Where Do You Sit In Zone 2? 51:51 - #6 How Hard Do You Go In Hard Sessions? 56:15 - Tapering Properly Before The Event 1:01:15 - Importance of Overload The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Ryan completed a PhD in exercise science focusing predominantly on the topics of exercise efficiency and fatigue. This education combined with Ryan's background as a national level track cyclist, and passionate road cyclist and runner, as well as his passion for data gives him a unique insight into the training methodologies, pitfalls and strategies of two very different sports. Ryan currently works out of Federation University in Ballarat, if you’d like to follow him you can at @fedunisport . Timestamp: 00:00 - Introduction 00:18 - Ryan Worn - Sports Scientist 03:31 - Thoughts on Peter Bol’s Tactics 06:48 - The Importance of Tactics in Racing 14:14 - What Sports Science Mean To Ryan 16:40 - Why a Lot of Academics Frustrate Ryan 20:50 - Defining Efficiency and Economy in Sports 29:45 - Heat Tolerance and Acclimation  31:55 - How To Improve Heat Tolerance 37:50 - Ryan’s Most Economical Shoe 42:30 - Methods of Testing for Economy 46:10 - Variables That Affect Economy 48:30 - Why Different Shoes Have Different Effects on People 53:30 - Should You Change Running Style To Improve Economy? 1:05:35 - Manipulating Stride Length and Stride Rate 1:08:25 - Economy in Cycling 1:14:00 - Sports and Coaching Ahead of Science 1:15:10 - Data vs Intuition 1:17:30 - Practical Tips on Improving Economy The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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’ve been lucky to witness a packed calendar of sports the last month, with the world’s best athletes competing against each other in some of the biggest races on the calendar. The Tour de France (men’s and women’s), the world athletic champs and the commonwealth games to name a few. Here are our best lessons from watching the world’s best athletes perform at their peak.  Timestamp: 00:00 - Introduction 01:03 - Gratitude 05:55 - Thoughts on the last few stages of TDF 2022 11:20 - Effects of Perceived Pressure in Racing 17:35 - Younger Athletes: No Fear? 20:40 - First Edition of Female Tour De France 2022 24:00 - Commonwealth Games Controversy  28:30 - Great Battle in the Womens Triathlon 32:10 - Efficiency over Intensity in Transition 34:15 - World Athletics Championship Record 37:55 - Ingebrigtsen Beaten 42:45 - 12-minute Race Hydration? 44:50 - Train for Your Strategy 47:35 - 400m Hurdles Amazing World Record Performance The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 does it take to get the most of your cycling? Today we’re going through a checklist of the top 30 things you need to do to become the complete cyclist. If you can confidently say you tick off these things, you can be sure you are getting the most out of yourself as an athlete. Timestamp: 00:00 - Introduction 00:50 - Gratitude 03:30 - Tour de France Predictions 12:40 - The Ultimate Cycling Checklist 12:58 - The Ultimate Training Program 22:34 - Training Specificity Perspective 30:22 - Equipment 34:45 - Race Success Plan 49:00 - Summary The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Lots of exciting things to discuss today! It’s July meaning The Tour de France is on which makes us very happy, we discuss the results from a recent half marathon and marathon festival, we’ve got a time trial question, a sprinting question and much more. Timestamp: 00:00 - Introduction 00:40 - Gratitude 06:40 - The toughest Ironman in the world? 12:25 - Respecting your event 16:30 - How to know what pace you can hold 22:25 - The Coach’s frustration 25:10 - Be willing to let people pass you 26:50 - The most important factor for a good endurance performance 28:55 - Believing in the pace you can hold 32:00 - The transformation in running communities we’re seeing 34:30 - Simon Clarke’s Stage Tour 41:00 - What it takes to win a bike sprint The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Taryn Richardson is a sports dietitian that works specifically with Triathletes. This is an important detail because nutrition for triathletes is very different to nutrition for most other sports! She’s