Last Friday, February 4th, on a warm summer's day here in Melbourne, Anna Davis broke her own World Record in the 1 hour Time Trial, also known as who can ride the furthest distance around an indoor track in an hour. This was an extraordinary feat, not only because it was her fourth age group world record, but she completed it in 45.3km/hr, making it the second fastest time ever by an Australian woman, second only to former professional cyclist Bridie O’Donnell. Oh, and did we mention she is 57 years old? Today we had the pleasure of interviewing Anna, who you will quickly find out is a modest, humble character, yet has the determination and fierceness of a warrior, with the mental toughness to match it. What does it take to ride this well? What’s her training program like? We can tell you for sure, you will NOT expect to hear the type of training Anna does. Her methods go against almost all common training program philosophy. This was a fascinating interview and we can’t wait for you to hear it. Keys to the episode: A history of Anna’s four 1-Hour World Record attempts The hoops you need to jump for in order to have a world record attempt What are the ideal conditions? How they use air density to measure performance The total rundown of Anna’s fastest equipment, and which is most important What’s the optimum cadence to break a world time trial record? Can you guess how many months out Anna started her preparation? The 1 key session Anna did weekly Utilizing the 1%ers (altitude etc) How has Anna gotten better with age? How to strategize the race when you are NOT allowed a bike computer! Breaking down just how mentally taxing it really is 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 week on the podcast we spoke about the best bike sessions for 2022, but for all the triathletes, what about the best swim and run sessions? Based on the analysis of our own athletes, what have we concluded are the most valuable swim and run sessions for you to be doing? What sessions can we say have given our athletes the most improvement? We’re going to discuss the key sessions you need to be doing if you want to improve faster this year. But this episode isn’t just for triathletes, we also discuss a huge bike mistake Gerard made during the week. Keys to the episode: What are the two most important swim sessions you should be doing? How many swim sessions are required for the age grouper each week? Should you do more sessions if you’re a week swimmer or don’t bother? The best structure for swim sessions Where you should fit in an extra swim if you can The top 3 running training sessions for this year Analysing the sessions that made our athletes improve the most Why you probably aren’t fit enough to do these sessions straight away and how to build into them Our secret TriVelo ‘Race Ready’ session that is the key to a lot of our athletes race day performance, execution and success 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.

With such a wide range of training sessions you could be doing, what are the best sessions you should be doing? What bike sessions are going to help you improve the most? Every year we get more and more data on our own athletes, as well as professional athletes around the world as to the most effective training sessions to improve your fitness, power and FTP. So in today’s episode we discuss what we think are the best bike sessions for 2022. Keys to the episode: What is the biggest training change this year based on 2021 data? The number 1 key session you need to be doing this year How often should you be racing? Is it better to do a sustained threshold “race like” effort, or break that effort up into intervals where you can go harder? How long should your VO2 training sets be? What one session should you do all year round? What session are we keeping and what are we letting go of this year What time of year you need to be doing certain training sessions 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 week we both had a crack at a Masters/Age Group National Title, Gerard in the cycling individual time trial and Jordan in the triathlon sprint champs, and we both came up short with two bronze medals. After everything we’ve spoken about pre race mentality, what to do in race week, how to execute your best performance, it’s just as important to do a post race analysis after every race. Because every race is an opportunity to learn and potentially make some valuable time gains for your next race. So today we’re going to do a post race analysis on ourselves, which we’ll both admit is a lot tougher when it’s a result you’re disappointed in.  BUT on a much more positive note: we’ll talk about some of the trivelo athletes that had MAJOR success, as we had multiple national titles won and best place performances over the last week. Keys to the episode: The first place to start in your post race analysis What are the key questions you need to ask yourself? How long after the race should you do a post race analysis? When is it okay to compare yourself to athletes around you? The key areas you can gain time in a time trial Real data of how much time you can lose by going too hard too early The number 1 thing to improve on to get more time gains How hard should you push in the important part of the course How to compare your race to a different course 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.

This week we had the Australian Masters National Road Series take place, national titles on the line for the individual time trial, teams time trial, crit race and road race. For a lot of our athletes, this is their biggest race of the year, this is their A race, the one they’ve been training for. And for some select athletes, the goal of winning gold and wearing the coveted Australian Champions jersey is possible and is what they’re aiming for. Leading into your A race like this, naturally there’s a bit of pressure around the race, often accompanied with nerves and anxiety. So how do you deal with this? What should you be thinking about before your race? Focusing on the right things and getting yourself in a peak frame of mind can be the difference between a performance you’re proud of, and feeling disappointed in yourself on race day. So today we get to hear from Gerard what are the MOST important things he wants to talk to an athlete about in race week. Keys to the episode: No matter what the hurdle or obstacle, you can find a way to succeed Understanding that you may respond differently to the next athlete after being sick or injured How to make sure your race plan is accurate Once you’ve got a race plan, what do you do next? How much detail do you need to know about the course? How much is too much? The two things you need to measure against your plan throughout race What is pressure?  Why nerves are important to have The best tactics to deal with nerves What movie are you playing in your head? The key question Gerard asks his athletes before every race Are you a patient enough athlete? When is it time to go? 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.

