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A Triathlon and Cycling podcast dedicated to help improve you as an athlete. If you're a triathlete competing in Ironman, Ironman 70.3 or Olympic triathlon this is for you. Hosted by expert Triathlon coach and Australian Ironman Champion Gerard Donnelly, listen in to help you Train Smarter to Race Faster
 
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On today's episode we got to speak to Australia's current number 1 ranked Triathlete Natalie Van Coevorden. Natalie comes from a swimming background, has competed now at seven world championships for Australia from junior to elite. She trains and competes both domestically and internationally, mostly on the WTS (World Triathlon Series) circuit wher…
 
On last weeks podcast we discussed 3 workouts you absolutely must include in your training week. In this episode, we’re looking at 3 common training sessions that most athletes are doing, which you absolutely should NOT be doing. In other words, 3 workouts you should be avoiding like the plague. We discuss them in detail in this episode. And as alw…
 
There are a wide range of sessions you could do, but in this episode we ask the question, what are the must do’s? What are the training sessions you cannot miss? From a coaching perspective, all training sessions are created equal, and in an ideal world we don't miss any sessions. But if we had to pick, which ones are really the most valuable sessi…
 
Cramping. If you're an athlete that cramps regularly, that word will send shivers down your spine. The violent, random, sharp muscle spasm that is cramp is one of the worst things to experience in an endurance event. So what can we do about it? The solutions to cramping range from old wives tales to contradictory scientific research. So we invited …
 
Over the last few weeks we've had some great questions from our TriVelo athletes about their training and racing. So in today's episode we decided to answer those questions and share some of the great conversations we've been having. Today's topics included: Celebrating Australia Day at the Giro Did our INEOS prediction come true? The state of cycl…
 
Dane is an elite marathon runner, a physiotherapist and a man who loves running so much he started his own running blog and podcast, just so he could talk more about running! His impressive palmares include: A Marathon PB of 2:22:40 Winner of 2019 Adelaide Marathon and 2018 Hobart Marathon A Half-Marathon PB of 1:07:49 We got to ask Dane all about …
 
It's been a while, but more and more of us are looking to 2021 with genuine races on the calendar again. So which race should we pick? Should we go for an IM? A 70.3? The biggest Gran Fondo? In this episode Gerard breaks down the factors his athletes MUST consider when selecting a race. If you don't do these things, you risk having a horrible race …
 
On this week's episode, we interviewed special guest Brodie Sharpe. Brodie is a qualified physiotherapist and host of 'The Run Smarter Podcast'. Running Smarter to Brodie is about giving evidence-based advice to runners and breaking down common running misconceptions and myths that aren't serving them. This episode is so important for athletes to l…
 
Are your expectations of yourself realistic? Do you expect faster results than you're currently getting? Is this a problem with your coach, your program or you? In this episode we talk about understanding where you are on your own journey, and how to know what to REALISTICALLY expect from yourself, whether you're a beginner, intermediate or advance…
 
We're all guilty of trying to train like professionals and attempting to stick to a training schedule like a pro... But the reality is, we're amateur athletes, we're age groupers, we can't afford to train like pros. BUT, we all want the same thing, to improve. And we can often beat ourselves up for not training as well as we'd like. Too often the "…
 
Wow! What a finale to one of the greatest Tour De France races of all time. There is so much to cover in this weeks episode, and as always, so much for us to learn! Whether you're a cyclist or triathlete, the final Time Trial of the Tour de France was a stage to remember AND pay attention to. Here's what we covered: What was the biggest mistake of …
 
There is so much still to learn from The Tour, that we're unpacking the entire second week: Being "Race Ready"; you should be ready to race at a moment's notice and know how to get yourself in race form in a short period! The best and worst tactics of the week Mastering the art of racing How to make sure you're a part of the "winning" move Which te…
 
We can't help it, the Tour is on and it's all we want to talk about. If you're a cyclist or triathlete, there is so much to learn watching this race, we unpack everything that's happened in the first week of the tour and what you can learn, including: Breaking down the best and worst race tactics How to prevent poor race performances Why losing is …
 
