Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

Professional athletes, particularly triathletes, cyclists, and runners, typically train for 25 to 35 hours per week. However, the average age group athlete typically has a maximum of 10 to 15 hours to train, with a more realistic range of six to 10 hours.  In this episode, we will discuss why it is not advisable to follow the exact same training program as a professional athlete. While we aim to learn from the pros, we only want to model not copy their methods to improve our own training. Otherwise, we are setting ourselves up for failure by attempting to adhere to an unrealistic program.  Tune in to find out the optimal weekly training volume for the age grouper. Timestamps:  00:00 - Introduction01:20 - Gratitude04:00 - Gerard’s Recovery Journey12:00 - Why We Do This Every Episode18:45 - Incredible Racing Experience in China23:00 - Coach Gerard's Race Team Tactics26:00 - Racing and Surviving a Breakaway35:45 - How Did Roglic Win The Giro?38:38 - Top Athletes Still Make Mistakes46:40 - Age is NOT a limiter49:00 - Friendship in Sports: Cavendish and Thomas51:50 - Training: Age Groupers vs PROs59:00 - Training Expectations and Motivations1:05:00 - Our Biggest Training Myth Dispelled1:09:00 - The Love/Hate Relationship of Training   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

In today’s episode, we shift our focus to the Olympic triathlon, a widely pursued triathlon distance. The Olympic triathlon consists of a 1.5-kilometer swim, a 40-kilometer bike ride, and a 10-kilometer run. And it takes specific training and racing preparation to get it right. This episode is a part of our ongoing series on effective event training. We've covered a range of challenging races, including marathons, half marathons, Ironman, and half Ironman.  Timestamps:00:00 - Introduction01:00 - Gratitude03:25 - Rehabilitation from Injury06:20 - Generosity of People07:15 - Giro d'Italia: Remco Time Trial and Covid12:00 - Racing to Feel: Get In Tune with Your Body21:00 - La Vuelta Femenina24:40 - Norwegians Not Performing Well26:50 - Form is Fleeting28:35 - Expectations: Perform When it Counts31:30 - Olympic Distance Triathlon: Swim Training36:20 - Olympic Distance Triathlon: Bike Training45:00 - Olympic Distance Triathlon: Run Training48:30 - Importance of Running off the Bike training53:00 - Race Day Warm Up57:30 - Practice Race Day Nutrition1:00:30 - Race Logistics If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

This episode features the expertise of running shoe specialist, Mitch Lorkin. Mitch has been on the podcast before and in the last episode, gave a great overview of running shoes and shoe selection. In this episode, we really focus on what you need to understand with the technical aspects of shoe design, and what you can safely ignore. Join us as Mitch shares valuable insights on how to choose the right shoe for your needs. Mitch also highlights common mistakes people make when picking their running shoes, and finishes by providing the best tips you can keep in mind when you're picking your next shoe.  Whether you're a beginner or an experienced runner, this episode is packed with practical advice that will help you maximize your running potential and performance with a shoe that suits you.   Timestamp: 00:00 - Introduction 00:50 - Mitch's Session of the Day 02:00 - Mitch's Thoughts on Cycling Shoes 03:00 - Running's Impact on Cycling Strength 04:20 - Balance Between Feel and Technicality 07:45 - The Categories in Selecting Shoes 11:30 - The Next Big Change In Footwear 14:40 - The Importance of Understanding Biomechanics 15:30 - Neutral Vs Structured Shoe 17:40 - Shoe Type Indicators 21:00 - Top Shoe Categories in The Market 23:50 - Frequently Sold Neutral Trainers 25:20 - Super Shoe Technology 27:45 - Top Super Shoe Brands 30:00 - What People Need to Know About Shoes 36:30 - Foot Mechanics for Pro Athletes 44:10 - Pro Tips on Choosing a Shoe   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

