In today’s episode the notorious Dr Mitch Anderson returns to the podcast to apply his expansive knowledge of the human body to your position on the bike! A topic he is not only knowledgeable on due to his medical background (respiratory physio, doctor and surgeon), but he has also lived the experience of finding the best position on the bike in order to break both the 12 and 24 hour cycling world records. So, what’s more important, comfort or aero? What part of your position should you be paying most attention to on the bike? What do you need to know about getting a good bike fit? What position produces the best power AND speed output?  We discuss it all in this episode. Keys to the episode: The 3 major keys to a good bike position (02:35) Is it worth going for higher power or higher speed? (03:58) The forgotten muscles vital to your position (06:00) Is it faster to have your elbows wide or tucked in? (10:26) How you should “look” on the bike (and do looks matter?) (13:28) The most poorly executed muscles seen in athletes on the bike (15:22) The first things to address in a bike fit (19:01) What’s biomechanically stopping you from pushing more power in your TT position? (25:10) Why having an asymmetrical position is probably wrong for you (28:00) What’s the most common mistake in an athlete's bike position? (29:09) What you need to know about your cleat position (32:14) What size crank should you opt for? (33:48) How to check if you’re in a “good” position or not (and why you’re not special!) (38:09) An easy way to prevent injury from a poor position (43:16) The ideal heel position in your pedal stroke (44:59) Should you move your cleats closer to the bike frame or further away (47:58) Dr Mitch’s best advice that he wants you to take home from this episode (50:44) One thing you MUST be aware of with your position on the indoor trainer! (53:48)   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly 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 The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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 are exploring the best training sessions on the bike to make you a well rounded rider.   Last week we spoke about what we believe to be the best value running session, and today we’re going to really go into detail about what sessions could help you become a better cyclist.   Obviously there’s not one stand alone session that’s going to magically ride like our man ‘Wow’ Van Aert, however Van Aert is someone that leaves clues as to what you could do to make you a stronger overall rider.   After all, he has won stages in the Tour de France in a time trial, in a sprint AND up one of the hardest mountain stages. So what does he do that we could model?    Keys to the episode: What data to look at if your power fails you Why you need to be careful looking at a power meter on a new bike Our favourite type of cycling session (not necessarily the “best”!) The most valuable session for a triathlete The most essential session for a cyclist The type of training the best cyclists in the world do The biggest strength of TriVelo athletes Why you should aim to be a “well-rounded” rider (at the risk of being a “jack of all trades but master of none”!)   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

A special announcement about our free facebook group: www.facebook.com/groups/trivelocoaching  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 community. Gerard and Jordan are both active in the group and inside we are sharing our best resources and streaming free live coaching sessions to help you with your training and racing. If you would like to join this free community on facebook, just type in TriVelo Coaching into facebook, or go to www.facebook.com/groups/trivelocoaching/  Join the group, introduce yourself we’d love to hear from you and see more of you in there. In today’s episode, we talk about the BEST type of running training you can do as a triathlete (and why the olympic and world champion recommends the same thing!).   We cover: Giving yourself permission to fail What does it mean to race gutsy The one thing you SHOULD and SHOULDN’T think about in your race What did our athletes do differently to produce their running PB’s? How we had almost a 100% improvement rate in athlete testing Why Gerard hasn’t been happy with the training course selection of some of his athletes… How running at 7min/km pace can improve your running performance How to prevent injury and build strength in the same session How this session results in greater running efficiency   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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 nutrition doc is back! And it was another killer conversation. Dr Harry Weisinger, the My Performance Doctor, joined us again on the podcast to take another deep dive into everything endurance athletes need to know about nutrition and fuelling. If you haven't listened to our other 3 episodes with Dr Harry, they’re worth going back and listening to. For today’s episode, check out everything we spoke about below: The power of science A scientific perspective on motivation The effect of sauna on athletic performance and longevity How long does it take you to get heat acclimated?  How do you fuel yourself for an endurance event? How To Calculate The Amount Of Calories You Need For Ironman Figure Out The Calories/Fuel Types You’ll Need For Your Triathlon How much glycogen do we have stored? The amount of electrolytes you need for your endurance race Fuelling for endurance vs higher intensity races How many calories can you expect to burn in an hour? Should you digest solid or liquid food in racing? What’s better for the digestive system? High GI vs Low GI foods for endurance athletes How important is the role of fibre in athletic performance If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Of course we need to discuss THE event of the olympics games which is the track and field. And we’ve got Ex-Olympic Athlete from the 1996 Atlanta Games, 2 x Australian 5000m Champion and 1 x 10000m Champion, Julian Paynter.  It cannot be understated just how special the Olympics are. And in this episode we dissect the highest of highs to the lowest of lows across all athletic performances (how good were our Aussies!). Plus Jules offers his insight into dealing with the pressures and the mental games you go through as an athlete and how to get through it. Keys to the episode: The performance that left the whole country with goosebumps How to race bravely Why experience counts on the big stage Our favourite moments from the athletics The importance of a pre race routine Just as important is a personal post race analysis Julian’s predictions for the 2024 Paris games How to pick yourself up after a bad race An easy tactic to take any nerves/pressure off yourself The value in community sport If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

