Podcast appearances and mentions of jordan donnelly

Matthew Marquardt might be the most impressive man in pro triathlon. How do you compete with the best in the world while studying medicine full-time? Matthew Marquardt joins the podcast to share how he manages training, racing, medical school, and life outside sport. We also dive into his dominant win at Ironman South Africa, solving his long-term cramping issues, and what's next on the road to Kona. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. 00:00 - Introducing Matthew Marquardt00:40 - Recap of IRONMAN South Africa13:21 - Why Matthew chose to race Cape Epic21:50 - Managing total stress load and high performance28:24 - Race strategy: Surge vs. hold back31:24 - The mental and physical taper process39:14 - Solving the mystery of race-day cramping52:14 - Identifying patterns and triggers for cramping54:07 - Training volume and the comparison trap with other pros58:50 - Season goals and the path to Kona01:00:42 - Learning from past mistakes in IRONMAN racing01:04:14 - A look into Matthew’s daily routine and workload If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

In this episode, we delve into the fundamentals of amateur athletic improvement by cutting through the modern "noise" of endless training theories. Drawing from decades of experience from Supercoach Gerard, we wanted to compare old-school methods with modern elite approaches to provide the BEST practical advice for age-group athletes. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. 00:03 - Head Coach Gerard Donnelly’s 40-year career02:23 - Letting go of old school methods05:35 - Social media's impact on training07:51 - Value of long endurance training14:12 - Hill repeats in modern programs18:39 - Insights from elite athlete interviews25:52 - Consistency over intensity for amateurs28:23 - What is ”Double Threshold Fever"34:01 - Customizing training to individual needs43:32 - Pacing lessons from World Tour riders51:58 - The search for the perfect program54:10 - Balancing data with body signals59:18 - Decision-making for racing with injuries01:10:29 - Gratitude segment and staying grounded If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content. See omnystudio.com/listener for privacy information.

Jordan looks at 2 Timothy 2, reminding us that God refines us through obedience, discipline, and patience. Using the images of a soldier, an athlete, and a farmer, he encourages us to stay faithful in seasons of difficulty, trusting that God is shaping us for lasting fruit.

Jordan starts our new theme looking prayer.

Jordan looks at the final part of our theme, ‘Ruach’.

This week, Jordan takes a look at Psalm 84 and the sons of Korah, revealing three powerful truths for your journey: God leads us into rest, into growth, and into grace.

Are you drinking from broken wells or the spring that never runs dry? Jordan takes a look at John 4, exploring Jesus as the living water, offering new, eternal, and true life to those who thirst.

Jordan starts our Christmas theme by looking at the captivating story of the Magi, who followed a star to worship the newborn King, looking at the significance of their journey and the timeless message it holds for us today.

I det etthundranittionionde avsnittet av ”Maratonlabbet - en podcast om löpning” fokuserar vi på ett ämne som ligger podden väldigt varmt om hjärtat, nämligen maraton. I Valencia den 1 december ska både Johan och Erik springa fortare än de någonsin har gjort på maratondistansen. Drömmålen är sub2.30 för Erik, och sub2.40 för Johan. Tider som känns närmast utopiska just nu så därför ringde vi upp den norska löpexperten och poddaren Kristian Ulriksen för att få råd. Kristian har under många år medverkat i den norska podcasten ”I det lange løp” där han tillsammans med Jann Post gått igenom allt man behöver veta om löpning. Han är också god vän med den norska maratonspecialisten Sondre Nordstad Moen, och hans tidigare tränare Renato Canova, och har insyn i många elitlöpares träningsvardag. Han tränar dessutom många motionärer och är själv en elitmotionär som under fem års tid har jagat sub2.20 på maraton. En tid han hoppas klara i Valencia den 1 december efter att ha skaffat en brittisk tränare, Jordan Donnelly, som ändrat om hela hans träningsupplägg. I avsnittet kommer även Johan och Erik berätta hur de ska lägga upp träningen inför Valencia Marathon och så kommer de med varsin race report från Lidingö där Erik krossade sub2 medan drömgränsen lever kvar ytterligare ett år för Johan. Följ Maratonlabbet under den sjunde säsongen för att lära er mer om löpning och för att se om Johan Forsstedt och Erik Olofsson klarar sina smala mål på 10 kilometer, halvmaraton, Lidingöloppet, maraton och ultralöpning.

Men's 1500m featuring Luke Mathews, Krisso from Norway and ON's Jordan Donnelly (from the cool down track) - with Brady and Crokes. Men's 10,000m preview and women's 5000m previews. Plenty to talk about. Cheers for the support. Crokes, Moose and Benita

352: Andy Buchanan to take on the Olympic Marathon | British Milers Club | Brooks Ghost Max 2 Review This episode of Inside Running Podcast is proudly brought to you by Brooks Running . Since 1914 they've been creating innovative gear designed to inspire everyone to move and be active. Visit brooksrunning.com.au to find out more. Brad hits the hill reps as he mounts his Melbourne Marathon campaign. Julian reminisces on past pro kits, then hits a long tempo. Brady chases streetlights and hits the local blues festival.   Leanne Pompeani and Ed Goddard take out the Sydney Harbour 10k. Results   Jarryd Clifford posts a season best 1500m in 3:41.60 at the British Milers Club in Tooting, just 0.26 off his T12 World Record. Adam Spencer sharpened up with a 1:47.13 800m and Jack Anstey posted a 3:36.81 in the 1500m A race. Results   Andy Buchanan has been given the call up to run the Olympic Marathon, after Brett Robinson withdrew citing a glute injury.  Athletics Australia Press Release Listener Question comes from some live callers, including Davin in Bali and Jordan Donnelly, Innovation Lead at On calling in from around the Paris Olympics.   This week the boys are out testing the Brooks Ghost Max 2, going through the specs and feel of the shoe, what it compares to and how it performs out on the road.   The whispers settle down the smoke where there's no fire, then Moose on the Loose calls out the incessant Garmin Alert Pest. Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com Join the conversation at: https://www.facebook.com/insiderunningpodcast/ To donate and show your support for the show: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=9K9WQCZNA2KAN

Jordan looks at the final part of our theme, ‘The Great Commission’, looking at Discipleship.

Jordan continues with our latest theme, ‘Breakthrough’. The post Breakthrough Pt.3 | Jordan Donnelly appeared first on Bridge Church Bolton.

