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.   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.

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 big race has finally come, you want to perform at your best, and you want every little advantage that’s going to help you feel good and stay strong. Because when you're halfway into the race, and everything is starting to really hurt, every minor detail can help or hinder your performance.  In today’s episode, we’re discussing 11 hacks to stay strong on race day and give you the best chance at a good performance. And with Ironman Cairns coming up, this is a very topical episode. Keys to the episode: Making it to your race no matter what Measuring your effort Did Bernal ruin his Giro d'Italia The most obvious hack to race performance When Gerard made his biggest ironman mistake The swimming hack vital for the first leg Don’t make this mistake in transition The most obscure thing to ever go wrong in a race Our most contradictory bike advice The most important leg of a triathlon The common mistake even pros make The most embarrassing thing to do in a triathlon The 1 thing you want to avoid in the run leg The final piece of advice to remember for your entire race If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   In today's episode, we are talking about getting the BEST out of your bike. And to help us we have a very special guest, a very good friend of TriVelo, Mr. David Ross. “Rossy” is not only a bit of a bike expert, but he’s also one of TriVelo's most successful athletes, a 2 x National Master Time Trial Champion, so he knows a thing or two about going fast, getting more aero on a TT bike and all things bike mechanics. Keys to the episode: Why the weather should never stop you from training What’s more important:  The bike itself? Your position on the bike? The component upgrades and equipment on the bike? The keys to a good bike position The differences between a Time Trial position and a Triathlon position The most common fixes of your bike position Bike maintenance: tips for taking good care of your bike  Understanding the fundamental components of your bike: Handlebar position Crank length Front and back gearing Value for money with your bike What wheels you should be using for your ability If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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.   Should you train the run leg and bike leg differently? What sort of sessions are best suited for running, and what sessions are better on the bike? We see a lot of athletes doing what we call “over/under” sessions all the time on the bike, and not doing any sustained threshold riding.  We also see a lot of athletes do a lot of threshold running, but not a lot of “over/under” sessions, so today we’re going to explore the different types of sessions you can do and what’s best for your program. Keys to the episode: Never take recovery sessions for granted Will our predictions for the Giro come true again? Professional athletes are STILL not using power What are the best type of BIKE sessions to do? What are the WORST type of bike sessions to do? What are the best type of RUN sessions to do? What are the WORST type of run sessions to do? The number 1 factor to consider when picking a session The 4 key ingredients to picking the right training session How many hours should you spend at high intensity per week How many hours should you spend between zone 2 and 4 per week If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   In today’s episode, we’re going to look at 5 out of the box ways you can become a better athlete.  What’s something you could do that others aren’t doing to gain a competitive advantage?  What’s something that will give you a good bang for your buck? Key points of the episode: The secret ingredient to progress is p….. How can you spend time on your strengths AND weaknesses at the same time? Is it worth surging in a triathlon? Would 70.3 and Ironman distances be better if drafting was legal? An Unusual Workout That Skyrockets Your Bike FTP Team INEOS’s Secret Hack To Recovery and Performance How coffee can help burn fat in training sessions How to be better adapted for fuel in endurance How to train MINDSET The type of training you’re probably STILL not doing that you must Why rollers can beat any smart trainer If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Lots to discuss on the podcast today, we’re looking at overtraining and the paradox of training hard, illness or injury management, strava and social media pressure in the scene and some more stories to tell. Here are the key takeaway points of the episode: Why Gerard loves his job so much Why Strava can be poisonous for athletes Being able to accept both good and poor performances from yourself Reviewing the epic Melbourne to Warny race and how to be best prepared for it How to get the balance right between pushing your body and not overtraining The value of zone 2 training Triathlon is not an intense sport, so do we need to train with any intensity? A secret hack to get intensity in training while dramatically reducing your injury risk Australia's best middle distance runner has a secret The value of consistency trumps training harder Dr Mitch’s advice for returning from illness Respecting your body and not being arrogant in returning from illness or injury   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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.   