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.   Throughout the history of our podcast we’ve talk a lot about the different training zones, Zone 2 training, threshold zone, sub threshold, LT1 and LT2.. etc However it recently came to our attention that we’ve never done ONE episode explaining each training zone and how they differ specifically! So here is our 1 dedicated podcast episode explaining every training zone in detail, what the purpose of the zone is and when it’s appropriate to do a training session in that zone. Timestamp: 00:00 - Introduction 01:17 - Gratitude 05:33 - Ironman World Champs Recap 13:45 - The inspiring lesson from 9 x World Champ Daniela Ryf 14:21 - Understanding the different Zone Models 15:20 - Differentiating LT1 and LT2 16:20 - Clarifying what intensity is 17:20 - Defining LT1 and LT2 20:15 - The TriVelo 6 zone model explained 21:40 - Defining TriVelo Zone 1 - Active Recovery 23:50 - Defining TriVelo Zone 2 - Fitness Building 28:48 - Best Case Scenario for Zone 2 35:35 - Defining TriVelo Zone 3 - Tempo 37:25 - Race Day Zone Ranges 41:15 - Defining TriVelo Zone 4 - Sub-Threshold 46:15 - Defining TriVelo Zone 5 and 6 - Threshold and Above 52:53 - Clarifying Zone 6 - VO2 Max 54:10 - What you need to remember with training zones 55:15 - Summary The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 are the clinically proven, tested and studied best nutrition performance strategies? The best person to answer that question is, with over 30 years of experience in the field, is Professor Louise Burke. Professor Louise Burke, OAM is a pioneer and leader in the nutrition industry for athletes worldwide, we’re proud to say she’s an Australian sports dietitian, academic and author. She was the head of sports nutrition at the Australian Institute of Sport throughout its existence from 1990 to 2018 and in 2018 was appointed Chief of AIS Nutrition Strategy. Burke has held the position of Team dietitian for the Australian Olympic teams for the 1996 Atlanta, 2000 Sydney, 2004 Athens, 2008 Beijing and 2012 London Games. She has authored/co-authored more than 250 peer-reviewed articles and her research is recognised worldwide. And is a former Ironman athlete herself, competing in Hawaii on 5 occasions as well as an accomplished marathon runner. More importantly, her friendship with Gerard goes back a long way, as you’ll hear in this episode, an infamous story involving cooking up home made starch drinks in her kitchen to test on Ironman athletes back in the 80’s!   Timestamp: 00:00 - Introduction 00:18 - Prof. Louise Burke - Chief AIS Nutrition Strategy 03:42 - What does nutrition mean to Prof Louise Burke 04:50 - The balance of nutrition: Enjoyable and Sustainable 09:15 - Tips to make nutrition easier 13:40 - How much fuel to have per training session 17:23 - Principles of manipulating nutrition to improve training 20:30 - Importance of practicicing race nutrition strategy 22:20 - How long does it take for your gut to adapt 23:45 - What training and nutrition was like in the 80s and 90s 34:30 - How much calories should you be having for your training and racing 38:00 - General advice for nutrition based on intensity 42:35 - Are elite athletes are underfueling? 44:15 - How to find the right caloric numbers for you 48:45 - Using the coaches experience 50:20 - What is the best benchmark for pre race fuel 54:40 - Solid vs Liquid food while racing: Pros and Cons 58:55 - What’s the fuel requirement at higher intensity? 01:01:15 - Prof Burke’s advise for age groupers 01:03:25 - Importance of understanding what’s in your food 01:05:00 - Understand your own personal requirements   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 event has it’s own specific requirements that you need to make sure you’re adequately prepared for, and this is especially true for any endurance or ultra event, especially the Ironman. We had the epic Port Macquarie IM here in Australia last week, and with the Ironman world champs in St George happening over the weekend, today we’re talking about how to make sure you’re properly prepared for your endurance event, specifically looking at the Ironman. As always, these principles will generally apply and translate to whatever event you’re aiming for. Please know that this episode was recorded before the weekend, where we make our predictions for the IM world champs, the race has already been run and won, tune in to see how our predictions panned out! Timestamp: 00:00 - Introduction 01:14 - Gratitude 03:30 - How special an Ironman event is 14:20 - What it's like to cross that finish line 18:45 - How to make sure you are properly prepared to finish strong 27:33 - The key training sessions that are vital for race day 30:00 - Understanding what training zone you need to be in for your bike endurance ride 31:15 - The biggest mistake athletes make with their endurance ride 33:25 - How to prepare for a tough course 39:00 - Learning how to ride a hill properly (different for an ironman vs short course!) 41:15 - How many weeks do you need to prepare for an Ironman and why? 43:25 - How do you get your self race ready without getting injured? 47:30 - What you need to be focusing on in the final few months 49:50 - Don't forget about the swim! 51:30 - If you get this wrong you're making the Ironman way harder than it already is 53:50 - Predictions for the Ironman World Championship   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Once you get started in the cycling or triathlon world, a pandora’s box opens up to you with what seems like infinite choices you need to make about products, equipment and everything to do with training and racing. So in this episode, we’re going to give you our thoughts on some of the key decisions you need to be making and which option to go for. Including, bike equipment, training equipment, running shoes and training decisions all the way through to race day.   Timestamps: 00:00 - Introduction 00:45 - Gratitude 02:00 - TT bike vs Road bike 06:00 - Triathletes should have a TT bike 09:05 - Smart Trainer vs Ordinary Trainer 10:55 - Smart Trainer Power meter or Bike power meter 12:15 - The purpose of a Smart Trainer 15:05 - ERG mode yes or no? 15:35 - Do I need a watch and a bike computer? 17:40 - Pedal Based or Crank Based Power Meter 20:50 - Disc Wheels: Yes or No 24:28 - Aero or Normal Helmet 27:50 - Are Carbon Plated Shoes worth it? 29:40 - Is it better to train inside or outside? 35:07 - Key Sessions: Velodrome or Road? 39:10 - Hill Sessions: TT or Road bike? 43:17 - Brick Sessions: Do you cool down on the bike? 45:30 - Group training vs Solo training   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 made you pick your current running shoe? Is it just the shoe or brand you’ve always worn? Is it because a pro wore it so you figured it must be good? (Which is a fairly valid reason!) Or is it because you were told that shoe would give you the support you needed? With the amount of shoe brands and types of shoe around, it’s becoming more difficulty to know what is the right shoe for you. And with the advances in shoe technology, owning a shoe that could give you a huge race advantage has never been more accessible. So how do you pick the best running shoe? Today on the podcast we have Mitch Lorkin, shoe specialist from the running company to tell you everything you need to know about running shoes. Timestamp: 00:00 - Introduction 05:04 - How Mitch became obsessed with shoes 09:35 - The big problem with running in the wrong shoe 13:20 - Neutral vs Non Neutral Shoe 16:05 - So what’s the best shoe? 21:00 - When is it okay and not okay to change shoes 23:10 - How long should the adjustment period be after changing shoes 24:53 - Training load during transition of changing shoes 27:15 - The big difference between supershoes and everyday shoes 28:40 - Understanding the "supershoe trap" 29:50 - The limited mileage of supershoes 31:00 - How to choose the right shoe for you 37:25 - Why you’re probably wearing the wrong shoe size 39:10 - How to choose the right brand 42:45 - Understanding what each shoe brand is trying to achieve 48:40 - So, should you wear the alphafly? 50:35 - Supershoes: Performance gain vs injury risk 52:45 - How many shoes should you have in your rotation? 58:53 - Mitch's personal favorite shoes The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   With the end of tri season here in Australia it’s time for a lot of our athletes to take a break. Around the rest of the world the racing season is just beginning, and you may be starting to get into some seriously good form! But the question remains, it is difficult to maintain a high intensity training program for 52 weeks of the year without overtraining or feeling burnt out. So how do you take a break effectively, without risking detraining? How fast does your body detrain and lose all the fitness gains you’ve worked so hard for? This is our main topic for today. Timestamp: 00:00 - Introduction 00:52 - Gratitude 04:05 - Dissecting our favourite race of the year! 11:87 - How the top pros stacked up against each other in the first major 70.3 of the year 12:34 - Which male is looking the favourite for the Ironman World Championship? 