Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

One of the most common questions we get is how do I actually structure my training week? I just want someone to tell me what to do and when to do it. Well this is what we’re going to talk about in today’s episode. Timestamp: 00:00 - Introduction00:40 - Gratitude08:15 - What has caught our attention14:15 - Bouncing back from a setback19:25 - Structuring a training week: Key sessions34:30 - The problem with triathletes43:45 - Our ideal training week49:30 - Be realistic about where you’re at54:40 - Potential signs of overtraining59:30 - Importance of a training structure01:03:10 - It’s never just about 1 thing 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 IRONMAN World Championship in Kona has etched a reputation as the pinnacle of the triathlon landscape and an iconic global sporting event. And it’s been 3 years since the world champs returned to it’s home on the Big Island of Hawaii, there is a lot of excitement around it’s return, after all it is the absolute mecca of Ironman Triathlon. So while the pros prepare for the biggest race of their year, today we’re thinking about our own A Race preparation, the one big race we’ve been working towards. How do we ultimately prepare ourselves? How do we handle the mental pressure around our big A Race?  And we’ll be previewing the pros and making our predictions around the race. Timestamp: 00:00 - Introduction01:10 - Gratitude05:38 - Kona Experience: How To Handle The Pressure12:50 - A-Race Mindset: Biggest Training Day21:55 - Major Things To Tick Off Before A-Race29:29 - Trusting The Process32:30 - Race Plan Strategy Written Out37:00 - How To Manage Your Feelings40:30 - Women's Pro In Kona49:10 - Men's Pro In Kona The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Last podcast episode we spoke about what we should be doing differently to the pros. But what about age grouper to age grouper? Not all age groupers are created equal, depending on your level of experience, your ability as an athlete and many other factors you need to be training differently to other athletes around you. So what do you need to change? What levers do you need to be pulling differently? We discuss them all in today’s episode. Timestamp: 00:00 - Introduction 00:50 - Gratitude 05:11 - What has caught our attention 19:00 - Training Program: Beginner vs Advance athletes 23:30 - Coaching Elite athletes from different disciplines 26:00 - Why beginners need to be more conservative 35:50 - Understanding the right intensity for your sessions 52:45 - Importance of testing and retesting 54:45 - The right training mindset: Beginner vs Advance athletes 1:04:30 - Try them all and see what works best for you The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

We like to model what the pros are doing because they should theoretically be the most advanced in the game about what is working with training - they have the most investment behind them, the best teams, the best coaches and exercise scientists… So it makes sense to copy them. But not all the time. Today we want to get clarity on what sort of things are the pros doing that you shouldn’t be doing. Timestamp: 00:00 - Introduction 00:43 - Gratitude 03:30 - What has caught our attention 10:00 - Key sessions are enough 13:40 - Single minded focus 16:50 - Doing more hard sessions 25:00 - Taking unnecessary risk on the bike 27:11 - Routine vs Superstition 36:30 - Find out what kind of athlete you are 39:50 - Setting the right expectations 41:25 - What age groupers should be doing The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

