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 Coach, who competes at a high level in road and gravel racing. 

Despite being at an advanced stage in his cycling journey where small gains are critical, Nick achieved a remarkable 1-minute 7-second improvement in a Time Trial over just 5 weeks on the same course and under similar conditions. 

Tune in to find out where he found these gains and what changed to find an extra 2km/hr in speed!

Timestamp:

00:00 - Introduction
01:30 - 3 Things to Find 5% Improvement
06:50 - Where can you find more speed on the course?
09:00 - Can you go too aero?
13:00 - The final ingredient
16:50 - What does 5% really mean?

If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com

Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching

Check us out on Instagram: https://www.instagram.com/trivelocoaching/

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

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 Coach, who competes at a high level in road and gravel racing. 
Despite being at an advanced stage in his cycling journey where small gains are critical, Nick achieved a remarkable 1-minute 7-second improvement in a Time Trial over just 5 weeks on the same course and under similar conditions. 
Tune in to find out where he found these gains and what changed to find an extra 2km/hr in speed!
Timestamp:
00:00 - Introduction 01:30 - 3 Things to Find 5% Improvement 06:50 - Where can you find more speed on the course? 09:00 - Can you go too aero? 13:00 - The final ingredient 16:50 - What does 5% really mean?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.

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

Cycling Coach Finds 5% Gain in Time Trial [CASE STUDY]

One of the biggest mistakes we see in athletes is they are rushing to get ready for a race, and they are doing it without an optimal level of base fitness.

Majority of athletes that come to us are very fit, much fitter than the average person. But does being fit and decently trained mean you have a good base?

No. In our experience, most athletes have a much lower base than what is necessary.

So how do you base train properly and set up the rest of your season for the most success?

If you do this right, you will have the ON season of your life.

As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.

Timestamp:
00:00 - Introduction
01:00 - Gratitude
03:10 - The Pog at the Giro d'Italia
07:50 - ELITE Cycling Tactic Stage 5 La Vuelta Femmes
11:20 - Taking An Effective Break
21:50 - Understanding Offseason Objectives
29:10 - Base Phase Mistakes
37:45 - What Is A Good Enough Base
41:30 - How Much Intensity Do You Need
47:10 - The Surprising Benefit of Offseason

If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com

Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching

Check us out on Instagram: https://www.instagram.com/trivelocoaching/

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

One of the biggest mistakes we see in athletes is they are rushing to get ready for a race, and they are doing it without an optimal level of base fitness.
Majority of athletes that come to us are very fit, much fitter than the average person. But does being fit and decently trained mean you have a good base?
No. In our experience, most athletes have a much lower base than what is necessary.
So how do you base train properly and set up the rest of your season for the most success?
If you do this right, you will have the ON season of your life.
As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant.
Timestamp: 00:00 - Introduction 01:00 - Gratitude 03:10 - The Pog at the Giro d'Italia 07:50 - ELITE Cycling Tactic Stage 5 La Vuelta Femmes 11:20 - Taking An Effective Break 21:50 - Understanding Offseason Objectives 29:10 - Base Phase Mistakes 37:45 - What Is A Good Enough Base 41:30 - How Much Intensity Do You Need 47:10 - The Surprising Benefit of Offseason
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.

How To Do BASE Training Properly (Triathlon + Cycling Offseason)

Join us as we dive into a unique case study where athlete and coach navigate the delicate balance of pushing limits while honoring constraints. 

In this episode, we delve into the case study of Fiona, an already seasoned endurance athlete seeking to conquer the Ironman once again after two decades. 

From juggling a busy job and family responsibilities to squeezing in early morning training sessions, Fiona's determination actually needed pulling back as we aimed to train less for better results, and hopefully an Ironman World Champs qualifier.

Timestamp:
00:00 - Introduction
02:30 - Athlete Background
08:30 - Coach's First Compromise
11:40 - Embracing Testing Data
17:40 - Resisting Change
20:25 - Racing the Ironman with Confidence
23:00 - Excellent Race Execution
26:30 - World Champs Qualified!?