Shoe Geek's August 2023 Featuring Jordan Donnelly, the Athlete Innovation Lead at On Cushioning or performance? Take both. The Cloudstratus 3 evolves a legend with an updated Speedboard, even softer cushioning and innovative new design features - all added to double CloudTec cushioning to double the comfort. Without slowing you down. Visit On.com or your specialty running store to grab your pair today. Catch the latest with the shoe geeks as they catch up with Jordan Donnelly, the Athlete Innovation Lead at On.  Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com Join the conversation at: https://www.facebook.com/insiderunningpodcast/ To donate and show your support for the show: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=9K9WQCZNA2KAN

This episode is with Jordan Donnelly who is currently the Innovation lead at On running. He has had a variety of experiences within the running World as an athlete and from a commercial aspect.Support this podcast at — https://redcircle.com/the-running-pod-trackstaa/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this episdoe of Conversations About Running we are excited to be joined by Jordan Donnelly - Athlete Product Creation Lead at Swiss sportswear brand, On. Jordan leads the Lightening Team at Zurich based On Labs, and his remit is to help On deliver the best possible shoes, apparel and performance environment for their elite athletes. Jordan talks to us about the specifics of his role including his work with On Athletics Club (OAC), talks about On's unique approach to athlete development and the athlete centered approach they take as well as delving into the specifics of some of the products including the upcoming CloudBoom Echo 3. On's first serious player in the top tier supershoe market. It was a fascinating insight into both the shoe industry and world of professional running and we hope you enjoy this conversation about running with Jordan Donnelly from On.

Welcome back to The Big Run As the OTN series continues on TBR, we move to Paris for the FAST5000 Taking place on Saturday the 10th of June, It's quickly become one of the highlights of the French athletics calendar and with good reason, last year 68% got a PB and 96%  seasons best. The 2023 edition looks even more stacked, with mile, 1500m and 3k races in amongst the 5000m action. and of course, you can expect an incredible atmosphere and all manner of locally curated food and entertainment.  On today's episode, I chat with Jordan Donnelly. Jordan leads the product creation team at On Running helping bring to life footwear and apparel for Olympic-level athletes. The product that you will be seeing put to the test on the tartan at all the On Track Night series of events. He's also been a club runner for over 20 years and will be toeing the line at the FAST5000. In this conversation we talk about his role at On, how his own running feeds into his work, get a better understanding of the job spikes do and what he's most looking forward to at the event as a runner and as a fan. Find out more at ⁠⁠ontracknights.com⁠⁠  or head to the event page - ⁠⁠https://www.fast5000.fr/?lang=en⁠⁠  Can't make it? You can watch all the action online via the FAST5000 YouTube channel till 7 pm then head over to SportAll for the finals from 7 pm onwards. Photo by Arran Mccaskill --- Send in a voice message: https://podcasters.spotify.com/pod/show/thebigrunpodcast/message

The IRONMAN World Championship in Kona has etched a reputation as the pinnacle of the triathlon landscape and an iconic global sporting event. And it's been 3 years since the world champs returned to it's home on the Big Island of Hawaii, there is a lot of excitement around it's return, after all it is the absolute mecca of Ironman Triathlon. So while the pros prepare for the biggest race of their year, today we're thinking about our own A Race preparation, the one big race we've been working towards. How do we ultimately prepare ourselves? How do we handle the mental pressure around our big A Race?  And we'll be previewing the pros and making our predictions around the race. Timestamp: 00:00 - Introduction01:10 - Gratitude05:38 - Kona Experience: How To Handle The Pressure12:50 - A-Race Mindset: Biggest Training Day21:55 - Major Things To Tick Off Before A-Race29:29 - Trusting The Process32:30 - Race Plan Strategy Written Out37:00 - How To Manage Your Feelings40:30 - Women's Pro In Kona49:10 - Men's Pro In Kona The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Last podcast episode we spoke about what we should be doing differently to the pros. But what about age grouper to age grouper? Not all age groupers are created equal, depending on your level of experience, your ability as an athlete and many other factors you need to be training differently to other athletes around you. So what do you need to change? What levers do you need to be pulling differently? We discuss them all in today's episode. Timestamp: 00:00 - Introduction 00:50 - Gratitude 05:11 - What has caught our attention 19:00 - Training Program: Beginner vs Advance athletes 23:30 - Coaching Elite athletes from different disciplines 26:00 - Why beginners need to be more conservative 35:50 - Understanding the right intensity for your sessions 52:45 - Importance of testing and retesting 54:45 - The right training mindset: Beginner vs Advance athletes 1:04:30 - Try them all and see what works best for you The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

wow. episode 52 is here just like that and our 2022 track seasons have come to a close. it is an understatement to say that we are thankful for the support that you listeners have given to us during this first year. we hope to keep putting our episodes and having fun. with it. in this one, we all recap our final race experiences of the year, as well as the celebrations that followed them. the 2nd part of this episode is an interview with Jordan Donnelly - someone who is a huge part of the behind the scenes for us. he is the reason that On has such an amazing race shoe, and is very interesting to talk to. hope you guys enjoy! Insta: https://www.instagram.com/coffeeclubpod/ Morgan: https://www.instagram.com/morganmcdon... Ollie: https://www.instagram.com/ollihoare/ George: https://www.instagram.com/georgebeamish/

In this episode, I was able to sit down with Jordan Donnelly and Timon Kuhlenkamp in Eugene, OR during the 2022 World Championships. Such a pleasure to chat with these to about the recent changes to the On shoe line and discuss the FAST FAST evolution of the track spikes that assisted quite a few On athletes to some very fast times on the track! Thank you On for sponsoring this episode and the trip in Oregon! Such a great group of people and a wonderful company that is poised to be a force in the industry for some years to come! Thank you On for sponsoring this episode!! Born in the Swiss Alps, On running shoes feature the first patented cushioning system which is activated only when you need it - during the landing. https://www.on-running.com › en-usOn Running Check them out. My favorite On shoe in the lineup right now is the Cloudmonster. It's actually in my top 3 trainers list right now! If you've tried On before and wasn't a fan…this shoe is for you! If you love On's shoes…this is DEFINITELY for you!