Making mistakes is key to learning, you cannot expect to grow without making a few mistakes, and as we always say on the podcast, you learn more from your failures than your successes. However, there are some beginner mistakes that you don’t need to make! And we want to help you avoid them.  These aren’t just beginner mistakes, you might find you’re an experienced athlete yet you’re still making these errors which are impacting your performance. AND, these principles don’t just apply to triathletes, but cyclists as well. Key points to the episode: The power of unconscious gratitude Elite female cyclist makes the same mistake twice! How to double the value of your training session  Stop getting overwhelmed with technology Why taking shortcuts costs you more in the long run The dangers of substandard equipment How to avoid doubling up on your equipment spend Why you shouldn’t take in as much advice as possible Is this the worst type of training session? Do this before and after every session    If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 triathlon season coming to an end, it’s now time to think about how you should train in your offseason. What should you focus on? How can you make the most of it? How do you make sure you can be at your best when racing starts back up? Most people like to take a bit of a break, a bit of a mental reset and freshener, however too many athletes make common mistakes in the offseason which puts them further behind, undoing all your previous hard work. Key points of the episode: You need support in this sport Unexpected results happen more often than we think! Should you use zwifts ramp FTP test? Doing an FTP test on erg mode… yes or no? Top training tips for the offseason How to not go backwards while taking a break The training you need to STOP doing The number 1 tip for swimming in the offseason The only structured bike session you need to continue Ride with your friends again! Why you should join the worlds best running phenomenon If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 race brings with it a bunch of great learnings and lessons, whether you performed well or not, there’s always something to learn.   After Geelong 70.3 last week, we’ve decided to break down 7 crucial lessons we learnt from the race.   Key points from the episode: The importance of loving the process The value of placebos vs the detriment of superstitions Are you in control of the event or at the mercy of it Too many triathletes are still not riding the bike ride how it should be ridden Riding the wrong sections too hard and other sections too easy The strange power data you need to be looking at It’s clear how many people still don’t have a plan Have you done enough endurance training? How much is enough? Dealing with equipment problems How well do you know the course?   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   After much uncertainty and a change of date, the Geelong 70.3 finally went ahead. Because we were so excited that a race didn’t get cancelled, today we’re getting in a race mindset and talking about how to prepare for your upcoming race. Whether it’s your first race or it’s your 10th, there are things you need to know or be reminded of in order to have the best race day possible. Just because you may have done plenty of races before, doesn’t mean you’ve been doing them in a way that could be getting you the best result! Key Points of the episode: What we can learn from the epic Milan-San Remo Gerard’s favourite race tactic A new highly underrated weekly topic we’re starting on the podcast What do you need to focus on the week leading up to your race How to create the ultimate race checklist What’s your race plan? The principle of the ‘3 Potential Scenarios’ What data are you looking at during the ride? Remember the effect accidental drafting has What should you mentally be reminding yourself of throughout the race? We answer a question from a listener “Be process driven and not results driven and you will achieve the goals you are aiming for” Lastly, Gerard’s most important point, don’t forget to enjoy the race! And how this impacts your execution If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 all have those days where the thought of training seems daunting. You’re tired, flat, unmotivated and getting a training session done seems a distant dream. In today’s episode we’re going to talk about how to train when you just don’t feel like it, some tactics to help and a little known motivational secret that most people are missing. But before that, as always we’re going to go through what caught your attention, and there’s a few things this week we need to talk about. Key points of the episode: Spring racing is back! The best and worst tactics of the Strade Bianche How to not fall trap to the sheep mentality Why you can’t have two “A Races” The best tactics when struggling with motivation The little known motivational secret that most people are missing Gerard’s weird motivational strategies Why tricking yourself actually works The psychology behind counting your “streak” And finally, the NUMBER ONE motivational strategy that works EVERY time for us If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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.   