If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com

Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching

Check us out on Instagram: https://www.instagram.com/trivelocoaching/

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

Join us as we dive into a unique case study where athlete and coach navigate the delicate balance of pushing limits while honoring constraints. 
In this episode, we delve into the case study of Fiona, an already seasoned endurance athlete seeking to conquer the Ironman once again after two decades. 
From juggling a busy job and family responsibilities to squeezing in early morning training sessions, Fiona's determination actually needed pulling back as we aimed to train less for better results, and hopefully an Ironman World Champs qualifier.
Timestamp: 00:00 - Introduction 02:30 - Athlete Background 08:30 - Coach's First Compromise 11:40 - Embracing Testing Data 17:40 - Resisting Change 20:25 - Racing the Ironman with Confidence 23:00 - Excellent Race Execution 26:30 - World Champs Qualified!?
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.

Training Less for Better Results [CASE STUDY]

Get ready for an incredible story with Australian middle distance runner Sarah Billings.

After battling years of injuries and setbacks, she has made an astounding return to form recently clocking an Olympic Qualifier and smashing her 1500m PB by 7 SECONDS! 

There's a lot of lessons in this journey, but with some specific mindset help from a performance coach, mixed in with years of resilience and consistency, listen in to find out what made the difference to help Sarah run the race of her life.

Also our apologies for the audio quality, our mics didn't end up working for the episode.

Timestamp:
00:00 - Introduction
03:25 - Sarah's Friday Session and Training Week
08:15 - Injury History
15:20 - Finally preventing injuries
18:40 - Cross-training Methods
19:20 - Hilarious Bike Experience
22:45 - Recurring Injury: The Mindset
25:00 - Allowing the Body to Adapt and Recover
28:50 - Train Load and Intensity For China
31:30 - Having a Performance Coach
35:00 - Mental Approach to Expectations
36:30 - Simple Plan and Strategy
39:00 - PB and 5th Aussie breaking the 4 min barrier.
42:15 - Sarah's Approach for the Year
44:30 - Lessons From the Injuries
46:40 - Running Sub-4 min Mindset
49:00 - Power of Self-Belief
50:20 - Sarah's Training Schedule
51:50 - High Volume VS Low Volume Training
53:40 - Benefits of Easy Running
55:20 - Don't Take Yourself So Seriously

If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com

Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching

Check us out on Instagram: https://www.instagram.com/trivelocoaching/

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

Get ready for an incredible story with Australian middle distance runner Sarah Billings.
After battling years of injuries and setbacks, she has made an astounding return to form recently clocking an Olympic Qualifier and smashing her 1500m PB by 7 SECONDS! 
There's a lot of lessons in this journey, but with some specific mindset help from a performance coach, mixed in with years of resilience and consistency, listen in to find out what made the difference to help Sarah run the race of her life.
Also our apologies for the audio quality, our mics didn't end up working for the episode.
Timestamp: 00:00 - Introduction 03:25 - Sarah's Friday Session and Training Week 08:15 - Injury History 15:20 - Finally preventing injuries 18:40 - Cross-training Methods 19:20 - Hilarious Bike Experience 22:45 - Recurring Injury: The Mindset 25:00 - Allowing the Body to Adapt and Recover 28:50 - Train Load and Intensity For China 31:30 - Having a Performance Coach 35:00 - Mental Approach to Expectations 36:30 - Simple Plan and Strategy 39:00 - PB and 5th Aussie breaking the 4 min barrier. 42:15 - Sarah's Approach for the Year 44:30 - Lessons From the Injuries 46:40 - Running Sub-4 min Mindset 49:00 - Power of Self-Belief 50:20 - Sarah's Training Schedule 51:50 - High Volume VS Low Volume Training 53:40 - Benefits of Easy Running 55:20 - Don't Take Yourself So Seriously
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com
Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching
Check us out on Instagram: https://www.instagram.com/trivelocoaching/
Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.

Cycling Coach Finds 5% Gain in Time Trial [CASE STUDY]

In 1 playlist(s)

Jordan Donnelly

Social links

Follow podcast

Recent clips