Our athlete Lauren just ran her FASTEST marathon ever, smashing her personal best by 43 minutes. She went from a 4:12 marathon PB to 3:29. That's 5:58 to 4:58min/km pace pace! In this episode, we tell you how she did it. What training did she do? What sessions did we change? How many days a week did she train? How many km's a week did she run? It's all here for you. This is part of a new series we are doing, a weekly case study on our athletes and what changes we are making to help them improve. Enjoy! Timestamp:00:00 - Introduction01:00 - Frequency | Volume | Intensity02:50 - Key Changes and Cross-Training08:00 - Execution and Testing11:05 - Core Sessions13:30 - Key Takeaway 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 today’s podcast episode, we welcome back our favorite swimming expert, Brenton Ford from Effortless Swimming. He is someone whose opinion and advice around swimming technique, analysis, and stroke improvement is one we hold in the highest regard.  We always love having him on and he always provides such great insight because he has such a wealth of experience coaching so many athletes individually with their stroke improvement, and technique to basically help athletes swim faster.  Swimming is one of those frustrating sports where the harder you try you don’t necessarily swim faster and so that’s why this technique side of things is so important.   Timestamp: 00:00 - Introduction 04:00 - How to Tackle the Fear of Open Water Swimming 05:45 - Pack Swimming 08:55 - The Bubbles 10:30 - Starting Small 14:30 - Techniques to Overcome the Natural Fear 17:00 - General Principles 20:30 - How to Face Anxiety 26:30 - It’s Okay to Float 30:30 - Open Water Techniques to Train for 34:10 - Sighting: Keep It Straight 37:30 - How to Train in the Pool 40:00 - How to Increase Stroke Rate 43:38 - Open Water Drills on the Pool 45:20 - Optimal Swim Volume 49:30 - Swim Intensity Training 56:20 - Avoiding Injury from Training 59:30 - Creating Balance in Swimming 1:00:45 - Swim Training Ratio 1:04:40 - 3 Most Common Mistakes to Improve 1:09:00 - Effortless Swimming Coaching Process 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 year in our TriVelo group, we had two insane but very different FTP improvement results in athletes. Athlete A went from 4.1w/kg (300w) to 5.0w/kg (360w) over a 16-week period. Athlete B went from 2.9w/kg (220w) to 3.8w/kg (285w) over a similar period. The difference? One athlete did mostly zone 2 training mixed with a bit of high intensity, the other did purely high-intensity sessions with minimal to no zone 2. So do you really need to do zone 2 training?  There are a lot of factors at play here, and we’re going to discuss them later in the episode. It’s a great case study of what was essentially zone 2 vs VO2 max training. Timestamp:00:00 - Introduction01:30 - Gratitude04:00 - TDF Athletes Form11:00 - TDF Strategies15:00 - What Are Jumbo Visma Doing?17:30 - Wout’s Incredible Performance20:00 - Giro Donne21:00 - World Champs Athletes Form22:50 - Gerard’s Recovery Journey26:00 - Racing Out of Form30:00 - Case Study: Zone 2 vs High-Intensity Training37:50 - Do We Need To Be Doing Zone 2 Training?43:45 - Is Zone 2 Training Worthwhile?48:15 - No Shortcuts 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.

As an athlete, you turn up to a race hoping you’ve done enough to perform well. You’ll think back to your preparation, and wonder if your training program has you in good form, will you perform at your best, will you feel good, will you be able to push the top of your limits, and more? This is the ultimate goal of every athlete, how do I get fitter, so that I can go faster for longer, and delay that fatigue. There’s nothing better than turning up to a race, fresh, tapered, in form, and when you start your goal race pace feels comfortable. You get through the first half of the race feeling strong, confident, and ready to give it your all in the second half and execute a PB. That’s the dream. So how do we get into that form? What specific training can we do to help delay that fatigue for longer?  We talk about a lot of general workouts in these episodes, but today, we’re going to give 5 specific session examples that you could use in your training week. Timestamp:00:00 - Introduction01:30 - Gratitude02:00 - Gerard’s Recovery Journey05:00 - Australian Win on Cricket07:04 - Training Peaks Fitness Score08:15 - Health Apps Inaccuracy18:15 - 5 Training Workouts to Delay Fatigue19:00 - Warm-up Protocol Before a Training Session22:15 - Workout #128:10 - Workout #231:15 - Workout #337:05 - Workout #445:20 - Workout #5 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.

