How does a 58-year-old surgeon go from an average cyclist to an Australian Masters Time Trial Champion averaging 45 km/h?

In this episode, urological surgeon Dr. David Sofield joins us to unpack his performance journey and break down his own scientific research behind endurance performance. 

We dive deep into why setting the wrong FTP holds back progress, how heat adaptation and saunas compare to altitude training, the medical reality of cramping and electrolyte myths, and WADA’s strict rules around TRT and master's sport.

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.

Timestamps:
0:00 – 58-Year-Old Doctor’s Journey to National Champion  
2:51 – Narrowing Your Focus to Win Big  
6:18 – Why We Cut His FTP by 45 Watts  
12:35 – The 5 Limiters Holding Most Athletes Back  
16:16 – The Danger of Training to Outdated Numbers  
24:36 – Why Speed Matters More Than Target Wattage  
30:27 – Inside the 1.2-Second National Championship Win  
42:35 – Can Sauna Training Replace Altitude Camps?  
46:30 – Is a Sauna Recovery or Extra Work?  
49:28 – The Cold Plunge Mistake After Heat Training  
51:33 – Core Body Temperature & Sauna Protocol Rules  
57:40 – Overcooking Yourself With Added Heat Stress  
01:07:06 – Why Electrolyte Loss Doesn’t Cause Cramping  
01:10:05 – The $0.01 Salt Trick vs Commercial Tabs  
01:18:11 – How Too Much Sodium Causes Gut Distress  
01:20:06 – A Urologist’s Take on TRT in Masters Sports  
01:23:13 – Age-Group Declines vs Legal TUE Exemptions  
01:27:00 – Finding Lasting Success in Endurance Coaching

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.

How does a 58-year-old surgeon go from an average cyclist to an Australian Masters Time Trial Champion averaging 45 km/h?
In this episode, urological surgeon Dr. David Sofield joins us to unpack his performance journey and break down his own scientific research behind endurance performance.&nbsp;
We dive deep into why setting the wrong FTP holds back progress, how heat adaptation and saunas compare to altitude training, the medical reality of cramping and electrolyte myths, and WADA&rsquo;s strict rules around TRT and master's sport.
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.
Timestamps: 0:00 &ndash; 58-Year-Old Doctor&rsquo;s Journey to National Champion &nbsp; 2:51 &ndash; Narrowing Your Focus to Win Big &nbsp; 6:18 &ndash; Why We Cut His FTP by 45 Watts &nbsp; 12:35 &ndash; The 5 Limiters Holding Most Athletes Back &nbsp; 16:16 &ndash; The Danger of Training to Outdated Numbers &nbsp; 24:36 &ndash; Why Speed Matters More Than Target Wattage &nbsp; 30:27 &ndash; Inside the 1.2-Second National Championship Win &nbsp; 42:35 &ndash; Can Sauna Training Replace Altitude Camps? &nbsp; 46:30 &ndash; Is a Sauna Recovery or Extra Work? &nbsp; 49:28 &ndash; The Cold Plunge Mistake After Heat Training &nbsp; 51:33 &ndash; Core Body Temperature &amp; Sauna Protocol Rules &nbsp; 57:40 &ndash; Overcooking Yourself With Added Heat Stress &nbsp; 01:07:06 &ndash; Why Electrolyte Loss Doesn&rsquo;t Cause Cramping &nbsp; 01:10:05 &ndash; The $0.01 Salt Trick vs Commercial Tabs &nbsp; 01:18:11 &ndash; How Too Much Sodium Causes Gut Distress &nbsp; 01:20:06 &ndash; A Urologist&rsquo;s Take on TRT in Masters Sports &nbsp; 01:23:13 &ndash; Age-Group Declines vs Legal TUE Exemptions &nbsp; 01:27:00 &ndash; Finding Lasting Success in Endurance Coaching
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram: <a href="https://www.instagram.com/trivelocoaching">https://www.instagram.com/trivelocoaching</a>
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.

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

How He Went From 38km/h To 45km/h At Age 58

This is not a race highlights episode. This is a coaching, data, and analysis episode. Sorry for the chaos and jumping all over the shop. We're just far too excited about all the stuff that can possibly happen from one race. 

We break down the raw reality and brutal conditions of the Ironman World Championship in Kona.

Jordy and Gerard analyze key performances from athletes like Kristian Blummenfelt, Gustav Iden, and Taylor Knibb to extract hard-earned lessons every athlete can use to avoid execution errors and master their own race day.

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.