Happy new year and welcome to 2022! The new year naturally comes with resolutions and goals, so today we’re going to take you through the 7 MUST DO training rules for 2022. Often it’s less about resolutions or outcomes, and more about what actions do you need to change this year? Welcome back to the podcast for the year and we can’t wait to bring you another year’s worth of great episodes. Keys to the episode: Why getting to the start line is sometimes half the battle, and what you need to do about it If you “fell off” over the holiday period, what should you do? How many people overtrained vs undertrained over the holidays? Why re-testing yourself can be your saving grace What is your north star? What kind of athlete do you want to be this year?  What’s better than a New Years resolution? Give yourself more time this year Everybody wants to do a quick ‘12 week program’, but you’re missing out on the vital base period Why setting challenges for yourself can improve the quality of your training How to come back to training after getting Covid We want to see more people being realistic with your lifestyle this year Don’t attempt an Ironman if you’ve only got 6 hours per week to train Don’t be afraid to test yourself outside of your comfort zone Be in it for the long game 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 year we like to reflect on what happened and pick out our top lessons and learnings of what we’ve taken this year. Each new year brings with it a new set of challenges and triumphs, but mostly for us it presents another year of evidence as to what is working and what is not working with athletes. So this is one of our favourite episodes to do as we get to really highlight the biggest and best lessons of the year that you can take to help you in 2022. This is our final episode for the year, we’ll be taking a few weeks off the podcast before bringing you bigger and better episodes again next year. From all of us at TriVelo, thank you for being a part of our community and for being a valued listener! Keys to the episode: Gerard’s number 1 reminder for the year Athletes are still underestimating race execution No matter how fit you are, if you don’t execute it can still be a disaster Gerraint Thomas’ clear execution lesson Knowing how to have a proper race plan The nutrition mistake too many athletes are making in endurance events The number 1 swimming lesson of the year The key to improving your riding is? The number 1 running lesson of the year It’s really important to learn from your mistakes and not repeat the same ones Why it’s so important that you learn something in your post race analysis Don’t need to do variety for the sake of variety Embracing technology to your advantage The famous fable of the Tortois and the Hare and our favourite lesson of the year 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.

With the holiday period approaching fast, it’s time to start thinking about how you’re going to attack your training program. For most people, they have a week or a few weeks off where they are away from home, but have potentially more time to train. But is training more a good thing over this period? How do you balance a potential increase in training with a potential increase in busyness that naturally comes with this period? What’s the best program you could do to make the most fitness gains? We’ll talk about it in this episode.   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.

Everything we do in training, all the preparation and work we put in is so that we can get to race day and perform well. We want to stand on the startline on the beach, ready to hit the water knowing we are in the best shape possible. We speak a lot on this podcast about race execution, how to attack the race, how to have a race plan... But your race doesn’t start when you’re on the beach. It starts the moment you wake up, in fact it actually starts the night before, the whole week before or even the last two weeks leading into it. Have you ticked every box in the last couple of weeks to make sure that you are feeling confident on the start line. That’s what we’re going to discuss today. Keys to the episode: Breaking down the Ironman world record How we still underutilize swim drills Gerard’s horror watching warm ups at the latest triathlon sprint race When does race preparation really start? Not getting distracted by people around you The magic of the checklist How can I arrive at the start line with everything ticked off? What needs to happen 2 weeks out from your race? What needs to happen in the last week leading up to the race? What do you need to do the day before? And the night before? What should your morning look like? Why you should already have the answers to this exam How hard can you train leading up to the 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.

In today’s podcast episode, we were joined by the GodFather of Triathlon Coaching Joe Friel. Not only is Joe one of the founding voices of triathlon training since it’s inception in the 80s, he’s also the founder of Training Peaks and the of 18 books with his Training Bibles’ becoming famous world wide. But mostly, Joe is a true inspiration to us, he was a pioneer for power coaching and training when Gerard was learning about it in the 2000s.   We felt very privileged to get to talk to Joe and of course we relished the opportunity to squeeze as much training knowledge as possible from him! Keys to the episode: What gets measured improves Joe’s apology for things he previously said How to know if your goals are too far of a reach How much sleep do you need? The 5:2 method of training How do you fit in enough hard training in all 3 disciplines through the week? The exact type of session to do in preparation for an Ironman Which leg is the most important in a triathlon Why you don’t need to swim fast in training You need to just focus on drills until you can swim at this specific pace The 4 key elements to swimming fast: PDLC How to continue to be fast after 50 The most important training session for the age group athlete as you get older Why you could perform just as well even if your VO2 max declines with age Joe’s personal performance habits Joe would rather poor training sessions done consistently than really good training sessions done inconsistently 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.