Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

You might know Alex Coe from his Sub 10 Loading series, where he shared his journey not only to his first sub-10-hour Ironman, but sub 9 hour too. He reached out to us for some help earlier this year on his journey toward the Kona World Championships. We break down everything we’ve been doing in training together, all the highs (and lows) so far, and our predictions. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Time Stamps: 0:00 – Smashed Goals & The Journey So Far 2:08 – Mental Fallouts of Early Race Failure 3:53 – Transitioning from Self-Coached to Structured Team 5:10 – Is There Enough Time for Kona? 9:36 – Relinquishing the Plan to a Coach 11:36 – Unlocking the Engine 15:55 – The 6-Hour Session That Broke Me 18:40 – A Coach’s Breakdown of the Execution Error 21:38 – The Surprising Data Behind the Bonk 24:55 – How motivated athletes ruin training ranges 27:53 – Pumping Up a Highly Curious Athlete 30:57 – The Backlash of Announcing a Massive Goal 33:57 – Why You Shouldn't Place Ceilings on Yourself 38:57 – Breaking Down the 8-Week Data Progression 44:55 – A 30km time trial.. 47:01 – Predicting the Final Kona Marathon Time 49:00 – The Hidden Reality of 25-Hour Training Weeks 51:00 – When Training Becomes a Fragile House of Cards 52:23 – Next Steps in the TriVelo Method If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram: https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content. See omnystudio.com/listener for privacy information.

Tom debuts his Ironman as a PRO, and Roland comes back for a redemption race.. but Cairns Ironman had other ideas. TriVelo-coached athletes Tom and Roland—both balancing intense medical careers with professional racing—share the raw data, mistakes, and problem-solving strategies that defined their roller coaster day. We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Time Stamps: 0:00 – Remove Goggle Anxiety 3:11 – Roland’s goal for Cairns Ironman 4:37 – Pre-Race Form and Western Sydney Top 10 6:05 – Roland’s Monster 416w Record FTP 8:01 – Dealing with High Taper Fatigue 10:29 – Coach’s Advice 5am Advice on Race Week 14:48 – The Danger of Indoor Training 20:49 – Roland’s Ironman Bonk.. 22:51 – The 9-Liter Electrolyte Protocol? 25:34 – Can You Recover from a Hunger Flat? 30:14 – Running a Sub-3 Marathon After Crashing 37:13 – Horrific Cairns Bike Conditions Explained 38:52 – Tom’s Almost Perfect Ride then.. crash 43:38 – Racing an Ironman Without Rear Brakes 46:36 – Coach Confrontation on the Run Course 51:49 – The Real Math Behind a 3:11 Marathon 1:00:28 – Juggling Pro Racing and Full-Time Medicine If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram: https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content. See omnystudio.com/listener for privacy information.

In this episode, Gerard and Jordan break down the latest in endurance sport, from Josh Kerr's world record performance and the Tour de France to Gerard's firsthand experience with altitude training. They explore what these stories reveal about effective training, recovery, and why consistency will always outperform hero workouts. If you're looking to train smarter and get more from your sessions, this episode is packed with practical insights you can apply straight away. We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. 0:58 – The Colorado Altitude Experiment 2:34 – Shocking First Ride Results 5:52 – Is One Week Altitude Enough? 8:34 – The Mile WR Is BROKEN 14:34 – Josh Kerr's Unconventional Training Week 17:54 – The Recovery & Consistency Secret 22:12 – Beyond the "Hero Workouts" Trap 24:50 – The 1200m Time Trial Breakthrough 28:50 – Mastering Critical Power Metrics 36:06 – Mile Record vs. Sub Two-Hour Marathon 42:22 – Tadej Pogačar's Tour Dominance 48:07 – Training after Illness 51:48 – Funny Post-Race Coaching Encounters 54:22 – Family Milestones & Travel Gratitude If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram: https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content. See omnystudio.com/listener for privacy information.

In this episode, swim coach Brenton Ford from Effortless Swimming joins the show to share practical tips for swimming faster and more efficiently in open water. He breaks down where to focus first when improving your stroke, the difference between galloping and balanced swim styles, why most triathletes kick too hard, and how to stay calm and confident in open water. Brenton also shares his thoughts on the Enhanced Games and the story behind the development of his NanoClear anti-fog goggles. We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. 0:00 – The starting priority for your stroke 1:58 – Analyzing Open Water galloping action 5:10 – Why you shouldn't swim like a speedboat 6:48 – The secret to fixing dragging legs 8:16 – Which Pro Athlete Has The Style To Copy? 11:22 – The kicking mistake costing you more time 14:49 – How to simulate open water in the pool 24:02 – How to sight without breaking your rhythm 27:39 – The recovery adjustment for choppy water 30:53 – Where to apply power in the pull 36:03 – Threshold sets to build raw durability 39:30 – Overcoming physical panic and hyperventilation 45:04 – Shifting your mindset on the beach 51:27 – Our honest thoughts on the Enhanced Games 56:03 – Designing a fog-free goggle If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram: https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content. See omnystudio.com/listener for privacy information.

Matthew Marquardt might be the most impressive man in pro triathlon. How do you compete with the best in the world while studying medicine full-time? Matthew Marquardt joins the podcast to share how he manages training, racing, medical school, and life outside sport. We also dive into his dominant win at Ironman South Africa, solving his long-term cramping issues, and what's next on the road to Kona. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. 00:00 - Introducing Matthew Marquardt 00:40 - Recap of IRONMAN South Africa 13:21 - Why Matthew chose to race Cape Epic 21:50 - Managing total stress load and high performance 28:24 - Race strategy: Surge vs. hold back 31:24 - The mental and physical taper process 39:14 - Solving the mystery of race-day cramping 52:14 - Identifying patterns and triggers for cramping 54:07 - Training volume and the comparison trap with other pros 58:50 - Season goals and the path to Kona 01:00:42 - Learning from past mistakes in IRONMAN racing 01:04:14 - A look into Matthew’s daily routine and workload If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram: https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content. See omnystudio.com/listener for privacy information.