an Accredited Practising Dietitian and Advanced Sports Dietitian with qualifications in A Bachelor of Health Science (Nutrition & Dietetics) Hons and an International Olympic Committee Diploma in Sports Nutrition. After working for Triathlon Australia for a number of years with some of our highest-level athletes she now runs the Triathlon Nutrition Academy, an all-encompassing nutrition resource for the everyday triathlete. Here’s the link to Taryn’s triathlon nutrition checklist: https://www.dietitianapproved.com/checklist Timestamps: 00:00 - Introduction 00:18 - Taryn Richardson - Advanced Sports Dietitian 03:05 - Taryn’s passion for triathlete nutrition 04:50 - Importance of Nutrition Timing around training sessions 07:15 - The #1 Thing that you need to get right as a triathlete 12:20 - Understanding Nutrition Periodization and How it works 15:00 - The impact of a session’s duration on nutrition 17:50 - The What, When and How of Nutrition 20:00 - Result of Consuming Hight GI food 22:00 - High GI and Low GI foods 24:19 - Principles of nutrient timing to be aware of 27:25 - Seeking Help on Nutrition Early 30:25 - Pre-training nutrition focus 33:15 - Teaching Your Body to Burn more fats 36:20 - Pre-training nutrition goal 41:00 - Different sessions, different types of food and timing 42:15 - The Best Bang for your buck foods 43:10 - The building blocks of nutrition recovery 45:35 - The window of recovery 47:25 - How much protein in the recovery window 49:20 - Constantly Refueling after the recovery window 51:35 - Roles of the Enzymes 52:15 - Go to foods high in carbohydrates and protein The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Dylan Johnson is a professional cyclist and cycling coach with a huge following on youtube, where he makes videos using science-based evidence to help cyclists know what is fact and what is fiction. He draws from his experience as a top-level ultra-endurance mountain and gravel racer, but more important than that he actually looks at the science and makes coaching decisions based on peer-reviewed research.  In this episode we dive into his recent performance at Unbound, the biggest Gravel bike race in the world, as well as many other topics that every cyclist will want to know about! Timestamp: 00:00 - Introduction 00:18 - Who is Dylan Johnson? 03:10 - Start of interview 04:05 - Mountain Biking vs Gravel Riding 06:45 - Dylan’s unusual race strategy 15:00 - What percentage of FTP did he aim to hold? 19:30 - What would Dylan change for his next A race? 22:00 - Can endurance races replace training sessions? 27:00 - Why you might race looking at speed instead of power 29:55 - Dylan’s nutrition strategy in endurance racing 33:10 - Learning from the mistakes to get it right 34:30 - How to remind yourself of when to eat 36:45 - How to make sure you get high-quality nutrition product  38:35 - The correct maltodextrin to fructose ratio 39:55 - Dylan’s ‘go-to’ interval sessions  44:22 - How long is too long in an endurance ride? 46:45 - Can weight lifting make cyclists faster? 50:00 - The importance of aerodynamics 51:30 - The philosophies Dylan has changed his mind on 54:00 - Intensity in the offseason 55:45 - The things new cyclists need to be careful of 57:30 - Dylan’s most memorable/best performance 1:03:20 - Don’t be afraid to take a break The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. Ironman, Triathlon, Triathlete, Swimming, Cycling, Running, Half Ironman, Endurance, CoachingSee 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.   It’s safe to assume most athletes aren’t testing enough… why? Because the amount of testing you could be doing that would “aid” your performance is mind-blowing to most athletes. And no, we’re not just talking about VO2 max/lab testing here, we’re talking about the value in field testing. We’ve seen FTP testing getting a bit of a bad rap recently, so in this episode we dissect why that should NEVER be the case and how testing properly will transform your potential as an athlete. We also discuss preparing for your first half marathon or marathon, we explain again the specific reasons we don’t like ERG mode, where you can find time gains as an athlete, removing race day nerves, being a data person or a “racer”.. Or both? And finding the right balance as an athlete. The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Timestamps: 00:18 - Introduction 01:00 - Gratitude 05:32 - Discussing Race Results Around The World 11:30 - Is It Worth Going Into A Race If You Are Underprepared? 