TriVelo Coaching

Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

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A Triathlon and Cycling podcast dedicated to help improve you as an athlete. If you're a triathlete competing in Ironman, Ironman 70.3 or Olympic triathlon this is for you. Hosted by expert Triathlon coach and Australian Ironman Champion Gerard Donnelly, listen in to help you Train Smarter to Race Faster

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TriVelo Coaching

Episodes

Should The Age Group Athlete Try The ‘Norwegian’ Method? 27.10.2023 56:01

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. In today’s episode, Lucy Charles shatters the Kona course record and blows us away with a shock win; Ironman is rivalling the PTO with a new racing s...

Grant’s Half Marathon Went From 1:45 to 1:35… Here’s Why [CASE STUDY] 20.10.2023 21:00

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Welcome back to another case study episode where we break down a specific athlete’s improvement and what we changed to help them. Today’s athle...

7 Signs Your Program Has Made You “Overtrain” 18.10.2023 1:01:00

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. The scariest part of overtraining is that we often don’t realise it’s happening until it’s too late. Overtraining can have wildly varying...

Jacob thought he'd reached his FTP ceiling... we got him another 90watts! [CASE STUDY] 13.10.2023 18:22

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Welcome back to another case study episode where we break down a specific athlete and what we changed to help them improve. Today’s case study focuse...

5 Reasons Your Fitness Might Not Be Improving 11.10.2023 41:40

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. If we were to ask you about your training week: Do you know what sessions to do and what order to do them in? This is the most common problem we see with a...

Riding Different: Russell's Unique Journey to National Champion [CASE STUDY] 06.10.2023 30:42

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Each year, the Masters Nationals Championships stands as a towering goal for our cycling athletes. In this captivating story of Russell, a cyclist who defi...

The Toughest Race In The World? UTMB with Rachel Balding 02.10.2023 1:20:42

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. 41 hours, 50 minutes and 7 seconds. That’s how long it took Rachel to complete the notorious Ultra-Trail du Mont-Blanc: A 160km ultra endurance race,...

66 Watt FTP Improvement In 6 Months [Case Study] 28.09.2023 26:19

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Welcome back to another Case Study episode brought to you by TriVelo Coaching. In today's case study, we dive into the remarkable transformation of Ben, a...

Secrets to a PERFECT Bike Fit with Ken Ballhause 25.09.2023 1:12:55

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Today’s guest is Ken Ballhause, a specialist and world-leading expert in bike mechanics and position. Ken focuses on biomechanics and science to maxi...

The Race Ready Training Structure That Guarantees Results 21.09.2023 46:14

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. There is a secret formula to perfecting those final weeks of training before your race. We call this the Race Ready Phase. And it needs to be specific to t...

Cycling Coach Finds 5% Gain in Time Trial [CASE STUDY] 14.09.2023 19:17

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Welcome back to another Case Study episode brought to you by TriVelo Coaching. Today's case study features Nick, an elite cyclist and TriVelo's Cycling Coa...

10 Must Do’s Before Your Next Ironman 12.09.2023 59:38

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. In this episode, we explore just how challenging the Ironman truly is and how meticulous preparation can make all the difference on race day.  Join us...

Dave's Comeback From Surgery To Elite Performance [CASE STUDY] 11.09.2023 21:03

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Welcome back to another Case Study episode presented by TriVelo Coaching. In this unique story, we're not talking about a typical marathon PB or FTP improv...

6 Mental Toughness Quotes We Use To Trick Our Brain 05.09.2023 47:50

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. When you step onto the start line, how nervous do you feel? Are you someone who feels a high amount of anxiety? Are you someone that manages to keep it und...

11-min Half Mara PB and 34 Watt FTP Gain [CASE STUDY] 31.08.2023 17:48

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. This week's case study episode brings us an athlete who in just 4 months, gained 34 watts in their FTP test and dropped 11 minutes in their half marathon....

5 Worst Racing Mistakes And How To Avoid Them 30.08.2023 52:37

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. There were two athletes this year who looked unbeatable, Pogacar in cycling and Ingebrigtsen in athletics. Everyone was looking at them thinking, how will...

3-min Time Trial Improvement in 3 Weeks!? [Case Study] 25.08.2023 17:01

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. In this weeks case study episode one of our athletes had a time-trial improvement of 3 minutes in just 3 weeks! How is that possible? This is a 30minute, 1...

Mastering Running Form: Expert Tips with The Balanced Runner 21.08.2023 1:08:15

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. In today’s episode, we are joined by Paul Mckinnon, aka the Balanced Runner. Paul is an ex-professional field hockey player turned movement and runni...

How Fiona Gained 54 watts in 6 months [CASE STUDY] 16.08.2023 17:11

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. We dive into Fiona's journey from overtraining and two decades of stagnation to a 54watt jump in FTP in 6 months. Tune in to find out exactly how we did it...

How To Peak Properly For Your Next Race 15.08.2023 47:34

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. How do you make sure you are peaking perfectly in time for your race? You’ve selected your goal event, you’ve done all the training and hard wo...

70yr Old Gains 17 Watts in 12 Weeks [CASE STUDY] 09.08.2023 12:43

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. The expectation is that as you get older, you slow down and lose power. We can tell you this doesn’t have to be true. And this is what makes Lindsay&...

5 Ways To Be Faster On A TT Bike! 08.08.2023 52:00

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Stage 16 of the Tour de France, the Individual Time Trial, set the scene for an intense showdown between two titans of the sport, Jonas Vingegaard and Tade...

How Lauren Went From 4:12 to 3:29 in the Marathon [CASE STUDY] 02.08.2023 15:08

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. Our athlete Lauren just ran her FASTEST marathon ever, smashing her personal best by 43 minutes. She went from a 4:12 marathon PB to 3:29. That's 5:58 to 4...

Eliminate Your Fear of Open Water Swimming 30.07.2023 1:15:04

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. In today’s podcast episode, we welcome back our favorite swimming expert, Brenton Ford from Effortless Swimming. He is someone whose opinion and advi...

Zone 2 vs VO2 Max Training: Who Wins!? 18.07.2023 49:02

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly. This year in our TriVelo group, we had two insane but very different FTP improvement results in athletes. Athlete A went from 4.1w/kg (300w) to 5.0w/kg (36...