Stef started in triathlon as an age group triathlete, and like most civilians who dare step across the start line of a swim, bike, run event, she too was instantly addicted. A chance meeting with an editor of one of the triathlon magazines resulted in an offer to add her expertise as a personal trainer/coach to the pages of the publication During her time in the sport she started to recognise these trends throughout the industry: Women’s coverage in race reports and previews in comparison to the men’s was poor; Female triathletes didn’t get as much exposure as many of the men; The women’s racing seemed to be an after thought; The female to male ratio in participation numbers was small – growing over the years, but still between 18-30% depending on the distance of the event, and; The barriers to entry for the sport were high for women especially – anything from walking into a bike shop to swimming in the open water. So with her experience, passion, observations and drive the idea of WITSUP.com was born. The concept of WITSUP.com was to provide an online and real life community for women in triathlon. Key points of the episode: The value of community and atmosphere in a sport The gap between men and women’s representation How much the gap has closed and how far there is still to go The common theme among the best triathletes in the world on how they achieve success Why it’s dangerous to rely solely on triathlon for happiness How important it is to share the negatives as well as the positive highlights Being open about previously “taboo” topics The one character trait you need to be successful in triathlons Why copying the pros is a bad idea Most importantly, remembering why we do the sport, for fun and enjoyment! If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 got to sit down with one of Australia’s greatest runners, Steve Moneghetti.  He is a 4x Olympian with a best place of 5th, a gold, silver and 2x bronze medalist at the commonwealth games, a best place of 3rd at the marathon world championships, a marathon PB of 2:08:16 and his iconic City2Surf course record still stands 29 years later! The stories, lessons and training philosophies that Steve has are remarkable to say the least. We spent every second of this hour long podcast soaking up every bit of information we could. We hope you enjoy it as much as we did. Key points of the episode: Why running is so amazing The story of the famous ‘Mona Fartlek’ and how it was created Mona’s typical training week What running for your country means How important your desire is to achieve your goal How to best prepare for your big races The subtle changes Steve made leading into his championship races The one major principle responsible for his success Why you need to race more! How Steve did the same program for 2 decades The biggest challenge of his career If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 week Gerard has many conversations with his athletes, and in these conversations are gold nuggets of information you could apply to your training. The art of coaching is how to apply training and racing knowledge and information to real world problems and examples. So this week on the podcast, we are looking at some of the best recent questions Gerard has been getting from his athletes, and talking through his answers to those questions. The episode covers: What to do if your race is cancelled How to approach a change of date of your A race The mindset Gerard would take if his goal race had been moved What to do if you’re underprepared for a race How to potentially peak twice How to know if you should avoid the 1%ers Why we don’t ever swim then ride Should I listen to the advice from my Garmin How to overcome technology barriers What power should I look at in a cycling race What your role is in a bunch ride, and how to make it safe What to do after you’ve completed your goal If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Dave McKenzie is a former pro cyclist, a coach, a cycling commentator on SBS, he runs cycling tours across europe and is a true aussie legend in the sport of cycling. We sat down with the man who is usually the one asking the questions to get an insight into his career as a pro, his career behind the scenes with SBS and his insight into the cycling world. McKenzie won the Australian national road race title in 1998. And his biggest victory came on stage 7 of the 2000 Giro d'Italia where he rode to victory after a 164 km solo breakaway - an epic story that he breaks down in this episode. Key points of the episode: What does cycling mean to you? Why talent doesn’t get you everywhere A wake up call to hard work Copping abuse from Italian cyclists Earning respect from the same Italian cyclists! Discussing the epic SBS commentating team Dave’s best lesson he’s learn in the last year If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 again we had Dr Harrison Weisinger join us on the podcast to talk all things nutrition and performance! This is one of our favourite topics and this episode did not disappoint.  Key points of the episode: How to stop being a slave to your appetite What to eat pre, during and post session Should you do an endurance session fasted? The controversy of altitude  The new science on training in the heat The most frequently asked questions around food Breaking the beliefs and habits you have around food If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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.   “Throw everything I’ve taught you out the window”, this was the advice Gerard gave his athletes at last week's Time Trial. Why? We discuss his reasoning in this week's episode. Because after a very successful Time Trialing campaign at the Road Masters nationals, we want to dissect the art of Time Trialing, and why we believe it is our specialty here at TriVelo. Our athletes consistently get good improvement and result in a TT, whether it’s just on the bike or in a triathlon, and there are a few key secrets as to why. Key Notes of the Episode: Why Gerard had to eat some humble pie The positives and negatives of telling people about your goal Handling external pressure The importance of getting to the line in a confident state Achieving the optimal arousal level Having a plan B and C in your race Why the warm-up can make or break your race Lessons learned from the elite riders at the Nationals Why Gerard told his athletes to “throw everything I’ve taught you out the window” The ultimate checklist to tick off before your race The key things you need to be doing months out from your race  If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A 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 man with a Vo2 Max on par with the likes of the world’s best cyclists, and touted as Australia’s next Cadel Evans, why did Will Walker retire from the sport so early? With an incredible start to his professional cycling career, and results as a 18-23 year old that looked like he was going to become one of the world’s best cyclists, Will Walker abruptly retired from the sport of cycling with a heart condition. [Excerpt taken from Cycling Tips]: By the time Will Walker was 21 he’d already won the U23 men’s road race at the Australian nationals (ahead of the elite men, no less), he’d won silver in the U23 men’s world championship road race (at 19) and he’d ridden two Grand Tours with Rabobank. But the heavy workload had taken its toll. At 21 Will had developed mononucleosis and Bell’s Palsy and had also been diagnosed with a cardiac arrhythmia known as tachycardia — a condition in which the heart beats far faster than it normally should, all while pumping less blood around the body. The condition saw Will retire from the sport in early 2009 but in early 2012 he made a return, riding with the then-Continental Drapac squad back in Australia and winning a handful of races.  The Nationals road race in 2014 was Will’s first in the Baku colours and, keen to make an early impression, he made his way into the early break of 17 riders that built a sizable lead over the main field. It was in this breakaway that Will started to feel the tell-tale signs of tachycardia… And we’ll let Will tell the story from here. Some key points of the episode: What happened in the race that force Will into immediate retirement How having a healthy body saved his life How he survived after his heart rate hit 270bpm… Is it true that he has a VO2 max of 94? Are young athletes being pushed too hard? The best advice Will received from one of the world’s greatest cycling coaches 3 lessons masters athletes can take from this story What would happen if you could never race again… How to find another purpose in life other than sport   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Today we’re talking about running workouts, and which workouts are going to improve your speed. But also, how important is speed really in a triathlon? How much speed work can you actually afford as a triathlete? How much should you be doing? There are some key differences for triathletes that you need to be aware of when thinking about speed. Key points of today’s episode: How does training in the heat affect your performance? Is it possible that heat training has similar effects to altitude training? Knowing where you should be performing depending on where you are in the season How important is running speed for triathletes? What are the best training sessions to do for running speed? The risk vs reward factor of speed Why speed sessions for triathletes are different  The two best types of speed workouts Closing the gap between your fresh speed and your speed off the bike   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Today we’re talking about bike training techniques that will make you ride faster. The key things you need to be doing in training to help you go faster out on the road. It’s safe to say we are data obsessed here at TriVelo, we love power and FTP. HOWEVER, the reason we love it is so we can use it to go FASTER on our bike. So today we’re going to be talking all about how to translate some training techniques to help you go faster.   Key points of the episode: Stop making snap judgements about your performance The lowest points of being an athlete Contrary to most of our advice, stop being so power focused that you forget to go fast! What input vs output means when you’re on the bike, and why you need to focus on BOTH The 3 top training techniques to go faster How you can get FREE speed How efficient is your pedal stroke? Are you concentrating enough on your cadence? Do you lapse in concentration when it comes to your position? How much is it costing you? The 5 key questions you need to be asking yourself, over and over in training and in racing See omnystudio.com/listener for privacy information.