In today's episode, we have an exciting lineup of topics to discuss. From the recently concluded Boston and London marathons, to the end of the spring classics racing season, and a shocking revelation in the world of triathlon, there's plenty to keep us engaged.  If you've been following the news lately, you might have already heard about the big doping scandal that has rocked the triathlon world, and we'll be diving into the details of that as well. So sit back, relax, and get ready for an action-packed episode!   Timestamp: 00:00 - Introduction 00:55 - Gratitude 02:50 - PTO Ibiza 08:45 - Triathlon Doping Scandal 19:15 - Bank of Fitness: Brett Robinson’s Form 22:25 - Boston Marathon: Kipchoge Humble in Defeat 25:35 - London Marathon: Kelvin Kiptum’s Incredible Performance 31:50 - Sifan Hassan’s Impressive Marathon Debut Win 36:45 - Spring Classics Performance: Demi Vollering 40:40 - How PROs Beat PROs? 44:00 - Summer Racing Series: Learn From The PROs   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Today we have a really exciting announcement: we are launching our second podcast, The Alt Route Podcast. We’re finding more and more people are turning to alternative cycling training and racing events, and we think it’s worth talking about. Therefore the podcast will be bringing you training and racing advice, event updates and analysis of the professional racing scene. This podcast is going to be hosted by our cycling coach here at TriVelo Nick Locandro. Not only is Nick a highly talented cyclist himself, he is an enthusiast about everything to do with off road cycling; gravel, mountain bike and anything adventure related.  This Alt Route Podcast is dedicated to covering the exciting and challenging off road and alternate events that is growing enormously in popularity around the world. So if you’re a fan of anything off road this podcast is for you. Nick will also be joined in special episodes by professional cyclist Brendan Trekky Johnston. Trekky is a five time Australian mountain bike champion, winner of the Dirty warnie, honorable National Road series overall winner, third in the men's national elite road race, top 10 on the general classification of Tour Down Under, national gravel champion and one of 35 athletes selected in this year's lifetime Grand Prix series in America. He is also a member of the giant off road team and will be joining Nick to discuss a lot of the races and events happening throughout the year So in today’s episode we are joined by both Nick and Trekky to talk about the new podcast, some of the pro races that have just taken place and more about off road training and racing.    Timestamp: 00:00 - Introduction 01:15 - The Belgian Waffle Ride 07:00 - Race Gear Selection 12:00 - High-Level Racing Preparation 16:15 - Gravel Racing Podcast: Alt Route 18:30 - Great Atmosphere of Gravel Racing 21:30 - The Love for Endurance Racing 27:20 - Gravel Racing Challenge 32:50 - Australian 3 Peaks Challenge 32:40 - Gravel Cycling Training 38:28 - Exploring a New World in Endurance Rides 40:30 - Trekky’s Training Block 47:00 - Load Management and Avoiding Burnout 49:30 - Life Time Grand Prix 55:30 - Opportunities in Gravel Racing 57:30 - Alt Route Podcast Goal and Plans If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Join us in this episode as we delve into the exciting moments that have taken place in the spring classics racing these last few weeks. After spending two incredible weeks in Belgium and France, we got to see up close what makes the pros so good, and what we can take from their training and racing tactics. These lessons apply to any triathlete or runner, and not just cyclists. And as amateur athletes there are key things you want to do that the pros do, and key things that we should be avoiding! Plus, we raced the Paris Roubaix Gran Fondo and rode as a team to try and win it, listen in to hear how we went. Timestamps: 00:00 - Introduction 01:30 - Gratitude 07:15 - Cobbles and Tire Pressure 12:00 - Cobbles: Is Riding Fast Better Than Riding Slow? 17:30 - What Makes the Pros Truly Different 20:45 - Things To Focus On To Win A Race 30:10 - When To Attack In A Race 41:20 - Understanding The Art of Racing 45:35 - When It's Okay To Burn Your Matches 50:15 - Ultimate Race Positioning 56:50 - Epic Spring Classics Experience 1:19:40 - The Famous Roubaix Velodrome If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

