In today’s episode, we’re going to look at 5 out of the box ways you can become a better athlete.  What’s something you could do that others aren’t doing to gain a competitive advantage?  What’s something that will give you a good bang for your buck? Key points of the episode: The secret ingredient to progress is p….. How can you spend time on your strengths AND weaknesses at the same time? Is it worth surging in a triathlon? Would 70.3 and Ironman distances be better if drafting was legal? An Unusual Workout That Skyrockets Your Bike FTP Team INEOS’s Secret Hack To Recovery and Performance How coffee can help burn fat in training sessions How to be better adapted for fuel in endurance How to train MINDSET The type of training you’re probably STILL not doing that you must Why rollers can beat any smart trainer 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.See omnystudio.com/listener for privacy information.

Lots to discuss on the podcast today, we’re looking at overtraining and the paradox of training hard, illness or injury management, strava and social media pressure in the scene and some more stories to tell. Here are the key takeaway points of the episode: Why Gerard loves his job so much Why Strava can be poisonous for athletes Being able to accept both good and poor performances from yourself Reviewing the epic Melbourne to Warny race and how to be best prepared for it How to get the balance right between pushing your body and not overtraining The value of zone 2 training Triathlon is not an intense sport, so do we need to train with any intensity? A secret hack to get intensity in training while dramatically reducing your injury risk Australia's best middle distance runner has a secret The value of consistency trumps training harder Dr Mitch’s advice for returning from illness Respecting your body and not being arrogant in returning from illness or injury   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.See omnystudio.com/listener for privacy information.

Making mistakes is key to learning, you cannot expect to grow without making a few mistakes, and as we always say on the podcast, you learn more from your failures than your successes. However, there are some beginner mistakes that you don’t need to make! And we want to help you avoid them.  These aren’t just beginner mistakes, you might find you’re an experienced athlete yet you’re still making these errors which are impacting your performance. AND, these principles don’t just apply to triathletes, but cyclists as well. Key points to the episode: The power of unconscious gratitude Elite female cyclist makes the same mistake twice! How to double the value of your training session  Stop getting overwhelmed with technology Why taking shortcuts costs you more in the long run The dangers of substandard equipment How to avoid doubling up on your equipment spend Why you shouldn’t take in as much advice as possible Is this the worst type of training session? Do this before and after every session    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.See omnystudio.com/listener for privacy information.

With the triathlon season coming to an end, it’s now time to think about how you should train in your offseason. What should you focus on? How can you make the most of it? How do you make sure you can be at your best when racing starts back up? Most people like to take a bit of a break, a bit of a mental reset and freshener, however too many athletes make common mistakes in the offseason which puts them further behind, undoing all your previous hard work. Key points of the episode: You need support in this sport Unexpected results happen more often than we think! Should you use zwifts ramp FTP test? Doing an FTP test on erg mode… yes or no? Top training tips for the offseason How to not go backwards while taking a break The training you need to STOP doing The number 1 tip for swimming in the offseason The only structured bike session you need to continue Ride with your friends again! Why you should join the worlds best running phenomenon 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.See omnystudio.com/listener for privacy information.

Every race brings with it a bunch of great learnings and lessons, whether you performed well or not, there’s always something to learn.   After Geelong 70.3 last week, we’ve decided to break down 7 crucial lessons we learnt from the race.   Key points from the episode: The importance of loving the process The value of placebos vs the detriment of superstitions Are you in control of the event or at the mercy of it Too many triathletes are still not riding the bike ride how it should be ridden Riding the wrong sections too hard and other sections too easy The strange power data you need to be looking at It’s clear how many people still don’t have a plan Have you done enough endurance training? How much is enough? Dealing with equipment problems How well do you know the course?   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.See omnystudio.com/listener for privacy information.

After much uncertainty and a change of date, the Geelong 70.3 finally went ahead. Because we were so excited that a race didn’t get cancelled, today we’re getting in a race mindset and talking about how to prepare for your upcoming race. Whether it’s your first race or it’s your 10th, there are things you need to know or be reminded of in order to have the best race day possible. Just because you may have done plenty of races before, doesn’t mean you’ve been doing them in a way that could be getting you the best result! Key Points of the episode: What we can learn from the epic Milan-San Remo Gerard’s favourite race tactic A new highly underrated weekly topic we’re starting on the podcast What do you need to focus on the week leading up to your race How to create the ultimate race checklist What’s your race plan? The principle of the ‘3 Potential Scenarios’ What data are you looking at during the ride? Remember the effect accidental drafting has What should you mentally be reminding yourself of throughout the race? We answer a question from a listener “Be process driven and not results driven and you will achieve the goals you are aiming for” Lastly, Gerard’s most important point, don’t forget to enjoy the race! And how this impacts your execution 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.See omnystudio.com/listener for privacy information.