How do you win more races? You need to have the best tactics! That is the topic of today's episode. PLUS, The Tour de France has started and we are so excited to talk about it. In this episode we cover: How to outsmart your competition The first few stages of the Tour! The correct/incorrect tactics we've already seen unfold How easy is it to injure…
 
Over the last month we recorded more than 60 PB's in our athlete power results... So how have we done it? The answer is in this podcast episode: INDOOR VS OUTDOOR TRAINING This episode also includes: Reviewing one of the best cycling stages we've seen for years Am I an indoor or outdoor rider? What's harder, Alpe d'Huez on zwift or in real life? Mo…
 
How do you properly peak for your race? How do you make sure you're in the best form possible for your biggest race? How do you hold form? How long can you actually hold form for? FORM can be complicated, but it can also be simple. In this episode, we explore form, including: The mistakes most athletes are making when trying to peak Why it's not ju…
 
Everyone wants to go faster on the bike, So how do we do it? In this episode we discuss 7 of the top ways to improve your average speed, including: Why training in a bunch could actually be making you slower How do you compare your speed across different conditions? Why focusing on your speed can actually decrease your performance What's a better m…
 
So you want to finish your BEST Half-Ironman 70.3... Or maybe your first... How much do you need to train? How long do you spend on the swim, ride or run? We answer all of these questions in this episode, PLUS: Why even if swimming is your weakest sport you STILL shouldn't spend more time on it Why age groupers need to stop trying to train like PRO…
 
Who's responsible for success, is it the coach? Or the athlete? In this episode we dive into this question, how this responsibility is shared, and the expectations of each person in the coach/athlete team. Because when the coach or athlete get this wrong, it is detrimental. And specifically how Gerard found this out first hand when he made the bigg…
 
How do you know what's a realistic vs unrealistic goal for you? Have you ever set a goal and thought... is this achievable for me? Am I dreaming thinking I can do this? In this episode we talk about the concept of "knowing your limits", how to set goals that inspire you but aren't outside your capabilities. And most importantly, what are you willin…
 
What is the one thing that will supercharge your improvement above anything else? Hint: It's a lot simpler than you think. And before you roll your eyes, this ONE thing is probably the factor most responsible for all of our athlete success! In this episode we also cover: How this one thing led Gerard to a 4th Masters National title in 2019 What too…
 
Is your pain threshold high enough to run on broken legs? What's your limit on how far you're willing to push your body? In this episode we talk about respecting your event enough to be well prepared for it, and if not, what are the consequences you will suffer. For most triathletes, suffering is the choice made when entering the sport. We relish i…
 
With the crazy amount of triathlon equipment available, what's going to give you the best reward for your money? The answer to this question lies in your mindset around your goal... Most people are looking for the "cheapest" value upgrades or the best bargains. We don't. But, we don't look for the most expensive either. Instead, we ask the question…
 
What tricks would gain you a winning edge over your competitors? If athlete A and athlete B both have the right training program, what's going to make the difference? What could give you a competitive advantage? In this episode Gerard reveals some of his top secrets in training and in racing to get the best edge over your competition. These secrets…
 
Are you more of a swimmer or runner? In the world of Triathlon, you need to be both! But most people are falling short in one or the other. So what are the KEY things you MUST know to become both a better swimmer AND runner? We talk about the most important factors that will determine your swim and run performance in this podcast. Specifically, we …
 
In today's episode we're talking about a topic that we've all experienced to some degree, nerves on race day! No matter what level you are, race day nerves have a different meaning for you. In this episode, we discuss: How Gerard handles race nerves no matter how BIG the race is How athletes completely derail their race due to anxiety Why the solut…
 
Serious question = How'd your training go this week? In fact if you look back, how was your training the last 3 months? In this episode we take a look at what we did with our athletes to get them to improve OUT OF SIGHT the last 12 weeks, and what they were doing that most people weren't. Hint: It's the sexiest type of training you can do... In thi…
 