We like to model what the pros are doing because they should theoretically be the most advanced in the game about what is working with training - they have the most investment behind them, the best teams, the best coaches and exercise scientists… So it makes sense to copy them. But not all the time. Today we want to get clarity on what sort of things are the pros doing that you shouldn't be doing. Timestamp: 00:00 - Introduction 00:43 - Gratitude 03:30 - What has caught our attention 10:00 - Key sessions are enough 13:40 - Single minded focus 16:50 - Doing more hard sessions 25:00 - Taking unnecessary risk on the bike 27:11 - Routine vs Superstition 36:30 - Find out what kind of athlete you are 39:50 - Setting the right expectations 41:25 - What age groupers should be doing The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

We are not nutrition experts so these aren't our opinions, but we wanted to put the best lessons from the professionals we've had on the podcast in one place. Timestamp: 00:00 - Introduction 01:10 - Gratitude 03:45 - What has caught our attention 09:40 - Collins Cup 14:15 - Kona: Enjoyment VS Cost 22:00 - Rule #1: Understanding Correct Fueling 25:15 - Rule #2: How much carb should you take in a race? 30:55 - Rule #3: Food intake should reflect the specific day 33:17 - Rule $4: Protein on the recovery window 35:00 - Rule #5: Protein in each meal 37:35 - Rule #6: Improving your weight 44:18 - Balance: Enjoyment and Sustainability 49:00 - Importance of a mock race The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Every so often we open up questions to the Supercoach and answer some of the most common questions we get! So in today's episode we picked some common questions or topics that have been coming up and spoke about them. In this episode Gerard answers: Should you train power first and then endurance when training for longer distance events? Or the other way around? What zone should your runs off the bike be? How particular does your pre race routine need to be? Rank the most important cycling purchases in order Timestamp: 00:00 - Introduction 00:50 - Gratitude 05:45 - What has caught our attention 14:00 - Not everything has to be perfect to perform well 19:40 - 40% Rule 22:13 - Duration vs Intensity: Which comes first? 28:18 - Running off the bike: Zone 1 or Zone 2? 34:52 - Ranking the important things to invest in order to improve The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Are you guilty of training too hard or too easy, or have you been able to find the right balance… Is there a perfect balance? If so where is it?  We've heard of 80/20, polarised training, pyramidal training, just 2 hard sessions a week, 3 hard sessions a week, more… We're going to talk about all the factors that contribute to getting this balance right. Timestamp: 00:00 - Introduction 00:40 - Gratitude 06:27 - What's Caught Our Attention - Cameron Wurf 11:10 - The Dominance Of Jakob Ingebrigtsen 16:54 - The Right Training Balance 17:35 - Factors That Affect Training Balance 17:36 - #1 How Much Available Time Do You Have To Train? 22:20 - Factoring in Your Total Amount of Stress 25:25 - #2 The Effect Of Age in Your Training 27:38 - #3 How Many Sports Are You Training For? 37:05 - #4 The History of an Athlete -Fitness Bank 42:55 - #5 Where Do You Sit In Zone 2? 51:51 - #6 How Hard Do You Go In Hard Sessions? 56:15 - Tapering Properly Before The Event 1:01:15 - Importance of Overload The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Ryan completed a PhD in exercise science focusing predominantly on the topics of exercise efficiency and fatigue. This education combined with Ryan's background as a national level track cyclist, and passionate road cyclist and runner, as well as his passion for data gives him a unique insight into the training methodologies, pitfalls and strategies of two very different sports. Ryan currently works out of Federation University in Ballarat, if you'd like to follow him you can at @fedunisport . Timestamp: 00:00 - Introduction 00:18 - Ryan Worn - Sports Scientist 03:31 - Thoughts on Peter Bol's Tactics 06:48 - The Importance of Tactics in Racing 14:14 - What Sports Science Mean To Ryan 16:40 - Why a Lot of Academics Frustrate Ryan 20:50 - Defining Efficiency and Economy in Sports 29:45 - Heat Tolerance and Acclimation  31:55 - How To Improve Heat Tolerance 37:50 - Ryan's Most Economical Shoe 42:30 - Methods of Testing for Economy 46:10 - Variables That Affect Economy 48:30 - Why Different Shoes Have Different Effects on People 53:30 - Should You Change Running Style To Improve Economy? 1:05:35 - Manipulating Stride Length and Stride Rate 1:08:25 - Economy in Cycling 1:14:00 - Sports and Coaching Ahead of Science 1:15:10 - Data vs Intuition 1:17:30 - Practical Tips on Improving Economy The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

We've been lucky to witness a packed calendar of sports the last month, with the world's best athletes competing against each other in some of the biggest races on the calendar. The Tour de France (men's and women's), the world athletic champs and the commonwealth games to name a few. Here are our best lessons from watching the world's best athletes perform at their peak.  Timestamp: 00:00 - Introduction 01:03 - Gratitude 05:55 - Thoughts on the last few stages of TDF 2022 11:20 - Effects of Perceived Pressure in Racing 17:35 - Younger Athletes: No Fear? 20:40 - First Edition of Female Tour De France 2022 24:00 - Commonwealth Games Controversy  28:30 - Great Battle in the Womens Triathlon 32:10 - Efficiency over Intensity in Transition 34:15 - World Athletics Championship Record 37:55 - Ingebrigtsen Beaten 42:45 - 12-minute Race Hydration? 44:50 - Train for Your Strategy 47:35 - 400m Hurdles Amazing World Record Performance The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