Today's episode features Emma Jeffcoat, one of Australia's top triathletes with a decade-long presence in the global triathlon level. She boasts a wonderful career already with 13 Professional wins, 26 podium finishes, and representing Australia at the 2021 Tokyo Olympics. Tune in to gain raw insight into her triathlon journey, including the psychological work she has undertaken; essential for all athletes dealing with varying results, managing consecutive injuries, and facing the weight of expectation around major events like the Olympics. Emma's story exemplifies that success in sports extends beyond training, emphasizing the importance of the individual behind the training. Timestamp:00:00 - Introduction00:41 - Introducing Professional Triathlete: Emma Jeffcoat03:40 - Emma’s Training Session for the Day05:45 - Emma’s Rehab Running Program09:30 - Journey Through Injury15:00 - Managing Injury Mentally22:15 - Taking a Much Needed Break 24:40 - Stresses that Contribute to Injury31:15 - Preparation for Paris after Injury39:15 - Tokyo Olympic Experience43:00 - Key Takeaways from the Olympics46:00 - Training Sessions for Tokyo Olympics56:15 - Emma’s Best Training and Racing1:01:10 - Training Volume for Olympics1:08:45 - Run Training after Injury1:11:05 - Fueling Properly to Improve Performance 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.

What Jakob Ingebrigtsen is doing in athletics right now is insane. He's the current 5000-meter World Champion 1500 meter Olympic gold medalist and last weekend he obliterated the rest of the field in a world record for the 2-mile distance. He won by a massive 4 seconds where he was so far out in front of the rest of the field, it actually looks like a high school race. Plus he's only 22 years old, meaning we could be witnessing the start of one of the most historic athletic careers in history.  So how is he so good? And what is he doing differently from all the other athletes out there?  The Ingebrigtsen family including his father, who is his coach are renowned for some of their strange or unique methods and approaches to training and racing. And today, we're going to discuss 15 of their known training and racing principles that have propelled him to this level. Timestamp:00:00 - Introduction02:20 - Gratitude04:15 - Gerard’s Recovery Journey07:30 - Training Opportunities and Motivation10:15 - Paris Diamond League World Records12:50 - Jakob Ingebrigtsen’s Training Principles17:00 - Principle #1: High Volume21:00 - Principle #2: Consistency (No Rest Days)22:40 - Principle #3: Conservative (Health is Priority)24:40 - Principle #4: Don’t Go too Hard in Training26:30 - Principle #5: Minimal Track Sessions29:30 - Principle #6: Must Do Hill Repeats32:00 - Principle #7: Use Races for Intensity34:40 - Principle #8: Race All Year Round37:25 - Example Training Week42:20 - Principle #9: Good Quality Sleep43:30 - Principle #10: Eating Easily Digestible Foods 45:30 - Principle #11: Conserve Energy for Race Day45:55 - Principle #12: Pre-race Nerves (Practice to Calm Yourself)50:00 - Principle #13: Having a Race Plan, but Be Open Minded53:45 - Principle #14: Get to Your Race Pace as Fast as Possible56:15 - Principle #15: Aim for Negative Split 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.

