Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalising your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specialises in helping athletes nail their fueling and hydration strategies for training and competing.  Key Blogs Hydration: Why sodium is crucial to athletes performing at their best How to START hydrated Are you a salty sweater? How to measure your sweat rate Why do athletes suffer from cramp?  Fueling: How much carbohydrate do athletes need per hour? Which energy products are right for you? How to train your gut Try some of their online tools here: Quick Carb Calculator   Free online Sweat Test Book a free 20-minute hydration and fueling strategy video consultation Didn't catch the discount code to get 15% off your first order at www.precisionfuelandhydration.com? Drop the team an email at hello@pfandh.com and they'll be happy to help get you started  Timestamp: 00:00 - Introduction 00:18 - Andy Blow - Sports Scientist and Precision Hydration Founder 01:30 - Fuelling: The extra leg in an endurance race 03:50 - Why fuelling and hydration is more important for Triathletes 05:00 - How Andy solved his fuelling and hydration issues as a professional triathlete 08:25 - The journey to perfecting Andy's hydration 11:45 - The mistake of overhydrating 15:20 - Warning: The Dangers of hyponatremia 18:25 - The 3 "Levers" System 21:10 - What lever is most important for you 24:00 - How race intensity affects your fueling and hydration intake 28:18 - Understanding the levels of variance among individuals in term of their fluid and sodium loss 36:10 - More is not always better in hydration 37:10 - The importance of practicing your race day hydration strategy 39:20 - The at home sweat test 42:14 - Overcompensating vs Under-compensating 47:47 - How to recover from underfueling and overfueling? 52:50 - Why it is important to practice race nutrition in training 55:16 - How caffeine affects an athlete 59:30 - The 2 variables of caffeine 1:01:10 - How does caffeine affect sodium balance? 1:03:23 - How to use caffeine gels properly 1:05:35 - How much fluid should you aim to replace 1:10:16 - The accurate way to know your sodium loss 1:11:40 - Key indicators of sodium loss 1:14:06 - The risk of taking in too much salt 1:15:55 - Involuntary Muscle Spasms: A potential indicator of sodium loss? 1:17:40 - Andy's final message about hydration: No One Size Fits All   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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Returning guest and great friend of TriVelo Brenton Ford from Effortless Swimming is back. Brenton really is a world leader in swim coaching and improvement, with his Effortless Swimming coaching videos amassing millions of views on youtube. He’s especially good at tailoring his coaching for triathletes and the age grouper. Today’s episode is packed with gems as always as we discuss the biggest patterns Brenton is seeing among triathletes at the moment, the best drills to do in your warm up, sighting, breathing properly, off season training, short vs long intervals and a whole lot more! Timestamp: 00:00 - Introduction 00:18 - Who is Brenton Ford - Effortless Swimming 02:02 - The most common mistake triathletes need to fix 03:47 - Why you should aim to be “front quadrant” 04:55 - Stop leading with your head 06:22 - How to get the right timing in your stroke (sweet spot) 07:42 - Timing is key to improving speed 09:18 - The “Slow to Fast” principle for timing 10:18 - It’s not about strength 11:50 - How to know if you’re breathing too late 15:00 - How to time breathing in open water with “sighting” 16:57 - Should sighting be part of your pool sessions? 19:38 - Brenton’s best starting Breathing Drill 21:53 - Are swim drills really as important as we keep saying 25:15 - Adequate time vs frequency in doing drills 27:45 - Technique matters most 28:57 - Understanding the complexity of Hydrodynamics and reducing drag 31:13 - Buoyancy: How to get yourself higher in the water? 33:56 - Getting your head down to get your legs up 35:15 - Should Endurance and Speedwork be combined? 38:41 - What are the optimal rest periods for different training sessions? 