Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

Join us in this case study episode as we dive into the incredible story of Sarah, who saw an Ironman event, thought it looked fun and signed up... with absolutely zero triathlon experience. Discover how she overcame her fears, embraced the sport, and achieved extraordinary results. Timestamp:00:00 - Introduction01:15 - Training an Absolute Beginner07:20 - Learning The Equipment12:30 - Horrific Race Experience19:20 - Getting Race Ready21:15 - Be Willing To Get Uncomfortable22:45 - Making it to Race Day 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.

It’s Ironman World Champs week! The men are taking on Kona and so it’s time to revisit the Ironman. We recently did one of our most popular episodes ever, which was a case study on every mistake you can make training for a 70.3 - so now we’re back with an episode specifically for the Ironman! As always, while we’ll be focusing on the specific of the requirements of an ironman, a lot of these principles do translate to any endurance event! As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp:00:00 - Introduction and Gratitude05:30 - Gustav Iden's Return09:55 - Lionel Sanders Kona Preparation15:45 - New Norwegian Aero Position18:45 - Why is Ironman Relentless23:00 - Replicating the Feeling in Training24:35 - Mistakes are Costly32:20 - What it Takes to Train for an Ironman38:00 - Marathon Pace Expectations43:20 - Fatigue in Swimming46:00 - Gut Training49:35 - Cutting Long Sessions Short52:00 - Ironman Time Expectations53:20 - Neglecting Heat Training59:00 - Inconsistent Gear in Training1:01:00 - No Aero Helmet?1:03:15 - Ironman Tips from Coach 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.

For today’s case study episode, we just had 5 athletes complete a marathon and 3 athletes a half marathon, and we want to analyse want went well, what went wrong and everything in between. Timestamp:00:00 - Introduction00:30 - Key Lessons for Marathon Training03:10 - Race Day Execution Patterns05:30 - Can You Start Too Slow?10:45 - Melbourne Marathon Preparation15:00 - Athlete Feedback18:35 - Understanding Course Requirements24:20 - Pacing Strategy32:15 - Aligning Ambition and Expectation40:15 - Keys to Good Running 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 episode; power meter failures and the most VITAL Triathlon Race Day Mistakes To Avoid As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp:00:00 - Introduction and Gratitude01:45 - Mail Bag Questions: Power Meter Not Working on Race Day08:50 - Mistake #1: Trying Something New on Race Day09:50 - Last-minute Carb Loading13:25 - New equipment16:25 - Mistake #2: Equipment failures20:00 - Tire Pressure22:06 - Mistake #3: Course mistakes25:55 - Mistake #4: Are you risking injury?29:20 - Mistake #5: Unsolicited Advice31:00 - 1,600km Running Record39:40 - Mistake #6: Ambition vs Ability42:50 - Mistake #7: Wrong Focus45:55 - Mistake #8: Staying In Your Lane50:35 -Mistake #9: Unwarranted Nerves54:15 - Mistake #10: Fixing Things On Race Day55:50 - Mistake #11: Forgetting to Enjoy the Day 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.

BIG episode today! We're diving deep into the world championships of cycling and women's triathlon in nice, plus we're finally setting the record straight on RPE and why Pogacar is proving us all wrong. As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp:00:00 - Introduction00:35 - Gratitude04:15 - Mail Bag Questions08:15 - Lucy Withdrawing From KONA09:30 - Pushing Through Injuries14:25 - Cycling World Champs17:15 - Tactics In Racing21:20 - Racings' Unwritten Rule24:50 - Pog's Dominance31:45 - Why We're Wrong About RPE41:20 - How To Use RPE Correctly47:30 - Lessons For Age Groupers52:00 - Making Better Race Decisions58:20 - RPE is a mindset choice 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.

On August 10th at 3:50am, Mitch set off in darkness in the snow to ski, run and mountaineer his way across a 56km course in hopes of breaking the 11hr39min record. The course runs from mountain peak to mountain peak, he needed to cross country ski up and down, run in sections, cross freezing rivers nakes and do it all while self navigating. He took 30 gels, with the aim of taking on 60-80grams an hour. Two litres of coconut water in the bladder, a spare set of liner gloves and socks, a buff, two spare ski straps, and a Garmin mini inreach and an adventure mindset. Tune in to hear how the day went, the preparation required and the mindset traversing through the 'white desert'. As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp:00:00 - Introduction00:45 - Shoe World Update04:15 - Difference in Performance Shoes05:40 - Golden Straitjacket Challenge11:40 - Bailing Out15:46 - Mental Approach17:50 - Modern Alpine Ski20:30 - Course Breakdown22:20 - Preparation for the Challenge29:10 - Difference with other Endurance Events33:30 - Taking 1hrs 30mins Off the Record37:15 - Other Attempts38:45 - The Conditions of the Day46:50 - The Emotions of Finishing50:00 - Lessons From The Challenge52:45 - The Impact of Experience55:30 - How to Navigate the Course 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.

