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 career
02:23 - Letting go of old school methods
05:35 - Social media's impact on training
07:51 - Value of long endurance training
14:12 - Hill repeats in modern programs
18:39 - Insights from elite athlete interviews
25:52 - Consistency over intensity for amateurs
28:23 - What is ”Double Threshold Fever"
34:01 - Customizing training to individual needs
43:32 - Pacing lessons from World Tour riders
51:58 - The search for the perfect program
54:10 - Balancing data with body signals
59:18 - Decision-making for racing with injuries
01:10:29 - 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.

 

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&rsquo;s 40-year career 02:23 - Letting go of old school methods 05:35 - Social media's impact on training 07:51 - Value of long endurance training 14:12 - Hill repeats in modern programs 18:39 - Insights from elite athlete interviews 25:52 - Consistency over intensity for amateurs 28:23 - What is &rdquo;Double Threshold Fever" 34:01 - Customizing training to individual needs 43:32 - Pacing lessons from World Tour riders 51:58 - The search for the perfect program 54:10 - Balancing data with body signals 59:18 - Decision-making for racing with injuries 01:10:29 - 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.
&nbsp;

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

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

Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

A Triathlon, Cycling and Running 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

A Triathlon, Cycling and Running 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

Jordan Donnelly

38 Years of Triathlon Training Lessons in 67 Minutes

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 Marquardt
00:40 - Recap of IRONMAN South Africa
13:21 - Why Matthew chose to race Cape Epic
21:50 - Managing total stress load and high performance
28:24 - Race strategy: Surge vs. hold back
31:24 - The mental and physical taper process
39:14 - Solving the mystery of race-day cramping
52:14 - Identifying patterns and triggers for cramping
54:07 - Training volume and the comparison trap with other pros
58:50 - Season goals and the path to Kona
01:00:42 - Learning from past mistakes in IRONMAN racing
01:04:14 - 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.

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 Marquardt 00:40 - Recap of IRONMAN South Africa 13:21 - Why Matthew chose to race Cape Epic 21:50 - Managing total stress load and high performance 28:24 - Race strategy: Surge vs. hold back 31:24 - The mental and physical taper process 39:14 - Solving the mystery of race-day cramping 52:14 - Identifying patterns and triggers for cramping 54:07 - Training volume and the comparison trap with other pros 58:50 - Season goals and the path to Kona 01:00:42 - Learning from past mistakes in IRONMAN racing 01:04:14 - A look into Matthew&rsquo;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.

He Fixed Years of Cramping With ONE Change - Matthew Marquardt

Grace Thek has recently turned into one of triathlon's top runners, with incredible results across the half Ironman and Ironman distances over the last 12-18 months. But her rise to the top has been far from quick. This episode is a great testament to the slow, patient build to consistent top performances. The most surprising part? How little volume she runs to be one of the best runners in the sport. Find out how in this episode. 

This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.

0:00 – Why Grace prioritizes training consistency
1:42 – Building a foundation for durability
2:33 – Grace’s 18-month aerobic running reset
4:10 – Reintroducing intensity after injury struggles
6:00 – Why Grace changed her coach
10:09 – The "curse" of being a physio
15:20 – Specific run session pace breakdowns
20:43 – Transitioning from track speed to durability
32:56 – Long run volume and preparation
37:11 – Dialing in 90-100g carbs per hour
41:40 – Race simulation and nutrition fueling
46:41 – Deep dive: Ironman Texas review
50:24 – Managing high humidity on the run
54:45 – Pacing risks and hard-earned lessons
59:45 – The mental battle for Kona qualification
1:07:44 – Two pathways to the World Championship
1:14:51 – Preparing for the Kona heat and humidity
1:18:01 – Closing thoughts on Grace’s pro journey

If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au Check us out on Instagram: https://www.instagram.com/trivelocoaching 

Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.