15:38 - Is Taylor Knibb on her way to becoming one of the great 70.3 athletes? 17:42 - How to get fitter for a half marathon 24:25 - Taking an effective break without detraining 29:35 - Why is the distinction important between elite and everyday person? 30:45 - What a break should look like for a pro vs an age grouper 37:21 - The positive benefit of a break vs the negative effect of detraining, what’s more important? 42:48 - Why discipline is important in the off period 44:45 - Why are we happy for athletes to lose some fitness? 47:37 - Effects of detraining from too long off 51:45 - How much improvement is actually possible for an age grouper? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Nick Jankovskis is the lead sports scientist and performance coach at METS Performance Consulting. Specialists in improving endurance performance by accurately analysing performance through physiological testing to prescribe optimised individualised training. Nick is highly experienced in working in high-performance sport in both individual and team settings having completed S&C internships with the University of Michigan - Olympic Sports and Melbourne Vicentre Swimming Club. Nick is an athlete himself, currently involved in Field Umpiring Australian Football in the VFL, AFLW and AFL competitions.  We had a great chat regarding testing, training zones and a whole lot more! Timestamp: 00:00 - Introduction 00:18 - Nick Jankovskis of METS Performance 01:00 - What does sport mean to Nick 02:45 - The hidden side of Nick most people wouldn’t know! 05:01 - The fitness requirements of an AFL umpire 10:25 - Misconceptions about testing 14:20 - Getting the results from testing and what to do with it 16:50 - How would Nick's coach Kipchoge 21:17 - Why numbers don't give the full picture  23:55 - Differences in VO2 and performance 28:25 - How relevant is lactate reading 32:20 - Breaking down lactate  35:10 - Lactate Zones: 3 Zone model 38:14 - Why Heart Rate can be inaccurate 42:00 - RPE: The most accurate measure of intensity? 43:20 - Having a good calibration of what your RPE means 45:15 - Understanding how much time under high intensity is required 48:20 - Should you be starting your sessions harder? 53:30 - The blanket rule for training stimulus 56:35 - Pacing science 58:20 - Pacing in Swimming 1:00:10 - The myth that METS performance always “cut” training volume 1:02:02 - How much time is ideal to spend at VO2 max? 1:09:30 - What's going to get me fitter than I am now? 1:13:00 - Finding the right training zones 1:14:42 - Why you shouldn’t be scared of testing 1:15:52 - Where to find METS Performance The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Big episode today we’ve got lots to discuss as always with the world of sports cycling, triathlon athletics.  But we’re looking at the question, are junk miles worth it?  We all want to get that extra edge, and if athletes have time we often see them sneaking in extra km’s on the bike or running when they can, but are these sessions actually doing anything? Are they worth the time investment? Timestamps: 00:00 - Introduction 00:55 - Gratitude 03:30 - Why a 70.3 is harder than you think 07:55 - Discussing the Australian athlete results at the World Indoor Championships 10:00 - Rejuvenation of Australian Athletics 12:36 - Analysing successful Spring Classic performances 16:45 - Dispelling the “If I do a turn, I can’t win” myth 18:55 - Understanding what training zones you’re in 20:00 - Myth: More is not always better 22:00 - A placebo is still beneficial 24:20 - Any movement that creates blood flow is also going to be beneficial 27:50 - Don’t stop yourself from enjoying what you’re doing 29:10 - Zone 2 mileage increases fitness 31:50 - The two goals to be thinking about in your training week 36:00 - The most important third factor 40:00 - Keeping easy days easy, but how easy? 41:00 - The skill you need that is the biggest indicator of success on race day 45:50 - What else coul you do instead of “junk training”? Alternative solutions 47:40 - If time is poor, what should you prioritize? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Nathan Jones played 302 games for the Melbourne Football Club and captained the club from 2014 - 2019. He’s a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs' history.  Nathan talks us through finishing his AFL journey, both the fulfillment and disappointment he experienced at the end of his career, and his decision to jump into triathlon… This is where we come in, Nathan spoke to Gerard and said I’ve signed up to a 70.3 in 12 weeks, can you help? What follows is a rollercoaster story from a true professional athlete. We hope you enjoy it. Timestamps: 00:00 - Introduction 00:58 - Sleeping through your alarm on race day! 06:40 - The key thing that rapidly got Nathan back to swim form 11:13 - The two sole bits of power data Nathan was focused on 17:00 - Did he go out too fast in the run? 19:40 - Facing the toughest part of the race… 25:00 - The emotion of running down the red carpet 31:04 - Nathan’s incredible mental strength 32:50 - Why Gerard was inspired as a coach 33:40 - Having the courage to face the pain 35:48 - Nathan’s advice: The reward is in the journey 40:00 - Will he race again? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Nathan Jones played 302 games for the Melbourne Football club, and captained the club from 2014 - 2019. He’s a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs history.  Nathan talks us through finishing his AFL journey, both the fullfilment and disappointment he experienced at the end of his career, and his decision to jump into triathlon… This is where we come in, Nathan spoke to Gerard and said I’ve signed up to a 70.3 in 12 weeks, can you help? What follows is a rollercoaster story from a true professional athlete. We hope you enjoy it. Timestamps: 00:00 - Introduction 00:18 - Who is Nathan Jones? 02:20 - Meeting with TriVelo 04:08 - How do you feel 24 hours after your 70.3 debut? 05:23 - What does sport mean having just retired 07:45 - Nathan's competitiveness in sports as a kid 09:20 - What made Nathan choose Triathlon 12:00 - How did reality differ from expectation? 14:18 - 12 Week 70.3 Program: Like learning how to ride a bike again 17:14 - Having the right attitude: Leaving the EGO at the door 21:53 - Is it really possible to train for a 70.3 with just 12 weeks of training? 27:53 - The difference between relying on a team and being in charge of your own destiny 31:31 - Getting hooked into triathlon 32:00 - Having the right expectations on possible race time 34:56 - What was it like finally standing on the beach ready to start 37:00 - Nathan's nutrition preparation before the race 40:00 - What was the race plan? 42:00 - Sneak Peak for Part 2 The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 got a big episode today because since we’ve been away there has been some major things happening around the world of sport... We’ve got epic races to dissect, records broken, world-class athletes changing coaches and training programs to name a few. As always there is plenty to discuss and we can’t wait to sink our teeth into it. Timestamps: 00:00 - Introduction 00:56 - Gratitude 05:20 - Two amazing rides to dissect at the start of Spring Classics season 14:10 - Why We Have To Be Conservative in Endurance Sports 15:21 - When you should feel you’re “coming into form” 16:40 - Which cyclists are worth watching this year to help your own performance? 19:14 - Why Gerard is happy to be known as a “conservative” coach 26:40 - The  key difference between cyling and triathlon 28:41 - Breaking down 800m record holder Catriona Bisset’s race strategies: successful or not? 33:39 - Why Jack Rayner was able to just beat the Aussie 10km record as a marathon runner 39:15 - The game-changing coaching move Lionel Sanders has made 45:19 - Are we all heading towards lactate training? 47:30 - Why you need to embrace this technology no matter what level you’re at 49:40 - Even the pro's get it wrong 51:50 - How were the Dubai 70.3 times so fast? 54:05 - Why this is the most exciting triathlon season in a long time The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Last week we had Australia’s number 1 ranked male athlete on the show, this week we have the number 1 female ranked triathlete, Ellie Salthouse! With 17 x half ironman wins to her name since turning her focus to 70.3, and a further 10 podiums, she is one of our most dominating athletes. She’s achieved a best place of 5th at the world champs, but as you’ll find out in the episode, that is not good for her. She has her sights set on a higher target. Timestamps: 00:00 - Introduction 03:09 - What does the sport of triathlon mean to Ellie? 