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.

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.