How do you know what's a realistic vs unrealistic goal for you? Have you ever set a goal and thought... is this achievable for me? Am I dreaming thinking I can do this? In this episode we talk about the concept of "knowing your limits", how to set goals that inspire you but aren't outside your capabilities.  And most importantly, what are you willing to do to achieve your goals? Here's what else we covered: Stop setting unrealistic goals Should you be a better all round athlete or focus on your strengths more? Finding out how much room you have to improve The difference between being a beginner, intermediate or advanced trained athlete, and the principle of diminishing returns Being the jack of all trades but the master of none ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

What is the one thing that will supercharge your improvement above anything else? Hint: It's a lot simpler than you think. And before you roll your eyes, this ONE thing is probably the factor most responsible for all of our athlete success! In this episode we also cover: How this one thing led Gerard to a 4th Masters National title in 2019 What took one of our athletes from years of inconsistent results to the top of the podium How many sessions you're allowed to miss per week... Which session you must NOT skip no matter what What's better, a poor program done well or a good program done poorly? If you like the episode please leave us a 5 star review on itunes! ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

Is your pain threshold high enough to run on broken legs? What's your limit on how far you're willing to push your body? In this episode we talk about respecting your event enough to be well prepared for it, and if not, what are the consequences you will suffer. For most triathletes, suffering is the choice made when entering the sport. We relish it, thrive off it. But not all suffering is necessary, and according to Coach Gerard, most triathletes go through unnecessary amounts of pain purely because they are underprepared. If you find yourself walking in a triathlon you need to listen to this episode. We also talk about: The famous story of David Goggins and running on broken legs How you're making an Ironman harder on yourself How you could be shaving over an hour off your time The EASIER way to complete an Ironman If you like the episode please leave us a 5 star review on itunes! ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

With the crazy amount of triathlon equipment available, what's going to give you the best reward for your money? The answer to this question lies in your mindset around your goal... Most people are looking for the "cheapest" value upgrades or the best bargains. We don't. But, we don't look for the most expensive either.   Instead, we ask the question, what are the best things I can spend my money on, that will give me the MOST benefit with my performance? AKA: What's actually going to give me a faster time on race day? We discuss the TOP 8 in this episode. If you like the episode please leave us a 5 star review on itunes! ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

What tricks would gain you a winning edge over your competitors? If athlete A and athlete B both have the right training program, what's going to make the difference? What could give you a competitive advantage? In this episode Gerard reveals some of his top secrets in training and in racing to get the best edge over your competition. These secrets include: What are you not doing that other athletes probably are A simple bike trick that you should be paying attention to The pedalling technique to get bigger fitness gains out of your session The biggest sound you should NOT hear in training Why the "go-to" cadence is making you race worse The power trick to conserving massive amounts of energy in a race The one piece of equipment you should buy for your bike training The best kept running secret One thing you MUST do before your race that will make the difference How many of these are you doing? Where could you be gaining an advantage over your competitors? If you like the episode please leave us a 5 star review on itunes! ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

Are you more of a swimmer or runner? In the world of Triathlon, you need to be both! But most people are falling short in one or the other. So what are the KEY things you MUST know to become both a better swimmer AND runner? We talk about the most important factors that will determine your swim and run performance in this podcast. Specifically, we go through: The dangers of squad training.. how it might actually be holding you back Are you getting the most out of your equipment? How to WARM UP for the swim A swim mistake that Gerard can't believe people are still making The most common running mistake we talk about on this podcast Is intensity or duration more important in running training? How to pick the right shoes... Why you need a SPECIFIC race plan This episode was jam packed with gold nuggets! If you like the episode please leave us a 5 star review on itunes! ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

In today's episode we're talking about a topic that we've all experienced to some degree, nerves on race day! No matter what level you are, race day nerves have a different meaning for you. In this episode, we discuss: How Gerard handles race nerves no matter how BIG the race is How athletes completely derail their race due to anxiety Why the solution to race nerves is NOT about the race at all The 2 key secrets to overcoming Performance Anxiety The specific tactic you need to be doing in training to prepare you for race day nerves If you like the episode please leave us a 5 star review on itunes! ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

Serious question = How'd your training go this week? In fact if you look back, how was your training the last 3 months? In this episode we take a look at what we did with our athletes to get them to improve OUT OF SIGHT the last 12 weeks, and what they were doing that most people weren't. Hint: It's the sexiest type of training you can do... In this episode we want you to know: The specific style of training you SHOULD be doing right now How to train on Zwift properly (and why most people are getting it wrong!) Why our athletes are in the best position possible Gerard's biggest pet peeve that people do with indoor training How Gerard has hit his highest fitness level in years without riding outdoors once I'll say it again, most of our athletes have improved out of sight in this training period, and most of them barely rode outdoors... What were they doing different? Find out in the episode. If you like the episode please leave us a 5 star review on itunes! ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

Want to learn 4 hacks to improve your bike performance? These are the 4 biggest factors triathletes need to consider on the bike leg. Although we are focusing on triathletes in this episode, these 4 bike hacks do also apply to cyclists. The 4 Performance Hacks you need to know are: What kind of bike should you be riding? The worst type of bike training (avoid workouts like these) Why you should be riding SLOWER to improve (know your numbers) You need to practise eating on the bike! If you like the episode please leave us a 5 star review on itunes! ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.

What is the cycling and triathlon industry like from the business side of things? From the age grouper to the professional, the bike you ride matters. So who is responsible for our bikes? Today's guest is not a professional athlete, or a doctor, or a nutrition expert, but a man who has an inspiring story nonetheless, who is a very dear friend of TriVelo, someone who has been here with us from the start, and also happens to head one of the biggest bike brands in Australia and the world, and that is Darren Rutherford from GIANT Australia. Darren has been involved in bikes for over 30 years, and has worked at GIANT for 25 years. Now it’s no secret that GIANT is a huge supporter and big sponsor of TriVelo, and we are proud of that because of people like Darren. In today’s episode we are getting a behind the scenes insight into what the bike world is like from the other side of the business.  Darren’s story to the top of GIANT is a great one, he had a vision of reinventing the GIANT brand into one of the leading bike brands in the world, paving the way in research, development technology and most of all value, and we can’t wait for you to hear some of his insights into businesses, bike riding, and life in general. And in this episode we're getting a different perspective on things: How Darren got started in his first bike shop Why the community aspect of riding is so important How to form a good team around you in business What he's most proud of in his business career The biggest things he's been able to achieve The biggest challenges he's faced What does bike riding mean to someone like Darren  How important is bike riding for mental health His biggest lesson to getting yourself ahead in life ----------------------------- We've heard some extremely valuable and rare lessons from the expert guests and pro athletes on our podcast, so we collected the very best tips and advice from all of them and put them all on 1 cheatsheet: If you want this cheatsheet of the very best lessons all in 1 spot, get the FREE podcast bonus download here: 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 Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.See omnystudio.com/listener for privacy information.