In this episode, we delve into the fundamentals of amateur athletic improvement by cutting through the modern "noise" of endless training theories. Drawing from decades of experience from Supercoach Gerard, we wanted to compare old-school methods with modern elite approaches to provide the BEST practical advice for age-group athletes. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. 00:03 - Head Coach Gerard Donnelly’s 40-year career 02:23 - Letting go of old school methods 05:35 - Social media's impact on training 07:51 - Value of long endurance training 14:12 - Hill repeats in modern programs 18:39 - Insights from elite athlete interviews 25:52 - Consistency over intensity for amateurs 28:23 - What is ”Double Threshold Fever" 34:01 - Customizing training to individual needs 43:32 - Pacing lessons from World Tour riders 51:58 - The search for the perfect program 54:10 - Balancing data with body signals 59:18 - Decision-making for racing with injuries 01:10:29 - Gratitude segment and staying grounded If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram: https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content. See omnystudio.com/listener for privacy information.

Grace Thek has recently turned into one of triathlon's top runners, with incredible results across the half Ironman and Ironman distances over the last 12-18 months. But her rise to the top has been far from quick. This episode is a great testament to the slow, patient build to consistent top performances. The most surprising part? How little volume she runs to be one of the best runners in the sport. Find out how in this episode. This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 0:00 – Why Grace prioritizes training consistency 1:42 – Building a foundation for durability 2:33 – Grace’s 18-month aerobic running reset 4:10 – Reintroducing intensity after injury struggles 6:00 – Why Grace changed her coach 10:09 – The "curse" of being a physio 15:20 – Specific run session pace breakdowns 20:43 – Transitioning from track speed to durability 32:56 – Long run volume and preparation 37:11 – Dialing in 90-100g carbs per hour 41:40 – Race simulation and nutrition fueling 46:41 – Deep dive: Ironman Texas review 50:24 – Managing high humidity on the run 54:45 – Pacing risks and hard-earned lessons 59:45 – The mental battle for Kona qualification 1:07:44 – Two pathways to the World Championship 1:14:51 – Preparing for the Kona heat and humidity 1:18:01 – Closing thoughts on Grace’s pro journey If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au 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.

In this case study episode, Jordy and Gerard analyze the remarkable progression of Ironman 70.3 athlete Ben, who has turned into an elite level of cyclist in less than two years. 20min Test: 249 to 349w 60min Speed: 37km/hr to 44km/hr 90km Time Trial: 2hrs38mins to 2hrs10mins Despite battling persistent running injuries, Ben transformed from a novice cyclist into one of the sport's top end age groupers. This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 00:00 - Introduction to Ben's 22-Month Case Study 01:03 - Ben’s Background: From Runner to Triathlete 02:08 - The 100-Watt Cycling Improvement Data 05:13 - Shifting Focus: Mastering Swimming and Cycling 07:53 - Training Adjustments for a Novice Cyclist 12:17 - Rapid Progression in Race Times 13:46 - The Role of Frequent FTP Testing 21:12 - Highlights from Ben’s Race Performances 22:08 - Rebuilding Strength and Managing Recurrent Niggles 27:32 - Key Successful Training Factors 32:22 - The Impact of Bike Specificity 35:01 - Final Advice If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au. 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.

We’re joined by Claudia Hollingsworth, one of the most exciting rising stars in middle-distance running. At just 21, Claudia has already become Australian Champion across multiple events and established herself on the international stage. In this episode, she breaks down her breakthrough season, training evolution, race tactics, Nationals controversy, and what it takes to compete at the highest level. Fresh off a world-leading 3:58 1500m, another Australian title and major breakthrough performances, Claudia shares how her confidence, racing, and mindset have evolved this season. This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 0:00 – Claudia Hollingsworth introduction & rapid rise 0:55 – From 800m runner to 3000m breakthrough 5:28 – Training changes & mileage jump 7:42 – Breakthrough 1500m performances 12:30 – Race tactics: patience, positioning & aggression 17:18 – Championship racing vs paced races 24:07 – Tapering, fatigue & race readiness 29:57 – Australian National Championships 33:51 – 1500m Nationals controversy & race chaos 41:45 – Media pressure, social media & mental reset 46:30 – Backing up into the 800m final 49:30 – Lessons from a breakthrough season 51:00 – Inside a 115km training week 54:15 – Running blind: training without a watch 58:40 – Hard Interval Sessions 01:03:00 – Cross-training and Gym Workouts 01:09:50 – Comm Games, Olympics and a Brisbane dream 01:12:45 – Favourite runs, races and opponents If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au 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.

We sit down with AFL superstar and Melbourne Demons captain Max Gawn — one of the most dominant figures in Australian sport — to talk all things footy, cycling, and high performance. Gawn has built a legacy at the highest level of the game. But what might surprise you is his deep passion for cycling. We break down the biggest races of the 2026 cycling season so far before previewing what could be an all-time Giro d’Italia. Expect insights, banter, and a crossover between two sporting worlds that don’t usually collide. This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. Timestamps: 0:00 – Meet Max Gawn 2:02 – Phil Liggett, SBS, and Cadel's era 4:04 – Saudi mountain biking & climbing Europe 5:51 – The brutal reality of watching cycling from Oz 10:00 – Roubaix vs Sanremo: which monument wins? 12:04 – What Makes Flanders/Belgium So Special 19:06 – Van Aert vs Van der Poel: has the gap closed? 25:00 – Is Pogačar actually beatable? 30:38 – The tactic that could finally crack him 34:33 – Seixas, Vingegaard & cycling's next era 39:33 – Demi Vollering's quiet domination 43:42 – Cross-training with AFL 46:46 – Is cycling an injury risk? 49:18 – Will cycling take off at the AFL level? 51:32 – Max’s Intervals vs Hill training 54:43 –Melbourne’s FTP era 55:54 – Fueling lessons for games 56:58 – Max’s longevity goals 59:39 – Giro 2026 picks & wrap-up If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au 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.