What does it take to get the most of your cycling? Today we're going through a checklist of the top 30 things you need to do to become the complete cyclist. If you can confidently say you tick off these things, you can be sure you are getting the most out of yourself as an athlete. Timestamp: 00:00 - Introduction 00:50 - Gratitude 03:30 - Tour de France Predictions 12:40 - The Ultimate Cycling Checklist 12:58 - The Ultimate Training Program 22:34 - Training Specificity Perspective 30:22 - Equipment 34:45 - Race Success Plan 49:00 - Summary The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Lots of exciting things to discuss today! It's July meaning The Tour de France is on which makes us very happy, we discuss the results from a recent half marathon and marathon festival, we've got a time trial question, a sprinting question and much more. Timestamp: 00:00 - Introduction 00:40 - Gratitude 06:40 - The toughest Ironman in the world? 12:25 - Respecting your event 16:30 - How to know what pace you can hold 22:25 - The Coach's frustration 25:10 - Be willing to let people pass you 26:50 - The most important factor for a good endurance performance 28:55 - Believing in the pace you can hold 32:00 - The transformation in running communities we're seeing 34:30 - Simon Clarke's Stage Tour 41:00 - What it takes to win a bike sprint The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Taryn Richardson is a sports dietitian that works specifically with Triathletes. This is an important detail because nutrition for triathletes is very different to nutrition for most other sports! She's an Accredited Practising Dietitian and Advanced Sports Dietitian with qualifications in A Bachelor of Health Science (Nutrition & Dietetics) Hons and an International Olympic Committee Diploma in Sports Nutrition. After working for Triathlon Australia for a number of years with some of our highest-level athletes she now runs the Triathlon Nutrition Academy, an all-encompassing nutrition resource for the everyday triathlete. Here's the link to Taryn's triathlon nutrition checklist: https://www.dietitianapproved.com/checklist Timestamps: 00:00 - Introduction 00:18 - Taryn Richardson - Advanced Sports Dietitian 03:05 - Taryn's passion for triathlete nutrition 04:50 - Importance of Nutrition Timing around training sessions 07:15 - The #1 Thing that you need to get right as a triathlete 12:20 - Understanding Nutrition Periodization and How it works 15:00 - The impact of a session's duration on nutrition 17:50 - The What, When and How of Nutrition 20:00 - Result of Consuming Hight GI food 22:00 - High GI and Low GI foods 24:19 - Principles of nutrient timing to be aware of 27:25 - Seeking Help on Nutrition Early 30:25 - Pre-training nutrition focus 33:15 - Teaching Your Body to Burn more fats 36:20 - Pre-training nutrition goal 41:00 - Different sessions, different types of food and timing 42:15 - The Best Bang for your buck foods 43:10 - The building blocks of nutrition recovery 45:35 - The window of recovery 47:25 - How much protein in the recovery window 49:20 - Constantly Refueling after the recovery window 51:35 - Roles of the Enzymes 52:15 - Go to foods high in carbohydrates and protein The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Dylan Johnson is a professional cyclist and cycling coach with a huge following on youtube, where he makes videos using science-based evidence to help cyclists know what is fact and what is fiction. He draws from his experience as a top-level ultra-endurance mountain and gravel racer, but more important than that he actually looks at the science and makes coaching decisions based on peer-reviewed research.  In this episode we dive into his recent performance at Unbound, the biggest Gravel bike race in the world, as well as many other topics that every cyclist will want to know about! Timestamp: 00:00 - Introduction 00:18 - Who is Dylan Johnson? 03:10 - Start of interview 04:05 - Mountain Biking vs Gravel Riding 06:45 - Dylan's unusual race strategy 15:00 - What percentage of FTP did he aim to hold? 19:30 - What would Dylan change for his next A race? 22:00 - Can endurance races replace training sessions? 27:00 - Why you might race looking at speed instead of power 29:55 - Dylan's nutrition strategy in endurance racing 33:10 - Learning from the mistakes to get it right 34:30 - How to remind yourself of when to eat 36:45 - How to make sure you get high-quality nutrition product  38:35 - The correct maltodextrin to fructose ratio 39:55 - Dylan's ‘go-to' interval sessions  44:22 - How long is too long in an endurance ride? 46:45 - Can weight lifting make cyclists faster? 50:00 - The importance of aerodynamics 51:30 - The philosophies Dylan has changed his mind on 54:00 - Intensity in the offseason 55:45 - The things new cyclists need to be careful of 57:30 - Dylan's most memorable/best performance 1:03:20 - Don't be afraid to take a break The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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. Ironman, Triathlon, Triathlete, Swimming, Cycling, Running, Half Ironman, Endurance, CoachingSee omnystudio.com/listener for privacy information.

It's safe to assume most athletes aren't testing enough… why? Because the amount of testing you could be doing that would “aid” your performance is mind-blowing to most athletes. And no, we're not just talking about VO2 max/lab testing here, we're talking about the value in field testing. We've seen FTP testing getting a bit of a bad rap recently, so in this episode we dissect why that should NEVER be the case and how testing properly will transform your potential as an athlete. We also discuss preparing for your first half marathon or marathon, we explain again the specific reasons we don't like ERG mode, where you can find time gains as an athlete, removing race day nerves, being a data person or a “racer”.. Or both? And finding the right balance as an athlete. The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. Timestamps: 00:18 - Introduction 01:00 - Gratitude 05:32 - Discussing Race Results Around The World 11:30 - Is It Worth Going Into A Race If You Are Underprepared? 15:10 - Why We Don't Like Erg mode 19:20 - Erg Mode: Doesn't Allow Flexibility 21:53 - The (Underestimated) Value of Constant Field Testing 26:38 - Your Training Program Needs To Change With Your Improved Fitness 29:01 - Changing Your Mindset Around Testing 31:00 - Why This Matters For Race Day 33:35 - 3 Things You Can't Do In A Lab Test 36:15 - Why Data is a Huge Confidence Booster 37:40 - We Practice The “Right” Execution 42:15 - Data Helps Make Informed Decisions 44:46 - Use Your Numbers to Your Advantage  48:10 - Set Yourself Up For PB 50:00 - Becoming A Balanced Athlete 51:00 - Planning Creates Better Race Outcomes 52:27 - The Ingebrigtsen Method 53:43 - The Race Is The Time To Do A PB 55:00 - There Is No One Rule For Racing 56:45 - Anything Extreme is Unsustainable 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.

Today's episode topic is about what data you need to stick to on race day. Because whatever distance you're doing, whether it's a Sprint, Olympic, 70.3 or full Ironman distance triathlon, each race requires its own pacing strategy If you want to get the most out of yourself in your race, you need to understand what your pace capability you are able to hold as an athlete at each distance.  This is one of the most forgotten yet important parts of having a good race! Timestamp: 00:00 - Introduction 01:00 - Gratitude 02:02 - When are you too old to be competitive? 05:14 - The 3 factors to a good sprint 07:03 - Work/Life/Training balance for the age grouper 10:45 - Why more pressure on yourself is good 12:30 - Jakob Ingebrigtsen's winning race strategy 14:07 - Keeping lactate under control 17:10 - Don't make your first km the fastest 19:07 - The best pacing strategy for a triathlon 22:11 - Swim Pacing 25:55 - In the sprint it's okay to burn a match 27:53 - Bike Pacing 31:10 - Knowing what's possible for you 32:20 - Sprint distance: how much power can you hold? 35:10 - Why triathlon pacing is different to other sports 36:45 - Understanding the difference in your experience vs ability 41:09 - What power you can hold based on your age/experience 43:15 - No one is above 80% FTP unless they're a pro 45:50 - Run Pacing: What can you expect to run after the bike? 49:30 - Using your 10km PB to predict your half marathon 54:14 - How to predict your marathon time 57:40 - The running goal you should be aiming for 58:30 - If you understand this then you will race as good as you ever have The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