On today’s episode we are joined by swim expert Brenton Ford.  We discuss the best results from the Olympics and what triathletes can learn from Olympic swimmers. But more importantly, what are some things that Olympic swimmers do that triathletes should NOT do? Plus we ask Brenton some of the most asked questions from triathletes about how to improve their swim leg. Keys to the episode: Going through the best olympic moments from the pool Why Brenton predicted Titmus would beat Ledecky a month before the Olympics The story behind ‘that crazy coach’ celebration and why it’s more special than you realise An olympic swimmers typical training schedule Could swimmers improve their pacing even though they’re at the top level? The best technique tips triathletes can take Why Brenton was resistant to FORM goggles, and do we Olympic swimmers should use them? How many aspects of your stroke should you work on at once? How long should you spend on a swim drill before moving on to a new one? Recommendations for swim training when pools are closed What percentage of a session should be on drills vs the main set?  What kick beat is recommended in a sprint distance tri vs 70.3 or up to ironman? The most efficient way to spread your fingers If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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 Olympics brings with it a chance to see athletes at the top of their chosen sport, compete in a once in a 4 year event and show us how good they can be. We get to learn so much, the success stories, the failures, triumphs and tribulations, training schedules, family support, it’s the entire story behind each athlete that makes the Olympics so special. So of course we’re talking about the best and worst of the Olympics so far! And a reminder, if you like our podcast the best thing you can do for us is leave a 5 star review and a positive comment! Keys to the episode: Question from a listener: What % of FTP should i use doing workouts on the trainer compared to outside? Do indoor and outdoor power numbers really differ that much? The story of the olympics so far starts with P Why two MOrrocans who ran the most embarrassing race outperformed everyone How surges can drastically hurt you Running your own race in championships at games Breaking down the triathlon bike leg power zones How much water should you drink in an Olympic distance? Which sport had the worst race execution so far? Our favourite medal of the Olympics so far If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

To start today’s episode we’d like to say thank you to all our new and old listeners, the podcast is growing and we’d love it if you left us a 5 star review, a positive comment and shared it with others in the cycling/triathlon community! Looking back over every episode we’ve done, we’ve learnt some absolutely brilliant lessons from our podcast guests. If you’re new to the podcast, we wanted to revisit some of the best lessons from our interviews. And if you’re a long time listener, we know you’ll enjoy refreshing some of these lessons just like we have. Keys to the episode: The race that put zwift on the map Even the pros don’t sacrifice the balance with their families  Finding the limit of what your body is capable of How far you can push your body with proper preparation and confidence How important technique is in swimming compared to the other two disciplines Why you only need minor tweaks to drastically improve your swimming! Using food to get the best result out of your body The value of consistent ‘C Races’ Having confidence in your ability Not being intimidated by your opponents  You’re still a chance no matter how old you are, but allow your program to suit your age When you race you have to get into a racers mindset The value in being cool, calm and collected Not letting equipment hold you back Not letting your body hold you back If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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 can learn so much from the pros. But not just from their triumphs, we learn just as much, if not more from their mistakes. It’s great to see that they are human and yes, they too make mistakes. So in this episode we discuss our top 7 takeaways from an action packed Tour de France. Keys to the episode: Breaking the Ironman world record The greatest Ironman athlete of all time’s number 1 tip to success The lesson that couldn’t be clearer from the Tour The mistake that a young Aussie made that cost him a stage Why Pogacar may never win a tour again Team Ineos finally blunder a tour? We discuss what went wrong for them Our FAVOURITE moment of the tour Is Wout Van Aert going to be the greatest cyclist of all time?  The temperamental nature of FORM and how to use it to your advantage The key training session the tour showed will make you a better rider What you need to do to be a more well rounded athlete If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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’s the fastest way to improve your FTP? How do I increase it over 12 weeks? What would be the best program? What sessions should I do? When should I do them? These are some of the most common questions we get around FTP improvement.  So in this episode we explore the most effective ways to build your FTP over a 12 week block. Keys to the episode: Why age is no barrier to FTP What’s the “true” peaking age? How long should you rest after an Ironman? How to recover well from an Ironman Unlocking the keys to the FTP safe Which training zones to avoid in order to increase your FTP How much Zone 2 is required in an FTP program? The famous FTP session guaranteed to improve your cycling performance What to do at the start of your program vs the end Is it even worth improving your FTP as a triathlete? If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.