Welcome back to another Case Study episode presented by TriVelo Coaching. In this unique story, we're not talking about a typical marathon PB or FTP improvement. Instead, we're diving into the journey of an athlete who was once a top-tier Australian Masters Champion, and whose ability was competitive against elite pro time trialists. However, years of injuries pushed him to start from scratch. When you're an athlete who's fallen so far from your peak form, restarting from scratch is as mentally challenging as it gets.  We share this tale because many athletes face similar setbacks, and the path back can seem insurmountable. Listen is as we document Dave's comeback story. As with all our case studies, we'll explore his journey from rock bottom all the way back to almost peak form. Timestamp:00:00 - Introduction01:15 - Athlete's Background04:05 - Injuries and Setbacks09:30 - Where He Is Now14:00 - What Were The Key Training Sessions17:30 - How to Get Back Up From Rock Bottom 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.

When you step onto the start line, how nervous do you feel? Are you someone who feels a high amount of anxiety? Are you someone that manages to keep it under control? In our experience, no matter what level of athlete you are, everyone gets to the start line and feels some sort of nervousness, fear, and anticipation of the hurt that’s going to come. And this is where it’s vital you practice owning your mindset. So today we’re going to be talking about the top mental toughness strategies we use. SiS, or Science in Sport, is a brand we endorse and use ourselves. SiS offers an array of energy products like gels, bars, hydration, carbs, and protein solutions, all aimed at optimizing athlete performance and recovery. Their products also undergo rigorous banned substance testing, assuring athletes of their safety and quality. For being a listener of the podcast, for the next four weeks, we are giving you access to 15% of their range of products. All you need to do is go to scienceinsport.com.au and use the code "trivelopodcastSIS" when you check out. Timestamp:00:00 - Introduction02:10 - Why We Do Gratitudes In Every Podcast04:00 - Athing Mu's Mental Health Statement06:45 - Adjusting A Race When You're Sick10:50 - Wild Vuelta Tour15:00 - #1 What's In Your Control?17:30 - #2 Why Constant Success Isn't The goal19:00 - #3 Trick To Not Think About Fatigue24:50 - #4 Who's Responsibility Is It?27:45 - #5 The 1-second Rule32:30 - #6 Gerard's Favourite Quote33:10 - #7 The Will to Prepare has to be Greater than the Will to Win35:30 - #8 Whatever You Do Just Keep Moving Forward42:00 - Benefits of Advancements in Sports Science46:00 - Be Mentally Tough to Execute Better 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 week's case study episode brings us an athlete who in just 4 months, gained 34 watts in their FTP test and dropped 11 minutes in their half marathon. All without doing ANY high-intensity run sessions. Tune in to find out what training we did and what we changed. Timestamp:00:00 - Introduction00:30 - Athlete Background01:50 - 4-month Progression04:50 - Benefits of Structured Program06:10 - Half Marathon PB09:00 - Focus on the Greater Gains11:30 - Confidence in Your Ability12:30 - Standard Training Structure14:50 - Surprising Run Tactics To Improve Half Marathon 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.

There were two athletes this year who looked unbeatable, Pogacar in cycling and Ingebrigtsen in athletics. Everyone was looking at them thinking, how will they ever lose? Yet, Pogacar lost the Tour de France and World Champs. And Ingebrigtsen just lost the world champs in the 1500m for the second year in a row. Even the best athletes in the world make mistakes on race day. Today we’re talking about 5 big racing mistakes you can avoid to give you the best chance of your best performance. Timestamp:00:00 - Introduction01:30 - Recovery Progression03:45 - Partnership with Dirty Warnny05:05 - The Upset of the Year07:30 - Win the Race First11:00 - Adjust Your Race Accordingly13:30 - How did Josh Kerr beat the unbeatable?16:30 - Why Your Racing Strategies Need To Change20:30 - The Most Obvious Race Mistake To Make23:10 - How Many Different Race Plans Are There?30:00 - The 1 Thing That Will Ruin Your Legs36:30 - You Must Do This Before Race Day39:00 - How Does Kristian Blummenfelt Do It?43:45 - Don’t Let Your Mind Beat You48:30 - How To Make Mistakes Like A Champion 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.

In this weeks case study episode one of our athletes had a time-trial improvement of 3 minutes in just 3 weeks! How is that possible? This is a 30minute, 16km time trial, repeated on the same course in almost identical conditions. We can tell you it’s not due to fitness gains, sure you can improve your fitness in 3 weeks but not that much. So what was it? We’ve said it before we’ll say it again, there are two key factor that defines a time trial that athletes continue to underestimate. This change is what helped our athlete improve by 3 minutes on the same course, in just 3 weeks. (As well as many of our other athletes achieving PB's). Whether you’re a cyclist doing a time trial race, or a triathlete where the bike leg is always a time trial, you need to understand this. And the longer the event, the more this matters. If he improved 3 minutes over a 30minute race: what would happen over 1, 2 or 4 hours? 00:00 - Introduction01:30 - 2 Tips to Improving Your TT time06:50 - Where Are The Biggest Gains07:40 - When to Ride Harder11:40 - How to Stay in the Right Zones 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/ Want access to Gerard's Famous Monthly Coaching Newsletter? Go here: https://www.trivelocoachingprogram.com/memos 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.