We're excited to be back in the podcast studio today as there's so much exciting news coming out of the world of triathlon and cycling. Aussie Jai Hindley takes over Italy, 4 of the best Ironman athletes completed the impossible and we take a look at how to ride a complicated bike course well so you gain as much of an advantage over your competitors as possible. Timestamp: 00:00 - Introduction 01:00 - Gratitude 04:43 - Jai Hindley's epic Giro win! 15:01- Aussies dominating wold cycling 16:35 - Sub 7 and Sub 8 Ironman project 25:00 - How to ride a complicated bike course well 32:40 - Knowing the difference between average, normalised and lap power 34:29 - The importance of understanding the course requirements 35:50 - How to attack each section of a bike course to gain the most time 37:45 - What power range should you set on a steep course? 43:10 - What we can learn from some of the tougher courses in Ironman 45:00 - Importance of having the right gearing 45:57 - How to ride a long hill in a time trial 47:00 - Knowing your limits 49:00 - Why riding harder in the headwind is so important 50:40 - Finding your edge and staying there The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalising your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specialises in helping athletes nail their fueling and hydration strategies for training and competing.  Key Blogs Hydration: Why sodium is crucial to athletes performing at their best How to START hydrated Are you a salty sweater? How to measure your sweat rate Why do athletes suffer from cramp?  Fueling: How much carbohydrate do athletes need per hour? Which energy products are right for you? How to train your gut Try some of their online tools here: Quick Carb Calculator   Free online Sweat Test Book a free 20-minute hydration and fueling strategy video consultation Didn't catch the discount code to get 15% off your first order at www.precisionfuelandhydration.com? Drop the team an email at hello@pfandh.com and they'll be happy to help get you started  Timestamp: 00:00 - Introduction 00:18 - Andy Blow - Sports Scientist and Precision Hydration Founder 01:30 - Fuelling: The extra leg in an endurance race 03:50 - Why fuelling and hydration is more important for Triathletes 05:00 - How Andy solved his fuelling and hydration issues as a professional triathlete 08:25 - The journey to perfecting Andy's hydration 11:45 - The mistake of overhydrating 15:20 - Warning: The Dangers of hyponatremia 18:25 - The 3 "Levers" System 21:10 - What lever is most important for you 24:00 - How race intensity affects your fueling and hydration intake 28:18 - Understanding the levels of variance among individuals in term of their fluid and sodium loss 36:10 - More is not always better in hydration 37:10 - The importance of practicing your race day hydration strategy 39:20 - The at home sweat test 42:14 - Overcompensating vs Under-compensating 47:47 - How to recover from underfueling and overfueling? 52:50 - Why it is important to practice race nutrition in training 55:16 - How caffeine affects an athlete 59:30 - The 2 variables of caffeine 1:01:10 - How does caffeine affect sodium balance? 1:03:23 - How to use caffeine gels properly 1:05:35 - How much fluid should you aim to replace 1:10:16 - The accurate way to know your sodium loss 1:11:40 - Key indicators of sodium loss 1:14:06 - The risk of taking in too much salt 1:15:55 - Involuntary Muscle Spasms: A potential indicator of sodium loss? 1:17:40 - Andy's final message about hydration: No One Size Fits All   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Returning guest and great friend of TriVelo Brenton Ford from Effortless Swimming is back. Brenton really is a world leader in swim coaching and improvement, with his Effortless Swimming coaching videos amassing millions of views on youtube. He's especially good at tailoring his coaching for triathletes and the age grouper. Today's episode is packed with gems as always as we discuss the biggest patterns Brenton is seeing among triathletes at the moment, the best drills to do in your warm up, sighting, breathing properly, off season training, short vs long intervals and a whole lot more! Timestamp: 00:00 - Introduction 00:18 - Who is Brenton Ford - Effortless Swimming 02:02 - The most common mistake triathletes need to fix 03:47 - Why you should aim to be “front quadrant” 04:55 - Stop leading with your head 06:22 - How to get the right timing in your stroke (sweet spot) 07:42 - Timing is key to improving speed 09:18 - The “Slow to Fast” principle for timing 10:18 - It's not about strength 11:50 - How to know if you're breathing too late 15:00 - How to time breathing in open water with “sighting” 16:57 - Should sighting be part of your pool sessions? 19:38 - Brenton's best starting Breathing Drill 21:53 - Are swim drills really as important as we keep saying 25:15 - Adequate time vs frequency in doing drills 27:45 - Technique matters most 28:57 - Understanding the complexity of Hydrodynamics and reducing drag 31:13 - Buoyancy: How to get yourself higher in the water? 33:56 - Getting your head down to get your legs up 35:15 - Should Endurance and Speedwork be combined? 38:41 - What are the optimal rest periods for different training sessions? 41:38 - Frequency and total volume of swimming throughout the week 45:50 - Discussing the Norwegian way of training 51:54 - Off-Season approach to swim training 53:49 - Brenton and Gerard's advice for overcoming anxiety on race day The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Throughout the history of our podcast we've talk a lot about the different training zones, Zone 2 training, threshold zone, sub threshold, LT1 and LT2.. etc   However it recently came to our attention that we've never done ONE episode explaining each training zone and how they differ specifically!   So here is our 1 dedicated podcast episode explaining every training zone in detail, what the purpose of the zone is and when it's appropriate to do a training session in that zone.   Timestamp: 00:00 - Introduction 01:17 - Gratitude 05:33 - Ironman World Champs Recap 13:45 - The inspiring lesson from 9 x World Champ Daniela Ryf 14:21 - Understanding the different Zone Models 15:20 - Differentiating LT1 and LT2 16:20 - Clarifying what intensity is 17:20 - Defining LT1 and LT2 20:15 - The TriVelo 6 zone model explained 21:40 - Defining TriVelo Zone 1 - Active Recovery 23:50 - Defining TriVelo Zone 2 - Fitness Building 28:48 - Best Case Scenario for Zone 2 35:35 - Defining TriVelo Zone 3 - Tempo 37:25 - Race Day Zone Ranges 41:15 - Defining TriVelo Zone 4 - Sub-Threshold 46:15 - Defining TriVelo Zone 5 and 6 - Threshold and Above 52:53 - Clarifying Zone 6 - VO2 Max 54:10 - What you need to remember with training zones 55:15 - Summary The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