03:41 - Pulling out of Geelong 70.3 05:10 - Thinking long term: Ellie's first DNF 06:34 - How is Ellie managing her injury now 09:47 - How to manage form leading to your A race 13:20 - Falling short on the mental side (striving for perfection) 20:00 - How does a base block fo training look for Ellie 26:10 - Managing injury and rehabilitation 27:46 - How long do your endurance sessions need to be 29:30 - What does a Race Ready block look like 30:46 - Examples of speed sessions 31:38 - 70.3 specific sessions close to race events 34:30 - Training and racing without data: entirely perceived effort 37:00 - Reliving what happened during the world champs 41:26 - Her perspective on her coach's coaching approach 51:05 - Trusting the process towards success 55:05 -  Insight into Ellie's nutrition strategy 1:01:08 - Race morning strategy 1:10:35 - Tapering strategy 1:12:50 - Would data work well with Ellie? 1:18:35 - Life lessons from Ellie The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   On today’s episode we have Australia’s number 1 ranked male triathlete at the moment, Sam Appleton. Sam in in flying form especially with his performances of late including 5th at the PTO Collins Cup last year, 9th at the 70.3 world title and his most recent win at Geelon 70.3 on Sunday. He has had an incredibly successful IM 70.3 career winning 15 races, which is now 16 after his Geelong 70.3 win, which was his 3rd win at Geelong. He’s also had multiple top 10 finishes at worlds 70.3, finishing as high as 4th. We’re so grateful he joined us on the podcast after his big win on Sunday, and we had a great chat to him really diving into the behind the scenes of his training program and structure, how he plans to improve himself and what he focuses on specifically in a training week as well as many more great insights into Sam as a professional athlete. Timestamps: 00:00 - Introduction 02:52 - What does triathlon mean to Sam? 04:22 - Sam breaks down his recent Geelong 70.3 06:42 - The changes he made to his training to improve his weakness: running 09:11 - How to train your run to heart rate zones 12:53 - Has he jumped on board the lactic testing train yet? 15:45 - Why it’s important for Sam to start his season in Australia 17:37 - When and why he plans on making the switch from 70.3 to Ironman 20:34 - How you train differently for an Ironman compared to 70.3 (plus the surprising fact about Sam’s bike training volume) 26:04 - How to keep bridging the gap to the top few spots in the world 27:28 - How Sam and his coach plan out their training days and blocks 28:39 - The typical training week breakdown of a pro triathlete 31:32 - Living and training at altitude in Boulder 35:06 - Do you prefer training solo or with people? 36:18 - How a professional spends their time outside of training 37:45 - Sam’s “non-diet” nutrition plan and what to have on hard training days 41:09 41:00 - His unorthodox pre-race meal 42:28 - What’s your goal for the next few years? 45:35 - The race you are MOST proud of 47:38 - The race that you are LEAST proud of 49:38 - Sam’s final words and motto for life The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Athletes often make the mistake of doing the wrong type of training at the wrong time of the year. How do you know when you should be doing what type of training? When should you be doing your strength block vs your threshold block? When should you spend more time focusing on your weaknesses vs continuing to improve your strengths? These are all common questions when designing a training program, so in this episode we’re going to discuss the 5 major reasons you should think about changing your training program now and what to focus on instead. Keys to the episode: 00:18 - Introduction00:50 - Gratitude03:28 - What most athletes are still doing wrong in training leading up to a race04:27 - How to do a pre race time trial properly 06:42 - What’s the best nutrition strategy to carb load before a race?12:57 - Why did Gerard change his pre race taper strategy this week?15:02 - How much high intensity training should you do close to your race?19:33 - Should you dramatically change your training based on your weak areas?28:00 - How much time should you spend working on your weaknesses?33:35 - How long should a training block go for?37:09 - How long should you spend in a base building phase?52:16 - What’s the professional cycling formula and should we try to copy it?56:50 - How to create “default” training form that puts you in the best position all year1:02:47 - When should you just keep the program the same?   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 Friday, February 4th, on a warm summer's day here in Melbourne, Anna Davis broke her own World Record in the 1 hour Time Trial, also known as who can ride the furthest distance around an indoor track in an hour. This was an extraordinary feat, not only because it was her fourth age group world record, but she completed it in 45.3km/hr, making it the second fastest time ever by an Australian woman, second only to former professional cyclist Bridie O’Donnell. Oh, and did we mention she is 57 years old? Today we had the pleasure of interviewing Anna, who you will quickly find out is a modest, humble character, yet has the determination and fierceness of a warrior, with the mental toughness to match it. What does it take to ride this well? What’s her training program like? We can tell you for sure, you will NOT expect to hear the type of training Anna does. Her methods go against almost all common training program philosophy. This was a fascinating interview and we can’t wait for you to hear it. Keys to the episode: A history of Anna’s four 1-Hour World Record attempts The hoops you need to jump for in order to have a world record attempt What are the ideal conditions? How they use air density to measure performance The total rundown of Anna’s fastest equipment, and which is most important What’s the optimum cadence to break a world time trial record? Can you guess how many months out Anna started her preparation? The 1 key session Anna did weekly Utilizing the 1%ers (altitude etc) How has Anna gotten better with age? How to strategize the race when you are NOT allowed a bike computer! Breaking down just how mentally taxing it really is The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Last week on the podcast we spoke about the best bike sessions for 2022, but for all the triathletes, what about the best swim and run sessions? Based on the analysis of our own athletes, what have we concluded are the most valuable swim and run sessions for you to be doing? What sessions can we say have given our athletes the most improvement? We’re going to discuss the key sessions you need to be doing if you want to improve faster this year. But this episode isn’t just for triathletes, we also discuss a huge bike mistake Gerard made during the week. Keys to the episode: What are the two most important swim sessions you should be doing? How many swim sessions are required for the age grouper each week? Should you do more sessions if you’re a week swimmer or don’t bother? The best structure for swim sessions Where you should fit in an extra swim if you can The top 3 running training sessions for this year Analysing the sessions that made our athletes improve the most Why you probably aren’t fit enough to do these sessions straight away and how to build into them Our secret TriVelo ‘Race Ready’ session that is the key to a lot of our athletes race day performance, execution and success The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   With such a wide range of training sessions you could be doing, what are the best sessions you should be doing? What bike sessions are going to help you improve the most? Every year we get more and more data on our own athletes, as well as professional athletes around the world as to the most effective training sessions to improve your fitness, power and FTP. So in today’s episode we discuss what we think are the best bike sessions for 2022. Keys to the episode: What is the biggest training change this year based on 2021 data? The number 1 key session you need to be doing this year How often should you be racing? Is it better to do a sustained threshold “race like” effort, or break that effort up into intervals where you can go harder? How long should your VO2 training sets be? What one session should you do all year round? What session are we keeping and what are we letting go of this year What time of year you need to be doing certain training sessions The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Last week we both had a crack at a Masters/Age Group National Title, Gerard in the cycling individual time trial and Jordan in the triathlon sprint champs, and we both came up short with two bronze medals. After everything we’ve spoken about pre race mentality, what to do in race week, how to execute your best performance, it’s just as important to do a post race analysis after every race. Because every race is an opportunity to learn and potentially make some valuable time gains for your next race. So today we’re going to do a post race analysis on ourselves, which we’ll both admit is a lot tougher when it’s a result you’re disappointed in.  