Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

Today's episode is about individualising and tailoring a program to YOU. "Individualised" program is one of the buzzwords in coaching and training, but we want to straightaway dispel the myth that every single person has to have an individualised and tailored program, because realistically, that's just not possible.  There are things that you do need to tailor and individualised to YOU based on many factors that we discuss. What do you need to change to suit your individual needs, your individual abilities, your individual level as an athlete, your training history, and many other factors. PLUS as always we talk about everything happening around the world of triathlon, cycling and running. Timestamp: 00:00 - Introduction 01:30 - Gratitude 05:30 - What has Caught Our Attention 17:45 - Managing Expectations For None A Races 26:00 - Focusing on the Goal 29:00 - Individualised Program: Key Factors to Consider 34:25 - What are Your Individual Needs? 39:00 - Planning: Realistic and Viable 43:00 - A Golden Lesson to Understand 47:00 - The Most Important Data: FEEL 54:00 - 3 Core Training Principles 59:00 - Program VS How You Feel 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.

Lucas Hamilton is a 27-year-old Australian cyclist who rides for UCI World Tour team Jayco Alula. He already has many impressive results to his name, including competing in all three major Grand Tours and placing 13th in the 2022 Giro.  In this podcast episode, recorded just before the Tour Down Under and after the Australian Road Nationals race in January, Lucas shares his mental strategies and insights as a top athlete.  The interview includes an exclusive post-race analysis of the Australian road nationals race, where Lucas had an impressive showing but faced some obstacles that impacted his results.  We get an insight into his training and racing preferences, nutrition, and the things Lucas does that have him racing at cycling's highest level. Timestamp: 00:00 - Introduction 03:20 - Lucas’ Session of the Day 04:20 - Insights on the Nationals Race 14:30 -  Lucas’ Self Analysis of the Race 21:30 - Pre-Training Meal and Nutrition 23:35 - Pre-Race Meal 24:20 - Favorite Guilty Food 25:25 - Diet Change for Race Weight and Performance 26:26 - Calorie Goal Per Hour Pre-Race 28:16 - Specific Training Method That Made Great Impact 29:40 - Weight Training 31:10 - Does Lucas Love Riding Zwift? 32:20 - Weird Stuff Pros Do That Has No Impact On Performance 33:30 - Favorite Recovery Strategy and Gadgets 34:25 - Pro Race Tactics for Conserving Energy 36:25 - What Makes Top Cyclist at the Peak of their Game? 38:35 - Luca’s Goals for 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.

Looking to tackle a Half Ironman triathlon but not sure where to start? Tune in to our latest episode where we share expert advice on how to prepare properly for this grueling event. We cover everything from how to train effectively, how much time you need to dedicate to training, and what level of experience is required to take on the challenge. We also delve into the specifics of preparing for the swim, bike, and run legs, sharing example training sessions to help you build the stamina and endurance required to complete the race. We discuss nutrition strategies to fuel your body during training and on race day, as well as effective race-day strategies to help you achieve your personal best. Join us as we share our top tips and insights to help you prepare for a Half Ironman like a pro. Whether you're a seasoned triathlete or just starting out, this episode is designed to help you get to the start line confident you'll be able to give your best performance. Timestamp: 00:00 - Introduction 01:00 - Gratitude 05:15 - What has caught our attention 09:30 - ON Athletics Club Australia 14:40 - Flexibility: Performing Well Amidst Adversity 21:35 - How to Prepare For a 70.3 22:00 - Time Needed to Prepare for a 70.3 30:50 - How to prepare for the swim? 35:25 - How to best prepare for the 90K time trial? 45:00 - How to prepare for the half marathon? 48:38 - Specific Intensity Sessions and Impact of Elevation 53:56 - Bonus Tips 1:02:30 - Expectations and Recovery after 70.3 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.