Natalie was close to walking away from triathlon altogether after the disappointment of Paris Olympics. Then everything changed. In this episode, she opens up about the low point, the mindset shift, and how she turned it into an explosive start in long course with two straight 70.3 wins and podiums in more 50% of races in 2025. This is the raw story of what happens when an elite athlete rebuilds, backs herself, and finds joy in racing again. 0:00 Natalie is back 0:18 The Tokyo heartbreak 1:33 Paris dream, tough reality 3:21 Why the Olympics went wrong 4:09 The coaching chaos behind it all 6:07 Commonwealth Games medal memories 8:00 The post-Paris crash 9:02 Why long course saved her love for triathlon 10:08 The coach and training setup that changed everything 11:21 Winning sick at Geelong 12:47 Port Mac and the early momentum 13:36 Vomiting before races from pressure 15:05 Three wins and six podiums in year one 16:38 Confidence, execution, and racing free 18:45 The biggest long-course training changes 19:09 500km bike weeks and full TT focus 20:42 Why she runs less than people think 21:43 Swim sessions that keep her sharp 23:44 Inside a pro week of training 26:22 The brick session she leans on 28:29 Riding to watts vs riding to feel 33:09 The bike strength work behind her gains 34:39 The run sessions making her dangerous 37:06 The injury setback that helped her improve 42:13 The fueling mistake she will never repeat 46:17 Watching other pros without copying them 50:13 Why Ironman is not the plan yet 52:29 Gold Coast disappointment unpacked 58:50 Race Ranger, drafting data, and online backlash 1:05:47 Her definition of success now If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au 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.

The episode provides an analysis of the 2026 Paris-Roubaix men’s and women’s races, highlighting the absolute insanity this race threw at the cyclists! If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au 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.

We break down the Tour of Flanders in depth and explain why we think it was one of the best races you’ll see, not boring, but pure chaos, tactics, and world-class aggression. Then we hit the insane triathlon racing happening right now, the wild results in world athletics, and the performances that have taken the sport to another level. If you love cycling, triathlon, and running at their absolute limit, you’ll love this one. Timestamps: 0:00 Endurance sport has gone crazy 0:22 Who we are and what’s ahead 1:35 What makes Tour of Flanders so special 2:18 The big takeaway most people got wrong 5:25 The real question: is Pogacar beatable? 9:39 The tactical mistake nobody seems willing to fix 12:01 The move Van Der Poel still won’t make 15:58 What the Van Aert said after the race 18:18 Remco’s ride and why it mattered 20:44 Why Paris Roubaix could look completely different 22:31 The drafting numbers that said a lot 25:05 The risky tactic we still want to see 30:29 The coaching lesson hidden inside the race 33:26 Demi Vollering's huge breakthrough 37:05 Why triathlon is getting more interesting 38:13 Kristian Blummenfelt and Kat Matthews season strategy 42:38 Pick races that suit your strengths 44:19 The triathlon performance that stood out most 46:54 Why one race should not define your year 49:45 Two training lessons from Kristian Blummenfelt 52:55 What consistency in training really means 53:10 The quote that summed up elite racing 55:03 Why athletics has gone nuclear too 57:48 Josh Kerr’s huge goal and what it takes 1:00:58 Josh Kerr's unique 6 day training split 1:06:16 When should your gym days be as an athlete 1:11:00 Georgia Hunter Bell, Keely Hodgkinson, Cam Meyers 1:13:23 Recovery might be what you're missing 1:14:53 Wrap-up If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au 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.

What’s it truly like to live and train with Kristian Blummenfelt for a week? In this episode, Tom Page takes you inside the house, the sessions, the routines, and the small habits that make one of the greatest triathletes ever so different. You’ll hear what Tom and Roland learned up close from Kristian and Hayden Wilde at Geelong 70.3, what surprised them most, and how those lessons stack up against their own journey as full-time doctors racing against the worlds best as pro triathletes. This is a rare look behind the curtain at world-class performance, race prep, mindset, and the reality of building toward the top level of the sport. Also brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 00:00 Intro 00:48 Geelong 70.3 recap and why this race was such a big one 01:08 Tom hosted Kristian Blummenfelt for race week 01:35 Why Roland nearly pulled out of the race 02:56 Gerard’s reasoning and the mindset behind still racing 04:23 Roland’s Nusa “World Champs” ride with Hayden Wild 09:27 Travel, sickness, and how both boys managed their summer training 15:32 Do athletes need to start masking up when travelling? 17:04 What it was like for Tom to live and train with Kristian Blummenfelt 19:19 The biggest surprise about Kristian’s daily habits and routine 21:29 Kristian’s off-air praise for Tom balancing pro racing with full-time doctor work 26:29 How Tom adjusted his own training while joining Kristian’s sessions 30:10 What training with a generational athlete teaches you 31:21 Roland’s experience riding with Kristian and Hayden in Geelong 35:00 Gerard’s takeaways from watching the top pros prepare and race 37:03 Roland’s full Geelong race breakdown: swim, bike, and run 45:38 Tom’s full Geelong race breakdown: swim, bike, and run 51:35 Roland’s huge bike split and power numbers 1:00:44 Tom’s reflections on his bike leg and PB run off the bike 1:06:39 Gerard’s coaching reflections on both races 1:10:12 Perspective, patience, and the long-term pro journey 1:14:12 Final thoughts on Kristian’s win and the men’s race 1:18:32 Wrap up If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au 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.

This episode is brought to you by GIANT and CADEX. Olympic gold medalist. Ironman world champion. 70.3 world champion. ITU world champion. First man under seven hours for the Ironman distance. One of the greatest triathletes ever. On this episode, Kristian holds nothing back. We asked him whether any Norwegian secrets were off limits... He told us he was an open book. So we went straight at it. Training, racing, data, the Norwegian method, and the details behind how he performs at the highest level. We knew this episode would be good. We did not expect it to be this good. If you’re a triathlete or a fan of the sport, this is a must-listen. Also brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au 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.