BUT on a much more positive note: we’ll talk about some of the trivelo athletes that had MAJOR success, as we had multiple national titles won and best place performances over the last week. Keys to the episode: The first place to start in your post race analysis What are the key questions you need to ask yourself? How long after the race should you do a post race analysis? When is it okay to compare yourself to athletes around you? The key areas you can gain time in a time trial Real data of how much time you can lose by going too hard too early The number 1 thing to improve on to get more time gains How hard should you push in the important part of the course How to compare your race to a different course The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   This week we had the Australian Masters National Road Series take place, national titles on the line for the individual time trial, teams time trial, crit race and road race. For a lot of our athletes, this is their biggest race of the year, this is their A race, the one they’ve been training for. And for some select athletes, the goal of winning gold and wearing the coveted Australian Champions jersey is possible and is what they’re aiming for. Leading into your A race like this, naturally there’s a bit of pressure around the race, often accompanied with nerves and anxiety. So how do you deal with this? What should you be thinking about before your race? Focusing on the right things and getting yourself in a peak frame of mind can be the difference between a performance you’re proud of, and feeling disappointed in yourself on race day. So today we get to hear from Gerard what are the MOST important things he wants to talk to an athlete about in race week. Keys to the episode: No matter what the hurdle or obstacle, you can find a way to succeed Understanding that you may respond differently to the next athlete after being sick or injured How to make sure your race plan is accurate Once you’ve got a race plan, what do you do next? How much detail do you need to know about the course? How much is too much? The two things you need to measure against your plan throughout race What is pressure?  Why nerves are important to have The best tactics to deal with nerves What movie are you playing in your head? The key question Gerard asks his athletes before every race Are you a patient enough athlete? When is it time to go? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Happy new year and welcome to 2022! The new year naturally comes with resolutions and goals, so today we’re going to take you through the 7 MUST DO training rules for 2022. Often it’s less about resolutions or outcomes, and more about what actions do you need to change this year? Welcome back to the podcast for the year and we can’t wait to bring you another year’s worth of great episodes. Keys to the episode: Why getting to the start line is sometimes half the battle, and what you need to do about it If you “fell off” over the holiday period, what should you do? How many people overtrained vs undertrained over the holidays? Why re-testing yourself can be your saving grace What is your north star? What kind of athlete do you want to be this year?  What’s better than a New Years resolution? Give yourself more time this year Everybody wants to do a quick ‘12 week program’, but you’re missing out on the vital base period Why setting challenges for yourself can improve the quality of your training How to come back to training after getting Covid We want to see more people being realistic with your lifestyle this year Don’t attempt an Ironman if you’ve only got 6 hours per week to train Don’t be afraid to test yourself outside of your comfort zone Be in it for the long game The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Every year we like to reflect on what happened and pick out our top lessons and learnings of what we’ve taken this year. Each new year brings with it a new set of challenges and triumphs, but mostly for us it presents another year of evidence as to what is working and what is not working with athletes. So this is one of our favourite episodes to do as we get to really highlight the biggest and best lessons of the year that you can take to help you in 2022. This is our final episode for the year, we’ll be taking a few weeks off the podcast before bringing you bigger and better episodes again next year. From all of us at TriVelo, thank you for being a part of our community and for being a valued listener! Keys to the episode: Gerard’s number 1 reminder for the year Athletes are still underestimating race execution No matter how fit you are, if you don’t execute it can still be a disaster Gerraint Thomas’ clear execution lesson Knowing how to have a proper race plan The nutrition mistake too many athletes are making in endurance events The number 1 swimming lesson of the year The key to improving your riding is? The number 1 running lesson of the year It’s really important to learn from your mistakes and not repeat the same ones Why it’s so important that you learn something in your post race analysis Don’t need to do variety for the sake of variety Embracing technology to your advantage The famous fable of the Tortois and the Hare and our favourite lesson of the year The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   With the holiday period approaching fast, it’s time to start thinking about how you’re going to attack your training program. For most people, they have a week or a few weeks off where they are away from home, but have potentially more time to train. But is training more a good thing over this period? How do you balance a potential increase in training with a potential increase in busyness that naturally comes with this period? What’s the best program you could do to make the most fitness gains? We’ll talk about it in this episode.   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Everything we do in training, all the preparation and work we put in is so that we can get to race day and perform well. We want to stand on the startline on the beach, ready to hit the water knowing we are in the best shape possible. We speak a lot on this podcast about race execution, how to attack the race, how to have a race plan... But your race doesn’t start when you’re on the beach. It starts the moment you wake up, in fact it actually starts the night before, the whole week before or even the last two weeks leading into it. Have you ticked every box in the last couple of weeks to make sure that you are feeling confident on the start line. That’s what we’re going to discuss today. Keys to the episode: Breaking down the Ironman world record How we still underutilize swim drills Gerard’s horror watching warm ups at the latest triathlon sprint race When does race preparation really start? Not getting distracted by people around you The magic of the checklist How can I arrive at the start line with everything ticked off? What needs to happen 2 weeks out from your race? What needs to happen in the last week leading up to the race? What do you need to do the day before? And the night before? What should your morning look like? Why you should already have the answers to this exam How hard can you train leading up to the race? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 were joined by the GodFather of Triathlon Coaching Joe Friel. Not only is Joe one of the founding voices of triathlon training since it’s inception in the 80s, he’s also the founder of Training Peaks and the of 18 books with his Training Bibles’ becoming famous world wide. But mostly, Joe is a true inspiration to us, he was a pioneer for power coaching and training when Gerard was learning about it in the 2000s.   We felt very privileged to get to talk to Joe and of course we relished the opportunity to squeeze as much training knowledge as possible from him! Keys to the episode: What gets measured improves Joe’s apology for things he previously said How to know if your goals are too far of a reach How much sleep do you need? The 5:2 method of training How do you fit in enough hard training in all 3 disciplines through the week? The exact type of session to do in preparation for an Ironman Which leg is the most important in a triathlon Why you don’t need to swim fast in training You need to just focus on drills until you can swim at this specific pace The 4 key elements to swimming fast: PDLC How to continue to be fast after 50 The most important training session for the age group athlete as you get older Why you could perform just as well even if your VO2 max declines with age Joe’s personal performance habits Joe would rather poor training sessions done consistently than really good training sessions done inconsistently The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 absolutely geeked out because we got to speak to arguably the number 1 triathlon coach in the world right now, Arild Tveiten. Arild is the head coach and sports director of the Norwegian Triathlon Federation.  