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.   Cameron was at rock bottom. He was drinking his life away and at a very low point. Then one day he decided to enter a 160km mountain bike race…   From that day on he used cycling to turn his life around.   Here’s the story of how he lost over 30kg’s, how cycling saved him and how he improved every area of his life because of it, including his business.   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Welcome back to a brand New Year. At the end of last year we spoke about the biggest lessons we learnt, if you haven’t listened to that podcast go back and listen. Today, we’re discussing our rules for 2021, how we want our athletes to be approaching 2021 and what you can do to make it a more successful year. Inside the 6 rules, we talk about: Why some athletes still overtrained during the holidays How many times does your heart beat per day and why that matters How are you going to choose to react to things this year? Why you need to let go of things you can’t control The ONE goal every athlete should set Changing my mind on the 1%ers, stop doing them! Is your New Years Resolution too extreme? Our most important rule: Don’t do things you don’t want to do this year   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly  See omnystudio.com/listener for privacy information.

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 at Christmas time, we take an episode to reflect on everything we’ve learned this year, the good, the bad and the ugly.   It’s always one of our favourite episodes to record because it forces us to think back and reflect on everything that’s happened, and we get so much value from these lessons.   And we hope you do too.   TriVelo’s 12 Biggest Lessons of 2020:   The nutrition lesson that changed us The revolutionary new strength and conditioning technique we’ve learned Taking control of your sleep The under-rated importance of recovery Why walking is undervalued Focus on your weaknesses, but play to your strengths Pick goals that suit YOU The one thing that will be on the list EVERY year Of course, what we’ve learned from Covid The opportunities that come from adaptability The extra focus that needs to be on BASE training How to have a disciplined mindset   Thank you for joining us and being a listener all year. We love bringing episodes to you every week and we can’t wait for more in 2021.   We already have some epic guests lined up and we can’t wait to share them with you.   Merry Christmas and Happy New Year from the Gerard, Jordan and the TriVelo team.   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   In today’s episode we’re talking about the upcoming holiday season, known as the ‘silly season’ for some, and how to best approach it to get the most out of your training.   For some athletes, they’ll come out the other side of Christmas and New Year ahead, with a flying start into 2021. For others, they will come out further behind.   What we covered:   How does Gerard personally approach this period? What Gerard recommends depending on the athlete You’ve got a lot more time on your hands, but how do you avoid overtraining? Is there too much pressure around this period? Shouldn’t you just enjoy it? How to handle a testing period if it falls in the Christmas week The Donnelly family tradition on Christmas Thinking about the consequences of your goals; don’t pick an extreme goal post covid Why you don’t need to FLOG yourself every session   With races on the calendar very quickly on the other side of the New Year, for some athletes it couldn’t be more important to get this period right.   P.S On next week's episode it will be our final episode of the year where we review the 12 lessons of Christmas, 12 things we’ve learned from 2020 that we can take into 2021. We did this last year and there were some really powerful and valuable lessons to take!   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   When swimmers and triathletes want to get faster in the water it’s not often a matter of training harder. Fitness can only take a person so far in swimming. The most effective way to increase speed and endurance is by improving your technique. Brenton Ford, former National Swimmer and elite Swimming Coach, Winner of Australian National Masters Swim Coach of the Year, realised the traditional coaching methods he’d been taught growing up didn’t work for a lot of swimmers (especially those without a swimming background). So he founded “effortless swimming”, a way to work with and share the methods that he'd had success with, with a larger audience from all over the world. We are very excited to have Brenton join us on the podcast today as he helps Triathletes from around the world improve their swim technique to have a more enjoyable swim experience in a race. In the episode we cover: The most common correction Triathletes need to make with their swimming The skill vs fitness component of swimming How long it should take someone to improve their swim Are some swimmers just unable to improve How much should triathletes be focusing on swimming drills and technique in their swim session compared to training for fitness? How much time do you think you should spend between indoor and outdoor swimming if you’re an outdoor competitor like a triathlete? PLUS Brenton shared his