This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly. Want to work with Jaemin on your insecurity? Go to 👉 https://jaeminfrazer.com/trivelo This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly. Insecurity Was Your Rocket Fuel. Now It’s Your Handbrake. For years we’re told that high performance comes down to discipline, mindset, and pushing harder. And when you’re young, that kind of pressure actually works. Insecurity can feel like rocket fuel. It drives you to train harder. Prove yourself. Outwork everyone. But somewhere along the journey, the same fuel turns toxic. Performance stalls. Motivation drops. The joy disappears. So what changed? In this conversation, Jaemin Frazer breaks down what insecurity actually is, how it forms, and why self-discipline built on mistrust eventually backfires. You’ll learn: Why insecurity can create early success but sabotage long-term performance What insecurity really is (it’s not laziness or lack of confidence) How your nervous system quietly resists “unsafe” success Why fighting yourself is the slowest way to improve And how working from a place with nothing to prove or defend becomes the real unfair advantage If you care about performance, longevity, and enjoying the life you’re building, this episode will change how you train, lead, and relate to yourself. This episode is brought to you by TriVelo Coaching, we help Endurance Athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach 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.

Riley's FTP jumped 78w in 8 months. His 10km dropped 5 minutes. His swim pace came down over 2 minutes. No endurance background - just structured training done right. In this episode, we break down the exact program behind his transformation, why training to your numbers every session is the habit most athletes get wrong, and how small pacing mistakes on easy days kill your progress. This episode is brought to you by TriVelo Coaching, we help Endurance Athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. Timestamps: 00:00 – Riley's results breakdown 02:30 – From hockey goalkeeper to endurance athlete 05:00 – "I tried everything and nothing worked" 08:00 – FTP progression: month by month 11:00 – Why your test number isn't the full picture 14:00 – The mistake Riley was making in every session 18:00 – The difference between zone 1 and zone 2 that most athletes miss 22:00 – What happens when you creep out of your zones 26:00 – What riding with pro cyclists taught us about easy days 30:00 – You've got two 30-minute windows per week. That's it. 34:00 – Why triathlon programming is more complex than you think 38:00 – The running approach that dropped his 10km by 5 minutes with zero intensity 42:00 – Riley's relationship with running did a complete 180 44:00 – Compliance doesn't mean dictatorship 47:00 – Too many goals is killing your progress 50:00 – How Riley executed his gravel race without blowing up 53:00 – The negative split that proved it all worked If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au 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.

In this episode, we break down nine race-day mistakes smart triathletes avoid. We cover pacing, data, nutrition, transitions, equipment choices, and more If you want to stop giving away free time and finally race to your potential, this is your race-day playbook. Timestamp: 00:00 - Introduction 01:30 - The SMARTEST Triathletes Do This 07:50 - Smart Data 20:20 - Nutrition Mistakes 25:20 - Drafting: Okay or Not? 32:45 - Transition Mistakes 38:40 - Flying Mount Worth It? 43:30 - How To Have More Confidence 45:50 - Getting the Race Peak Right 48:20 - Smart Athlete Checklist 51:10 - Gratitude 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.

Leigh Rasti is a case study in long-term improvement. No hero workouts. No big jumps. Just stacking good weeks, year after year. In this episode, we break down how he’s continued to PB across sprint and 70.3 racing, why his race results improved far more than his test numbers, and how individualised coaching unlocked the next level. Timestamp: 00:00 - Introduction 01:25 - When Can You Expect A PB? 05:40 - How To Guarantee Improvement 08:20 - The Improvement Process 12:25 - Executing The Ideal Program 17:25 - Creatures of Habit 21:30 - The Turning Point 30:30 - Executing Sessions Properly 33:00 - The #1 Change In Training If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

A new year is the perfect reset. In this first episode of the year, we share our five biggest do’s and don’ts to help you start 2026 the right way without chasing hype, burning out early, or second-guessing your training. This episode is about building momentum you can sustain, enjoying the process, and setting yourself up to peak when it actually matters. Timestamp: 00:00 - Introduction 02:35 - Mistakes and Lessons From Jayco Allula National Champs 15:00 - DO #1 18:00 - DO #2 22:20 - Don't #1 27:45 - DO #3 33:22 - Don't #2 38:00 - DO #4 39:20 - Don't #3 43:15 - DO #5 46:40 - Don't #4 51:05 - DO #6 52:40 - Final Tip of the Year If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

Jimmy Whelan’s career has come full circle. From injured runner to pro cyclist, then triathlon, and now back to running — full time. In this episode, Jimmy breaks down how years of elite cycling built an engine that translated directly to running. Why the bike gives runners free aerobic gains. How he rebuilt his run safely after injury. And exactly how a 12-week block took him to a DEBUT 61:37 half marathon in Valencia — one of the fastest ever by an Australian. We cover his training structure, treadmill threshold work, hills, volume progression, fueling lessons from pro cycling, and why runners are underusing the bike. A deep look at endurance, durability, and what happens when aerobic capacity meets smart execution. A must-listen for runners, cyclists, and anyone chasing performance without breaking down. Timestamp: 00:00 - Introduction 01:40 - Chasing The Dream 05:00 - Injury That Turned Things Around 08:15 - Excellent Form with Less Running 13:45 - Jimmy's 12-Week Running Block 17:45 - Treadmill Running Sessions 21:40 - Jimmy's Treadmill Adaptation 25:50 - Jimmy's Endurance Sessions 30:55 - Large Volume Training 35:00 - Nutrition and Fueling Strategy 39:30 - Training the Gut for Running 45:00 - Race Plan and Goal for Valencia 49:45 - Jimmy's Legs During the Race 53:00 - Injury in the Spikes 56:10 - Aerobic Gains on the Bike for Runners 1:01:50 - Contrast Between Running and Cycling 1:07:30 - Getting the Volume without Breaking Down 1:09:00 - Jimmy's 2026 Goals and Training Plan 1:14:20 - Everybody Is Learning and Experimenting 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.