At the Olympics in Tokyo 2021, Kristian Blummenfelt, who has been coached by Arild for 11 years, took the gold medal in the men's individual event, and fellow Norwegian athletes Gustav Iden, Casper Stornes, and Lotte Miller finished 8th, 11th and 24th, respectively. (Gustav also just won the 70.3 World Championships for the 2nd time. Arild didn’t have to give us all his best secrets into how he coaches the best athletes in the world… but he did! And we were like kids in a candy shop Enjoy the episode. Here are the highlights:● How to build trust between the coach and athlete● How the coach/athlete relationship improves over time● What coaching principles have change over the last decade● What is their actual training philosophy?● How these pros train super specifically to lactate● Why some of their sessions aren’t as hard as you think● Breaking down the specific sessions these triathletes do● How they planned their race intensity period leading into Tokyo● How to know what you’re capable of as an athlete● Breaking down the race performances as Tokyo● How the taper period differs for every athlete● We get to ask Arild why Kristen Blummenfelt was drinking so much water in the race!! (Of course we shouldn’t have doubted them)● How flexible are you in changing sessions based on feeling or fatigue? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 part 1 of our 100th episode special, we told the epic story of Gerard Donnelly's professional triathlon career. The story finished with Gerard retiring from professional triathlon... In part 2 today we’re going to tell the story of Gerard's coaching career and how his coaching has developed over a 30+ year period.  I didn’t think the story could get more exciting than part 1, but there are even more surreal, cool, life changing moments throughout this part of the story.  And, a major part we’re going to tell is that although he retired as an athlete, he was not done competing… and his journey to once again reach the top as a masters athlete is one of the biggest contributing factors to his success as a coach. Enjoy part 2!   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   I (Jordan) couldn’t be more excited to bring this episode to you. We’ve interviewed some fantastic guests already on this podcast; elite athletes, former pros, olympians, world class coaches, experts in their field… And at the start of every episode, I introduce my fellow host of the podcast, former Australian Ironman Champion Gerard Donnelly. So because it’s our 100th episode, today I get to interview Dad, and tell you the story of his career, how he won that Australian Ironman and so much more. For those that aren’t aware, Dad hates talking about himself. And it took a bit of convincing to get him to do this episode, and open up about every detail about his professional triathlon career as an athlete, and also as a coach. There’s plenty of emotion in this episode, I had goosebumps many times, we got raw, we got choked up, and for me I couldn’t be prouder to be able to share this story and give you an insight into my hero, the man that has inspired me and countless other athletes and continues to do so every day.  Gerard Donnelly is a ruthless competitor, a winner, a motivated athlete and an even more motivated coach.  He cares about his athletes like his children and underneath a tough exterior motivated by performance and improvement is a caring mentor and friend that just wants to see you enjoy yourself.  So our journey starts when Gerard decides in 1981 to try his hand at this thing called a Triathlon… What follows is years of sacrifice, hard work, mistakes made and lessons learned all on the way to reach this outrageous goal of becoming Australian Champion. How did he succeed? What happened when he took on the world's best athletes in Kona?  What was the mistake he made on the world’s biggest stage? LIsten to Part 1 of The Story of Gerard Donnelly to find out. It’s a longer episode than normal, but every second is worth it. Part 2 will be out next week.   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 Bolton has a very impressive resume both as an athlete and a coach. Coming out of college as a talented swimmer and runner, he gave triathlon a go and came 2nd as a junior in the world triathlon championships which kickstarted his professional triathlon career. He competed in the Sydney Olympics in 2000 and is now one of the top Triathlon and Running Coaches in the world.  He is the current USA Triathlon High Performance Advisor, he coaches top Ironman athletes such as Ben Hoffman, Heather Jackson and of course we had to ask about our man Sam Long! This is on top of elite runners including Caroline Rotich, winner of the 2015 Boston Marathon. Keys to the episode: Why surrounding yourself with the right people is so important How Ryan got lucky with The ‘Father’ of Triathlon Believe it or not, Triathlon shouldn’t be stressful for you How to understand ‘Periodisation’ and what level it needs to be applied to How far ahead are you planning your programming? Why you need to be flexible with training principles The last percentage of training that needs to be individualised to you The magazine conundrum in Triathlon The surprising difference between pro vs age group data The risk vs reward race tactic The big mistake Ryan made in the Olympic trials How the pros have managed so many cancelled races What the pros did to stay motivated without races The difference in training strategy between Ben Hoffman and Sam Long Advice for doing an event that you may not be suited to The ‘Question Test’ that can replace lab testing How to know how easy to do your easy days Can you go too slow in recovery? Magic things happen in zone 1 and 2 Where in zone 1 or 2 should you sit? Ryan’s nutrition planning with his athletes Should you be having caffeine before and/or during races? Ryan’s biggest life lesson from the last 12 months The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   If you’ve ever googled “how to connect to zwift” Or “how to set up my wahoo kickr” Or even “why won’t my kickr connect” You may have come across Shane Miller, the GP Lama on youtube. And if you’re like us, you’re one of the millions of people that have watched his youtube videos giving the latest help on all things technology related to cycling. Not only is he a tech guru, he is an elite cyclist in his own right, winning almost every possible masters title under the sun over the last decade, including 2012 Cycling Victoria Masters Cyclist of the Year (Male). So in this episode we ask Shane what are the must have’s for tech at the moment, we ask him for the best tips with technology (something most of us struggle with) and how to get the most out of your equipment and set up. Keys to the episode: The bike tech updates Shane was doing before everyone else How important is upgrading your bike to your potential success Why Shane quit competitive cycling Why different bodies need different positions on the bike What’s the best power meter on the market? Should you buy the best power meter? How to know what power meter is right for you Making sure your power meter is calibrated correctly Why power meters will read differently The best online training platform (zwift, trainer road, sufferfest etc) for the every day cyclist Top tips for your home indoor set up The good, the bad and the ugly of smart trainers Best tips to help you get over any technical roadblocks   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Do you think you’re getting the most out of yourself as an athlete? Do you think you’re performing as well as you could? Do you think you could be getting more out of yourself? In this episode we’re going to go through the top 10 ways to improve yourself as an athlete, and show you how you can get closer to your athletic potential. When discussing this podcast topic we had about 70 answers, but we came up with the top 10 to help you Keys to the episode: Why improving your swim technique could be important injury prevention The first thing you need to do: upgrade your engine! Once you’ve got a bigger engine, how do you make sure you’re using it to its capacity? How to make sure you’re training program doesn’t become stale An easy win that has nothing to do with training The 8 hour training session! (Hint: we all do it) Do everything in your power to avoid these two things The training session that you know you need to do The one thing we do more than any other coaching group Pay attention to your body When should you train to feel? How well do you cope when things go wrong? The secret of the mental coin jar Our personal challenge to you The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   If you’ve been listening to our podcasts, you may have finally decided to purchase a power meter. Or, you’ve got a power meter already.... But how do you know if you’re using it correctly? Are you getting the most out of your power meter? Do you understand everything you need to do to make sure you’re getting accurate data? In this episode we’re going to go through the 8 things you need to know about your power meter. Keys to the episode: Proof of why even the pros need threshold training for road racing Your equipment matters, don’t let an equipment failure hold you back on race day How many races can an age grouper fit in their season? Not all power meters are made equal... What power should you pay attention to: instant, 3-sec, average or lap average? The one thing you have to do with your power meter before every ride The two types of power meters and which one we recommend What normalised power means and why pay attention to it What's the story happening behind your power numbers If you understand normalized power you can then look at the magic number called: Variability Index (VI) When should you ignore your power meter? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   So, you’ve decided to do another Ironman, what do you need to do between now and then to best prepare yourself? It’s common that once the dust settles after your race, once the pain subsides, as triathletes we can’t help ourselves but think “I want to do it again”. How would you like to hear the exact breakdown of what you should be doing to rest up and prepare yourself to be fitter, faster and stronger for the next one? How do you make sure you don’t just repeat the same race next time? In this episode Gerard is going to be breaking down step by step what you should do after your race and how to get to the start line of your next IM in the best shape you’ve ever been in.   Keys to the episode: When is the best time to take a drink on the bike? Don’t lose the race before the start line The simple way to gain a mental edge before the race begins What’s the first thing you should do as soon as your race finishes? What data you need to look at in a post race analysis Why you shouldn't trust good or bad emotions about a race How much time you should take off after an Ironman How long is too long to start training for a race Don’t do a boring base period! What training factors need to change after a base phase? What are the most important sessions when you are close to your race? The ‘forgotten’ phase that athletes brush over  The key things to change to guarantee a better result next race   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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.   Podiatrist Matt Fieldsend joined us on the podcast today to chat everything about foot and ankle mechanics and how it impacts your performance! Of course, the foot and ankle do not act in isolation, so we dive into the how the feet impact the rest of the body. With the amount of foot injuries in Triathlon, this was a great episode to dive into common injuries, their prevention and treatment, as well as addressing a lot of misconceptions about podiatry and the feet. Keys to the episode: How quickly your muscle and tissue “detrains” after injury The risk and reward of coming back to injury too quickly Why having small milestones is vital for rehab The simple reason why re-injury occurs and how to avoid it How difficult is it to change your running biomechanics? Should you risk trying to change your running style? The two most important muscles for runners to develop The required load your calves need to be able to handle to run well What day of the week is best to do your strength and conditioning? The golden rules for injury prevention and rehab volume The myths and misconceptions around orthotics  Is new shoe technology causing or preventing injury? Does shoe support promote poor biomechanics? If you want to get in touch with Matt, he's available at: Evolve PhysiotherapySuite 1, Ground Floor492 St Kilda Road Melbourne VIC 3004ph 9820 [email protected] Up and Running Podiatry ElsternwickRear 4/402 Glen Huntly Road Elsternwick VIC 3185ph [email protected] North Road Podiatry1129 North Road Oakleigh VIC 3166ph 9570 [email protected] 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 know that training adaptation doesn’t actually occur in the training session, but instead in your recovery from a session. That’s why you couldn’t just do a hard session every day and expect to improve. Your body needs time to recover and adapt in order to get the training benefits. BUT, so much emphasis is placed on the training sessions themselves, what about how to do recovery well? What do you need to focus on when it’s time to recover? How would you like to make sure you’re giving your body the best chance at optimal recovery and maximum growth from training?   Keys to the episode: You can’t have a training program without a race plan How long can you sustainably hold form for What to do if you’re losing form The psychological benefit of recovery What happens if you don’t recover properly Should you have a “deload” week every 2, 3 or 4 weeks? What does “keep your hard sessions hard” mean How to assess how tired you are Do the most common recovery interventions actually have evidence behind them? The recovery benefit of massage Do recovery boots or compression garments actually work? The two recovery factors that have a mountain of evidence behind them Our favourite low intensity recovery method An exercise physiologists perspective of how to measure your recovery The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept 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 the notorious Dr Mitch Anderson returns to the podcast to apply his expansive knowledge of the human body to your position on the bike! A topic he is not only knowledgeable on due to his medical background (respiratory physio, doctor and surgeon), but he has also lived the experience of finding the best position on the bike in order to break both the 12 and 24 hour cycling world records. So, what’s more important, comfort or aero? What part of your position should you be paying most attention to on the bike? What do you need to know about getting a good bike fit? What position produces the best power AND speed output?  We discuss it all in this episode. Keys to the episode: The 3 major keys to a good bike position (02:35) Is it worth going for higher power or higher speed? (03:58) The forgotten muscles vital to your position (06:00) Is it faster to have your elbows wide or tucked in? (10:26) How you should “look” on the bike (and do looks matter?) (13:28) The most poorly executed muscles seen in athletes on the bike (15:22) The first things to address in a bike fit (19:01) What’s biomechanically stopping you from pushing more power in your TT position? (25:10) Why having an asymmetrical position is probably wrong for you (28:00) What’s the most common mistake in an athlete's bike position? (29:09) What you need to know about your cleat position (32:14) What size crank should you opt for? (33:48) How to check if you’re in a “good” position or not (and why you’re not special!) (38:09) An easy way to prevent injury from a poor position (43:16) The ideal heel position in your pedal stroke (44:59) Should you move your cleats closer to the bike frame or further away (47:58) Dr Mitch’s best advice that he wants you to take home from this episode (50:44) One thing you MUST be aware of with your position on the indoor trainer! (53:48)   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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 exploring the best training sessions on the bike to make you a well rounded rider.   Last week we spoke about what we believe to be the best value running session, and today we’re going to really go into detail about what sessions could help you become a better cyclist.   Obviously there’s not one stand alone session that’s going to magically ride like our man ‘Wow’ Van Aert, however Van Aert is someone that leaves clues as to what you could do to make you a stronger overall rider.   After all, he has won stages in the Tour de France in a time trial, in a sprint AND up one of the hardest mountain stages. So what does he do that we could model?    Keys to the episode: What data to look at if your power fails you Why you need to be careful looking at a power meter on a new bike Our favourite type of cycling session (not necessarily the “best”!) The most valuable session for a triathlete The most essential session for a cyclist The type of training the best cyclists in the world do The biggest strength of TriVelo athletes Why you should aim to be a “well-rounded” rider (at the risk of being a “jack of all trades but master of none”!)   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