What are the clinically proven, tested and studied best nutrition performance strategies? The best person to answer that question is, with over 30 years of experience in the field, is Professor Louise Burke. Professor Louise Burke, OAM is a pioneer and leader in the nutrition industry for athletes worldwide, we're proud to say she's an Australian sports dietitian, academic and author. She was the head of sports nutrition at the Australian Institute of Sport throughout its existence from 1990 to 2018 and in 2018 was appointed Chief of AIS Nutrition Strategy. Burke has held the position of Team dietitian for the Australian Olympic teams for the 1996 Atlanta, 2000 Sydney, 2004 Athens, 2008 Beijing and 2012 London Games. She has authored/co-authored more than 250 peer-reviewed articles and her research is recognised worldwide. And is a former Ironman athlete herself, competing in Hawaii on 5 occasions as well as an accomplished marathon runner. More importantly, her friendship with Gerard goes back a long way, as you'll hear in this episode, an infamous story involving cooking up home made starch drinks in her kitchen to test on Ironman athletes back in the 80's!   Timestamp: 00:00 - Introduction 00:18 - Prof. Louise Burke - Chief AIS Nutrition Strategy 03:42 - What does nutrition mean to Prof Louise Burke 04:50 - The balance of nutrition: Enjoyable and Sustainable 09:15 - Tips to make nutrition easier 13:40 - How much fuel to have per training session 17:23 - Principles of manipulating nutrition to improve training 20:30 - Importance of practicicing race nutrition strategy 22:20 - How long does it take for your gut to adapt 23:45 - What training and nutrition was like in the 80s and 90s 34:30 - How much calories should you be having for your training and racing 38:00 - General advice for nutrition based on intensity 42:35 - Are elite athletes are underfueling? 44:15 - How to find the right caloric numbers for you 48:45 - Using the coaches experience 50:20 - What is the best benchmark for pre race fuel 54:40 - Solid vs Liquid food while racing: Pros and Cons 58:55 - What's the fuel requirement at higher intensity? 01:01:15 - Prof Burke's advise for age groupers 01:03:25 - Importance of understanding what's in your food 01:05:00 - Understand your own personal requirements   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Every event has it's own specific requirements that you need to make sure you're adequately prepared for, and this is especially true for any endurance or ultra event, especially the Ironman. We had the epic Port Macquarie IM here in Australia last week, and with the Ironman world champs in St George happening over the weekend, today we're talking about how to make sure you're properly prepared for your endurance event, specifically looking at the Ironman. As always, these principles will generally apply and translate to whatever event you're aiming for. Please know that this episode was recorded before the weekend, where we make our predictions for the IM world champs, the race has already been run and won, tune in to see how our predictions panned out! Timestamp: 00:00 - Introduction 01:14 - Gratitude 03:30 - How special an Ironman event is 14:20 - What it's like to cross that finish line 18:45 - How to make sure you are properly prepared to finish strong 27:33 - The key training sessions that are vital for race day 30:00 - Understanding what training zone you need to be in for your bike endurance ride 31:15 - The biggest mistake athletes make with their endurance ride 33:25 - How to prepare for a tough course 39:00 - Learning how to ride a hill properly (different for an ironman vs short course!) 41:15 - How many weeks do you need to prepare for an Ironman and why? 43:25 - How do you get your self race ready without getting injured? 47:30 - What you need to be focusing on in the final few months 49:50 - Don't forget about the swim! 51:30 - If you get this wrong you're making the Ironman way harder than it already is 53:50 - Predictions for the Ironman World Championship   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Once you get started in the cycling or triathlon world, a pandora's box opens up to you with what seems like infinite choices you need to make about products, equipment and everything to do with training and racing. So in this episode, we're going to give you our thoughts on some of the key decisions you need to be making and which option to go for. Including, bike equipment, training equipment, running shoes and training decisions all the way through to race day.   Timestamps: 00:00 - Introduction 00:45 - Gratitude 02:00 - TT bike vs Road bike 06:00 - Triathletes should have a TT bike 09:05 - Smart Trainer vs Ordinary Trainer 10:55 - Smart Trainer Power meter or Bike power meter 12:15 - The purpose of a Smart Trainer 15:05 - ERG mode yes or no? 15:35 - Do I need a watch and a bike computer? 17:40 - Pedal Based or Crank Based Power Meter 20:50 - Disc Wheels: Yes or No 24:28 - Aero or Normal Helmet 27:50 - Are Carbon Plated Shoes worth it? 29:40 - Is it better to train inside or outside? 35:07 - Key Sessions: Velodrome or Road? 39:10 - Hill Sessions: TT or Road bike? 43:17 - Brick Sessions: Do you cool down on the bike? 45:30 - Group training vs Solo training   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

What made you pick your current running shoe? Is it just the shoe or brand you've always worn? Is it because a pro wore it so you figured it must be good? (Which is a fairly valid reason!) Or is it because you were told that shoe would give you the support you needed? With the amount of shoe brands and types of shoe around, it's becoming more difficulty to know what is the right shoe for you. And with the advances in shoe technology, owning a shoe that could give you a huge race advantage has never been more accessible. So how do you pick the best running shoe? Today on the podcast we have Mitch Lorkin, shoe specialist from the running company to tell you everything you need to know about running shoes. Timestamp: 00:00 - Introduction 05:04 - How Mitch became obsessed with shoes 09:35 - The big problem with running in the wrong shoe 13:20 - Neutral vs Non Neutral Shoe 16:05 - So what's the best shoe? 21:00 - When is it okay and not okay to change shoes 23:10 - How long should the adjustment period be after changing shoes 24:53 - Training load during transition of changing shoes 27:15 - The big difference between supershoes and everyday shoes 28:40 - Understanding the "supershoe trap" 29:50 - The limited mileage of supershoes 31:00 - How to choose the right shoe for you 37:25 - Why you're probably wearing the wrong shoe size 39:10 - How to choose the right brand 42:45 - Understanding what each shoe brand is trying to achieve 48:40 - So, should you wear the alphafly? 50:35 - Supershoes: Performance gain vs injury risk 52:45 - How many shoes should you have in your rotation? 58:53 - Mitch's personal favorite shoes The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