15:10 - Why We Don’t Like Erg mode 19:20 - Erg Mode: Doesn’t Allow Flexibility 21:53 - The (Underestimated) Value of Constant Field Testing 26:38 - Your Training Program Needs To Change With Your Improved Fitness 29:01 - Changing Your Mindset Around Testing 31:00 - Why This Matters For Race Day 33:35 - 3 Things You Can’t Do In A Lab Test 36:15 - Why Data is a Huge Confidence Booster 37:40 - We Practice The “Right” Execution 42:15 - Data Helps Make Informed Decisions 44:46 - Use Your Numbers to Your Advantage  48:10 - Set Yourself Up For PB 50:00 - Becoming A Balanced Athlete 51:00 - Planning Creates Better Race Outcomes 52:27 - The Ingebrigtsen Method 53:43 - The Race Is The Time To Do A PB 55:00 - There Is No One Rule For Racing 56:45 - Anything Extreme is Unsustainable If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 episode topic is about what data you need to stick to on race day. Because whatever distance you’re doing, whether it’s a Sprint, Olympic, 70.3 or full Ironman distance triathlon, each race requires its own pacing strategy If you want to get the most out of yourself in your race, you need to understand what your pace capability you are able to hold as an athlete at each distance.  This is one of the most forgotten yet important parts of having a good race! Timestamp: 00:00 - Introduction 01:00 - Gratitude 02:02 - When are you too old to be competitive? 05:14 - The 3 factors to a good sprint 07:03 - Work/Life/Training balance for the age grouper 10:45 - Why more pressure on yourself is good 12:30 - Jakob Ingebrigtsen’s winning race strategy 14:07 - Keeping lactate under control 17:10 - Don’t make your first km the fastest 19:07 - The best pacing strategy for a triathlon 22:11 - Swim Pacing 25:55 - In the sprint it’s okay to burn a match 27:53 - Bike Pacing 31:10 - Knowing what’s possible for you 32:20 - Sprint distance: how much power can you hold? 35:10 - Why triathlon pacing is different to other sports 36:45 - Understanding the difference in your experience vs ability 41:09 - What power you can hold based on your age/experience 43:15 - No one is above 80% FTP unless they’re a pro 45:50 - Run Pacing: What can you expect to run after the bike? 49:30 - Using your 10km PB to predict your half marathon 54:14 - How to predict your marathon time 57:40 - The running goal you should be aiming for 58:30 - If you understand this then you will race as good as you ever have The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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’re excited to be back in the podcast studio today as there’s so much exciting news coming out of the world of triathlon and cycling. Aussie Jai Hindley takes over Italy, 4 of the best Ironman athletes completed the impossible and we take a look at how to ride a complicated bike course well so you gain as much of an advantage over your competitors as possible. Timestamp: 00:00 - Introduction 01:00 - Gratitude 04:43 - Jai Hindley’s epic Giro win! 15:01- Aussies dominating wold cycling 16:35 - Sub 7 and Sub 8 Ironman project 25:00 - How to ride a complicated bike course well 32:40 - Knowing the difference between average, normalised and lap power 34:29 - The importance of understanding the course requirements 35:50 - How to attack each section of a bike course to gain the most time 37:45 - What power range should you set on a steep course? 43:10 - What we can learn from some of the tougher courses in Ironman 45:00 - Importance of having the right gearing 45:57 - How to ride a long hill in a time trial 47:00 - Knowing your limits 49:00 - Why riding harder in the headwind is so important 50:40 - Finding your edge and staying there The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalising your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specialises in helping athletes nail their fueling and hydration strategies for training and competing.  