Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

We had 21 athletes compete in a Half Ironman recently, and almost every single one did a PB. Was this because of our elite coaching? Maybe a little, but it was mostly because the swim distance was cut short. Did athletes still PB their bikes and run legs? Absolutely! But it raises a really important point in triathlon races, are PB’s important, and how do we aim for one when there are so many varying factors? We believe it’s absolutely worthwhile aiming for a PB, but there’s a lot you need to consider to get it right. So we’re going to go through everything you need to know about how to PB your next triathlon. 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 - Gratitude04:30 - Embracing Mistakes06:00 - Marathon Boom15:00 - How To PB Your Next Race19:00 - Things To Focus On20:50 - How To Start The Time Trial36:00 - Where To Get The Most Gains41:15 - Internal and External Inputs52:00 - Efficient Transitions54:00 - Course Familiarity and 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.

Welcome to another case study episode!  Almost a year ago in December 2022, we received a message from Frank in sunny Brisbane, Australia. At 54, he was eager to take on a new challenge after a hiatus since conquering Cairns in 2011.  "Would you take on an old, average but determined bloke?" Frank asked. The answer, of course, was a resounding YES! The goal: health and fitness, with the Ironman as the ultimate milestone. Fast forward to now, and Frank's progress is nothing short of exceptional! From swim to bike to run, he's shattered his own records and defied expectations. Join us as we celebrate determination, growth, and the joy of pushing past your limits! Timestamp:00:00 - Introduction01:00 - Athlete Profile02:15 - Establishing Baseline04:50 - Key Training Focus09:15 - Crazy Numbers12:30 - Strategy and Determination16:10 - Exceptional 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/ 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 long do you spend reviewing your own race performance? Is it the 1 hour after the race? Is it that night? Do you mull over it for a couple of weeks? One of the biggest things we see holding athletes back from improving, is they don’t even know where they’re going wrong. Professional sports teams around the world will dedicate entire staff teams to conduct performance reviews on players on a weekly basis. Yet you might finish a race, with no idea where you could be finding improvement. And this isn’t just beginner athletes, just over the weekend, we had one of our top athletes finish scratching their head wondering; what happened there? They needed some external perspective into their performance. Being able to review your own training and racing is a guaranteed way to level up your performance, get the most out of yourself and as always, train smarter and race faster. So that is today’s topic. 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 - Athletes Post Race Response03:40 - Athletes Generosity04:50 - The First Goal of a Race09:07 - Coach and Athlete Journey16:40 - Objective and Subjective Data Analysis20:40 - Nick's Dirty Warrny Race24:30 - Race Results: Questions To Ask30:20 - Level Of Post Race Analysis Mastery37:40 - Close The Normalised and Avg Power Gap39:05 - The Best Time To Do Your Race Review41:51 - Post Race Analysis: Factors To Consider43:00 - Don't Attach Yourself To The Outcome51:30 - The Right Race Review 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.

Coming into the sport of triathlon or cycling, the learning curve can be overwhelming. There’s suddenly a large list of new equipment you have to get familiar with, you need to learn how to train properly, and turning up to races and events can be daunting.  So in this episode, we’re going through the biggest lessons we wish we knew as beginners, but this isn't exclusive to beginners, these sports are a constant learning process, and even the pros are still learning from consistent 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 - Introduction01:03 - Noosa Triathlon05:25 - What are our two major principles?16:00 - The pro with the most laser focus18:50 - Anne Haug's Killer Run27:20 - Principles Triathletes Need To Understand31:30 - Priorities in Bike Riding38:25 - Running mistakes in age-groupers45:12 - The key to swim training47:55 - Making Informed Decisions52:20 - Understanding Your Equipment55:00 - Your Plan Is Your Guide 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.