Holiday training sets up the whole season. Get it right and you start ahead. Get it wrong and you spend months fixing it. This episode breaks down how to train through the holidays without losing fitness or burning out. How to add volume without piling on intensity. How to protect consistency, recovery, and family time. And how to avoid the classic mistakes that leave athletes cooked by January. We cover clear strategies for both hemispheres, including winter training indoors, mid-season summer racing, and how to exit the break fitter, fresher, and motivated for what’s next. Timestamp: 00:00 - Introduction 01:10 - How To Approach the Holiday Season 06:45 - Mental Reset 10:00 - Opportunity to Work on Your Weakness 11:30 - Goal for the Holidays 18:15 - Training Indoors and Outdoors 19:45 - Principles For Indoor Training 22:00 - How To Make Training Enjoyable 28:00 - Advise For Athletes In Summer 35:25 - Getting More Race Opportunities 39:30 - Replicating Race Conditions In Training 42:30 - The Mindset This Holiday 44:30 - Winter Training Mindset 47:45 - Early Spring Goals 50:15 - Training Twice a Day If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

Three TriVelo athletes became Masters World Champions, and this episode breaks down exactly how they did it. We start with Joe Spano, who once asked us why he couldn’t win a single race. Seven years later, after resilience, detail, crashes, setbacks, and a total rebuild of how he trains, he became Time Trial World Champion by five seconds. You’ll even hear the raw phone call he made moments after crossing the line. We also cover the road race victories from Tim and Al — two athletes who committed to a plan, fixed their biggest weaknesses, and delivered when it mattered. A huge result for the team, years in the making. Timestamp: 00:00 - Introduction 01:00 - Just Wanted to Win a Race 04:45 - Joe's 2017 Data to Now 09:05 - What Kind Of Riding Matters Most? 16:15 - How He Finally Started Winning Races.. 18:00 - How He Won The World Champs 28:56 - The Post Race Phone Call with Joe 35:30 - Alan Adam's Progress - Great Tactician 38:00 - Questioning Your Form 41:45 - A Powerful Kick 44:45 - Winning Bunch Sprints 45:40 - Tim Jamieson's Training Strategy 51:55 - The Balanced Athlete 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.

The end of the Ironman season, we review who raced well, who underperformed, and was this years course as tough as expected? Timestamp: 00:00 - Introduction 01:00 - Lucy and Taylor's Rematch 06:30 - Choose Your Race Wisely 08:10 - Hayden Wilde Mindset 10:20 - Geens vs Blummenfelt Battle 17:30 - Geens Celebration 19:30 - You Can't PB Every Race 27:20 - How To Handle Race Pressure 33:15 - Dealing with Roadblocks 40:10 - Executing The Best You Can 43:10 - Being in the Moment 45:30 - Understanding Your Body 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.

