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. How do you make sure you are peaking perfectly in time for your race? You’ve selected your goal event, you’ve done all the training and hard work, but how do you know if you’ll be in the ideal shape come race week, and more importantly race day? We’re answering that question in today’s episode.  Timestamp:00:00 - Introduction01:25 - Gratitude03:00 - TriVelo Zwift Winter Series05:21 - UCI World Cycling Championship: Masters15:50 - Mathieu van der Poel Performance17:40 - Australian Women’s Athletics: 4 National Records Broken19:40 - Tour de Femmes: Demi Vollering Performance21:20 - Peaking: Getting it Right27:00 - Body’s Reaction to Tapper34:45 - Tapering Mistakes38:05 - Don’t Change Too Much41:00 - Vital Role of B and C Races43:45 - Don’t Go to the Race Exhausted44:50 - World Athletics Championships If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 expectation is that as you get older, you slow down and lose power. We can tell you this doesn’t have to be true. And this is what makes Lindsay’s story today so special We’re not talking about a 50-year-old improving here or a 60-year-old,  this is a very experienced 70-year-old, with a lot of fitness but who hasn’t progressed in years, who just gained 17 watts with our training structure. Timestamp: 00:00 - Lindsay's fitness background02:10 - What was he doing wrong in training?3:30 - How did he gain 17 watts with his level of fitness?05:30 - What specific sessions did we do?07:40 - The important things we focused on09:50 - How we got the end result If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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. Stage 16 of the Tour de France, the Individual Time Trial, set the scene for an intense showdown between two titans of the sport, Jonas Vingegaard and Tadej Pogacar. What happened that day left everyone speechless; there was hardly anyone who could have predicted the outcome wherein Vingegaard gained over a minute and a half advantage over Pogacar, positioning himself as the inevitable winner of the Tour de France.  This astounding performance left us in awe, the question that lingered was how Vingegaard managed to surpass Pogacar by such a considerable margin. This ride is a testament to the intricacies and art of time trialling. There are seconds to be gained and lost at every point of the race -  and today we discuss how you can gain maximum time in your own Time Trial (whether it be a ITT or Triathlon). Timestamp:00:00 - Introduction04:00 - Gratitude08:15 - Our Most Important Time Trial Practice Session13:00 - Understanding Time Trialling Strategy22:05 - How Did Jonas Beat The Pog By 1:30!?26:45 - The Power of Right Execution31:30 - Getting the Right Preparation35:20 - Tip #1: How To Get The Most Out Of The Course38:00 - Tip #2: How To Be More Aero40:22 - Tip #3: The Number 1 Thing To Improve Your Speed42:45 - Tip #4: What Are The Best Sessions To Do?45:50 - Tip #5: TriVelo's TT Method To Success We are super excited to announce that this episode is sponsored by Giant. If you’ve been a listener for a while you’ll know that we are proudly partnered with Giant in our TriVelo Coaching business for a long time, and now they are official sponsors of the podcast. This is the first time we’ve opened up sponsorship to the podcast, as we are very particular about who we work with, and The GIANT family are not just about bikes, but about being a community and looking after each other, and that is what we really align with. Plus, if we don’t say so ourselves they are the fastest bikes in the world, case in point the current Men's 70.3 and IM World Champions ride Giant (Gustav Iden and Kristen Blummenfelt). If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 athlete Lauren just ran her FASTEST marathon ever, smashing her personal best by 43 minutes. She went from a 4:12 marathon PB to 3:29. That's 5:58 to 4:58min/km pace pace! In this episode, we tell you how she did it. What training did she do? What sessions did we change? How many days a week did she train? How many km's a week did she run? It's all here for you. This is part of a new series we are doing, a weekly case study on our athletes and what changes we are making to help them improve. Enjoy! Timestamp:00:00 - Introduction01:00 - Frequency | Volume | Intensity02:50 - Key Changes and Cross-Training08:00 - Execution and Testing11:05 - Core Sessions13:30 - Key Takeaway If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 podcast episode, we welcome back our favorite swimming expert, Brenton Ford from Effortless Swimming. He is someone whose opinion and advice around swimming technique, analysis, and stroke improvement is one we hold in the highest regard.  We always love having him on and he always provides such great insight because he has such a wealth of experience coaching so many athletes individually with their stroke improvement, and technique to basically help athletes swim faster.  Swimming is one of those frustrating sports where the harder you try you don’t necessarily swim faster and so that’s why this technique side of things is so important.   Timestamp: 00:00 - Introduction 04:00 - How to Tackle the Fear of Open Water Swimming 05:45 - Pack Swimming 08:55 - The Bubbles 10:30 - Starting Small 14:30 - Techniques to Overcome the Natural Fear 17:00 - General Principles 20:30 - How to Face Anxiety 26:30 - It’s Okay to Float 30:30 - Open Water Techniques to Train for 34:10 - Sighting: Keep It Straight 37:30 - How to Train in the Pool 40:00 - How to Increase Stroke Rate 43:38 - Open Water Drills on the Pool 45:20 - Optimal Swim Volume 49:30 - Swim Intensity Training 56:20 - Avoiding Injury from Training 59:30 - Creating Balance in Swimming 1:00:45 - Swim Training Ratio 1:04:40 - 3 Most Common Mistakes to Improve 1:09:00 - Effortless Swimming Coaching Process If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 year in our TriVelo group, we had two insane but very different FTP improvement results in athletes. Athlete A went from 4.1w/kg (300w) to 5.0w/kg (360w) over a 16-week period. Athlete B went from 2.9w/kg (220w) to 3.8w/kg (285w) over a similar period. The difference? One athlete did mostly zone 2 training mixed with a bit of high intensity, the other did purely high-intensity sessions with minimal to no zone 2. So do you really need to do zone 2 training?  