With the end of tri season here in Australia it's time for a lot of our athletes to take a break. Around the rest of the world the racing season is just beginning, and you may be starting to get into some seriously good form! But the question remains, it is difficult to maintain a high intensity training program for 52 weeks of the year without overtraining or feeling burnt out. So how do you take a break effectively, without risking detraining? How fast does your body detrain and lose all the fitness gains you've worked so hard for? This is our main topic for today. Timestamp: 00:00 - Introduction 00:52 - Gratitude 04:05 - Dissecting our favourite race of the year! 11:87 - How the top pros stacked up against each other in the first major 70.3 of the year 12:34 - Which male is looking the favourite for the Ironman World Championship? 15:38 - Is Taylor Knibb on her way to becoming one of the great 70.3 athletes? 17:42 - How to get fitter for a half marathon 24:25 - Taking an effective break without detraining 29:35 - Why is the distinction important between elite and everyday person? 30:45 - What a break should look like for a pro vs an age grouper 37:21 - The positive benefit of a break vs the negative effect of detraining, what's more important? 42:48 - Why discipline is important in the off period 44:45 - Why are we happy for athletes to lose some fitness? 47:37 - Effects of detraining from too long off 51:45 - How much improvement is actually possible for an age grouper? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Nick Jankovskis is the lead sports scientist and performance coach at METS Performance Consulting. Specialists in improving endurance performance by accurately analysing performance through physiological testing to prescribe optimised individualised training. Nick is highly experienced in working in high-performance sport in both individual and team settings having completed S&C internships with the University of Michigan - Olympic Sports and Melbourne Vicentre Swimming Club. Nick is an athlete himself, currently involved in Field Umpiring Australian Football in the VFL, AFLW and AFL competitions.  We had a great chat regarding testing, training zones and a whole lot more! Timestamp: 00:00 - Introduction 00:18 - Nick Jankovskis of METS Performance 01:00 - What does sport mean to Nick 02:45 - The hidden side of Nick most people wouldn't know! 05:01 - The fitness requirements of an AFL umpire 10:25 - Misconceptions about testing 14:20 - Getting the results from testing and what to do with it 16:50 - How would Nick's coach Kipchoge 21:17 - Why numbers don't give the full picture  23:55 - Differences in VO2 and performance 28:25 - How relevant is lactate reading 32:20 - Breaking down lactate  35:10 - Lactate Zones: 3 Zone model 38:14 - Why Heart Rate can be inaccurate 42:00 - RPE: The most accurate measure of intensity? 43:20 - Having a good calibration of what your RPE means 45:15 - Understanding how much time under high intensity is required 48:20 - Should you be starting your sessions harder? 53:30 - The blanket rule for training stimulus 56:35 - Pacing science 58:20 - Pacing in Swimming 1:00:10 - The myth that METS performance always “cut” training volume 1:02:02 - How much time is ideal to spend at VO2 max? 1:09:30 - What's going to get me fitter than I am now? 1:13:00 - Finding the right training zones 1:14:42 - Why you shouldn't be scared of testing 1:15:52 - Where to find METS Performance The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Big episode today we've got lots to discuss as always with the world of sports cycling, triathlon athletics.  But we're looking at the question, are junk miles worth it?  We all want to get that extra edge, and if athletes have time we often see them sneaking in extra km's on the bike or running when they can, but are these sessions actually doing anything? Are they worth the time investment? Timestamps: 00:00 - Introduction 00:55 - Gratitude 03:30 - Why a 70.3 is harder than you think 07:55 - Discussing the Australian athlete results at the World Indoor Championships 10:00 - Rejuvenation of Australian Athletics 12:36 - Analysing successful Spring Classic performances 16:45 - Dispelling the “If I do a turn, I can't win” myth 18:55 - Understanding what training zones you're in 20:00 - Myth: More is not always better 22:00 - A placebo is still beneficial 24:20 - Any movement that creates blood flow is also going to be beneficial 27:50 - Don't stop yourself from enjoying what you're doing 29:10 - Zone 2 mileage increases fitness 31:50 - The two goals to be thinking about in your training week 36:00 - The most important third factor 40:00 - Keeping easy days easy, but how easy? 41:00 - The skill you need that is the biggest indicator of success on race day 45:50 - What else coul you do instead of “junk training”? Alternative solutions 47:40 - If time is poor, what should you prioritize? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Nathan Jones played 302 games for the Melbourne Football club, and captained the club from 2014 - 2019. He's a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs history.  Nathan talks us through finishing his AFL journey, both the fullfilment and disappointment he experienced at the end of his career, and his decision to jump into triathlon… This is where we come in, Nathan spoke to Gerard and said I've signed up to a 70.3 in 12 weeks, can you help? What follows is a rollercoaster story from a true professional athlete. We hope you enjoy it. Timestamps: 00:00 - Introduction 00:18 - Who is Nathan Jones? 02:20 - Meeting with TriVelo 04:08 - How do you feel 24 hours after your 70.3 debut? 05:23 - What does sport mean having just retired 07:45 - Nathan's competitiveness in sports as a kid 09:20 - What made Nathan choose Triathlon 12:00 - How did reality differ from expectation? 14:18 - 12 Week 70.3 Program: Like learning how to ride a bike again 17:14 - Having the right attitude: Leaving the EGO at the door 21:53 - Is it really possible to train for a 70.3 with just 12 weeks of training? 27:53 - The difference between relying on a team and being in charge of your own destiny 31:31 - Getting hooked into triathlon 32:00 - Having the right expectations on possible race time 34:56 - What was it like finally standing on the beach ready to start 37:00 - Nathan's nutrition preparation before the race 40:00 - What was the race plan? 42:00 - Sneak Peak for Part 2 The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Nathan Jones played 302 games for the Melbourne Football Club and captained the club from 2014 - 2019. He's a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs' history.  Nathan talks us through finishing his AFL journey, both the fulfillment and disappointment he experienced at the end of his career, and his decision to jump into triathlon… This is where we come in, Nathan spoke to Gerard and said I've signed up to a 70.3 in 12 weeks, can you help? What follows is a rollercoaster story from a true professional athlete. We hope you enjoy it. Timestamps: 00:00 - Introduction 00:58 - Sleeping through your alarm on race day! 06:40 - The key thing that rapidly got Nathan back to swim form 11:13 - The two sole bits of power data Nathan was focused on 17:00 - Did he go out too fast in the run? 19:40 - Facing the toughest part of the race… 25:00 - The emotion of running down the red carpet 31:04 - Nathan's incredible mental strength 32:50 - Why Gerard was inspired as a coach 33:40 - Having the courage to face the pain 35:48 - Nathan's advice: The reward is in the journey 40:00 - Will he race again? The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