A 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.   A special announcement about our free facebook group: www.facebook.com/groups/trivelocoaching  Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our community. Gerard and Jordan are both active in the group and inside we are sharing our best resources and streaming free live coaching sessions to help you with your training and racing. If you would like to join this free community on facebook, just type in TriVelo Coaching into facebook, or go to www.facebook.com/groups/trivelocoaching/  Join the group, introduce yourself we’d love to hear from you and see more of you in there. In today’s episode, we talk about the BEST type of running training you can do as a triathlete (and why the olympic and world champion recommends the same thing!).   We cover: Giving yourself permission to fail What does it mean to race gutsy The one thing you SHOULD and SHOULDN’T think about in your race What did our athletes do differently to produce their running PB’s? How we had almost a 100% improvement rate in athlete testing Why Gerard hasn’t been happy with the training course selection of some of his athletes… How running at 7min/km pace can improve your running performance How to prevent injury and build strength in the same session How this session results in greater running efficiency   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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.   Of course we need to discuss THE event of the olympics games which is the track and field. And we’ve got Ex-Olympic Athlete from the 1996 Atlanta Games, 2 x Australian 5000m Champion and 1 x 10000m Champion, Julian Paynter.  It cannot be understated just how special the Olympics are. And in this episode we dissect the highest of highs to the lowest of lows across all athletic performances (how good were our Aussies!). Plus Jules offers his insight into dealing with the pressures and the mental games you go through as an athlete and how to get through it. Keys to the episode: The performance that left the whole country with goosebumps How to race bravely Why experience counts on the big stage Our favourite moments from the athletics The importance of a pre race routine Just as important is a personal post race analysis Julian’s predictions for the 2024 Paris games How to pick yourself up after a bad race An easy tactic to take any nerves/pressure off yourself The value in community sport If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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.   On today’s episode we are joined by swim expert Brenton Ford.  We discuss the best results from the Olympics and what triathletes can learn from Olympic swimmers. But more importantly, what are some things that Olympic swimmers do that triathletes should NOT do? Plus we ask Brenton some of the most asked questions from triathletes about how to improve their swim leg. Keys to the episode: Going through the best olympic moments from the pool Why Brenton predicted Titmus would beat Ledecky a month before the Olympics The story behind ‘that crazy coach’ celebration and why it’s more special than you realise An olympic swimmers typical training schedule Could swimmers improve their pacing even though they’re at the top level? The best technique tips triathletes can take Why Brenton was resistant to FORM goggles, and do we Olympic swimmers should use them? How many aspects of your stroke should you work on at once? How long should you spend on a swim drill before moving on to a new one? Recommendations for swim training when pools are closed What percentage of a session should be on drills vs the main set?  What kick beat is recommended in a sprint distance tri vs 70.3 or up to ironman? The most efficient way to spread your fingers If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

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 Olympics brings with it a chance to see athletes at the top of their chosen sport, compete in a once in a 4 year event and show us how good they can be. We get to learn so much, the success stories, the failures, triumphs and tribulations, training schedules, family support, it’s the entire story behind each athlete that makes the Olympics so special. So of course we’re talking about the best and worst of the Olympics so far! And a reminder, if you like our podcast the best thing you can do for us is leave a 5 star review and a positive comment! Keys to the episode: Question from a listener: What % of FTP should i use doing workouts on the trainer compared to outside? Do indoor and outdoor power numbers really differ that much? The story of the olympics so far starts with P Why two MOrrocans who ran the most embarrassing race outperformed everyone How surges can drastically hurt you Running your own race in championships at games Breaking down the triathlon bike leg power zones How much water should you drink in an Olympic distance? Which sport had the worst race execution so far? Our favourite medal of the Olympics so far If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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.   To start today’s episode we’d like to say thank you to all our new and old listeners, the podcast is growing and we’d love it if you left us a 5 star review, a positive comment and shared it with others in the cycling/triathlon community! Looking back over every episode we’ve done, we’ve learnt some absolutely brilliant lessons from our podcast guests. If you’re new to the podcast, we wanted to revisit some of the best lessons from our interviews. And if you’re a long time listener, we know you’ll enjoy refreshing some of these lessons just like we have. Keys to the episode: The race that put zwift on the map Even the pros don’t sacrifice the balance with their families  Finding the limit of what your body is capable of How far you can push your body with proper preparation and confidence How important technique is in swimming compared to the other two disciplines Why you only need minor tweaks to drastically improve your swimming! Using food to get the best result out of your body The value of consistent ‘C Races’ Having confidence in your ability Not being intimidated by your opponents  You’re still a chance no matter how old you are, but allow your program to suit your age When you race you have to get into a racers mindset The value in being cool, calm and collected Not letting equipment hold you back Not letting your body hold you back If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

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 can learn so much from the pros. But not just from their triumphs, we learn just as much, if not more from their mistakes. It’s great to see that they are human and yes, they too make mistakes. So in this episode we discuss our top 7 takeaways from an action packed Tour de France. Keys to the episode: Breaking the Ironman world record The greatest Ironman athlete of all time’s number 1 tip to success The lesson that couldn’t be clearer from the Tour The mistake that a young Aussie made that cost him a stage Why Pogacar may never win a tour again Team Ineos finally blunder a tour? We discuss what went wrong for them Our FAVOURITE moment of the tour Is Wout Van Aert going to be the greatest cyclist of all time?  The temperamental nature of FORM and how to use it to your advantage The key training session the tour showed will make you a better rider What you need to do to be a more well rounded athlete If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

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’s the fastest way to improve your FTP? How do I increase it over 12 weeks? What would be the best program? What sessions should I do? When should I do them? These are some of the most common questions we get around FTP improvement.  So in this episode we explore the most effective ways to build your FTP over a 12 week block. Keys to the episode: Why age is no barrier to FTP What’s the “true” peaking age? How long should you rest after an Ironman? How to recover well from an Ironman Unlocking the keys to the FTP safe Which training zones to avoid in order to increase your FTP How much Zone 2 is required in an FTP program? The famous FTP session guaranteed to improve your cycling performance What to do at the start of your program vs the end Is it even worth improving your FTP as a triathlete? If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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 special guest is a little bit closer to home, a member of both the Donnelly and TriVelo family, Shauna Donnelly. In 2019 Shauna had a year from hell. At just 30 years old, she was faced with the news that no one ever wants to hear. What followed was a remarkable journey of resilience and perseverance, pain and trauma, but most importantly strength and willpower to just keep fighting and moving forward. You might think you can predict how this story will unfold, but I guarantee you Shauna will pleasantly surprise you from the very first question. The chat that follows is raw, emotional, painful at times but overwhelmingly touching and profound.   