There are a lot of factors at play here, and we’re going to discuss them later in the episode. It’s a great case study of what was essentially zone 2 vs VO2 max training. Timestamp:00:00 - Introduction01:30 - Gratitude04:00 - TDF Athletes Form11:00 - TDF Strategies15:00 - What Are Jumbo Visma Doing?17:30 - Wout’s Incredible Performance20:00 - Giro Donne21:00 - World Champs Athletes Form22:50 - Gerard’s Recovery Journey26:00 - Racing Out of Form30:00 - Case Study: Zone 2 vs High-Intensity Training37:50 - Do We Need To Be Doing Zone 2 Training?43:45 - Is Zone 2 Training Worthwhile?48:15 - No Shortcuts If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. As an athlete, you turn up to a race hoping you’ve done enough to perform well. You’ll think back to your preparation, and wonder if your training program has you in good form, will you perform at your best, will you feel good, will you be able to push the top of your limits, and more? This is the ultimate goal of every athlete, how do I get fitter, so that I can go faster for longer, and delay that fatigue. There’s nothing better than turning up to a race, fresh, tapered, in form, and when you start your goal race pace feels comfortable. You get through the first half of the race feeling strong, confident, and ready to give it your all in the second half and execute a PB. That’s the dream. So how do we get into that form? What specific training can we do to help delay that fatigue for longer?  We talk about a lot of general workouts in these episodes, but today, we’re going to give 5 specific session examples that you could use in your training week. Timestamp:00:00 - Introduction01:30 - Gratitude02:00 - Gerard’s Recovery Journey05:00 - Australian Win on Cricket07:04 - Training Peaks Fitness Score08:15 - Health Apps Inaccuracy18:15 - 5 Training Workouts to Delay Fatigue19:00 - Warm-up Protocol Before a Training Session22:15 - Workout #128:10 - Workout #231:15 - Workout #337:05 - Workout #445:20 - Workout #5 If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 features Emma Jeffcoat, one of Australia's top triathletes with a decade-long presence in the global triathlon level. She boasts a wonderful career already with 13 Professional wins, 26 podium finishes, and representing Australia at the 2021 Tokyo Olympics. Tune in to gain raw insight into her triathlon journey, including the psychological work she has undertaken; essential for all athletes dealing with varying results, managing consecutive injuries, and facing the weight of expectation around major events like the Olympics. Emma's story exemplifies that success in sports extends beyond training, emphasizing the importance of the individual behind the training. Timestamp:00:00 - Introduction00:41 - Introducing Professional Triathlete: Emma Jeffcoat03:40 - Emma’s Training Session for the Day05:45 - Emma’s Rehab Running Program09:30 - Journey Through Injury15:00 - Managing Injury Mentally22:15 - Taking a Much Needed Break 24:40 - Stresses that Contribute to Injury31:15 - Preparation for Paris after Injury39:15 - Tokyo Olympic Experience43:00 - Key Takeaways from the Olympics46:00 - Training Sessions for Tokyo Olympics56:15 - Emma’s Best Training and Racing1:01:10 - Training Volume for Olympics1:08:45 - Run Training after Injury1:11:05 - Fueling Properly to Improve Performance If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 Jakob Ingebrigtsen is doing in athletics right now is insane. He's the current 5000-meter World Champion 1500 meter Olympic gold medalist and last weekend he obliterated the rest of the field in a world record for the 2-mile distance. He won by a massive 4 seconds where he was so far out in front of the rest of the field, it actually looks like a high school race. Plus he's only 22 years old, meaning we could be witnessing the start of one of the most historic athletic careers in history.  So how is he so good? And what is he doing differently from all the other athletes out there?  The Ingebrigtsen family including his father, who is his coach are renowned for some of their strange or unique methods and approaches to training and racing. And today, we're going to discuss 15 of their known training and racing principles that have propelled him to this level. Timestamp:00:00 - Introduction02:20 - Gratitude04:15 - Gerard’s Recovery Journey07:30 - Training Opportunities and Motivation10:15 - Paris Diamond League World Records12:50 - Jakob Ingebrigtsen’s Training Principles17:00 - Principle #1: High Volume21:00 - Principle #2: Consistency (No Rest Days)22:40 - Principle #3: Conservative (Health is Priority)24:40 - Principle #4: Don’t Go too Hard in Training26:30 - Principle #5: Minimal Track Sessions29:30 - Principle #6: Must Do Hill Repeats32:00 - Principle #7: Use Races for Intensity34:40 - Principle #8: Race All Year Round37:25 - Example Training Week42:20 - Principle #9: Good Quality Sleep43:30 - Principle #10: Eating Easily Digestible Foods 45:30 - Principle #11: Conserve Energy for Race Day45:55 - Principle #12: Pre-race Nerves (Practice to Calm Yourself)50:00 - Principle #13: Having a Race Plan, but Be Open Minded53:45 - Principle #14: Get to Your Race Pace as Fast as Possible56:15 - Principle #15: Aim for Negative Split If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Welcome to 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.