41:38 - Frequency and total volume of swimming throughout the week 45:50 - Discussing the Norwegian way of training 51:54 - Off-Season approach to swim training 53:49 - Brenton and Gerard’s advice for overcoming anxiety on race day 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Throughout the history of our podcast we’ve talk a lot about the different training zones, Zone 2 training, threshold zone, sub threshold, LT1 and LT2.. etc However it recently came to our attention that we’ve never done ONE episode explaining each training zone and how they differ specifically! So here is our 1 dedicated podcast episode explaining every training zone in detail, what the purpose of the zone is and when it’s appropriate to do a training session in that zone. Timestamp: 00:00 - Introduction 01:17 - Gratitude 05:33 - Ironman World Champs Recap 13:45 - The inspiring lesson from 9 x World Champ Daniela Ryf 14:21 - Understanding the different Zone Models 15:20 - Differentiating LT1 and LT2 16:20 - Clarifying what intensity is 17:20 - Defining LT1 and LT2 20:15 - The TriVelo 6 zone model explained 21:40 - Defining TriVelo Zone 1 - Active Recovery 23:50 - Defining TriVelo Zone 2 - Fitness Building 28:48 - Best Case Scenario for Zone 2 35:35 - Defining TriVelo Zone 3 - Tempo 37:25 - Race Day Zone Ranges 41:15 - Defining TriVelo Zone 4 - Sub-Threshold 46:15 - Defining TriVelo Zone 5 and 6 - Threshold and Above 52:53 - Clarifying Zone 6 - VO2 Max 54:10 - What you need to remember with training zones 55:15 - 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   What are the clinically proven, tested and studied best nutrition performance strategies? The best person to answer that question is, with over 30 years of experience in the field, is Professor Louise Burke. Professor Louise Burke, OAM is a pioneer and leader in the nutrition industry for athletes worldwide, we’re proud to say she’s an Australian sports dietitian, academic and author. She was the head of sports nutrition at the Australian Institute of Sport throughout its existence from 1990 to 2018 and in 2018 was appointed Chief of AIS Nutrition Strategy. Burke has held the position of Team dietitian for the Australian Olympic teams for the 1996 Atlanta, 2000 Sydney, 2004 Athens, 2008 Beijing and 2012 London Games. She has authored/co-authored more than 250 peer-reviewed articles and her research is recognised worldwide. And is a former Ironman athlete herself, competing in Hawaii on 5 occasions as well as an accomplished marathon runner. More importantly, her friendship with Gerard goes back a long way, as you’ll hear in this episode, an infamous story involving cooking up home made starch drinks in her kitchen to test on Ironman athletes back in the 80’s!   Timestamp: 00:00 - Introduction 00:18 - Prof. Louise Burke - Chief AIS Nutrition Strategy 03:42 - What does nutrition mean to Prof Louise Burke 04:50 - The balance of nutrition: Enjoyable and Sustainable 09:15 - Tips to make nutrition easier 13:40 - How much fuel to have per training session 17:23 - Principles of manipulating nutrition to improve training 20:30 - Importance of practicicing race nutrition strategy 22:20 - How long does it take for your gut to adapt 23:45 - What training and nutrition was like in the 80s and 90s 34:30 - How much calories should you be having for your training and racing 38:00 - General advice for nutrition based on intensity 42:35 - Are elite athletes are underfueling? 44:15 - How to find the right caloric numbers for you 48:45 - Using the coaches experience 50:20 - What is the best benchmark for pre race fuel 54:40 - Solid vs Liquid food while racing: Pros and Cons 58:55 - What’s the fuel requirement at higher intensity? 01:01:15 - Prof Burke’s advise for age groupers 01:03:25 - Importance of understanding what’s in your food 01:05:00 - Understand your own personal requirements   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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Every event has it’s own specific requirements that you need to make sure you’re adequately prepared for, and this is especially true for any endurance or ultra event, especially the Ironman. We had the epic Port Macquarie IM here in Australia last week, and with the Ironman world champs in St George happening over the weekend, today we’re talking about how to make sure you’re properly prepared for your endurance event, specifically looking at the Ironman. As always, these principles will generally apply and translate to whatever event you’re aiming for. Please know that this episode was recorded before the weekend, where we make our predictions for the IM world champs, the race has already been run and won, tune in to see how our predictions panned out! Timestamp: 00:00 - Introduction 01:14 - Gratitude 03:30 - How special an Ironman event is 14:20 - What it's like to cross that finish line 18:45 - How to make sure you are properly prepared to finish strong 27:33 - The key training sessions that are vital for race day 30:00 - Understanding what training zone you need to be in for your bike endurance ride 31:15 - The biggest mistake athletes make with their endurance ride 33:25 - How to prepare for a tough course 39:00 - Learning how to ride a hill properly (different for an ironman vs short course!) 