Chris was strong but stuck athlete. Years of injuries had stalled his run and progress. From zero run volume to the fastest bike split in his age group, here’s how he turned consistency and smarter training into his best race yet. Timestamp: 00:00 - Introduction 01:20 - You Can Improve with Age 03:00 - How To Train From Injury 06:00 - Show Up Committed 09:00 - Practice Outdoors 11:40 - Chris's Bike Improvement 14:20 - Value of the Indoor Trainer 16:00 - Injury Free Running 21:30 - Race and Execution 24:45 - Chris' Doing the Impossible 28:45 - Achieving His Goal 30:30 - The Right Attitude 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. Creatine is everywhere right now - but is it worth it? In this episode with sports dietitian Taryn Richardson, we cut through the hype and give you straight answers. We cover: • Creatine powder vs gummies (and why some gummies contain zero creatine) • Common race day fueling mistakes that ruin months of training • Carb loading done right without the pasta party blowout • Calorie deficit vs performance: why fueling properly makes you faster • Supplements that are worth it - and the ones that are a waste of money Avoid these mistakes and get practical strategies you can use straight away: https://www.dietitianapproved.com/mistakes Timestamp: 00:00 - Introduction 01:00 - Creatine Controversy 03:50 - Benefits and Purpose of Creatine 08:30 - It's Not for Everyone 10:15 - Most Products are Placebo 12:00 - Natural Creatine Source 15:15 - Common Fueling Mistakes 17:20 - How To Practice Your Nutrition Strategy 19:30 - Different Factors Affecting Nutrition 22:25 - Food vs Fluid Nutrition 25:30 - Changing Different Products on Race Day 27:10 - What To Do When You Lose Your Race Nutrition 29:50 - Scientific Approach to Carb Loading 32:45 - Evolution of Science in Nutrition 34:40 - Calorie Deficit and Leaning Up 39:00 - Fueling Adequately is the Key 41:15 - Is Lighter Equal Faster? 44:30 - Changing Eating Habits 46:00 - Bonus Nutrition Tips 51:50 - Top Supplements to Get 53:45 - Salty Marks: What It Means? 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. Giveaway winner announced in this episode! Kona struck back in brutal fashion. The heat. The chaos. The closest finishes in Ironman history. Gerard and Jordan break down the 2025 Ironman World Championships — who survived, who cracked, and what every triathlete should learn from the carnage. Plus they go through Jordan’s marathon results Timestamp: 00:00 - Introduction 00:54 - Kona Strikes Back 02:25 - Respect The Event 05:30 - Taylor's Post Race Thoughts 14:50 - They Overheated 21:40 - Lucy's Post Race Thoughts 25:50 - Kona Winner - Debut Win 33:00 - Staying In The Range 35:00 - No Fast Running in Training? 39:00 - Reframing 2nd Place 44:25 - Jordan's Marathon Race Recap 46:20 - The Journey to Marathon 48:40 - Marathon Execution 1:01:20 - Next For Jordan 1:04:45 - Giveaway Winner 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. Tags: Ironman, Triathlon, Triathlete, Swimming, Cycling, Running, Half Ironman, Endurance, Coaching 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. 300 Episodes. Hundreds of lessons. One Big Giveaway. In this special 300th episode, we look back on what we’ve learned from coaching, racing, and talking to some of the best endurance athletes and coaches in the world. You’ll hear our 12 biggest lessons from 300 episodes of training, racing, and improving-plus how you can win a free pair of ASICS Megablast shoes (for the next 72 hours ONLY) GIVEAWAY DETAILS: We’re teaming up with The Running Company Albert Park to give one listener a FREE pair of ASICS Megablast-the most talked about daily trainer on the market. To enter: Share this episode on your Instagram or Facebook story. Tag @trivelocoaching. That’s it! We’ll DM the winner and ship the shoes anywhere in the world. If you’re in Melbourne, visit The Running Company Albert Park for a shoe fitting - they’ll match you with the perfect shoe for your stride. Jordan's been training for his marathon in these shoes and says they’re possibly the best daily trainer ever made. Let’s celebrate 300 episodes together - thank you for being part of the TriVelo community. Timestamp: 00:00 - Introduction and Giveaway 02:50 - Lesson #1 05:40 - Lesson #2 10:10 - Lesson #3 18:30 - Lesson #4 21:00 - Lesson #5 25:50 - Lesson #6 30:00 - Lesson #7 33:30 - Lesson #8 36:45 - Lesson #9 40:30 - Lesson #10 43:15 - Lesson #11 44:30 - Lesson #12 49:00 - Jordan's Marathon Update 57:50 - Gratitude If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Two doctors. Two close mates. Two first-year pros learning the hard lessons of elite racing. Tom and Roland open up about their debut season as professional triathletes — the highs, the setbacks, and the mindset needed to keep pushing forward. In this episode: - Roland storms Sunshine Coast with the fastest bike split of the day - Tom battles sickness and tough prep but still runs a personal best - Coach Gerard explains why racing to your current form is everything - Honest insights into training, recovery, and learning from failure A real look at what it takes to go from age-group champions to the pro field — no filters, no fluff, only the truth about chasing performance. Timestamp: 00:00 - Introduction 02:00 - Tom's Training and Preparation 07:10 - Tom Pushed Through the Day 11:00 - No Miracle on Race Day 14:15 - Roland's Training and Preparation 18:30 - Tom's Swim 23:30 - Roland's Swim 27:00 - Roland's Bike Numbers 35:00 - Training In Threshold 51:00 - Fitness Doesn't Disappear - Form Does 53:30 - Tom's Fastest Run 59:40 - Roland's Best Run 1:05:00 - Race Nutrition If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. In this episode, we break down the worst triathlon and endurance advice floating around: •⁠ ⁠The obsession with Zone 2 & 80/20 training •⁠ ⁠Last-minute carb-loading myths •⁠ ⁠Random “pro tips” in race week chaos •⁠ ⁠Why listening to non-coaches ruins performance •⁠ ⁠The truth about nutrition, sodium, and pacing Plus, Gerard shares his gratitude 4 weeks post-op and I reflect on my last long run before the marathon. Timestamp: 00:00 - Introduction 02:15 - Wrong Advice #1 07:30 - Wrong Advice #2 11:48 - Wrong Advice #3 13:45 - Wrong Advice #4 17:55 - Wrong Advice #5 19:45 - Wrong Advice #6 24:15 - Wrong Advice #7 26:00 - Wrong Advice #8 39:30 - Wrong Advice #9 31:30 - Wrong Advice #10 35:20 - Remco's Smart Move 39:00 - Wrong Advice #11 44:00 - Gratitude 47:00 - Jordy’s Marathon Taper If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. The Ironman World Championship delivered drama, heartbreak, and brilliance - and we break it all down. If you want to understand the highs, lows, and lessons from the World Champs (and how amateurs can apply them), this episode is for you. Timestamp: 00:00 - Introduction 06:30 - The Norwegian Podium 11:00 - The 1 Key To Caspers Win 15:30 - The Disciplined Athlete 17:50 - Not Everything Has to Go Perfect 20:00 - Data vs Feel 24:30 - Racing as a Team 28:50 - The Norwegian Difference 31:20 - Forward-thinking Norwegians 37:30 - Self-Preservation 39:30 - Lessons From Gustav Iden 43:25 - Lessons for the Motivated Athletes 49:00 - It's Not Gonna Last 52:00 - Jess Hull’s Gutsy Run 56:00 - Photo Finish in a Marathon 59:00 - World Athletics Finals 1:02:00 - Don't Throw in the Towel 1:05:10 - Update: Jordy’s Marathon Preparation 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. Most triathletes and runners never actually find out how fast they can go. Not because they aren’t fit but because race day keeps going wrong. 