secrets around his '5 Core Principles of Swimming' If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 got to speak to Australia's current number 1 ranked Triathlete Natalie Van Coevorden. Natalie comes from a swimming background, has competed now at seven world championships for Australia from junior to elite. She trains and competes both domestically and internationally, mostly on the WTS (World Triathlon Series) circuit where she has finished as high as 11th in the world. She got her first World Cup podium in 2013 and her first WTS podium in the 2018 season where she was 3rd place at WTS Abu Dhabi  Her most recent goals have been to qualify for the Tokyo Olympics which as you'll hear in the conversation has been interesting to adapt to. We also covered: What it's like to train and race on the pro circuit at the elite level Mentally and physically competing against the world's best The role of nutrition in her recovery The importance of strength and conditioning Covering all bases, including psychology How she is preparing for Tokyo 2021 This was a great insight into the mind of a professional and she showed why she is currently one of the world's best triathletes, leaving no stone unturned in her pursuit of success. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 last weeks podcast we discussed 3 workouts you absolutely must include in your training week. In this episode, we’re looking at 3 common training sessions that most athletes are doing, which you absolutely should NOT be doing. In other words, 3 workouts you should be avoiding like the plague. We discuss them in detail in this episode. And as always, the sessions we've picked will be considered controversial. Why? Because they're most people's FAVOURITE sessions! Does that mean you have to do only boring, unenjoyable sessions to improve? No. So which common sessions aren't actually the best for you? Listen to the episode to find out. Plus, we are all about POWER, but what if your power meter doesn't work? What are your next best options?   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   There are a wide range of sessions you could do, but in this episode we ask the question, what are the must do’s? What are the training sessions you cannot miss? From a coaching perspective, all training sessions are created equal, and in an ideal world we don't miss any sessions. But if we had to pick, which ones are really the most valuable sessions? What are the sessions that give you the most bang for your buck? If you were going to miss a session, god forbid, which ones should you make sure you never miss? We discuss the top 3 in this episode. We also discuss another world example of persistence paying off. AND what are 'Micro Breaks? And how can they help transform your mental game when racing?   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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.   Cramping. If you're an athlete that cramps regularly, that word will send shivers down your spine. The violent, random, sharp muscle spasm that is cramp is one of the worst things to experience in an endurance event. So what can we do about it? The solutions to cramping range from old wives tales to contradictory scientific research.  So we invited Matt Donnelly, physiotherapist specialising in post graduate study of the musculoskeletal system, who has experimented cramping hypothesis and solutions on our very own Head Coach Gerard. In the episode we cover: What is cramping? Why cramping has less to do with the muscle and more to do with the brain The biggest myths around what causes cramping New research suggests dehydration has NOTHING to do with cramping? What about electrolytes? How does age affect cramping The genetic link of cramp What we can do about cramping once it hits What we can do to prevent it If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Over the last few weeks we've had some great questions from our TriVelo athletes about their training and racing. So in today's episode we decided to answer those questions and share some of the great conversations we've been having. Today's topics included: Celebrating Australia Day at the Giro Did our INEOS prediction come true? The state of cycling in Australia and around the world What's harder, riding or running? Why runners can make great cyclists How cycling can help runners How to know if you're being "too" conservative Is your training getting you out of bed in the morning? What's your 2, 3 or 5 year goal? Gerard's 5 year goal The number one factor to base your improvement on If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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.   Dane is an elite marathon runner, a physiotherapist and a man who loves running so much he started his own running blog and podcast, just so he could talk more about running! His impressive palmares include: A Marathon PB of 2:22:40 Winner of 2019 Adelaide Marathon and 2018 Hobart Marathon A Half-Marathon PB of 1:07:49 We got to ask Dane all about his running career, the mistakes and lessons that have got him to where he is now, his physio career specialising in running injury, and a whole lot more. This was one of our favourite episodes to record and you'll find out why. It was another long one so strap yourself in! We discussed: Our special connection to Dane at TriVelo Dane's best and worst marathon results Handling continuous setbacks that can overwhelm you Goal setting secrets The biggest injury lessons he's seen as a physio What other sports can learn from running How each individual can approach injury The overarching principles of injury you need to know Thanks to Dane for chatting to us. You can check out Dane's podcast 'Run Culture', he also recorded an episode with Gerard. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   It's been a while, but more and more of us are looking to 2021 with genuine races on the calendar again. So which race should we pick? Should we go for an IM? A 70.3? The biggest Gran Fondo? In this episode Gerard breaks down the factors his athletes MUST consider when selecting a race. If you don't do these things, you risk having a horrible race experience. In the episode we talk about: Turning a covid mistake into a major cycling win How to sprint well at the end of a race Being a good runner vs a good triathlon runner The race Gerard did this year which ranks as hard as Kona Ironman Gerard's minimum requirements of an athlete who wants to do an Ironman How many hours should you really be training for? How long should your longest ride and run be? (Hint: I bet it's longer than you think) The list of questions you need to answer if you expect to complete a triathlon As always, we covered a lot! If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.  See omnystudio.com/listener for privacy information.

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 this week's episode, we interviewed special guest Brodie Sharpe. Brodie is a qualified physiotherapist and host of 'The Run Smarter Podcast'. Running Smarter to Brodie is about giving evidence-based advice to runners and breaking down common running misconceptions and myths that aren't serving them. This episode is so important for athletes to listen to, especially if you want to stay on top of your injuries. We discussed: The most common myths/misconceptions that Brodie sees regularly A trusted rehab principle that has become outdated overnight The newest acronym in recovery How to what is good soreness vs bad soreness How to know when an injury is really an injury Brodies biggest tips for injury prevention The secret role of the mind in recovery Does your personality type give you a higher chance of injury? How to get the most out of your muscles, tendons and joints, no matter what age or level  We had a great time chatting to Brodie and look forward to having him on again to discuss some more specific injury topics in depth. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. You can find Brodie's podcast on any available platform: 'The Run Smarter Podcast' or on instagram @runsmarterseriesSee omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Are your expectations of yourself realistic? Do you expect faster results than you're currently getting? Is this a problem with your coach, your program or you? In this episode we talk about understanding where you are on your own journey, and how to know what to REALISTICALLY expect from yourself, whether you're a beginner, intermediate or advanced athlete. Podcast Highlights: The 'Never Say Die' attitude strikes again! Why going from zero to hero is a bad idea The one thing I have to tell every beginner athlete The negative side of being well trained It's physically impossible to improve all the time, so why do we get upset? How to analyse your own progress (key factors to look for) Why motivation is your best friend and worst enemy And finally,  My advice on expectations that I want every athlete to hear If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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 all guilty of trying to train like professionals and attempting to stick to a training schedule like a pro... But the reality is, we're amateur athletes, we're age groupers, we can't afford to train like pros. BUT, we all want the same thing, to improve. And we can often beat ourselves up for not training as well as we'd like. Too often the "perceived" pressure of a training program gets in the way of an athlete staying consistent. We discuss this problem in the podcast, and how to avoid letting the perceived pressure of a program get the better of you. PLUS two Australian middle distance runners are breaking records with every race, who are they and where have they come from? AND FINALLY, the Cycling World Champs were held on the weekend, we dissect the female and male winners of the Time Trial and Road Race. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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.   