Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Every year this is one of our favourite episodes to record, as we get to reflect on the year and all the incredible learnings we’ve had. It’s one of the most valuable things we can do and we find when we force ourselves to answer these questions we gain such incredible insights from the year. Join us in figuring out what we're changing in our training based on what we've learnt this year. 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 - Introduction02:45 - Biggest Gratitude of the Year05:50 - Biggest Lessons of the Year 202306:30 - Lesson #1: What Is The Right Mindset13:50 - Lesson #2: Individualized Factors to Success18:00 - Lesson #3: Pursuing Balance32:30 - Lesson #4: Training Strategies and Approaches35:30 - Lesson #5: Preparation and Planning40:30 - Better Informed = Better Decision Making43:30 - Lesson #6: Self-Worth and Value54:00 - The Value of Being Vulnerable 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Our aim with each episode is to bring you a well thought out and planned topic to help you train smarter and race faster. Every so often though, we have an unplanned discussion that turns into its own super valuable topic: This was the case today: we started the episode with one topic in mind and ended up diving into a candid discussion on race tactics, offering insights relevant to athletes of all kinds—cyclists, triathletes, and runners alike. In this raw and powerful conversation, we explore the mindset and tactics crucial for success. Join us as our 'Supercoach' takes you through his elite racing IQ and mindset strategies to help you perform at your best. 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 - Introduction02:50 - Gratitude07:00 - Fun in a Time Trial9:15 - Stage Race Weekend10:45 - Race Tactics15:00 - Tour of Bright Jersey16:20 - Coach Nick's Stage Race Performance21:45 - Trivelo Athletes Time Trial Performances27:20 - Limiting Your Loses31:15 - Al's Tactical Performance36:00 - Last Stage Race Tactics39:00 - Digging Deep In the Race43:00 - Knowledge of the Course45:15 - Smart Riding and Training54:30 - Identifying Key Periods to Race57:30 - Simplicity and Consistency in Training01:01:00 - Experimenting in Training01:05:30 - Value of Regular Testing in Training01:09:30 - Trivelo Giveaway! 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Welcome to another case study episode where we delve into the success story of our athlete, Roland, a 24-year-old med student who recently clinched victory at the Melbourne 70.3 Half Ironman (overall age group win).  Join us as we analyze Roland's winning strategy, training regimen, and performance critiques. Despite his impressive win, we explore areas for improvement and discuss the gains he left on the table during the race execution. Winning a race with thousands of participants is a remarkable feat, and we'll highlight Roland's achievements, including his 9th place finish among the pros. Tune in for insights on how Roland trained smarter to race faster. Timestamp:00:00 - Introduction01:50 - Athlete's Background04:45 - Incredible Power and Endurance06:25 - Testing and Execution08:00 - Massive Improvements11:30 - Keys to Race Day Improvements16:40 - Race 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. In this episode, we sit down with Pro Cyclist Brendan 'Trekky' Johnstone for a comprehensive breakdown of his intense season. We interviewed Trekky at the start of this season and he had some big aspirations, but the season went far from what he hoped. And halfway through the year, he almost quit completely.  From standout performances to tough moments, Trekky shared an honest insight into the year, the lessons learned about himself, and the lifetime Grand Prix series.  This is a must-listen episode for every athlete, as his year was an exact representation of the hardest parts of the sport that we'll most likely face at some point. Tune in for an honest and inspiring conversation about the highs, lows, and the road ahead in Trekky's cycling career. Timestamp:00:00 - Introduction02:00 - Trekky's Season Recap06:30 - Season's Downhill: Overtraining11:20 - Lessons From The Lows17:30 - Balancing Training, Racing, and Recovery19:40 - Plans and Expectations for Nationals23:30 - Simulation Rides and Recovery26:00 - Coach Nick's Perspective on Trekky's Journey28:00 - Getting Through The Lows31:35 - Confidence and Self-Doubt35:00 - The Turning Point43:17 - The Dark Patch 44:00 - Best Moments: Podium Finish56:57 - Incredible Result: 7th Overall 1:00:50 - Lessons In Resilience1:03:20 - Nick's Experience with Dirty Warrny1:06:36 - Trekky's Dirty Warrny ExperienceIf 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. 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.

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. 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.