Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

If we were to ask you about your training week: Do you know what sessions to do and what order to do them in? This is the most common problem we see with athletes, when they reach out to us they've heard too much conflicting advice on what training they should do and when they should do it. Most athletes just want to be able to trust a process they can be sure will work. So in this episode, we’re going to talk about 5 reasons you might not be improving, and what to do instead.  The answers we give might surprise you. This episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs: ride life, ride Giant. Timestamp: 00:00 - Introduction01:18 - Gratitude04:17 - What The NFL Can Teach Us About Racing11:00 - Preparing For a Race Like A Pro14:00 - #1 How Do You Define Improvement?19:44 - Getting More Specific21:15 - Analysing Your Own Performance22:30 - #2 Don't Start A Program Without This25:30 - #3 The Fastest Way To Plateau28:00 - #4 This Will Destroy Your Body Fast30:30 - Use Data Properly35:15 - #5 Is Your Training Specific Enough 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.

Each year, the Masters Nationals Championships stands as a towering goal for our cycling athletes. In this captivating story of Russell, a cyclist who defies conventions, we delve into how an athlete with such an unorthodox approach managed to clinch not one, but two national titles. From his unique training methods to the humorous quirks that set him apart, discover how Russell's unconventional journey led him back to the pinnacle of success. The story begins the night before the Nationals, where Russell is stuck somewhere along a country river, with a bogged campervan, unsure if he's going to be able to get out in time for the race the next morning... Timestamp:00:00 - Introduction01:30 - Russell's Crazy Background07:10 - Improving After 30 Years 10:50 - The Key Training Session14:15 - 3 Components of Sprinting22:30 - What Did Russell Need?23:40 - Example Training Sessions25:40 - What Data Was ImportantIf 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.

41 hours, 50 minutes and 7 seconds. That’s how long it took Rachel to complete the notorious Ultra-Trail du Mont-Blanc: A 160km ultra endurance race, that finishes with over 10 000 metres of climbing, runs across 3 countries and has to be one of the hardest races in the world. The fact that 2600 people started the race, and 900 people did not finish shows what kind of torture this is. Today we have Rachel on the podcast to take us through what she describes as something “she will never put herself through again”. And of course, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant. Timestamps:00:00 - Introduction02:10 - Journey towards UTMB05:30 - Motivation for UTMB06:40 - 100-mile Coaching and Preparation10:30 - Rachel's Coaching Progression12:00 - Rachel's Unique Training18:18 - The Training Mindset25:00 - Running Through Injury26:45 - UTMB Race Preparation30:00 - Just Keep Moving33:20 - UTMB Race Experience37:15 - UTMB Race Emotions44:30 - UTMB Racing Environment48:45 - The Toughest Part of the Race51:30 - The Self Talk54:15 - Everything Hurts57:55 - Surprising Part of the Race1:03:50 - The Last 100 Meters1:05:15 - 4th In the Age Group1:06:45 - Post Race Ice Cream1:07:50 - Post Race Pain1:09:10 - Post Race Reflections1:12:30 - Letting the Body Recover Properly1:13:30 - Coach's Reflections If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Welcome back to another Case Study episode brought to you by TriVelo Coaching. In today's case study, we dive into the remarkable transformation of Ben, a triathlete who has taken his fitness journey to extraordinary heights. If you're familiar with our recent case study featuring Beth, Ben is in fact Beth's partner. Together, they've both yielded exceptional results over the past six months. The headline story here revolves around Ben's inspiring 66-watt improvement on the bike. However, that's just the tip of the iceberg. Ben's running has also seen a remarkable upswing, both in 'run off the bike' performances and half marathon breakthroughs, surpassing his previous fresh running PB's. Join us as we dissect the data, explore Ben's training regimen, and unveil the secrets behind his improvement so far. Timestamp:00:00 - Introduction00:40 - Where did the athlete start from?04:00 - Insane cycling improvement09:30 - 10km Run PB inside a Half Marathon16:30 - Training Breakdown19:15 - Watch out for this if you're a beginner athleteIf 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.

Today’s guest is Ken Ballhause, a specialist and world-leading expert in bike mechanics and position. Ken focuses on biomechanics and science to maximise comfort and performance on the bike.  Ken holds a bachelor's in exercise science and health science, and as you’ll hear in this episode, has a thorough understanding of the biomechanics of the human body and what is required to find the optimal balance of aerodynamics, power output, and comfort. His work both in bike fitting and the development of optimal bike components is now being utilised by many of the world's top cyclists and cycling teams. This was another fantastic discussion around what are the priorities with a bike fit, what are the most important questions you need to be asking about your own position, and what you need to learn about your own biomechanics. Timestamp: 00:00 - Introduction03:00 - How Important Is The Bike Fit Really?03:50 - Order of Priority in Bike Fitting06:15 - Torso Angle11:10 - TT Saddles Selection17:15 - Changing TT Positions23:30 - Goal for Changing TT positions25:00 - Time Spent in a New Position30:30 - Quality Over Quantity36:30 - Ability to Control Your Bike in the Position40:00 - Crank Length43:15 - Cleat Position45:45 - Shoe Size49:10 - Role of Orthotics in Performance54:40 - Changing the Front End of the Bike59:00 - Evolution of TT positions1:01:30 - Hydration Position1:05:20 - Top Tier Improvements and Components1:08:10 - Age Grouper Upgrades1:10:00 - Ken's Tips on Bike Fitting 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.