We have learned so much from Shauna, and we are grateful she was willing to come on the podcast and share her story. We hope that it may inspire you for when life inevitably does not go as planned. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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 LOVING all the action and drama Le Tour is bringing this year. We sit down to discuss the epic moments that have made up episodes 6 to 9. We hope you enjoy our review and analysis as Gerard puts his coaching hat on assessing the performance of certain riders throughout the race so far.   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   We're so excited that Le Tour is back that we're doing spontaneous Tour de France episodes over the next few weeks to talk about everything to do with the world's greatest bike race. We're 5 stages in already and there has been too much drama to be able to cover in one episode! Today we talk about everything that's happened so far, including the amazing breakaways performances, the fairytale story of the year, the greatest lessons to learn from a cycling coaching perspective and how the race will unfold over the coming weeks. This episode is audio only, our weekly Tuesday episodes will still be released as per usual.    The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 are very excited to bring you an unbelievably insightful guest Dave McNiell is a professional runner from Melbourne, Australia He is a dual olympian, competing in the 10 000 metres at both the London 2012 and Rio 2016 olympics, with a best place of 16th in the 10000 final at rio with a blistering time of 27:51 He holds a blistering PB of 27:45 for the 10km, and recently ran a PB AND Olympic qualifier in the 5000m of 13:13, which he is hoping will get him a spot on the team to represent Australia at the Olympics for the 3rd time. What was most impressive about Dave wasn’t his athletic achievements, it’s the way he thinks about the sport and the way he goes about things. This was a truly enjoyable conversation. Keys to the episode: Why improving every session isn’t sustainable How to use others around you to lift you up The key factors that resulted in a PB after 9 years Why training less has resulted in improved performances You don’t have to keep changing your sessions up The ultimate contradiction for athletes: you need to be more relaxed to perform better Key mindset tricks to help performance and avoid sabotaging your performance How Dave reduced performance anxiety Two magic lessons to approaching your race You need to find a level of training that is repeatable (and enjoyable)   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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.   Here at TriVelo we talk a LOT about “power” numbers and data...But many beginner/intermediate athletes say to us they’re still a bit confused by it all. It’s okay to be confused by this, because it’s a confusing subject. But we’re here to change all this. So... Have you ever wondered...How do I actually get MY DATA? And how do I even use these numbers? Have you seen power/watts on zwift but not sure how to use it?Or have you heard that FTP is important but still wondering how it works? We’ve noticed that many athletes have no idea where to even start with power, what an FTP test is or how to do it, or how to use data properly and use it to your advantage… Instead it becomes this complex monster that just feels too scary and overwhelming to even look at, let alone attempt to understand. And don’t worry, this isn’t just beginner athletes, we have intermediate and even advanced athletes who are still perplexed by it all.  And this is a shame, because once you understand it, it will literally change the way you train and race foreverSo, we’d like to fix this problem. Today, not only are we going to be giving a beginners guide to data and power, we also have an exciting announcement. We're opening up our doors to our home/training studio in Belgrave, Victoria and inviting 4 triathletes for a VIP Coaching Day with Gerard; where you will get a day of personalised data testing and coaching. If you’d like to join us on this day and get some help with your numbers, go to: https://www.trivelocoachingday.com Keys to the episode: How to set yourself up with your own numbers Let’s start from scratch, what is power and how does it work? What power meter should I buy? How hard is it to understand? How to read your power meter once you get it How to find your training data/numbers How to find your racing data/numbers How to understand your own zones The biggest mistakes beginners make when it comes to data The major things to watch out for when starting with power So if you're new to testing and understanding data. And want to come and learn first hand how it all works And more importantly, want a change to come and spend a day with the Supercoach!  Then this workshop is for you. You can go to https://www.trivelocoachingday.com to register.  The day is held in Belgrave, Victoria. So either you’re in Victoria or prepared to travel! The first date of this is Sunday August 1st.  Generally a power meter is non-negotiable. You could come without it but what are you going to do after? It doesn’t matter what level you are! This will benefit you if you’re an absolute beginner triathlete who is brand new to all of this, or if you’re an experienced triathlete who wants to go to another level.   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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. Truly one of the toughest challenges you will ever undertake, should you choose to take that leap and fill out that entry form.  And despite the insane difficulty in swimming 3.9kms, then riding the toughest 180 kms you may ever undergo, getting off that bike after 5-7 hours, exhausted, and only then beginning your marathon...  thousands of people continue to sign up, year after year. You cannot overestimate how difficult the Ironman is.  The toll a 10-13 hour event puts on your body is extreme, and it’s an event that despite its insane difficulty, has become somewhat of a commonplace challenge, a normality among punters to give the Ironman a crack. However it’s important to remember that this is an event that is far from normal.  Key points of the episode: Even pros mess up their execution Warm up drills for a running session? Why going for a PB time doesn’t work Secret power trick: The Ruler of Truth Should you push higher power in a head wind or tail wind? The mistake 99% of athletes make (are you in the 1%?) The magic word that starts with P... How to take into account different conditions on race day When you shouldn’t use power or testing numbers What to do if you stuff your nutrition in the race The 1 thing you need to be prepared for in any Ironman The final piece of the puzzle that will stop you making future mistakes If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 got to speak to Expert Movement Specialist, Injury Prevention Coach and Osteopath Dr Jordan Moncrieff, who is a great friend of TriVelo and someone that we put ultimate trust in with our own bodies as our movement coach. As a young, highly talented footballer, chronic injury limited Jordan's capacity to train and compete at the highest level. It also gave him the biggest gift – a powerful reason to explore effective movement & training. Jordan helps his clients identify their movement, posture, breathing, and/or stability gaps, and together help them fill those gaps with a combined approach, using both Osteopathy and Exercise Rehabilitation for the most effective & long-term results.   Dr Moncrieff has worked with professional athletes across multiple sports to help them achieve peak performance. Athletes including AFL footballers Dylan Shiel, Dan Hannebery and brownlow medalist Tom Mitchel. And more specifically to us, helping cyclists and triathletes, especially with the most common problem, back pain.  Keys to the episode: How Jordan spent years with groin pain unable to fix his injury The “left of field” method that was finally the solution (the same method that had helped AFL legends Chris Judd and Luke Hodge) Exactly what is this “unconventional” method? How is it different from a traditional strength and conditioning program? Why squeezing or tightening your core is actually worse for you How you can use this method to improve your efficiency in all movements (swimming, cycling, and running) Why having more “abs” could actually be worse for your performance The unexpected benefits of this approach for your long term health Why we need to model infants for effective strength and conditioning programming And a whole lot more wisdom. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.