Dave came to us stuck and in a huge plateau with his cycling. He wanted to improve but felt like he was out of options. Mind you, he was already a very good rider - able to hold just over 40km/hr for a Time Trial. So how do we get someone in his position to break the plateau? And not just break it, but find an extra 4km per hour!? Find out in this week's case study episode. Timestamp: 00:00 - Introduction00:35 - Athlete Background02:15 - Not Reaching His Potential06:45 - Key Sessions of Improvement17:40 - Regular Time Trial Racing19:30 - Adapting to a New Equipment21:00 - Proper Execution24:20 - Biggest Race Win of Career27:00 - Healthy Athlete and Coach Relationship30:00 - Enjoyment and 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/ 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 welcome Sports Dietician Taryn Richardson from the Triathlon Nutrition Academy back on the podcast. Have you ever asked yourself, so what the hell should I be eating each day? In this episode, we dig deep into the daily requirements of nutrition for endurance athletes and triathletes.  From what foods to eat, what to avoid, macros to meal timing, and even protein sources, we've got you covered.  If you want to understand more about the fundamentals of nutrition, and what you should be eating (or not eating) day in and day out, Taryn is running a 3 day triathlon specific online camp, for FREE! You can register below: Register for fuel school through this link: https://www.dietitianapproved.com/fuelschool Timestamp: 00:00 - Introduction01:10 - Fundamentals of Daily Nutrition05:10 - How Many Servings Of Fruit and Vegetables?06:00 - Why Variety Is Better07:30 - Optimal Servings12:15 - The Problem with Too Much Fibre14:05 - Macro and Micro Nutrients20:20 - How Much Should You Consume?25:00 - Reflecting on our Nutrition29:00 - The Problem With Count Calories36:30 - What to do when you make a Mistake with Nutrition42:00 - Nutrition Timing for Triathletes43:50 - Myths on Nutrition45:45 - Tips on Fueling Before Morning Sessions51:50 - 3 Day Nutrition Camp 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, Lucy Charles shatters the Kona course record and blows us away with a shock win; Ironman is rivalling the PTO with a new racing schedule and we dissect the Norwegian training method to pick out the parts that you can do in your own training as an age grouper, and warn you of the parts you should avoid.  We can learn a lot from the pros, but we shouldn’t always copy the pros. So in this episode, we’ll take you through all the do’s and don’ts. Timestamp:00:00 - Introduction01:00 - Gratitude05:50 - Lucy Charles-Barclay's Epic Kona Win13:50 - New Ironman Format19:20 - Crazy Cycling Fans21:40 - What is the Norwegian Method23:10 - Difference Between Age-groupers and Pro's26:45 - Concentrating on the Performance vs Results28:10 - Regular Testing: Lactate Testing31:30 - How Much Volume Is Necessary35:45 - What To Do On Weekends39:15 - What Training Intensity To Stick To41:45 - How Much VO2 Work45:30 - How Much Sub-Threshold Work48:45 - Double or Triple Training Days?49:40 - Altitude and Heat Training Camps50:30 - Hill Training52:40 - How Much to Race54:50 - Self-experiment with Norweigean Method 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 back to another case study episode where we break down a specific athlete’s improvement and what we changed to help them. Today’s athlete is Grant, a super-strong cyclist who decided he wanted to try his hand at running. Alarm bells always go off when someone wants to make a radical shift and go from a high-level cyclist to basically a beginner runner. Tune in as we dissect his transition, how we safely built him up to a half marathon (in a short space of time), and how he dominated the event! Timestamp:00:00 - Introduction00:30 - Athlete Background06:00 - Transition to Running11:30 - Key Running Specific Sessions14:30 - Half Marathon Key Preparation18:00 - What Happened On Race Day 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 scariest part of overtraining is that we often don’t realise it’s happening until it’s too late. Overtraining can have wildly varying consequences, you might get lucky and get away with something mild, or you might end up with long-term injury, illness, or the loss of motivation to train or compete in any way. On this podcast, we’re huge proponents of enjoyment being the number one goal: and a loss of enjoyment usually means something has gone seriously wrong. So in this episode, we’re talking about 7 signs to look out for before it’s too late.  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 - Introduction01:45 - Gratitude09:00 - Kelvin Kiptum's Marathon WR19:30 - Women's World Record: Tigst Assefa21:00 - Impact of Shoe Technology24:00 - Kona Ironman Women's Race29:00 - Warning Signs of Overtraining38:00 - Warning Sign #140:22 - Warning Sign #243:45 - Warning Sign #345:00 - Warning Sign #449:50 - Warning Sign #550:30 - Warning Sign #654:40 - Warning Sign #755:20 - Overtraining Solutions 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 back to another case study episode where we break down a specific athlete and what we changed to help them improve. Today’s case study focuses on something we don’t talk about very often, and that is critical power numbers. When we say ‘Critical power numbers’ here, for simplification we’re just referring to what's your best power against certain times, meaning; what’s your best 1min power, 5min power, 10min power, etc. And today’s athlete is Jake, a cyclist who came to us as a very strong rider, who really loved focusing on these numbers and wanted our help improving them. Timestamp:00:00 - Introduction01:45 - Athlete Background05:40 - Goals and Areas of Improvement09:45 - Jake's Power Numbers10:40 - The Keys To His Improvement15:00 - What Needs To Happen NextIf 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.