Time Stamps:
0:00 – Collapsing in the same spot as Solveig Løvseth
2:07 – Why Kona is like racing on Mars
5:59 – Cam Wurf’s quiet 12th place
7:17 – Pros vs age groupers: who can actually race Kona?
8:38 – Magnus Ditlev’s early lead and 10k to go
13:22 – Sam Long’s under-the-radar Kona
15:30 – Jordy’s Bali heat vs Kona conditions
17:44 – Can you ever fully adapt to the heat?
20:49 – Typhoon swell and the slowest bike in years
26:58 – Kristian Blummenfelt’s all-or-nothing gamble
30:18 – Gustav Iden’s emotional comeback
32:43 – Iden’s 3-minute penalty and the Norwegian mindset
35:49 – Jordy’s negative split half marathon
42:11 – Patrick Lange cramping and Pierre Le Corre
43:02 – Lucy Charles-Barclay pulled off again
45:11 – Taylor Knibb’s win and last year’s lesson
50:41 – Vincent Luis’s plan and staying in your bubble
54:42 – Burning matches: what staying disciplined means
56:35 – Luis’s prep: heat chamber and 4x60 sessions
1:02:08 – Matthew Marquardt’s third place and the penalty tent
1:04:05 – Kat Matthews’ mystery ride and 2:52 run
1:09:58 – Paul O’Brien’s Kona stories
1:12:03 – You can’t prepare for Kona, so be conservative
1:19:00 – Lange’s class and Sam Laidlow’s prize money

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.

This is not a race highlights episode. This is a coaching, data, and analysis episode. Sorry for the chaos and jumping all over the shop. We're just far too excited about all the stuff that can possibly happen from one race.&nbsp;
We break down the raw reality and brutal conditions of the Ironman World Championship in Kona.
Jordy and Gerard analyze key performances from athletes like Kristian Blummenfelt, Gustav Iden, and Taylor Knibb to extract hard-earned lessons every athlete can use to avoid execution errors and master their own race day.
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.
Time Stamps: 0:00 &ndash; Collapsing in the same spot as Solveig L&oslash;vseth 2:07 &ndash; Why Kona is like racing on Mars 5:59 &ndash; Cam Wurf&rsquo;s quiet 12th place 7:17 &ndash; Pros vs age groupers: who can actually race Kona? 8:38 &ndash; Magnus Ditlev&rsquo;s early lead and 10k to go 13:22 &ndash; Sam Long&rsquo;s under-the-radar Kona 15:30 &ndash; Jordy&rsquo;s Bali heat vs Kona conditions 17:44 &ndash; Can you ever fully adapt to the heat? 20:49 &ndash; Typhoon swell and the slowest bike in years 26:58 &ndash; Kristian Blummenfelt&rsquo;s all-or-nothing gamble 30:18 &ndash; Gustav Iden&rsquo;s emotional comeback 32:43 &ndash; Iden&rsquo;s 3-minute penalty and the Norwegian mindset 35:49 &ndash; Jordy&rsquo;s negative split half marathon 42:11 &ndash; Patrick Lange cramping and Pierre Le Corre 43:02 &ndash; Lucy Charles-Barclay pulled off again 45:11 &ndash; Taylor Knibb&rsquo;s win and last year&rsquo;s lesson 50:41 &ndash; Vincent Luis&rsquo;s plan and staying in your bubble 54:42 &ndash; Burning matches: what staying disciplined means 56:35 &ndash; Luis&rsquo;s prep: heat chamber and 4x60 sessions 1:02:08 &ndash; Matthew Marquardt&rsquo;s third place and the penalty tent 1:04:05 &ndash; Kat Matthews&rsquo; mystery ride and 2:52 run 1:09:58 &ndash; Paul O&rsquo;Brien&rsquo;s Kona stories 1:12:03 &ndash; You can&rsquo;t prepare for Kona, so be conservative 1:19:00 &ndash; Lange&rsquo;s class and Sam Laidlow&rsquo;s prize money
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram: <a href="https://www.instagram.com/trivelocoaching">https://www.instagram.com/trivelocoaching</a>
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.

Ironman Coaches React to Kona Carnage 2026

Have we been thinking about sodium all wrong? Dr Alan McCubbin thinks we might have been..

Are daily electrolytes necessary, or is pre-race salt loading a complete waste of time? 

In this episode, sports dietitian and lead sodium researcher Dr Alan McCubbin breaks down the real science of hydration and electrolyte replacement for endurance athletes. Plus, learn how to balance fluid intake with sodium loss, why salt capsules can trigger severe mid-race gut distress, and the truth behind common cramping myths.

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.

Time Stamps:
0:00 – Are Daily Electrolyte Supplements a Scam?
1:43 – How Your Kidneys Manage Sodium Deficits
4:40 – Does Pre-Race Sodium Loading Work?
8:04 – Why We Started Researching Sodium for Triathletes
19:37 – The 5-Hour Rule: When Sodium Actually Matters
23:33 – Why Blood Sodium Rises When You Sweat
26:36 – Is the 2% Fluid Loss Rule Outdated?
33:07 – You're Probably Measuring Sweat Loss Wrong
37:28 – Getting the Balance Right Between Fluid and Sodium
44:33 – How Long-Distance Races Change Your Hydration Plan
50:35 – Can Extra Sodium Directly Boost Performance?
55:20 – Why So Many Triathletes Overuse Salt Tablets
59:46 – When Drinking to Thirst Goes Wrong
1:04:00 – Managing Hydration in Extreme Heat & Humidity
1:11:40 – Magnesium, Potassium & Cramping Myths Debunked
1:15:39 – Unanswered Questions in Sodium & Hydration Research

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.