We are not nutrition experts so these aren’t our opinions, but we wanted to put the best lessons from the professionals we’ve had on the podcast in one place. Timestamp: 00:00 - Introduction 01:10 - Gratitude 03:45 - What has caught our attention 09:40 - Collins Cup 14:15 - Kona: Enjoyment VS Cost 22:00 - Rule #1: Understanding Correct Fueling 25:15 - Rule #2: How much carb should you take in a race? 30:55 - Rule #3: Food intake should reflect the specific day 33:17 - Rule $4: Protein on the recovery window 35:00 - Rule #5: Protein in each meal 37:35 - Rule #6: Improving your weight 44:18 - Balance: Enjoyment and Sustainability 49:00 - Importance of a mock race The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Every so often we open up questions to the Supercoach and answer some of the most common questions we get! So in today’s episode we picked some common questions or topics that have been coming up and spoke about them. In this episode Gerard answers: Should you train power first and then endurance when training for longer distance events? Or the other way around? What zone should your runs off the bike be? How particular does your pre race routine need to be? Rank the most important cycling purchases in order Timestamp: 00:00 - Introduction 00:50 - Gratitude 05:45 - What has caught our attention 14:00 - Not everything has to be perfect to perform well 19:40 - 40% Rule 22:13 - Duration vs Intensity: Which comes first? 28:18 - Running off the bike: Zone 1 or Zone 2? 34:52 - Ranking the important things to invest in order to improve The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Are you guilty of training too hard or too easy, or have you been able to find the right balance… Is there a perfect balance? If so where is it?  We’ve heard of 80/20, polarised training, pyramidal training, just 2 hard sessions a week, 3 hard sessions a week, more… We’re going to talk about all the factors that contribute to getting this balance right. Timestamp: 00:00 - Introduction 00:40 - Gratitude 06:27 - What’s Caught Our Attention - Cameron Wurf 11:10 - The Dominance Of Jakob Ingebrigtsen 16:54 - The Right Training Balance 17:35 - Factors That Affect Training Balance 17:36 - #1 How Much Available Time Do You Have To Train? 22:20 - Factoring in Your Total Amount of Stress 25:25 - #2 The Effect Of Age in Your Training 27:38 - #3 How Many Sports Are You Training For? 37:05 - #4 The History of an Athlete -Fitness Bank 42:55 - #5 Where Do You Sit In Zone 2? 51:51 - #6 How Hard Do You Go In Hard Sessions? 56:15 - Tapering Properly Before The Event 1:01:15 - Importance of Overload The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Ryan completed a PhD in exercise science focusing predominantly on the topics of exercise efficiency and fatigue. This education combined with Ryan's background as a national level track cyclist, and passionate road cyclist and runner, as well as his passion for data gives him a unique insight into the training methodologies, pitfalls and strategies of two very different sports. Ryan currently works out of Federation University in Ballarat, if you’d like to follow him you can at @fedunisport . Timestamp: 00:00 - Introduction 00:18 - Ryan Worn - Sports Scientist 03:31 - Thoughts on Peter Bol’s Tactics 06:48 - The Importance of Tactics in Racing 14:14 - What Sports Science Mean To Ryan 16:40 - Why a Lot of Academics Frustrate Ryan 20:50 - Defining Efficiency and Economy in Sports 29:45 - Heat Tolerance and Acclimation  31:55 - How To Improve Heat Tolerance 37:50 - Ryan’s Most Economical Shoe 42:30 - Methods of Testing for Economy 46:10 - Variables That Affect Economy 48:30 - Why Different Shoes Have Different Effects on People 53:30 - Should You Change Running Style To Improve Economy? 1:05:35 - Manipulating Stride Length and Stride Rate 1:08:25 - Economy in Cycling 1:14:00 - Sports and Coaching Ahead of Science 1:15:10 - Data vs Intuition 1:17:30 - Practical Tips on Improving Economy The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

We’ve been lucky to witness a packed calendar of sports the last month, with the world’s best athletes competing against each other in some of the biggest races on the calendar. The Tour de France (men’s and women’s), the world athletic champs and the commonwealth games to name a few. Here are our best lessons from watching the world’s best athletes perform at their peak.  Timestamp: 00:00 - Introduction 01:03 - Gratitude 05:55 - Thoughts on the last few stages of TDF 2022 11:20 - Effects of Perceived Pressure in Racing 17:35 - Younger Athletes: No Fear? 20:40 - First Edition of Female Tour De France 2022 24:00 - Commonwealth Games Controversy  28:30 - Great Battle in the Womens Triathlon 32:10 - Efficiency over Intensity in Transition 34:15 - World Athletics Championship Record 37:55 - Ingebrigtsen Beaten 42:45 - 12-minute Race Hydration? 44:50 - Train for Your Strategy 47:35 - 400m Hurdles Amazing World Record Performance The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

What does it take to get the most of your cycling? Today we’re going through a checklist of the top 30 things you need to do to become the complete cyclist. If you can confidently say you tick off these things, you can be sure you are getting the most out of yourself as an athlete. Timestamp: 00:00 - Introduction 00:50 - Gratitude 03:30 - Tour de France Predictions 12:40 - The Ultimate Cycling Checklist 12:58 - The Ultimate Training Program 22:34 - Training Specificity Perspective 30:22 - Equipment 34:45 - Race Success Plan 49:00 - Summary The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.