👉 Too aggressive at the start and blow up. 👉 Too conservative and leave speed on the table. 👉 Poor planning, no testing, random training structure. 👉 Missed nutrition, pacing, or equipment details. The result? Athletes rarely reach their true potential. In this episode, we unpack exactly why this happens and more importantly, how to fix it. From the habits of consistent athletes, to real race-day examples where the plan matched the performance, you’ll hear what separates those who stagnate from those who continually improve. If you want to stop the suffer-fest and finally race to your ability, this one’s for you. 🎧 Tune in now and start training and racing smarter. Timestamp: 00:00 - Introduction 00:40 - 5 Key Reasons You Don't Hit Your Potential 03:30 - Mistake #1 - Lack Testing 09:15 - Know The Purpose of a Session 11:20 - Mistake #2 - Making Every Session Count 15:30 - Mistake #3 - Lack of Consistency 24:00 - Mistake #4 - Inaccurate Race Plan 28:20 - The Negative Split Confusion 31:03 - Mistake #5 - Race Day Mistakes 38:20 - Race Day Discipline 43:30 - How to Find Your Full Potential 46:00 - Jordan's Melbourne Marathon Preparation 52:20 - Not Everything is Perfect 54:10 - Gratitude 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. Gary wiped over 30mins off his Marathon time - while working brutal night shifts and running only 4 times a week. Here’s how smart training, cross-training, and mindset made the impossible possible. Timestamp: 00:00 - Introduction 02:10 - The Major Coaching Change 08:45 - The Job of the Coach 11:45 - Gary's Crazy Schedule 15:15 - Gary's Progression and Improvement 18:15 - Not All Courses Are The Same 21:00 - Mistake On The Recon 24:50 - Conservative Start: Flying Finish 25:50 - Key Training Lessons 31:50 - Data Recording and Analysis 33:45 - Gary's Race Review 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. Mental fatigue is real, but how badly does brain fatigue really affect us? We sit down with Dr. Scott Frey from Cerebral Performance to explore the neuroscience behind brain endurance training, mental toughness, and recovery. From social media fatigue to the science of anticipation, we find out just how important this topic is for endurance athletes. Timestamp: 00:00 - Dr. Frey and Cerebral Endurance 02:15 - Brain Fatigue 08:10 - How Brain Fatigue Impacts Performance 13:50 - How To Resist Brain Fatigue 18:00 - How To Reduce Cognitive Fatigue 23:45 - Tapering The Brain 28:20 - Removing Barriers to Decision Making 30:00 - Why Having A Coach is Vital 31:00 - Training: Morning vs Evening 34:30 - Mental Fatigue and Performance 36:30 - Cognitive Training Sessions 43:30 - Pairing Cognitive and Physical Training 53:00 - Brain's Role in Endurance Sports 55:00 - Brain Adaptation and Rehabilitation 59:30 - Cognitive Training Practice 1:01:00 - Dr. Frey's Next Project 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. Just over a year ago, Justin was starting from scratch after a bad crash. Now he’s riding 40km/h for 40km and running sub-4 pace off the bike. In this episode, we break down the exact training changes, race strategies, and mindset shifts that made the difference so you can apply the same playbook to your own racing. Timestamp: 00:00 - Athlete Introduction 01:40 - Key Steps to Get Faster 04:20 - Swim Gains on Better Technique 09:20 - Fixing Ride Execution 12:00 - Training in a Single Zone 15:20 - Attention to Detail 18:25 - Running Fast Off the Bike by Riding Better 20:20 - Running Faster In A Duathlon 23:00 - Staying Consistent in Key Sessions 26:00 - Why Boring Sessions Matter 29:00 - Trusting The Process 30:20 - Taking Ownership of Improvement If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Ironman winner Gerard Donnelly has spent 20 years racing at the top. From Kona to countless national titles, he’s learned the lessons the hard way. In this episode, he shares why hard work alone fails, why copying others backfires, and the real keys to long-term success in triathlon. This is no-BS wisdom from decades in the sport. Timestamp: 00:00 - Focusing on the Bad Sessions 04:30 - Setting Up Your Environment For Success 07:30 - Staying Consistent is Difficult 14:00 - Consistent Testing and Racing 22:50 - Measuring Success by Performance 27:45 - The Right Mindset 33:40 - Gratitude: Weather and Training Discipline 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. Ironman winner Gerard Donnelly has spent 20 years racing at the top. From Kona to countless national titles, he’s learned the lessons the hard way. In this episode, he shares why hard work alone fails, why copying others backfires, and the real keys to long-term success in triathlon. This is no-BS wisdom from decades in the sport. Timestamp: 00:00 – Introduction 01:30 – Hard Work Does Not Always Mean Success 03:40 – Flexibility in Achieving Goals 10:30 – Avoid Extreme Behaviors 16:15 – Being Informed Leads to Better Decisions 20:50 – Nutrition Matters More Than You Think 28:20 – How Faulty Equipment Can Ruin a Race 32:50 – Why Copying Others Can Hold You Back 38:30 – Honest Assessment of Strengths and Weaknesses 42:30 – Do You Need Coaching? 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. Tactical chaos, early burnouts, and one brutal question: how do you beat Pogacar? We break down the biggest blunders and boldest moves from the 2025 Tour de France. Timestamp: 00:00 – Introduction 01:20 - Wout Cracking The Pog 04:00 - Tour de France’s BEST Stage 10:30 - How To Win From A Breakaway 15:30 - Should We Keep the New Paris Stage? 20:30 - Will Pog Beat Cavendish’s Record 24:30 - Analysing Visma’s Tour Tactics 27:30 - Is the Pog Unbeatable? 34:45 - Our Strategy to Beat Pog 41:00 - Stage 20: Classic Racing 44:20 - Importance of Threshold Riding 53:00 - The Up and Down Journey 55:50 - What We Have To Learn From Remco 1:00:30 - Our Favourite Performances and Riders 1:08:10 - What Would Gerard Say To Jonas and Visma? 