41:15 - How many weeks do you need to prepare for an Ironman and why? 43:25 - How do you get your self race ready without getting injured? 47:30 - What you need to be focusing on in the final few months 49:50 - Don't forget about the swim! 51:30 - If you get this wrong you're making the Ironman way harder than it already is 53:50 - Predictions for the Ironman World Championship   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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Once you get started in the cycling or triathlon world, a pandora’s box opens up to you with what seems like infinite choices you need to make about products, equipment and everything to do with training and racing. So in this episode, we’re going to give you our thoughts on some of the key decisions you need to be making and which option to go for. Including, bike equipment, training equipment, running shoes and training decisions all the way through to race day.   Timestamps: 00:00 - Introduction 00:45 - Gratitude 02:00 - TT bike vs Road bike 06:00 - Triathletes should have a TT bike 09:05 - Smart Trainer vs Ordinary Trainer 10:55 - Smart Trainer Power meter or Bike power meter 12:15 - The purpose of a Smart Trainer 15:05 - ERG mode yes or no? 15:35 - Do I need a watch and a bike computer? 17:40 - Pedal Based or Crank Based Power Meter 20:50 - Disc Wheels: Yes or No 24:28 - Aero or Normal Helmet 27:50 - Are Carbon Plated Shoes worth it? 29:40 - Is it better to train inside or outside? 35:07 - Key Sessions: Velodrome or Road? 39:10 - Hill Sessions: TT or Road bike? 43:17 - Brick Sessions: Do you cool down on the bike? 45:30 - Group training vs Solo training   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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   What made you pick your current running shoe? Is it just the shoe or brand you’ve always worn? Is it because a pro wore it so you figured it must be good? (Which is a fairly valid reason!) Or is it because you were told that shoe would give you the support you needed? With the amount of shoe brands and types of shoe around, it’s becoming more difficulty to know what is the right shoe for you. And with the advances in shoe technology, owning a shoe that could give you a huge race advantage has never been more accessible. So how do you pick the best running shoe? Today on the podcast we have Mitch Lorkin, shoe specialist from the running company to tell you everything you need to know about running shoes. Timestamp: 00:00 - Introduction 05:04 - How Mitch became obsessed with shoes 09:35 - The big problem with running in the wrong shoe 13:20 - Neutral vs Non Neutral Shoe 16:05 - So what’s the best shoe? 21:00 - When is it okay and not okay to change shoes 23:10 - How long should the adjustment period be after changing shoes 24:53 - Training load during transition of changing shoes 27:15 - The big difference between supershoes and everyday shoes 28:40 - Understanding the "supershoe trap" 29:50 - The limited mileage of supershoes 31:00 - How to choose the right shoe for you 37:25 - Why you’re probably wearing the wrong shoe size 39:10 - How to choose the right brand 42:45 - Understanding what each shoe brand is trying to achieve 48:40 - So, should you wear the alphafly? 50:35 - Supershoes: Performance gain vs injury risk 52:45 - How many shoes should you have in your rotation? 58:53 - Mitch's personal favorite shoes 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   With the end of tri season here in Australia it’s time for a lot of our athletes to take a break. Around the rest of the world the racing season is just beginning, and you may be starting to get into some seriously good form! But the question remains, it is difficult to maintain a high intensity training program for 52 weeks of the year without overtraining or feeling burnt out. So how do you take a break effectively, without risking detraining? How fast does your body detrain and lose all the fitness gains you’ve worked so hard for? This is our main topic for today. Timestamp: 00:00 - Introduction 00:52 - Gratitude 04:05 - Dissecting our favourite race of the year! 11:87 - How the top pros stacked up against each other in the first major 70.3 of the year 12:34 - Which male is looking the favourite for the Ironman World Championship? 