Lachlan Morton has made a career out of pushing the boundaries of what it means to be a pro cyclist. With a love of adventure and exploring the world by bike, he has been willing to break the traditional rules of cycling and ride his bike on his own terms. Touted as one of cyclings most interesting athletes, this conversation was always going to be awe inspiring and yet he still managed to surprise us with some of the details behind his epic feats on the bike. He was one of Australia's most "promising" young athletes, yet after just 2 years on the World Tour Circuit he left his team to find more meaning on the bike. What followed has been nothing short of an epic career in cycling, but in very non traditional ways. He has many impressive feats to his name, such as winning the tour of Utah in 2016, holding the world record for the Everest challenge, riding the Tour de France solo and self-sufficiently and beating the peleton, and raising significant funds for multiple charitable causes. Morton's mindset, personality, and achievements are inspiring to any athlete around the world. This conversation dives into his entire career and offers insights into the mindset and personality that makes him tick. Timestamp: 00:00 - Introduction10:25 - Lachie's Session of the Day16:00 - Lachie's Competitive Cycling Journey27:00 - Crazy Discipline of a 13-year old32:10 - World Tour: The Tipping Point41:00 - A Different Way to Race46:00 - Sneaking His Way Home49:45 - Shared Relationship, Shared Experience1:01:00 - Handling Criticisms1:03:15 - The Unique Opportunity1:08:40 - Coping with Intensity and Endurance1:12:20 - Big Aerobic Base1:14:30 - Grand Tour with Giro and Vuelta1:20:00 - The Ability to Adapt: Controlling How You React1:34:45 - Cycling to Make an Impact1:42:30 - Surviving The Colorado Trail 2:01:10 - Lachie’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.

Stuart McSweyn has had a remarkable career so far, specialising in the 1500m athletics event. He has had an incredibly consistent few years of racing performances, mixing it in with the world's best on the track. He currently holds the Australian record at the 1500 meters with a blistering time of 3:29. Also in the 3000 meters at 7:28, plus a 5K PB of 12:56 and a 10K PB of 27:23.  Listen as Stuart responds to questions around training and racing, his Tokyo Olympics performance, and his preparation, experience, and mental approach looking ahead of the Paris Olympics. PLUS we discuss the upcoming World Cross Country champs where his relay team are Australia's best chance at a medal. Timestamp: 00:00 - Introduction 06:19 - Stewie’s Session of the Day 09:30 - Feel Based-Athlete 12:00 - Training Adaptability 15:00 - Team Environment 17:00 - Tokyo 2021 Experience 20:15 - Olympic Lessons to Prepare for Paris 24:06 - Olympic Village Experience 26:30 - Strength in Resilience 32:00 - Trusting the Process 36:30 - Mental Race Preparation 42:30 - Race Execution 47:00 - Pre-Race and Race Day Self Talk 49:30 - Getting Through COVID 52:30 - Training and Goals Leading to Paris 58:55 - Training Volume and Intensity 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's topic is = how to dominate your local race no matter what your ability. This is really exciting topic because a lot of racing comes down to execution and many things outside of your actual physical ability, meaning you can get a much better performance even if you're not the strongest athlete. A lot has also happened in the world of triathlon, cycling and running; one of the greatest cyclists of all time has announced his retirement, breakout performances from young Australian runners and how to avoid shoe thiefs in your area!   Timestamp: 00:00 - Introduction  09:15 - What Has Caught Our Attention 27:50 - How To Dominate Your Race 34:10 - Tactics and Positioning  38:40 - Where to Position Yourself  44:40 - The Ripple Lag Effects  50:00 - Understanding the Course  54:00 - Conserving and Saving Energy  1:00:00 - The Key: Patience   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.

AUDIO ISSUES: Please note we had audio issues with the first 6 minutes of this episode, specifically minutes 4-6 the audio is very choppy but then it clears up for the rest of the episode. We also had video failure for those who like to watch, the episode is still up on youtube but there is no video after the 6 minute mark. Regardless, we were so excited to have Joe Friel back on the podcast. He is one of the most renowned thinkers in the world when it comes to training for the ageing athlete, with specific works including his book "Faster After 50". He is a world class triathlon coach and author of several other books on endurance sports training, including "The Triathlete's Training Bible" and "The Cyclist's Training Bible." He is also the founder of TrainingPeaks, a popular software for tracking and analyzing training data. Friel has worked with athletes of all levels, from beginners to Olympians, and is considered an expert in the field of endurance sports training. Timestamp: 00:00 - Introduction 01:05 - Project For Coaches 02:10 - Lessons For Athletes 03:50 - Aging: Faster After 50 13:10 - Maintaining Fitness 17:15 - How To Maintain Muscle Mass 26:30 - How To Be A Balanced Athlete 33:40 - Key Contributing Factors For Consistency and Balance 41:00 - Zone 1 and Zone 2 Training 44:00 - Training For Endurance Events 49:00 - Key Sessions To Improve Performance 55:20 - Intensity Training For Aging Atheletes 57:45 - Joe’s Message To Athletes and Coaches 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.