Key Blogs Hydration: Why sodium is crucial to athletes performing at their best How to START hydrated Are you a salty sweater? How to measure your sweat rate Why do athletes suffer from cramp?  Fueling: How much carbohydrate do athletes need per hour? Which energy products are right for you? How to train your gut Try some of their online tools here: Quick Carb Calculator   Free online Sweat Test Book a free 20-minute hydration and fueling strategy video consultation Didn't catch the discount code to get 15% off your first order at www.precisionfuelandhydration.com? Drop the team an email at [email protected] and they'll be happy to help get you started  Timestamp: 00:00 - Introduction 00:18 - Andy Blow - Sports Scientist and Precision Hydration Founder 01:30 - Fuelling: The extra leg in an endurance race 03:50 - Why fuelling and hydration is more important for Triathletes 05:00 - How Andy solved his fuelling and hydration issues as a professional triathlete 08:25 - The journey to perfecting Andy's hydration 11:45 - The mistake of overhydrating 15:20 - Warning: The Dangers of hyponatremia 18:25 - The 3 "Levers" System 21:10 - What lever is most important for you 24:00 - How race intensity affects your fueling and hydration intake 28:18 - Understanding the levels of variance among individuals in term of their fluid and sodium loss 36:10 - More is not always better in hydration 37:10 - The importance of practicing your race day hydration strategy 39:20 - The at home sweat test 42:14 - Overcompensating vs Under-compensating 47:47 - How to recover from underfueling and overfueling? 52:50 - Why it is important to practice race nutrition in training 55:16 - How caffeine affects an athlete 59:30 - The 2 variables of caffeine 1:01:10 - How does caffeine affect sodium balance? 1:03:23 - How to use caffeine gels properly 1:05:35 - How much fluid should you aim to replace 1:10:16 - The accurate way to know your sodium loss 1:11:40 - Key indicators of sodium loss 1:14:06 - The risk of taking in too much salt 1:15:55 - Involuntary Muscle Spasms: A potential indicator of sodium loss? 1:17:40 - Andy's final message about hydration: No One Size Fits All   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Returning guest and great friend of TriVelo Brenton Ford from Effortless Swimming is back. Brenton really is a world leader in swim coaching and improvement, with his Effortless Swimming coaching videos amassing millions of views on youtube. He’s especially good at tailoring his coaching for triathletes and the age grouper. Today’s episode is packed with gems as always as we discuss the biggest patterns Brenton is seeing among triathletes at the moment, the best drills to do in your warm up, sighting, breathing properly, off season training, short vs long intervals and a whole lot more! Timestamp: 00:00 - Introduction 00:18 - Who is Brenton Ford - Effortless Swimming 02:02 - The most common mistake triathletes need to fix 03:47 - Why you should aim to be “front quadrant” 04:55 - Stop leading with your head 06:22 - How to get the right timing in your stroke (sweet spot) 07:42 - Timing is key to improving speed 09:18 - The “Slow to Fast” principle for timing 10:18 - It’s not about strength 11:50 - How to know if you’re breathing too late 15:00 - How to time breathing in open water with “sighting” 16:57 - Should sighting be part of your pool sessions? 19:38 - Brenton’s best starting Breathing Drill 21:53 - Are swim drills really as important as we keep saying 25:15 - Adequate time vs frequency in doing drills 27:45 - Technique matters most 28:57 - Understanding the complexity of Hydrodynamics and reducing drag 31:13 - Buoyancy: How to get yourself higher in the water? 33:56 - Getting your head down to get your legs up 35:15 - Should Endurance and Speedwork be combined? 38:41 - What are the optimal rest periods for different training sessions? 41:38 - Frequency and total volume of swimming throughout the week 45:50 - Discussing the Norwegian way of training 51:54 - Off-Season approach to swim training 53:49 - Brenton and Gerard’s advice for overcoming anxiety on race day The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.