Welcome to the 2nd part of our two-part episode on training skills to improve your speed. The significance of these skills in your training and racing cannot be overstated, hence we find ourselves presenting this topic in two parts. In our previous episode, we focused on effective training specificity, understanding patience in improvement, mastering the art of data utilisation against your own individual needs, and more. Tune in as we go through our biggest lessons in Part 2.   Timestamp: 00:00 - Introduction 01:10 - Gerard's Recovery Journey 03:00 - Benefit of Technology 05:30 - Women’s 1500m World Record 10:25 - Exciting Diamond League Performances 15:45 - Taking The Risk. 17:00 - Top Training Skills to Master Continued 18:10 - Ability To Adjust Execution and Expectations 23:35 - Taking Ownership 26:00 - Looking At Data Objectively 36:40 - Identifying Key Sessions in Training 42:00 - Ability to Identify and Understand Strengths and Weaknesses 48:00 - Testing Improvements 50:20 - Get This One Right! CONSISTENCY 54:15 - Personal Favorite Skill 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.

Take a moment to reflect on your training abilities. Are you truly proficient in training? Do you believe your training methods yield effective and efficient results? It has been observed that even when two athletes are provided with identical training programs, their experiences and outcomes can vary significantly. Training well is an art. In this episode, we will guide you through the essential training skills you should strive to develop in order to maximize your training potential and ultimately enhance your performance.  Timestamp:00:00 - Introduction01:45 - Trusting the Process03:30 - New Shoe Rotation05:25 - Lionel Sanders’ Nutrition13:10 - Form is not Forever18:40 - Seeing pros at the start of the season vs the end20:50 - Top Training Skills to Master21:17 - Preparing Properly for a Session27:55 - Being Patient with Improvement38:45 - Getting and Understanding Data43:18 - Respecting Your Ability 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.

Professional athletes, particularly triathletes, cyclists, and runners, typically train for 25 to 35 hours per week. However, the average age group athlete typically has a maximum of 10 to 15 hours to train, with a more realistic range of six to 10 hours.  In this episode, we will discuss why it is not advisable to follow the exact same training program as a professional athlete. While we aim to learn from the pros, we only want to model not copy their methods to improve our own training. Otherwise, we are setting ourselves up for failure by attempting to adhere to an unrealistic program.  Tune in to find out the optimal weekly training volume for the age grouper. Timestamps:  00:00 - Introduction01:20 - Gratitude04:00 - Gerard’s Recovery Journey12:00 - Why We Do This Every Episode18:45 - Incredible Racing Experience in China23:00 - Coach Gerard's Race Team Tactics26:00 - Racing and Surviving a Breakaway35:45 - How Did Roglic Win The Giro?38:38 - Top Athletes Still Make Mistakes46:40 - Age is NOT a limiter49:00 - Friendship in Sports: Cavendish and Thomas51:50 - Training: Age Groupers vs PROs59:00 - Training Expectations and Motivations1:05:00 - Our Biggest Training Myth Dispelled1:09:00 - The Love/Hate Relationship of Training   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 today’s episode, we shift our focus to the Olympic triathlon, a widely pursued triathlon distance. The Olympic triathlon consists of a 1.5-kilometer swim, a 40-kilometer bike ride, and a 10-kilometer run. And it takes specific training and racing preparation to get it right. This episode is a part of our ongoing series on effective event training. We've covered a range of challenging races, including marathons, half marathons, Ironman, and half Ironman.  Timestamps:00:00 - Introduction01:00 - Gratitude03:25 - Rehabilitation from Injury06:20 - Generosity of People07:15 - Giro d'Italia: Remco Time Trial and Covid12:00 - Racing to Feel: Get In Tune with Your Body21:00 - La Vuelta Femenina24:40 - Norwegians Not Performing Well26:50 - Form is Fleeting28:35 - Expectations: Perform When it Counts31:30 - Olympic Distance Triathlon: Swim Training36:20 - Olympic Distance Triathlon: Bike Training45:00 - Olympic Distance Triathlon: Run Training48:30 - Importance of Running off the Bike training53:00 - Race Day Warm Up57:30 - Practice Race Day Nutrition1:00:30 - Race Logistics 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.