Our guest today is one of the most influential people in Cycling and Triathlon training, and that’s because he was one of the original founders of the 80/20 rule, commonly referred to as Polarised Training. Even if you haven’t heard of him, basically the entire world of cycling and triathlon now train to this principle of, 80% of your training is to be easy, and only 20% hard. His name is Dr Stephen Seiler, he is a Professor of Sports Science, earning his doctoral degree from the University of Texas at Austin and has lived and worked in Norway for over 20 years as a university teacher, researcher, and leader. He still resides in Norway and it’s no wonder that they are at the forefront of training development with minds like his leading the way. We went for almost 2 hours in this interview and we could’ve kept going. We are big fans of his work and are very familiar with majority of his teachings and principles, but even we were surprised about some of the controversial opinions he holds around the wrong things the world is still doing in training. We clarify exactly what polarised training actually means, we dive deep into training intensity and what the optimal training sessions actually are, we discuss the value and limitations of VO2 max training and a whole lot more. This was such an enjoyable episode. Timestamp: 00:00 - Introduction 00:42 - Dr. Seiler’s Day 02:05 - What’s Easy Endurance Ride for Dr. Seiler 06:42 - 80/20: Polarised Training Defined 13:35 - Get Away from the 7-day Micro Cycle 17:45 - Frequency and Consistency 20:30 - The 14-day Cycle 27:30 - Failure with Trying Harder 32:00 - Structuring a 14-day Cycle 37:40 - VO2 Testing 43:30 - Lactate Tolerance 47:20 - Frequency, Volume, and Intensity 53:20 - The Right Intensity for High-Level Athletes 1:03:45 - The Recovery Clock and Alignment 1:12:20 - Staying in the Threshold Zone 1:20:20 - Should Aging Athletes Avoid Intensity? 1:30:30 - Data Triangulation 1:40:24 - Dr. Seiler’s Training with Scottie Pippen 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 the podcast for 2023! Today's topic is training and racing for 2023, what's in and out? What are we sticking with and what are we throwing out the window or into the rubbish bin. Plus we discuss the Australian National titles, what we learnt from the pros and what we learnt as masters athletes. Timestamp: 00:00 - Introduction 01:05 - Gratitude 06:45 - What Has Caught Our Attention: Australian Nationals 22:45 - Masters Category: Importance of Recon 26:50 - In: Having a Plan and a Process 31:55 - Out: Less Focus On High Intensity 34:38 - In: Specificity of Training 37:13 - In: Heat Acclimatization and Heat Training 41:05 - Out: Not Having a Good Hydration and Nutrition Strategy 41:53 - Out: Relying on Data Only 43:50 - In: More Recovery 45:15 - Out: Becoming a Prisoner to the Program 48:18 - In: More Cross 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.

Our guest today is an Australian cyclist who has just recently made the move from Jumbo-Visma, one of the biggest pro cycling teams in the world to Australia's Pro team BikeExchange-Jayco. He was a bit of a late bloomer to cycling however, he very quickly moved up the ranks of Australian cycling, and received his professional contract only a few years ago.  This is the insight into the story of Chris Harper, who takes us behind the scenes of what it was like to first turn pro, what it means to be a cyclist in one of the best teams in the world, and tells us what's fact and what's fiction about life as a pro cyclist.  This was a really enjoyable interview, and we thank Chris for being so open about his training, his specific sessions, a lot of the details about his life, and his upcoming aspirations on his new team.    Timestamp: 00:00 – Introduction 03:41 – Chris Harper’s Rest Days 07:00 – Chris’ Cycling Journey 15:20 – The Turning Point 20:40 – What Chris Did Differently to Be Successful 23:25 – The Key Change (Intensity Control) 25:30 – Training with Jumbo-Visma 27:40 – Signing Pro Contract Jumbo-Visma 30:45 – Training Structure of a Pro Athlete 39:15 – Lactate Testing and Tracking 39:55 – Australian National Road Jersey Title 42:55 – Season with BikeExchange 44:50 – Chris’ Grand Tour Experience 51:40 – Pro Diet and Nutrition 56:50 – A Day in The Life of Chris  1:01:20 – Insight into Chris’ Training Block 1:03:40 – Experience with the World’s Best Cyclist 1:07:30 – Chris’ Future Goals 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.