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.   If you’ve ever googled “how to connect to zwift” Or “how to set up my wahoo kickr” Or even “why won’t my kickr connect” You may have come across Shane Miller, the GP Lama on youtube. And if you’re like us, you’re one of the millions of people that have watched his youtube videos giving the latest help on all things technology related to cycling. Not only is he a tech guru, he is an elite cyclist in his own right, winning almost every possible masters title under the sun over the last decade, including 2012 Cycling Victoria Masters Cyclist of the Year (Male). So in this episode we ask Shane what are the must have’s for tech at the moment, we ask him for the best tips with technology (something most of us struggle with) and how to get the most out of your equipment and set up. Keys to the episode: The bike tech updates Shane was doing before everyone else How important is upgrading your bike to your potential success Why Shane quit competitive cycling Why different bodies need different positions on the bike What’s the best power meter on the market? Should you buy the best power meter? How to know what power meter is right for you Making sure your power meter is calibrated correctly Why power meters will read differently The best online training platform (zwift, trainer road, sufferfest etc) for the every day cyclist Top tips for your home indoor set up The good, the bad and the ugly of smart trainers Best tips to help you get over any technical roadblocks   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.   Do you think you’re getting the most out of yourself as an athlete? Do you think you’re performing as well as you could? Do you think you could be getting more out of yourself? In this episode we’re going to go through the top 10 ways to improve yourself as an athlete, and show you how you can get closer to your athletic potential. When discussing this podcast topic we had about 70 answers, but we came up with the top 10 to help you Keys to the episode: Why improving your swim technique could be important injury prevention The first thing you need to do: upgrade your engine! Once you’ve got a bigger engine, how do you make sure you’re using it to its capacity? How to make sure you’re training program doesn’t become stale An easy win that has nothing to do with training The 8 hour training session! (Hint: we all do it) Do everything in your power to avoid these two things The training session that you know you need to do The one thing we do more than any other coaching group Pay attention to your body When should you train to feel? How well do you cope when things go wrong? The secret of the mental coin jar Our personal challenge to you 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.   If you’ve been listening to our podcasts, you may have finally decided to purchase a power meter. Or, you’ve got a power meter already.... But how do you know if you’re using it correctly? Are you getting the most out of your power meter? Do you understand everything you need to do to make sure you’re getting accurate data? In this episode we’re going to go through the 8 things you need to know about your power meter. Keys to the episode: Proof of why even the pros need threshold training for road racing Your equipment matters, don’t let an equipment failure hold you back on race day How many races can an age grouper fit in their season? Not all power meters are made equal... What power should you pay attention to: instant, 3-sec, average or lap average? The one thing you have to do with your power meter before every ride The two types of power meters and which one we recommend What normalised power means and why pay attention to it What's the story happening behind your power numbers If you understand normalized power you can then look at the magic number called: Variability Index (VI) When should you ignore your power meter? 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.   So, you’ve decided to do another Ironman, what do you need to do between now and then to best prepare yourself? It’s common that once the dust settles after your race, once the pain subsides, as triathletes we can’t help ourselves but think “I want to do it again”. How would you like to hear the exact breakdown of what you should be doing to rest up and prepare yourself to be fitter, faster and stronger for the next one? How do you make sure you don’t just repeat the same race next time? In this episode Gerard is going to be breaking down step by step what you should do after your race and how to get to the start line of your next IM in the best shape you’ve ever been in.   Keys to the episode: When is the best time to take a drink on the bike? Don’t lose the race before the start line The simple way to gain a mental edge before the race begins What’s the first thing you should do as soon as your race finishes? What data you need to look at in a post race analysis Why you shouldn't trust good or bad emotions about a race How much time you should take off after an Ironman How long is too long to start training for a race Don’t do a boring base period! What training factors need to change after a base phase? What are the most important sessions when you are close to your race? The ‘forgotten’ phase that athletes brush over  The key things to change to guarantee a better result next race   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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.   Podiatrist Matt Fieldsend joined us on the podcast today to chat everything about foot and ankle mechanics and how it impacts your performance! Of course, the foot and ankle do not act in isolation, so we dive into the how the feet impact the rest of the body. With the amount of foot injuries in Triathlon, this was a great episode to dive into common injuries, their prevention and treatment, as well as addressing a lot of misconceptions about podiatry and the feet. Keys to the episode: How quickly your muscle and tissue “detrains” after injury The risk and reward of coming back to injury too quickly Why having small milestones is vital for rehab The simple reason why re-injury occurs and how to avoid it How difficult is it to change your running biomechanics? Should you risk trying to change your running style? The two most important muscles for runners to develop The required load your calves need to be able to handle to run well What day of the week is best to do your strength and conditioning? The golden rules for injury prevention and rehab volume The myths and misconceptions around orthotics  Is new shoe technology causing or preventing injury? Does shoe support promote poor biomechanics? If you want to get in touch with Matt, he's available at: Evolve PhysiotherapySuite 1, Ground Floor492 St Kilda Road Melbourne VIC 3004ph 9820 3611matt@evolvesports.physio Up and Running Podiatry ElsternwickRear 4/402 Glen Huntly Road Elsternwick VIC 3185ph 1300185335mattf@upandrunningpodiatry.com.au North Road Podiatry1129 North Road Oakleigh VIC 3166ph 9570 2277matt@northroadpodiatry.com.au 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.   We know that training adaptation doesn’t actually occur in the training session, but instead in your recovery from a session. That’s why you couldn’t just do a hard session every day and expect to improve. Your body needs time to recover and adapt in order to get the training benefits. BUT, so much emphasis is placed on the training sessions themselves, what about how to do recovery well? What do you need to focus on when it’s time to recover? How would you like to make sure you’re giving your body the best chance at optimal recovery and maximum growth from training?   Keys to the episode: You can’t have a training program without a race plan How long can you sustainably hold form for What to do if you’re losing form The psychological benefit of recovery What happens if you don’t recover properly Should you have a “deload” week every 2, 3 or 4 weeks? What does “keep your hard sessions hard” mean How to assess how tired you are Do the most common recovery interventions actually have evidence behind them? The recovery benefit of massage Do recovery boots or compression garments actually work? The two recovery factors that have a mountain of evidence behind them Our favourite low intensity recovery method An exercise physiologists perspective of how to measure your recovery 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.   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.

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.   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 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.   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.

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.   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.