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.   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.

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.   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.

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 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.

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.   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.

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.   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.

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 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.

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.   Dave McKenzie is a former pro cyclist, a coach, a cycling commentator on SBS, he runs cycling tours across europe and is a true aussie legend in the sport of cycling. We sat down with the man who is usually the one asking the questions to get an insight into his career as a pro, his career behind the scenes with SBS and his insight into the cycling world. McKenzie won the Australian national road race title in 1998. And his biggest victory came on stage 7 of the 2000 Giro d'Italia where he rode to victory after a 164 km solo breakaway - an epic story that he breaks down in this episode. Key points of the episode: What does cycling mean to you? Why talent doesn’t get you everywhere A wake up call to hard work Copping abuse from Italian cyclists Earning respect from the same Italian cyclists! Discussing the epic SBS commentating team Dave’s best lesson he’s learn in the last year 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.

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 again we had Dr Harrison Weisinger join us on the podcast to talk all things nutrition and performance! This is one of our favourite topics and this episode did not disappoint.  Key points of the episode: How to stop being a slave to your appetite What to eat pre, during and post session Should you do an endurance session fasted? The controversy of altitude  The new science on training in the heat The most frequently asked questions around food Breaking the beliefs and habits you have around food 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.

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.   “Throw everything I’ve taught you out the window”, this was the advice Gerard gave his athletes at last week's Time Trial. Why? We discuss his reasoning in this week's episode. Because after a very successful Time Trialing campaign at the Road Masters nationals, we want to dissect the art of Time Trialing, and why we believe it is our specialty here at TriVelo. Our athletes consistently get good improvement and result in a TT, whether it’s just on the bike or in a triathlon, and there are a few key secrets as to why. Key Notes of the Episode: Why Gerard had to eat some humble pie The positives and negatives of telling people about your goal Handling external pressure The importance of getting to the line in a confident state Achieving the optimal arousal level Having a plan B and C in your race Why the warm-up can make or break your race Lessons learned from the elite riders at the Nationals Why Gerard told his athletes to “throw everything I’ve taught you out the window” The ultimate checklist to tick off before your race The key things you need to be doing months out from your race  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.

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 man with a Vo2 Max on par with the likes of the world’s best cyclists, and touted as Australia’s next Cadel Evans, why did Will Walker retire from the sport so early? With an incredible start to his professional cycling career, and results as a 18-23 year old that looked like he was going to become one of the world’s best cyclists, Will Walker abruptly retired from the sport of cycling with a heart condition. [Excerpt taken from Cycling Tips]: By the time Will Walker was 21 he’d already won the U23 men’s road race at the Australian nationals (ahead of the elite men, no less), he’d won silver in the U23 men’s world championship road race (at 19) and he’d ridden two Grand Tours with Rabobank. But the heavy workload had taken its toll. At 21 Will had developed mononucleosis and Bell’s Palsy and had also been diagnosed with a cardiac arrhythmia known as tachycardia — a condition in which the heart beats far faster than it normally should, all while pumping less blood around the body. The condition saw Will retire from the sport in early 2009 but in early 2012 he made a return, riding with the then-Continental Drapac squad back in Australia and winning a handful of races.  The Nationals road race in 2014 was Will’s first in the Baku colours and, keen to make an early impression, he made his way into the early break of 17 riders that built a sizable lead over the main field. It was in this breakaway that Will started to feel the tell-tale signs of tachycardia… And we’ll let Will tell the story from here. Some key points of the episode: What happened in the race that force Will into immediate retirement How having a healthy body saved his life How he survived after his heart rate hit 270bpm… Is it true that he has a VO2 max of 94? Are young athletes being pushed too hard? The best advice Will received from one of the world’s greatest cycling coaches 3 lessons masters athletes can take from this story What would happen if you could never race again… How to find another purpose in life other than sport   If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.