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. Fresh off her best performance yet at the 2025 Giro D’Italia, Sarah Gigante joins us to unpack the race that crowned her 3rd on GC AND Queen of the Mountains, with two epic stage wins. We dive into: •⁠ ⁠Her decisive moves against Elisa Longo Borghini •⁠ ⁠The brutal power data: Holding over 300W to get away on the climb — that’s 6W/kg! •⁠ ⁠The build-up, the setbacks, and the training it took to get here •⁠ ⁠Nutrition, race tactics, and how she prepped for the key stages •⁠ ⁠The moment she went from 6th to 3rd overall From dominating the home Willunga Hill to the podium of a Grand Tour — Sarah’s climb has been relentless. Don’t miss this episode with one of the most exciting Aussie riders in the women’s pro peloton. Timestamp: 00:00 – Introduction 01:15 - Sarah's 1st Giro Stage Win 06:50 - The Attack Process 15:10 - What Triathletes Shouldn't Do 18:30 - Mindset On The Way To Win 20:30 - Sarah's Injury & Recovery Journey 28:25 - Rest & Fitness Bank 30:40 - You Know Your Body Well 36:30 - Stage 7 Breakaway 43:15 - Winning The QOM Jersey 45:30 - Improving On Riding Skills & Techniques 49:00 - Sarah's Training 54:30 - Race Nutrition And Supplements 57:40 - Next Focus: Tour de France! If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Two rookie pro triathletes, full-time doctors, and great mates — Tom and Roland are back! In this episode: Roland’s tough Ironman debut, Tom’s massive half marathon PB, and how they juggle work, training, and recovery. Timestamp: 00:00 – Introduction 02:00 - Ironman Disaster 11:00 - Endurance Type Training 12:30 - A Humbling Experience 21:00 - Power Of Execution 31:00 - Run Improvement Without Running Fast 38:00 - How To Do Long Runs 42:00 - Same Old Boring Course 50:20 - How To Balance Life While Training 56:00 - The Motivation To Keep A Routine 1:00:45 - Future Career Plans 1:03:00 - Next Race Plans 1:07:25 - Benefits Of Crit Style Race Training If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. In this episode, we break down real case studies from our athletes who smashed their run times—without hammering intervals or piling on big mileage. You'll hear how one athlete ran back-to-back PBs off limited run volume and a strong bike base, and how another broke through a plateau running just 30–40k per week after injury. If you’re chasing a marathon PB, coming back from injury, or deep in triathlon training, this will give you a fresh, proven perspective on what actually makes you faster. Timestamp: 00:00 – Introduction 02:10 - How To PB Your Run 07:45 - The VO2 Engine 13:30 - Layering Fitness 25:00 - The Endurance Component 31:30 - One Key Session 35:15 - Training Vs Execution If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. We crunched 500+ time trial results and uncovered the blueprint for free speed. From pacing strategies to gear secrets, this episode breaks down how the fastest riders actually ride. Timestamp: 00:00 – Introduction 01:35 – New Members of TriVelo 02:40 - Right Time, Right Training 04:10 – Power Isn't Everything; The Fundamental Skill 08:40 – How To Get the Highest Speed and Wattage 11:30 - When to Focus on Speed 16:00 – We Don't Copy The Pros 20:01 – How Often Should You Change Gears 24:30 - Cadence, Gearing, and Speed 31:30 - Why Keep the Pressure On 38:30 – Course Knowledge is Everything 41:00 – Find Your Limits 45:30 – Mix-up Your Training 48:30 – Need Time Trial Coaching 49:30 – Athletics: Nike Breaking 4 53:15 - Gratitude 55:14 - Getting Through A Bad Taper 59:40 - Start Early and Don't Rush 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. Shelby—a 26-year-old pilot—trained for 11 months to race Ironman Port Mac, only to have work force her to defer. Six weeks later, she lined up at Cairns… after emergency surgery just one week before race day. This episode covers: ● Training through injury and chaos ● Balancing Ironman prep with a wild travel schedule ● The power of a well-timed B race ● Trusting the process when everything goes wrong ● Running a marathon PB off the back of it all ● Making it to the start line is half the battle. Shelby’s story proves it. Timestamp: 00:00 – Introduction 02:14 – Why Your First Ironman Is the Toughest 05:02 - Meet Shelby: A 26-Year-Old Pilot and New Triathlete 06:00 – Injury Setback: A Hard Conversation 09:20 – Running Gets Easier… Eventually 11:20 - Bike Woes: When VO2 Sessions Just Don’t Click 13:20 – How to Train with a Chaotic Work Schedule 16:00 – Smart Racing Strategy: Building with Purpose 22:00 - Conservative Plan: Getting A PB 27:00 - When Life Gets in the Way 32:15 – Then Surgery Strikes — One Week Out 36:20 – Getting Into The Start Line 39:00 – Why the Cairns Course Is Brutal 41:00 – Mental Fortitude: The True Ironman Skill 45:30 – TriVelo Team’s Performance If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. What happens when the swim gets cancelled? Roland and Tom break down every twist of their 2nd Pro Race at Port Mac 70.3—from start-line heckling to breakthrough run performances. Strategy, execution, and real race-day insight from athletes and the supercoach. The boys achieving their first top 10 pro results! Don’t miss it. Timestamp: 00:00 - Introduction 01:10 - Swim Cancelled: Roland and Tom's Thoughts 11:25 - Unique Triathlon Start 14:30 - The Plan Doesn't Change 16:00 - Tom's Ride Start 20:30 - Heckled at the Start Line 22:30 - Game Plan: Coach's Instructions 28:30 - Roland's Bike Execution & Chase 34:50 - Tom's Mid-Race Perspective 41:00 - Riding with Power vs Speed 46:00 - Tom's Review on the Run 52:00 - Don't Charge From Transition (Discipline to Hold Back) 54:15 - Roland's Best Run Performance 1:02:00 - Roland Ecstatic on Execution 1:03:50 - Roland's Training Sessions for Cairns 1:07:00 - Tom's Training Sessions 1:10:00 - PRO Series Points 1:11:05 - Final Thoughts from SuperCoach 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. Triathlete and emergency physician Jeff Sankoff joins us to unpack endurance training myths, break down the Giro drama, and reveal why “train hard, train healthy” beats quick fixes every time. Evidence-based insights. No BS. Just smarter racing. Timestamp: 00:00 - Introduction 01:15 - Jeff's Insight on Stage 20 of Giro 06:45 - Intriguing Results at the Giro 08:55 - Wout Bringing Yates Home 10:10 - How Athletes Recover From 21 Day Races 13:20 - The Cherry Juice 14:25 - Climbing Strategy: Not Exceeding Threshold 17:15 - Burning Matches: What It Really Is? 19:45 - How Triathletes Should Ride 23:45 - Jeff's Training Philosophy for Triathletes 26:40 - Rest Days vs Active Recovery 31:40 - Recovery for Older Athletes 32:30 - The Right Training Approach 37:40 - Benefits of Overload Training 40:30 - Myth or Fact: Low HR is Better? 43:10 - Myth or Fact: Taking Painkillers on Races is Harmless? 45:30 - Myth or Fact: Cramping is Due to Dehydration? 47:40 - Myth or Fact: Long Term Training is Bad for the Heart? 49:40 - Myth or Fact: Ironman Training Weakens Immune System Long-term? 53:00 - TriDoc's Final Words: "There are NO Shortcuts" If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. See omnystudio.com/listener for privacy information.