In this episode, we are continuing our series on preparing for an event properly and today's focus is on the marathon. There's nothing we love more than seeing our beloved sport of running, grow. And I've had more and more friends reaching out over the last couple of years who have entered a half or full marathon and are looking for guidance. And since the pandemic, it seems more people have taken up running.  Today we're taking you through how to tackle the monster that is the marathon, how to train properly for it, how to get through the actual race, how to stay uninjured, and much, more. Timestamp: 00:00 - Introduction 01:40 - Gratitude 08:55 - Big Summer Season in Europe 10:45 - Volta Catalunya: Remco vs Roglič 16:30 - Form + Tactics 17:30 - World Athletics: Sydney Mclaughlin 20:40 - 400 meter: Cathy Freeman 22:20 - Overriding Expectations 25:10 - What is a Marathon? 27:45 - Gerard’s Marathon Experience 36:55 - Marathon Goal and Training Plan 40:45 - Marathon Requirements: Endurance Preparation 42:40 - How Long is Too Long? 48:00 - Marathon Load Progression 53:00 - Frequency of Training 55:00 - Importance of Cross Training 57:25 - Marathon Training Week Sessions 1:05:20 - How to Execute The Marathon Race 1:10:10 - Coach’s Advice Before The Race If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Kelland O'Brien at just 24 years old is already having a cycling career to remember. On the track, he is a two-time world champion, commonwealth games gold medalist, and Olympic bronze medalist. He had his first professional year on the road last year and is already showing how exciting a rider he is and will be. But he's not just an impressive young rider physically, mentally as you'll hear in this episode he is another Aussie athlete that you want to get your full support behind. The way he gives insight into his racing and training and how he goes about things, there is a reason that he's been so successful. And you don't get two World Champion titles for nothing.   Timestamp:  00:00 - Introduction 04:09 - Kell’s Session of the Day 05:46 - Sessions Before Race Days 07:00 - Pre Race Preparations 09:20 - Track to Road Racing 10:55 - Managing Training Load 16:45 - Last Year’s World Tour Experience 20:50 - Making It To The Top 24:00 - The Importance of Confidence in Racing 26:30 - Kell’s Mentors 28:11 - Sitting On The Back 31:10 - Vuelta Experience 35:00 - Paris Nice Time Trial 41:07 - How It’s Like Be A World Champion at 18 44:00 - What It Looks Like to Prepare for World Champs 47:00 - Importance of Enjoyment 51:00 - Regular Contact with Family 52:20 - Appreciating The Journey 54:00 - Brisbane 2032 55:30 - How To Process Disappointments 59:20 - The Motivation To Keep Going 1:01:30 - Grand Tour Goal 1:03:00 - Spring Classics  1:04:15 - Team Pursuit: 600 Watts Power   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Jimmy Whelan is probably Australia’s best rider that doesn’t have a professional contract. After 3 years with EF education he lost his contract after a rough year of results due to some big injuries from crashes. But he doesn’t want your sympathy, he’s just dedicated to his dream of being a contracted pro rider again, and is currently living and supporting himself in Europe, training the house down to make that happen.  This episode with Jimmy is inspiring and moving, as he discusses the difficulties he has faced and the sacrifices he has made in pursuit of his dreams. The episode offers a glimpse into the life of a professional cyclist and the challenges they face, including the unpredictable nature of the sport and the financial difficulties that arise when a contract is lost. Despite the setbacks Jimmy has faced, his unwavering determination to succeed serves as a testament to the power of perseverance and dedication Timestamp:00:00 - Introduction To Jimmy Whelan06:45 - Jimmy’s Session For The Day08:15 - Jimmy’s Journey: Running To Pro Cycling12:45 - Falling In Love To Cycling15:00 - U23 Tour of Flanders: First Win19:00 - Spring Classics20:00 - Fast Progression To Cycling22:15 - Mentorship and Learning The Basics25:00 - Ability Over Experience28:00 - Thinking About Winning Races31:30 - Giro d'Italia Experience34:00 - Preparation For The First Grand Tour37:00 - Volume and Intensity Workout Samples40:00 - Keeping A High Cadence41:30 - Altitude Training and Adaptation46:05 - Injuries and Unemployment49:35 - Strong Mindset: Motivation and Determination57:30 - The Process of Getting a Contract1:01:00 - Races: Keeping The Fitness1:05:00 - Waiting For The One Phone Call1:09:00 - Balancing Training, Support, and Employment1:14:40 - Resilience: Getting Back to the Start Line1:17:00 - Ability and Power Numbers1:22:45 - The Frustrations: Stuck In Limbo1:27:30 - Opportunity From The Nationals1:29:40 - Putting Out the Ego If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

When it comes to the morning of your race, how prepared do you feel? Are you ready to nail your best performance? In this episode, we reveal our ultimate race day checklist: we share our tips for preparing your body and mind for peak performance and hopefully a PB.  Because when it comes to race day, it’s almost impossible not to feel overstimulated by everything around you. Races and events are high energy, and it’s important not to psych yourself out. From equipment checklists to warm-up routines and nutrition strategy, as well as your actual race strategy and mindset, in this episode, we’re covering everything you need to know to prepare for race day properly. Timestamp: 00:00 - Introduction01:20 - Gratitude04:50 - How To Adjust In The Heat08:10 - The Cycles Of Motivation In Training12:40 - Finding Your Triggers In The Sessions18:00 - Crushing Your Race Day Strategy19:05 - How To Set Yourself Up For Success24:00 - Why You Should Have A Checklist35:00 - Warm Up: Getting The Mind In Tune38:00 - Key Things To Focus On Before The Start44:20 - Common Mistakes To Avoid50:15 - The Power Of Self Talk57:00 - The One Second Rule/Strategy If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.