Zone 2 training is all the rage in endurance sports right now, with people swearing it’s the secret sauce for better performance, often hailed as a cornerstone for building aerobic capacity.  While there’s no denying its overall benefit, especially for elite athletes, at TriVelo Coaching, we believe it’s nearly irrelevant for most amateur athletes.  For those with busy schedules, varying fitness levels, and limited training hours, focusing on Zone 2 can be inefficient and even counterproductive.  You’ve got a life, a job, and not a ton of time to clock up relentless hours of zone 2 work. So today we’re discussing why you may need to do less zone 2, and cut to the specific stuff that gets you results. As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp:00:00 - Introduction01:00 - Gratitude03:10 - How Long Can You Really Hold Form?10:50 - Key To Good Programming14:50 - Highs and Lows of a Season17:20 - Season Expectations20:00 - Zone 2 and Age Groupers28:00 - Where is your zone 2?31:00 - How To Know Exact Zone 2 %34:00 - Understand Your Blocks of Training36:30 - How Much Zone 2 Should You Do?42:00 - How To Know If It’s Too Much44:00 - Training on Limited Time 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 episode, we share the inspiring story of Dan, an athlete who defied the odds to train for an Ironman despite being born without a left lung and rib cage.  For years, Dan believed he couldn’t pursue endurance sports—until he challenged that lie. This episode is for anyone battling self-doubt, imposter syndrome, or the fear of failure.  Dan’s journey reminds us that the only thing holding us back is often ourselves.  Tune in to discover how he turned obstacles into opportunities and proved that we can all do hard things! Timestamp:00:00 - Introduction01:40 - Overcoming Limitations03:50 - Not Just Completing, But Racing06:55 - No Ceiling08:30 - His Data Improvement12:00 - The Fun Part13:30 - Dan’s Words of Wisdom14:10 - Perfect Training Program?16:05 - Take Every Opportunity17:15 - You Can Do Hard Things Link to Dan’s article: https://www.linkedin.com/pulse/chasing-failure-low-oxygen-lies-dan-barker-cfcac/ 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.

Join us as we chat with Paris Olympic Gold Medalist Grace Brown. In this episode, Grace reflects on her remarkable career, from winning her first Australian TT title in 2019 to securing Olympic Gold in Paris 2024.  We’ll discuss her epic 2024 season on top of her Olympic gold including her fourth Australian National Time Trial Title, victory at Liege-Bastogne-Liege, and the highs and lows of her final Tour de France. Grace also shares insights into her training, race strategies, and the mindset that propelled her to the top.  As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant. Timestamp:00:00 - Introduction04:20 - Grace Brown Post Paris05:30 - Winning Olympic Gold07:15 - Enjoying the Training09:30 - Coping With The Pressure11:00 - Spring Classic Performance15:45 - Winning the Classics17:20 - Having the Legs to Win19:45 - The Sprint to Finish21:40 - Sprint Training Plan/Schedule23:45 - Winning Both Classics and Olympics25:15 - Time Trial Training29:00 - Threshold Efforts and VO2 Sessions32:30 - Paris Course Recon34:30 - The Taper36:45 - Start Line Thought Process40:40 - Pacing and Power45:50 - Equipment Choice52:15 - Tips to Improve Time Trial55:20 - Every Second Counts59:15 - TDF Femme - Running Flat1:06:45 - The Yellow Jersey Controversy1:11:50 - Grace's Retirement Plan If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

Today’s case study is an athlete who wasn’t just going for a PB, or a time, he was going for the win. And not just any win, a world age group title. That’s a bit more pressure than most age groupers would normally put on themselves. And last week - in a wild and weird coincidence - 6 years to the exact day since he joined us, it all came together and he became world age group champion: So this episode is a deep dive on his training, preparation, setbacks (there have been many), and the execution of the world championship race. Timestamp:00:00 - Introduction02:09 - Steve's TriVelo Journey03:45 - Coach's' First Impression06:30 - Athlete Improvement and Progression09:00 - Getting Hit By A Deer12:00 - Mindset Overcoming Setbacks19:30 - Steve's Advice to Athletes22:40 - Consistent Training25:25 - World Champ Preparation31:30 - Confidence in Letting People Go37:10 - Understanding Your Strengths40:20 - Age is Just a Number42:30 - Winning is Fun44:50 - Data Improvements47:00 - Long Term Coaching50:30 - Going Fast is Fun51:45 - Think Long Term 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.