Want to learn 4 hacks to improve your bike performance? These are the 4 biggest factors triathletes need to consider on the bike leg. Although we are focusing on triathletes in this episode, these 4 bike hacks do also apply to cyclists. The 4 Performance Hacks you need to know are: What kind of bike should you be riding? The worst type of bike trai…
 
What is the cycling and triathlon industry like from the business side of things? From the age grouper to the professional, the bike you ride matters. So who is responsible for our bikes? Today's guest is not a professional athlete, or a doctor, or a nutrition expert, but a man who has an inspiring story nonetheless, who is a very dear friend of Tr…
 
What is mental toughness? We’ve all been in a training or race situation where there is a decision to make, are you going to be mentally tough and push through the pain, or are you going to give in and give up? If you’re like most people, you have probably done both. Pushed through sometimes, and given up sometimes. So what does it take to be menta…
 
Samedi. 55ème jour de confinement où JE RESTE CHEZ MOI … SANS INTENSITÉ ! Encore une forme limite … Je n’aille même sur le vélo ! Enfin, j’enchaîne quand même 20 min d’échauffement puis 10 min sur la plaque + 10 min récup et 15 min sur la plaque + 15 min récup … Avec 4 km à +/- 4’10” / km. Finalement, pas si fatigué que ça le vieux ! En tout cas, j…
 
Jeudi. 53ème jour de confinement où JE RESTE CHEZ MOI … SANS INTENSITÉ ! Petite forme aujourd’hui qui ne me permet pas d’envisager de faire des blocs trop forts (toujours pour rester en mode faible intensité), du coup, j’opte pour 20 min échauffement puis 3x(10 min sur la plaque – 5 min récup) pour finir par 10 min de retour au calme. En tout cas, …
 
In Part 1 you heard about the Ironman Athlete and Doctor, Mitch Anderson and his incredible career. Now comes the rollercoaster part of the story. What does it take physically to be able to ride at high speed for 12 hours straight? And then a year later attempt the 24 hour record? What does it take mentally? Knowing what you're doing to your body..…
 
Mardi. 51ème jour de confinement où JE RESTE CHEZ MOI … SANS INTENSITÉ ! Même type de séance que les dernières fois, mais je varie un peu les plaisirs : 1h15 découpée en 25 min échauffement petit braquet + 20 min sur la plaque (gros plateau) + 10 min récup (comme échauffement) + 10 min re-sur la plaque et enfin 10 min retour au calme. Deuxième jour…
 
This episode was so jaw dropping that we forgot we were conducting an interview and were left totally speechless. Shocking, inspiring, scary and super human are some of the words to describe this story. Think about this for a second, how long could you ride at 42km/hr for? 30mins? An hour? Imagine trying to ride at 42km/hr for 12 hours... Or imagin…
 
Lundi. 50ème jour de confinement où JE RESTE CHEZ MOI … SANS INTENSITÉ ! Même type de séance que les dernières fois : 1h10 à jouer avec le développement (les plateaux avant) et pas la résistance du Home Trainer. Donc entraînement de ce soir : 20 min échauffement petit braquet + 15 min sur la plaque (gros plateau) + 10 min récup (comme échauffement)…
 
Dimanche. 49eme jour de confinement où JE RESTE CHEZ MOI … SANS INTENSITÉ ! Un entraînement cantonné à du HT puisque je n’ai eu le temps de le faire qu’en fin de soirée. Une fois que tout le monde est à table… Pas trop le choix ! Au programme, simplement 50 min sans aucune intensité. Ni au niveau du HT, ni au niveau du développement. En tout cas, j…
 
Samedi. 48eme jour de confinement où JE RESTE CHEZ MOI … SANS INTENSITÉ ! Après ma connerie d’hier, je me contente de faire encore plus d’endurance que d’habitude. 1h05 avec 20 min d’échauffement petite développement et sans résistance sur le HT, 10 min sur la plaque sans plus de résistance, 10 min récup comme l’échauffement, 10 min re-sur la plaqu…
 