15:38 - Is Taylor Knibb on her way to becoming one of the great 70.3 athletes? 17:42 - How to get fitter for a half marathon 24:25 - Taking an effective break without detraining 29:35 - Why is the distinction important between elite and everyday person? 30:45 - What a break should look like for a pro vs an age grouper 37:21 - The positive benefit of a break vs the negative effect of detraining, what’s more important? 42:48 - Why discipline is important in the off period 44:45 - Why are we happy for athletes to lose some fitness? 47:37 - Effects of detraining from too long off 51:45 - How much improvement is actually possible for an age grouper? 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Nick Jankovskis is the lead sports scientist and performance coach at METS Performance Consulting. Specialists in improving endurance performance by accurately analysing performance through physiological testing to prescribe optimised individualised training. Nick is highly experienced in working in high-performance sport in both individual and team settings having completed S&C internships with the University of Michigan - Olympic Sports and Melbourne Vicentre Swimming Club. Nick is an athlete himself, currently involved in Field Umpiring Australian Football in the VFL, AFLW and AFL competitions.  We had a great chat regarding testing, training zones and a whole lot more! Timestamp: 00:00 - Introduction 00:18 - Nick Jankovskis of METS Performance 01:00 - What does sport mean to Nick 02:45 - The hidden side of Nick most people wouldn’t know! 05:01 - The fitness requirements of an AFL umpire 10:25 - Misconceptions about testing 14:20 - Getting the results from testing and what to do with it 16:50 - How would Nick's coach Kipchoge 21:17 - Why numbers don't give the full picture  23:55 - Differences in VO2 and performance 28:25 - How relevant is lactate reading 32:20 - Breaking down lactate  35:10 - Lactate Zones: 3 Zone model 38:14 - Why Heart Rate can be inaccurate 42:00 - RPE: The most accurate measure of intensity? 43:20 - Having a good calibration of what your RPE means 45:15 - Understanding how much time under high intensity is required 48:20 - Should you be starting your sessions harder? 53:30 - The blanket rule for training stimulus 56:35 - Pacing science 58:20 - Pacing in Swimming 1:00:10 - The myth that METS performance always “cut” training volume 1:02:02 - How much time is ideal to spend at VO2 max? 1:09:30 - What's going to get me fitter than I am now? 1:13:00 - Finding the right training zones 1:14:42 - Why you shouldn’t be scared of testing 1:15:52 - Where to find METS 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.   Big episode today we’ve got lots to discuss as always with the world of sports cycling, triathlon athletics.  But we’re looking at the question, are junk miles worth it?  We all want to get that extra edge, and if athletes have time we often see them sneaking in extra km’s on the bike or running when they can, but are these sessions actually doing anything? Are they worth the time investment? Timestamps: 00:00 - Introduction 00:55 - Gratitude 03:30 - Why a 70.3 is harder than you think 07:55 - Discussing the Australian athlete results at the World Indoor Championships 10:00 - Rejuvenation of Australian Athletics 12:36 - Analysing successful Spring Classic performances 16:45 - Dispelling the “If I do a turn, I can’t win” myth 18:55 - Understanding what training zones you’re in 20:00 - Myth: More is not always better 22:00 - A placebo is still beneficial 24:20 - Any movement that creates blood flow is also going to be beneficial 27:50 - Don’t stop yourself from enjoying what you’re doing 29:10 - Zone 2 mileage increases fitness 31:50 - The two goals to be thinking about in your training week 36:00 - The most important third factor 40:00 - Keeping easy days easy, but how easy? 41:00 - The skill you need that is the biggest indicator of success on race day 45:50 - What else coul you do instead of “junk training”? Alternative solutions 47:40 - If time is poor, what should you prioritize? 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.