We've got a big episode today because since we've been away there has been some major things happening around the world of sport... We've got epic races to dissect, records broken, world-class athletes changing coaches and training programs to name a few. As always there is plenty to discuss and we can't wait to sink our teeth into it. Timestamps: 00:00 - Introduction 00:56 - Gratitude 05:20 - Two amazing rides to dissect at the start of Spring Classics season 14:10 - Why We Have To Be Conservative in Endurance Sports 15:21 - When you should feel you're “coming into form” 16:40 - Which cyclists are worth watching this year to help your own performance? 19:14 - Why Gerard is happy to be known as a “conservative” coach 26:40 - The  key difference between cyling and triathlon 28:41 - Breaking down 800m record holder Catriona Bisset's race strategies: successful or not? 33:39 - Why Jack Rayner was able to just beat the Aussie 10km record as a marathon runner 39:15 - The game-changing coaching move Lionel Sanders has made 45:19 - Are we all heading towards lactate training? 47:30 - Why you need to embrace this technology no matter what level you're at 49:40 - Even the pro's get it wrong 51:50 - How were the Dubai 70.3 times so fast? 54:05 - Why this is the most exciting triathlon season in a long time The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Last week we had Australia's number 1 ranked male athlete on the show, this week we have the number 1 female ranked triathlete, Ellie Salthouse! With 17 x half ironman wins to her name since turning her focus to 70.3, and a further 10 podiums, she is one of our most dominating athletes. She's achieved a best place of 5th at the world champs, but as you'll find out in the episode, that is not good for her. She has her sights set on a higher target. Timestamps: 00:00 - Introduction 03:09 - What does the sport of triathlon mean to Ellie? 03:41 - Pulling out of Geelong 70.3 05:10 - Thinking long term: Ellie's first DNF 06:34 - How is Ellie managing her injury now 09:47 - How to manage form leading to your A race 13:20 - Falling short on the mental side (striving for perfection) 20:00 - How does a base block fo training look for Ellie 26:10 - Managing injury and rehabilitation 27:46 - How long do your endurance sessions need to be 29:30 - What does a Race Ready block look like 30:46 - Examples of speed sessions 31:38 - 70.3 specific sessions close to race events 34:30 - Training and racing without data: entirely perceived effort 37:00 - Reliving what happened during the world champs 41:26 - Her perspective on her coach's coaching approach 51:05 - Trusting the process towards success 55:05 -  Insight into Ellie's nutrition strategy 1:01:08 - Race morning strategy 1:10:35 - Tapering strategy 1:12:50 - Would data work well with Ellie? 1:18:35 - Life lessons from Ellie The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

On today's episode we have Australia's number 1 ranked male triathlete at the moment, Sam Appleton. Sam in in flying form especially with his performances of late including 5th at the PTO Collins Cup last year, 9th at the 70.3 world title and his most recent win at Geelon 70.3 on Sunday. He has had an incredibly successful IM 70.3 career winning 15 races, which is now 16 after his Geelong 70.3 win, which was his 3rd win at Geelong. He's also had multiple top 10 finishes at worlds 70.3, finishing as high as 4th. We're so grateful he joined us on the podcast after his big win on Sunday, and we had a great chat to him really diving into the behind the scenes of his training program and structure, how he plans to improve himself and what he focuses on specifically in a training week as well as many more great insights into Sam as a professional athlete. Timestamps: 00:00 - Introduction 02:52 - What does triathlon mean to Sam? 04:22 - Sam breaks down his recent Geelong 70.3 06:42 - The changes he made to his training to improve his weakness: running 09:11 - How to train your run to heart rate zones 12:53 - Has he jumped on board the lactic testing train yet? 15:45 - Why it's important for Sam to start his season in Australia 17:37 - When and why he plans on making the switch from 70.3 to Ironman 20:34 - How you train differently for an Ironman compared to 70.3 (plus the surprising fact about Sam's bike training volume) 26:04 - How to keep bridging the gap to the top few spots in the world 27:28 - How Sam and his coach plan out their training days and blocks 28:39 - The typical training week breakdown of a pro triathlete 31:32 - Living and training at altitude in Boulder 35:06 - Do you prefer training solo or with people? 36:18 - How a professional spends their time outside of training 37:45 - Sam's “non-diet” nutrition plan and what to have on hard training days 41:09 41:00 - His unorthodox pre-race meal 42:28 - What's your goal for the next few years? 45:35 - The race you are MOST proud of 47:38 - The race that you are LEAST proud of 49:38 - Sam's final words and motto for life The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.

Athletes often make the mistake of doing the wrong type of training at the wrong time of the year. How do you know when you should be doing what type of training? When should you be doing your strength block vs your threshold block? When should you spend more time focusing on your weaknesses vs continuing to improve your strengths? These are all common questions when designing a training program, so in this episode we're going to discuss the 5 major reasons you should think about changing your training program now and what to focus on instead. Keys to the episode: 00:18 - Introduction 00:50 - Gratitude 03:28 - What most athletes are still doing wrong in training leading up to a race 04:27 - How to do a pre race time trial properly  06:42 - What's the best nutrition strategy to carb load before a race? 12:57 - Why did Gerard change his pre race taper strategy this week? 15:02 - How much high intensity training should you do close to your race? 19:33 - Should you dramatically change your training based on your weak areas? 28:00 - How much time should you spend working on your weaknesses? 33:35 - How long should a training block go for? 37:09 - How long should you spend in a base building phase? 52:16 - What's the professional cycling formula and should we try to copy it? 56:50 - How to create “default” training form that puts you in the best position all year 1:02:47 - When should you just keep the program the same?   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. 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.