Have we been thinking about sodium all wrong? Dr Alan McCubbin thinks we might have been..
Are daily electrolytes necessary, or is pre-race salt loading a complete waste of time?&nbsp;
In this episode, sports dietitian and lead sodium researcher Dr Alan McCubbin breaks down the real science of hydration and electrolyte replacement for endurance athletes. Plus, learn how to balance fluid intake with sodium loss, why salt capsules can trigger severe mid-race gut distress, and the truth behind common cramping myths.
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.
Time Stamps: 0:00 &ndash; Are Daily Electrolyte Supplements a Scam? 1:43 &ndash; How Your Kidneys Manage Sodium Deficits 4:40 &ndash; Does Pre-Race Sodium Loading Work? 8:04 &ndash; Why We Started Researching Sodium for Triathletes 19:37 &ndash; The 5-Hour Rule: When Sodium Actually Matters 23:33 &ndash; Why Blood Sodium Rises When You Sweat 26:36 &ndash; Is the 2% Fluid Loss Rule Outdated? 33:07 &ndash; You're Probably Measuring Sweat Loss Wrong 37:28 &ndash; Getting the Balance Right Between Fluid and Sodium 44:33 &ndash; How Long-Distance Races Change Your Hydration Plan 50:35 &ndash; Can Extra Sodium Directly Boost Performance? 55:20 &ndash; Why So Many Triathletes Overuse Salt Tablets 59:46 &ndash; When Drinking to Thirst Goes Wrong 1:04:00 &ndash; Managing Hydration in Extreme Heat &amp; Humidity 1:11:40 &ndash; Magnesium, Potassium &amp; Cramping Myths Debunked 1:15:39 &ndash; Unanswered Questions in Sodium &amp; Hydration Research
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.

Are Electrolyte Supplements a Scam? Dr. Alan McCubbin Explains

In this episode, we break down the elements driving the modern era of endurance performance and explain how to cut through the social media noise to focus on what actually matters in coaching. 

We analyze the impact of elite pacing strategies and dissect how subtle tactical errors—like running wide on corners—can cost athletes anywhere from 27 meters to a massive 300+ meters over a race. 

Plus, we share evidence-based coaching insights on building true consistency, setting up your data screens for race day, and navigating the psychological trap of adrenaline-fueled pacing decisions.

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.

Timestamps:

0:00 – The 2026 Golden Era of Endurance
2:35 – What 1%ers Actually Make A Difference?
5:28 – Amateurs are catching Pros
8:28 – Maybe we should do Hero Sessions?
11:01 – Why Distance Running is Suddenly Cool Again
14:08 – Dissecting the Sub-2 Hour Marathon 
17:51 – Cutting the Corners without Cheating
21:58 – Execution Mistakes of Marathon Racing
24:47 – Social Media vs. Coaching Reality
27:45 – Experimenting on the Individual
31:03 – Adopting Someone Else’s Program Danger
34:46 – What is "True Consistency”
39:39 – Case Study: 12 Weeks in the Hills
45:16 – Building the Perfect Data Screen 
48:21 – How Speed Tells Your Power What to Do
51:14 – When Heart Rate Lies to You
55:31 – TriVelo Athlete Openings & Weekly Gratitude

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 break down the elements driving the modern era of endurance performance and explain how to cut through the social media noise to focus on what actually matters in coaching.&nbsp;
We analyze the impact of elite pacing strategies and dissect how subtle tactical errors&mdash;like running wide on corners&mdash;can cost athletes anywhere from 27 meters to a massive 300+ meters over a race.&nbsp;
Plus, we share evidence-based coaching insights on building true consistency, setting up your data screens for race day, and navigating the psychological trap of adrenaline-fueled pacing decisions.
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.
Timestamps:
0:00 &ndash; The 2026 Golden Era of Endurance 2:35 &ndash; What 1%ers Actually Make A Difference? 5:28 &ndash; Amateurs are catching Pros 8:28 &ndash; Maybe we should do Hero Sessions? 11:01 &ndash; Why Distance Running is Suddenly Cool Again 14:08 &ndash; Dissecting the Sub-2 Hour Marathon&nbsp; 17:51 &ndash; Cutting the Corners without Cheating 21:58 &ndash; Execution Mistakes of Marathon Racing 24:47 &ndash; Social Media vs. Coaching Reality 27:45 &ndash; Experimenting on the Individual 31:03 &ndash; Adopting Someone Else&rsquo;s Program Danger 34:46 &ndash; What is "True Consistency&rdquo; 39:39 &ndash; Case Study: 12 Weeks in the Hills 45:16 &ndash; Building the Perfect Data Screen&nbsp; 48:21 &ndash; How Speed Tells Your Power What to Do 51:14 &ndash; When Heart Rate Lies to You 55:31 &ndash; TriVelo Athlete Openings &amp; Weekly Gratitude
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.

How He Went From 38km/h To 45km/h At Age 58

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