Grace Thek has recently turned into one of triathlon's top runners, with incredible results across the half Ironman and Ironman distances over the last 12-18 months. But her rise to the top has been far from quick. This episode is a great testament to the slow, patient build to consistent top performances. The most surprising part? How little volume she runs to be one of the best runners in the sport. Find out how in this episode.&nbsp;
This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
0:00 &ndash; Why Grace prioritizes training consistency 1:42 &ndash; Building a foundation for durability 2:33 &ndash; Grace&rsquo;s 18-month aerobic running reset 4:10 &ndash; Reintroducing intensity after injury struggles 6:00 &ndash; Why Grace changed her coach 10:09 &ndash; The "curse" of being a physio 15:20 &ndash; Specific run session pace breakdowns 20:43 &ndash; Transitioning from track speed to durability 32:56 &ndash; Long run volume and preparation 37:11 &ndash; Dialing in 90-100g carbs per hour 41:40 &ndash; Race simulation and nutrition fueling 46:41 &ndash; Deep dive: Ironman Texas review 50:24 &ndash; Managing high humidity on the run 54:45 &ndash; Pacing risks and hard-earned lessons 59:45 &ndash; The mental battle for Kona qualification 1:07:44 &ndash; Two pathways to the World Championship 1:14:51 &ndash; Preparing for the Kona heat and humidity 1:18:01 &ndash; Closing thoughts on Grace&rsquo;s pro journey
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au Check us out on Instagram: https://www.instagram.com/trivelocoaching&nbsp;
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.

How Grace Thek Finally Solved her Constant Injuries

In this case study episode, Jordy and Gerard analyze the remarkable progression of Ironman 70.3 athlete Ben, who has turned into an elite level of cyclist in less than two years.

20min Test: 249 to 349w 
60min Speed: 37km/hr to 44km/hr 
90km Time Trial: 2hrs38mins to 2hrs10mins​ ​ 

Despite battling persistent running injuries, Ben transformed from a novice cyclist into one of the sport's top end age groupers.

This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.

00:00 - Introduction to Ben's 22-Month Case Study
01:03 - Ben’s Background: From Runner to Triathlete
02:08 - The 100-Watt Cycling Improvement Data
05:13 - Shifting Focus: Mastering Swimming and Cycling
07:53 - Training Adjustments for a Novice Cyclist
12:17 - Rapid Progression in Race Times
13:46 - The Role of Frequent FTP Testing
21:12 - Highlights from Ben’s Race Performances
22:08 - Rebuilding Strength and Managing Recurrent Niggles
27:32 - Key Successful Training Factors
32:22 - The Impact of Bike Specificity
35:01 - Final Advice

If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au. Check us out on Instagram: https://www.instagram.com/trivelocoaching 

Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.

In this case study episode, Jordy and Gerard analyze the remarkable progression of Ironman 70.3 athlete Ben, who has turned into an elite level of cyclist in less than two years. 20min Test: 249 to 349w 60min Speed: 37km/hr to 44km/hr 90km Time Trial: 2hrs38mins to 2hrs10mins​ ​ Despite battling persistent running injuries, Ben transformed from a novice cyclist into one of the sport's top end age groupers.
This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
00:00 - Introduction to Ben's 22-Month Case Study 01:03 - Ben&rsquo;s Background: From Runner to Triathlete 02:08 - The 100-Watt Cycling Improvement Data 05:13 - Shifting Focus: Mastering Swimming and Cycling 07:53 - Training Adjustments for a Novice Cyclist 12:17 - Rapid Progression in Race Times 13:46 - The Role of Frequent FTP Testing 21:12 - Highlights from Ben&rsquo;s Race Performances 22:08 - Rebuilding Strength and Managing Recurrent Niggles 27:32 - Key Successful Training Factors 32:22 - The Impact of Bike Specificity 35:01 - Final Advice
If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au. Check us out on Instagram: https://www.instagram.com/trivelocoaching&nbsp;
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.

38 Years of Triathlon Training Lessons in 67 Minutes

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