We all have those days where the thought of training seems daunting. You’re tired, flat, unmotivated and getting a training session done seems a distant dream. In today’s episode we’re going to talk about how to train when you just don’t feel like it, some tactics to help and a little known motivational secret that most people are missing. But before that, as always we’re going to go through what caught your attention, and there’s a few things this week we need to talk about. Key points of the episode: Spring racing is back! The best and worst tactics of the Strade Bianche How to not fall trap to the sheep mentality Why you can’t have two “A Races” The best tactics when struggling with motivation The little known motivational secret that most people are missing Gerard’s weird motivational strategies Why tricking yourself actually works The psychology behind counting your “streak” And finally, the NUMBER ONE motivational strategy that works EVERY time for us 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.See omnystudio.com/listener for privacy information.

Stef started in triathlon as an age group triathlete, and like most civilians who dare step across the start line of a swim, bike, run event, she too was instantly addicted. A chance meeting with an editor of one of the triathlon magazines resulted in an offer to add her expertise as a personal trainer/coach to the pages of the publication During her time in the sport she started to recognise these trends throughout the industry: Women’s coverage in race reports and previews in comparison to the men’s was poor; Female triathletes didn’t get as much exposure as many of the men; The women’s racing seemed to be an after thought; The female to male ratio in participation numbers was small – growing over the years, but still between 18-30% depending on the distance of the event, and; The barriers to entry for the sport were high for women especially – anything from walking into a bike shop to swimming in the open water. So with her experience, passion, observations and drive the idea of WITSUP.com was born. The concept of WITSUP.com was to provide an online and real life community for women in triathlon. Key points of the episode: The value of community and atmosphere in a sport The gap between men and women’s representation How much the gap has closed and how far there is still to go The common theme among the best triathletes in the world on how they achieve success Why it’s dangerous to rely solely on triathlon for happiness How important it is to share the negatives as well as the positive highlights Being open about previously “taboo” topics The one character trait you need to be successful in triathlons Why copying the pros is a bad idea Most importantly, remembering why we do the sport, for fun and enjoyment! 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.See omnystudio.com/listener for privacy information.

This week we got to sit down with one of Australia’s greatest runners, Steve Moneghetti.  He is a 4x Olympian with a best place of 5th, a gold, silver and 2x bronze medalist at the commonwealth games, a best place of 3rd at the marathon world championships, a marathon PB of 2:08:16 and his iconic City2Surf course record still stands 29 years later! The stories, lessons and training philosophies that Steve has are remarkable to say the least. We spent every second of this hour long podcast soaking up every bit of information we could. We hope you enjoy it as much as we did. Key points of the episode: Why running is so amazing The story of the famous ‘Mona Fartlek’ and how it was created Mona’s typical training week What running for your country means How important your desire is to achieve your goal How to best prepare for your big races The subtle changes Steve made leading into his championship races The one major principle responsible for his success Why you need to race more! How Steve did the same program for 2 decades The biggest challenge of his career 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.See omnystudio.com/listener for privacy information.

Every week Gerard has many conversations with his athletes, and in these conversations are gold nuggets of information you could apply to your training. The art of coaching is how to apply training and racing knowledge and information to real world problems and examples. So this week on the podcast, we are looking at some of the best recent questions Gerard has been getting from his athletes, and talking through his answers to those questions. The episode covers: What to do if your race is cancelled How to approach a change of date of your A race The mindset Gerard would take if his goal race had been moved What to do if you’re underprepared for a race How to potentially peak twice How to know if you should avoid the 1%ers Why we don’t ever swim then ride Should I listen to the advice from my Garmin How to overcome technology barriers What power should I look at in a cycling race What your role is in a bunch ride, and how to make it safe What to do after you’ve completed your goal 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.See omnystudio.com/listener for privacy information.