Vendredi. 47eme jour de confinement mais j’ai déconné. J’avais besoin de changer d’air et de m’oxygèner … Alors même sans trop d’intensité, je suis sorti courir … Un peu trop … 17 km alors que ça fait 7 semaines que je n’ai pas fait plus de 3 km … En tout cas, je reste sur mon objectif de faire de l’endurance! Ma vidéo du jour : Ma reco #Podcast : …
 
In today’s episode, we're talking everything running! We love running, it's a really fun topic, and if you're a triathlete or runner, we think you'll really enjoy this episode. We covered: Why do triathletes need to run fast in long distance events? How do you go about improving your running speed? How many timer per week should a triathlete run? H…
 
Mardi. 44eme jour de confinement où JE RESTE CHEZ MOI … SANS INTENSITÉ ! Au programme ce soir : 1h10 de HT avec des alternances 0 résistance et légère intensité (travail sur la plaque). En tout cas, je reste sur mon objectif de faire de l’endurance et de monter le bon exemple ! Ma vidéo du jour : Ma reco #Netflix : BlackLightning saison III .…
 
Samedi. 41eme jour de confinement où JE RESTE CHEZ MOI … SANS INTENSITÉ ! Après une nouvelle frayeur de ma chère et tendre, enceinte de 25 semaines, tombée en sortant de la douche, petit entraînement avant l’apéro Skype avec les copains sportifs Au programme, 15 min échauffement 3 x (5 min intensité légère sur la plaque – 5 min récup) 5 min retour …
 
Ironman athletes are a special breed, and Tim Van Berkel is one of the top Ironman athletes in the world! Tim started his pro career back in 2005, and has had multiple career Ironman and 70.3 wins, podiums and special results. Including a career best performance of 7th at the Ironman World Championships in Kona. We sat down and had a great chat wit…
 
If you want to get our FREE Expert Secrets Cheatsheet of the very best tips and advice from the experts on our podcasts, all in 1 PDF, to help you train smarter and race faster, go to getfastpodcast.com In today's episode, we talk about the biggest mistakes Triathletes make when training for and competing in an Ironman or 70.3. These are by no mean…
 
Want to learn the best expert secrets from all our podcast guests in 1 PDF? Get our FREE podcast bonus download here: getfastpodcast.com/hayman This week we got to speak to Australian Cycling legend Mathew Hayman. Mat had an incredible career spanning 18 years, a Commonwealth Games Gold Medalist, rode on 3 of the biggest pro cycling teams, holds th…
 
It’s a crazy time right now, unprecedented is the word being thrown around a lot and it is the most appropriate word. No one knows what’s going to be happening because things are changing hour by hour. BUT, we’re here to talk about something we can control, and something we love doing, and that’s training, exercising, and improving ourselves. In th…
 
What does the Corona Virus mean for you and your training? What should you do in this unprecedented time? Should you stop training? Train less? Train more? Is it really too much to train in a group? There are a lot of questions right now, as the world faces a huge challenge in the face of a pandemic. We recorded this emergency episode as to how we …
 
Our episode with Dr Harry was so popular that we had to get him back for a Q and A. We had a lot of you send in questions after trying Dr Harry's "ketogenic" advice, and in this episode he answers the most common questions and goes into further detail about everything you need to know, including: Does eating 'keto' risk your metabolism? Can you int…
 
If you're as confused as most of us about nutrition; what should I eat? When should I eat it? How much should I be eating? Then this podcast episode is for you. What an episode this was! We had special guest Dr Harrison Weisinger on this week, who not only happens to be a cycling enthusiast, but really specialises in helping both the general public…
 
To finish off 2019, in true Christmas spirit we decided to talk about the 12 biggest lessons we have taken from this year: 1. The most important first step in the training process you cannot miss 2. Why do so many TriVelo athletes do so well at Time Trials? 3. Most people's weakest training area (and what you need to do about it) 4. The one big thi…
 
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