Welcome to another case study episode, where we dissect the success stories of our athletes.  In today's episode, our focus is on Tyler from Arizona, USA. In just 4-5 months on our program, Tyler, a fit athlete with a strong initial 5km Time Trial of 18:40 (3:40min/km pace), has seen remarkable progress.  This case study demonstrates that substantial improvements are not exclusive to beginners; even top-level athletes like Tyler can achieve significant gains with the right training program. Timestamp:00:00 - Introduction01:00 - Athlete Background05:20 - Half Marathon Expectations07:25 - Massive 5km Improvement11:45 - Factors For Improvement18:45 - Learning to Drive Your Own Car21:51 - Knowledge and Understanding Execution 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.

This episode covers the ever-evolving world of sports science and offers 5 do's and don'ts for training this year. They discuss the frustration of comparing progress, the excitement of the cycling season and cyclo cross races, understanding the skewed perception of beginner athletes, the importance of consistent training, finding a challenge and stepping out of your comfort zone, and the secret sauce of coaching and tailoring training.

This is a great case study of an athlete being able to improve in all 3 disciplines with a super consistent training program and year; including a 100+ watt FTP improvement, 3min 10km PB and 5min swim PB. Timestamp:00:00 - Introduction01:00 - Athlete Background07:10 - Challenges: Time Constraints and Training Structure10:00 - Massive Improvement17:50 - Keeping It Simple19:07 - Having The Right Mindset 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.

How do you accurately predict what time you can do on race day? Everyone wants to know what they’re capable of for their race. What time do you think I can do?What pace can I expect to run at?What watts can I hold? These are all common questions we get, and coming up with a race plan that’s based on your ABILITY, and not just what you hope to do is crucial to a good performance. So how do come up with an accurate prediction? There are a bunch of key race predictor sessions you can and should do in your training program. A reminder of our Athlete’s Unwritten Rule: If you enjoy this episode be sure to subscribe to the podcast or share it on your socials, it helps us a lot! As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant.  Timestamp:00:00 - Introduction01:40 - Gratitude06:35 - Women's Tour Down Under09:45 - Inverse Goal Setting12:50 - How To Predict Your Half Marathon19:20 - Half Marathon Predictor Training Sessions25:10 - How To Predict Your Marathon Time33:00 - Should You Use Old School Methods?35:15 - What Power To Ride At In Your Triathlon38:15 - Half Ironman and Olympic Power Targets41:00 - Triathlon Race Predictor Bike Sessions49:05 - Swim Race Predictor and Training Sessions 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.

New Year, New Stories: Our first case study of the year is live! Join us as we dive into Marcus's incredible journey from 132kg beginner to triathlon finisher.  Starting with a limited swim and run abilities to conquering the bike, to not only completing but conquering multiple triathlons is awe inspiring. Plus, don't forget the Athlete's Unwritten Rule! Give a nod to fellow endurance warriors out there and help us spread the word by subscribing and sharing your favourite episodes! Timestamp:00:00 - Introduction01:05 - Athlete Background03:10 - 15-mins a Day05:10 - Starting with Frequency 07:30 - Data and Improvement11:40 - Changing the Distance17:45 - Key Lessons from Marcus' Story26:00 - Give Yourself Enough 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.

Every sport has a key metric, golfers measure their handicap, marathon runners track their pace per km, and cyclists, we measure FTP. For some reason, FTP is still a divided topic among the triathlon and cycling world, but it shouldn’t be. FTP is undoubtedly one of the most useful metrics to use and worth basing your entire training program around. But as we’ll explain today, we have to be careful, as useful as it is, it’s just one metric, and doesn’t tell the full story. So in this episode, we’re going to reveal a 28-day program that will skyrocket your FTP, what you need to pay attention to, and the mistakes you need to avoid. Whether you're a pure cyclist or a triathlete improving your FTP is the goal, so this episode is for you. As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant. Timestamp:00:00 - Introduction01:35 - Gratitude05:20 - Road Nationals Results11:15 - What We Can Learn From The Elite Races18:00 - FTP: Improvement and Relevance28:55 - Benefits of Long-term FTP Testing32:55 - Clear Metrics in Training34:35 - FTP Isn't Everything37:35 - Improving Your Engine41:55 - The 28-Day Block: Core Sessions42:25 - Key Session 149:25 - Key Session 253:20 - Key Session 359:20 - Key Session 4If 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.