In today’s episode, we are joined by Paul Mckinnon, aka the Balanced Runner. Paul is an ex-professional field hockey player turned movement and running technique expert. He’s worked with top-level athletes across a wide range of sports and currently works with some of the most elite runners in the business, including Australia’s very own Brett Robinson who we know has been in scintillating form the past 12 months, breaking the Australian marathon record. If you’ve ever thought you need to change your running technique but thought it might be too late, or you’ll injure yourself, or you just don’t know how, this episode is for you. We go through some brilliant running cues and form tips to help you become a more efficient runner. Timestamp:00:00 - Introduction01:40 - Paul’s session of the day03:40 - Optimal Running Form07:00 - Form Correction Process10:55 - Role of Arm Movement15:35 - Person’s Ability to Change Technique17:10 - Running Misconceptions20:20 - Factors Affecting Form and Efficiency23:00 - Upright Running Form25:00 - Turning Off Muscles26:30 - Common Running Mistake30:00 - Relaxing the Upper Body31:00 - Hip Forward Movement32:30 - Limitations in Flexibility35:30 - Heel Lift and Knee Propulsion37:55 - Ground Contact Time40:00 - Most Efficient Running Method43:30 - Optimal Cadence45:15 - Paul Chelimo (Example)48:50 - Keeping Form in Fatigue51:00 - Running Mechanic vs Walking Mechanic54:50 - Role of Correct Mechanic in Injury Prevention1:01:15 - Paul’s Thoughts on Running Shoes1:04:15 - Paul’s Tips for Improving Form This episode is brought to you Giant Australia. The Giant TT bikes are the most used bikes by our TriVelo athletes, Giant are a part of the TriVelo family and we couldn’t recommend them more. 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.

We dive into Fiona's journey from overtraining and two decades of stagnation to a 54watt jump in FTP in 6 months. Tune in to find out exactly how we did it. Including what training sessions needed to change + what volume and intensity markers were right/wrong.  Timestamp: 00:00 - Introduction00:50 - What was Fiona doing wrong?06:30 - The biggest key change we made to volume08:00 - What power zones were most important11:25 - What intensity needed to change16:10 - How we can guarantee improvement 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/ Want access to Gerard's Famous Monthly Coaching Newsletter? Go here: https://www.trivelocoachingprogram.com/memos 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 make sure you are peaking perfectly in time for your race? You’ve selected your goal event, you’ve done all the training and hard work, but how do you know if you’ll be in the ideal shape come race week, and more importantly race day? We’re answering that question in today’s episode.  Timestamp:00:00 - Introduction01:25 - Gratitude03:00 - TriVelo Zwift Winter Series05:21 - UCI World Cycling Championship: Masters15:50 - Mathieu van der Poel Performance17:40 - Australian Women’s Athletics: 4 National Records Broken19:40 - Tour de Femmes: Demi Vollering Performance21:20 - Peaking: Getting it Right27:00 - Body’s Reaction to Tapper34:45 - Tapering Mistakes38:05 - Don’t Change Too Much41:00 - Vital Role of B and C Races43:45 - Don’t Go to the Race Exhausted44:50 - World Athletics Championships 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.

The expectation is that as you get older, you slow down and lose power. We can tell you this doesn’t have to be true. And this is what makes Lindsay’s story today so special We’re not talking about a 50-year-old improving here or a 60-year-old,  this is a very experienced 70-year-old, with a lot of fitness but who hasn’t progressed in years, who just gained 17 watts with our training structure. Timestamp: 00:00 - Lindsay's fitness background02:10 - What was he doing wrong in training?3:30 - How did he gain 17 watts with his level of fitness?05:30 - What specific sessions did we do?07:40 - The important things we focused on09:50 - How we got the end result 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.

Stage 16 of the Tour de France, the Individual Time Trial, set the scene for an intense showdown between two titans of the sport, Jonas Vingegaard and Tadej Pogacar. What happened that day left everyone speechless; there was hardly anyone who could have predicted the outcome wherein Vingegaard gained over a minute and a half advantage over Pogacar, positioning himself as the inevitable winner of the Tour de France.  This astounding performance left us in awe, the question that lingered was how Vingegaard managed to surpass Pogacar by such a considerable margin. This ride is a testament to the intricacies and art of time trialling. There are seconds to be gained and lost at every point of the race -  and today we discuss how you can gain maximum time in your own Time Trial (whether it be a ITT or Triathlon). Timestamp:00:00 - Introduction04:00 - Gratitude08:15 - Our Most Important Time Trial Practice Session13:00 - Understanding Time Trialling Strategy22:05 - How Did Jonas Beat The Pog By 1:30!?26:45 - The Power of Right Execution31:30 - Getting the Right Preparation35:20 - Tip #1: How To Get The Most Out Of The Course38:00 - Tip #2: How To Be More Aero40:22 - Tip #3: The Number 1 Thing To Improve Your Speed42:45 - Tip #4: What Are The Best Sessions To Do?45:50 - Tip #5: TriVelo's TT Method To Success We are super excited to announce that this episode is sponsored by Giant. If you’ve been a listener for a while you’ll know that we are proudly partnered with Giant in our TriVelo Coaching business for a long time, and now they are official sponsors of the podcast. This is the first time we’ve opened up sponsorship to the podcast, as we are very particular about who we work with, and The GIANT family are not just about bikes, but about being a community and looking after each other, and that is what we really align with. Plus, if we don’t say so ourselves they are the fastest bikes in the world, case in point the current Men's 70.3 and IM World Champions ride Giant (Gustav Iden and Kristen Blummenfelt). 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.