Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

Welcome back to another case study episode where we review one of our athletes and break down exactly what we did with them to get an improvement, PB or great race result!  In today’s case study is 30-year-old athlete Dayne from Melbourne. Like most athletes his goal was simple, he just wanted to improve and race better. The goal is simple but that path to get there isn’t always. Dayne was already an above-average athlete, he’d done a 4:47 half ironman before coming to us, and he could run in the 1:30s for a half marathon. So as always, we’ll take you through the key changes he needed to make to get more out of himself and get some EPIC PB's in the half ironman.   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.

Learn how to structure a training program with limited time. Importance of practicing the time trial position and training in the right position. Using smart trainers and power meters in training sessions. Tips for optimizing training with limited time. Training intensity and fitness improvement. Prioritizing disciplines and still being competitive with limited training hours.

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.