There is a secret formula to perfecting those final weeks of training before your race. We call this the Race Ready Phase. And it needs to be specific to the distance, intensity and other requirements of the event you’ve chosen. It’s your golden opportunity to dial in your performance and get your body primed for race day. So what needs to happen in the Race Ready Phase?What sessions do you need to be doing?What does the taper phase look like? There are many parts of this phase that athletes tend to overlook. One final reminder, this is the last week to get 15% off access to any science in sport product, there’s gels, bars, carb and protein mixes all available to help you fuel yourself properly. Go to scienceinsport.com and use the code "trivelopodcastSIS" when you check out. Timestamp: 00:00 - Introduction07:40 - Jumbo Visma Drama18:05 - Another World Record Negative Split19:10 - What is a Race Ready Phase20:40 - The Goal of a Race-Ready Phase25:30 - Confidence in Race-Specific Sessions26:50 - Race Day Equipment32:00 - Understanding Race Rules34:30 - Race Day Nerves and Mindset36:50 - Confidence in the Process37:30 - Confidence in Knowing Your Numbers43:00 - The Most Important Part of the Phase 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.

Welcome back to another Case Study episode brought to you by TriVelo Coaching. Today's case study features Nick, an elite cyclist and TriVelo's Cycling Coach, who competes at a high level in road and gravel racing.  Despite being at an advanced stage in his cycling journey where small gains are critical, Nick achieved a remarkable 1-minute 7-second improvement in a Time Trial over just 5 weeks on the same course and under similar conditions.  Tune in to find out where he found these gains and what changed to find an extra 2km/hr in speed! Timestamp: 00:00 - Introduction01:30 - 3 Things to Find 5% Improvement06:50 - Where can you find more speed on the course?09:00 - Can you go too aero?13:00 - The final ingredient16:50 - What does 5% really mean? 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.

In this episode, we explore just how challenging the Ironman truly is and how meticulous preparation can make all the difference on race day.  Join us as we unpack the top 10 essential training and preparation tips for aspiring Ironman competitors.  Whether you're a seasoned triathlete or a newbie, these insights will help you conquer the Ironman challenge like a pro.  Don't miss this episode if you're gearing up for your next Ironman adventure! As always, the advice here applies to every triathlon distance, as well as any endurance event (cycling, marathon, half marathon etc).Timestamp:00:00 - Introduction03:50 - Gratitude05:15 - Our Vuelta Prediction Comes True07:20 - How To Minimize Your Loses: Remco's Bad Day11:30 - Don't Take An Ironman Lightly14:00 - #1 How Far Away Is The Race?17:20 - #2 What Equipment Do You Need?22:00 - #3 Getting a Coach or Training Program23:25 - #4 The Key Ingredient To Your Ironman Preparation31:30 - #5 Monitoring Your Training Volume Increase35:15 - #6 Recovery from Your Big Sessions41:50 - What Is The "Bare Minimum"43:20 - #7 Be Prepared to Get Outside Your Comfort Zone and Make Some Sacrifices47:52 - #8 Ironman Nutrition Strategy50:50 -#9 What Kind Of Course Is It?55:00 - #10 Race Plan: This is EverythingIf 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.

Welcome back to another Case Study episode presented by TriVelo Coaching. In this unique story, we're not talking about a typical marathon PB or FTP improvement. Instead, we're diving into the journey of an athlete who was once a top-tier Australian Masters Champion, and whose ability was competitive against elite pro time trialists. However, years of injuries pushed him to start from scratch. When you're an athlete who's fallen so far from your peak form, restarting from scratch is as mentally challenging as it gets.  We share this tale because many athletes face similar setbacks, and the path back can seem insurmountable. Listen is as we document Dave's comeback story. As with all our case studies, we'll explore his journey from rock bottom all the way back to almost peak form. Timestamp:00:00 - Introduction01:15 - Athlete's Background04:05 - Injuries and Setbacks09:30 - Where He Is Now14:00 - What Were The Key Training Sessions17:30 - How to Get Back Up From Rock Bottom 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.

When you step onto the start line, how nervous do you feel? Are you someone who feels a high amount of anxiety? Are you someone that manages to keep it under control? In our experience, no matter what level of athlete you are, everyone gets to the start line and feels some sort of nervousness, fear, and anticipation of the hurt that’s going to come. And this is where it’s vital you practice owning your mindset. So today we’re going to be talking about the top mental toughness strategies we use. SiS, or Science in Sport, is a brand we endorse and use ourselves. SiS offers an array of energy products like gels, bars, hydration, carbs, and protein solutions, all aimed at optimizing athlete performance and recovery. Their products also undergo rigorous banned substance testing, assuring athletes of their safety and quality. For being a listener of the podcast, for the next four weeks, we are giving you access to 15% of their range of products. All you need to do is go to scienceinsport.com.au and use the code "trivelopodcastSIS" when you check out. Timestamp:00:00 - Introduction02:10 - Why We Do Gratitudes In Every Podcast04:00 - Athing Mu's Mental Health Statement06:45 - Adjusting A Race When You're Sick10:50 - Wild Vuelta Tour15:00 - #1 What's In Your Control?17:30 - #2 Why Constant Success Isn't The goal19:00 - #3 Trick To Not Think About Fatigue24:50 - #4 Who's Responsibility Is It?27:45 - #5 The 1-second Rule32:30 - #6 Gerard's Favourite Quote33:10 - #7 The Will to Prepare has to be Greater than the Will to Win35:30 - #8 Whatever You Do Just Keep Moving Forward42:00 - Benefits of Advancements in Sports Science46:00 - Be Mentally Tough to Execute Better 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.