Wow! What a finale to one of the greatest Tour De France races of all time. There is so much to cover in this weeks episode, and as always, so much for us to learn! Whether you're a cyclist or triathlete, the final Time Trial of the Tour de France was a stage to remember AND pay attention to. Here's what we covered: What was the biggest mistake of Bernal's race? Hint: It probably happened months before the tour... The mayhem that was the final Time Trial Analysing the different Time Trial race plans and execution of the top riders How Richie Porte and Tom Dumoulin road completely different TT's yet got the exact same time Breaking down the mistakes that cost Roglic the win The biggest problem with Roglic's warm up Why Pogacar chose not to use a power meter and is that a smarter way to race? The best and worst ways to ride a Time Trial The proof that shows which type of training creates the strongest rider PLUS, we compared our top 6 highlights of the entire race! If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   There is so much still to learn from The Tour, that we're unpacking the entire second week: Being "Race Ready"; you should be ready to race at a moment's notice and know how to get yourself in race form in a short period! The best and worst tactics of the week Mastering the art of racing How to make sure you're a part of the "winning" move Which team used "critical power" numbers to win a stage The bluff that MItchelton-Scott may be attempting Which riders have done too much indoor training Our apology to Richie Porte Knowing how to race to your current form Analysing the expert opinion of ex director Johan Bruyneel And, our predictions for the final week of racing! If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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't help it, the Tour is on and it's all we want to talk about. If you're a cyclist or triathlete, there is so much to learn watching this race, we unpack everything that's happened in the first week of the tour and what you can learn, including: Breaking down the best and worst race tactics How to prevent poor race performances Why losing is the best thing that can happen to you The magic 'F' word that is the secret to a good race plan "That's f*cking cycling!" - Breaking down Peter Sagan What we disagree about with the GC contendors The most underrated factor of the tour results What's the biggest lesson you can take from the Tour as a triathlete? There is so much to talk about over the last week that we didn't even get to everything. Let us know your thoughts on the tour so far! If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   How do you win more races? You need to have the best tactics! That is the topic of today's episode. PLUS, The Tour de France has started and we are so excited to talk about it. In this episode we cover: How to outsmart your competition The first few stages of the Tour! The correct/incorrect tactics we've already seen unfold How easy is it to injure yourself from too much cycling? How to be selfish without being a pr*ck when racing The subtle trick to conserve more energy And much more. With the tour underway there is plenty to talk about. We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email at: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Over the last month we recorded more than 60 PB's in our athlete power results... So how have we done it? The answer is in this podcast episode: INDOOR VS OUTDOOR TRAINING This episode also includes: Reviewing one of the best cycling stages we've seen for years Am I an indoor or outdoor rider? What's harder, Alpe d'Huez on zwift or in real life? Most athletes are pedalling wrong, are you one of them? How long is it safe to ride on the indoor trainer How if you're not careful, zwift could be slowing you down PLUS the final verdict; is indoor or outdoor training better for your performance? And perhaps the most surprising one; How I'm pushing more watts at 60 than at 50! Enjoy this episode, and for all you zwift lovers out there, let me know what you thought of this! We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   How do you properly peak for your race? How do you make sure you're in the best form possible for your biggest race? How do you hold form? How long can you actually hold form for? FORM can be complicated, but it can also be simple. In this episode, we explore form, including: The mistakes most athletes are making when trying to peak Why it's not just about the final "taper" phase The hidden tactic behind taking training "breaks" How the pros sustain form over longer periods What the golden "Simmer" is and how to peak at any time How you can use numbers to predict your form Most importantly, what are fair expectations to have on yourself as an athlete about your form and ability? This was a jam packed topic so listen now to hear everything you need about FORM. We also touched on the recent return of pro cycling and running, and how happy we are to have it back. We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

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.   Everyone wants to go faster on the bike, So how do we do it? In this episode we discuss 7 of the top ways to improve your average speed, including: Why training in a bunch could actually be making you slower How do you compare your speed across different conditions? Why focusing on your speed can actually decrease your performance What's a better measurement than FTP? The 2 points we mention almost EVERY podcast that cannot be underestimated How to gain SECONDS over your competitors (because every second counts) Why athletes come to us saying they've plateaued and what we do about it How athletes can have a totally incorrect perception of their performance, and why you need a coach to tell you the facts The final building block that if you take it away, the whole building crumbles We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.