Happy New Year and welcome back to the podcast for 2024! It’s a special episode today as it’s our 200th episode. Our aim for today’s episode is to pack the most amount of gold nuggets we can fit into 60 minutes. This journey of podcasting has resulted in tonnes of research from us, researching guests, interviewing them, the conversations before and after the recordings, new training and racing science, episode preparation - and over the journey we have what feels like an infinite list of wisdom, so we want to give you as much of it in one key episode as possible.See omnystudio.com/listener for privacy information.

Huge episode for you today, we’re announcing the GIANT giveaway winner, someone is walking away with over a $7000 prize pack, we’ve got holiday training to discuss, and then today’s main topic, is something fundamental that we see a lot of cyclists getting wrong.. Because riding a bike is SO much more than just pushing the pedals as hard as you can. There are a bunch of fundamentals that if you’re not doing, you’re losing power and more importantly speed on the bike. Basically the more inefficient you’re riding the more effort you’re putting in for less reward.  Which is really the total opposite of what we want to be doing. So today, we’re taking you through the top must-know skills for cycling, and these apply from beginners all the way to advanced cyclists who are still making some fundamental mistakes. As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant. Timestamp:00:00 - Introduction01:25 - Gratitude05:00 - Holiday Training Rules14:10 - Cycling Fundamentals15:50 -Goal of  Pedalling Technique20:45 - Pedalling Action and Efficiency24:30 - Go to Cadence28:05 - Understanding Bike Position35:00 - Right Gear Shifting38:20 - Riding Erg Mode44:00 - Training Hard Efficiently48:00 - Cornering and Bike Handling55:00 - Reading Your Head Unit Right59:25 - Common Racing Mistakes 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.

Every year this is one of our favourite episodes to record, as we get to reflect on the year and all the incredible learnings we’ve had. It’s one of the most valuable things we can do and we find when we force ourselves to answer these questions we gain such incredible insights from the year. Join us in figuring out what we're changing in our training based on what we've learnt this year. As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant. Timestamp:00:00 - Introduction02:45 - Biggest Gratitude of the Year05:50 - Biggest Lessons of the Year 202306:30 - Lesson #1: What Is The Right Mindset13:50 - Lesson #2: Individualized Factors to Success18:00 - Lesson #3: Pursuing Balance32:30 - Lesson #4: Training Strategies and Approaches35:30 - Lesson #5: Preparation and Planning40:30 - Better Informed = Better Decision Making43:30 - Lesson #6: Self-Worth and Value54:00 - The Value of Being Vulnerable 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.

Our aim with each episode is to bring you a well thought out and planned topic to help you train smarter and race faster. Every so often though, we have an unplanned discussion that turns into its own super valuable topic: This was the case today: we started the episode with one topic in mind and ended up diving into a candid discussion on race tactics, offering insights relevant to athletes of all kinds—cyclists, triathletes, and runners alike. In this raw and powerful conversation, we explore the mindset and tactics crucial for success. Join us as our 'Supercoach' takes you through his elite racing IQ and mindset strategies to help you perform at your best. As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training, and racing needs, ride life, ride Giant. Timestamp:00:00 - Introduction02:50 - Gratitude07:00 - Fun in a Time Trial9:15 - Stage Race Weekend10:45 - Race Tactics15:00 - Tour of Bright Jersey16:20 - Coach Nick's Stage Race Performance21:45 - Trivelo Athletes Time Trial Performances27:20 - Limiting Your Loses31:15 - Al's Tactical Performance36:00 - Last Stage Race Tactics39:00 - Digging Deep In the Race43:00 - Knowledge of the Course45:15 - Smart Riding and Training54:30 - Identifying Key Periods to Race57:30 - Simplicity and Consistency in Training01:01:00 - Experimenting in Training01:05:30 - Value of Regular Testing in Training01:09:30 - Trivelo Giveaway! 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.