In today’s episode, we share the inspiring story of Dan, an athlete who defied the odds to train for an Ironman despite being born without a left lung and rib cage. 

For years, Dan believed he couldn’t pursue endurance sports—until he challenged that lie.

This episode is for anyone battling self-doubt, imposter syndrome, or the fear of failure. 

Dan’s journey reminds us that the only thing holding us back is often ourselves. 

Tune in to discover how he turned obstacles into opportunities and proved that we can all do hard things!

Timestamp:
00:00 - Introduction
01:40 - Overcoming Limitations
03:50 - Not Just Completing, But Racing
06:55 - No Ceiling
08:30 - His Data Improvement
12:00 - The Fun Part
13:30 - Dan’s Words of Wisdom
14:10 - Perfect Training Program?
16:05 - Take Every Opportunity
17:15 - You Can Do Hard Things

Link to Dan’s article: https://www.linkedin.com/pulse/chasing-failure-low-oxygen-lies-dan-barker-cfcac/

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.

In today’s episode, we share the inspiring story of Dan, an athlete who defied the odds to train for an Ironman despite being born without a left lung and rib cage. 
For years, Dan believed he couldn’t pursue endurance sports—until he challenged that lie.
This episode is for anyone battling self-doubt, imposter syndrome, or the fear of failure. 
Dan’s journey reminds us that the only thing holding us back is often ourselves. 
Tune in to discover how he turned obstacles into opportunities and proved that we can all do hard things!
Timestamp: 00:00 - Introduction 01:40 - Overcoming Limitations 03:50 - Not Just Completing, But Racing 06:55 - No Ceiling 08:30 - His Data Improvement 12:00 - The Fun Part 13:30 - Dan’s Words of Wisdom 14:10 - Perfect Training Program? 16:05 - Take Every Opportunity 17:15 - You Can Do Hard Things
Link to Dan’s article: <a href="https://www.linkedin.com/pulse/chasing-failure-low-oxygen-lies-dan-barker-cfcac/">https://www.linkedin.com/pulse/chasing-failure-low-oxygen-lies-dan-barker-cfcac/</a>
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

Low-Oxygen Lies! How This Ironman Races While Missing a Lung

Zone 2 training is all the rage in endurance sports right now, with people swearing it’s the secret sauce for better performance, often hailed as a cornerstone for building aerobic capacity. 

While there’s no denying its overall benefit, especially for elite athletes, at TriVelo Coaching, we believe it’s nearly irrelevant for most amateur athletes. 

For those with busy schedules, varying fitness levels, and limited training hours, focusing on Zone 2 can be inefficient and even counterproductive. 

You’ve got a life, a job, and not a ton of time to clock up relentless hours of zone 2 work.

So today we’re discussing why you may need to do less zone 2, and cut to the specific stuff that gets you results.

As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.

Timestamp:
00:00 - Introduction
01:00 - Gratitude
03:10 - How Long Can You Really Hold Form?
10:50 - Key To Good Programming
14:50 - Highs and Lows of a Season
17:20 - Season Expectations
20:00 - Zone 2 and Age Groupers
28:00 - Where is your zone 2?
31:00 - How To Know Exact Zone 2 %
34:00 - Understand Your Blocks of Training
36:30 - How Much Zone 2 Should You Do?
42:00 - How To Know If It’s Too Much
44:00 - Training on Limited Time

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.

Zone 2 training is all the rage in endurance sports right now, with people swearing it’s the secret sauce for better performance, often hailed as a cornerstone for building aerobic capacity. 
While there’s no denying its overall benefit, especially for elite athletes, at TriVelo Coaching, we believe it’s nearly irrelevant for most amateur athletes. 
For those with busy schedules, varying fitness levels, and limited training hours, focusing on Zone 2 can be inefficient and even counterproductive. 
You’ve got a life, a job, and not a ton of time to clock up relentless hours of zone 2 work.
So today we’re discussing why you may need to do less zone 2, and cut to the specific stuff that gets you results.
As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant.
Timestamp: 00:00 - Introduction 01:00 - Gratitude 03:10 - How Long Can You Really Hold Form? 10:50 - Key To Good Programming 14:50 - Highs and Lows of a Season 17:20 - Season Expectations 20:00 - Zone 2 and Age Groupers 28:00 - Where is your zone 2? 31:00 - How To Know Exact Zone 2 % 34:00 - Understand Your Blocks of Training 36:30 - How Much Zone 2 Should You Do? 42:00 - How To Know If It’s Too Much 44:00 - Training on Limited Time
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.

Zone 2 Is IRRELEVANT For Most Triathletes

Join us as we chat with Paris Olympic Gold Medalist Grace Brown.

In this episode, Grace reflects on her remarkable career, from winning her first Australian TT title in 2019 to securing Olympic Gold in Paris 2024. 

We’ll discuss her epic 2024 season on top of her Olympic gold including her fourth Australian National Time Trial Title, victory at Liege-Bastogne-Liege, and the highs and lows of her final Tour de France.

Grace also shares insights into her training, race strategies, and the mindset that propelled her to the top. 

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
04:20 - Grace Brown Post Paris
05:30 - Winning Olympic Gold
07:15 - Enjoying the Training
09:30 - Coping With The Pressure
11:00 - Spring Classic Performance
15:45 - Winning the Classics
17:20 - Having the Legs to Win
19:45 - The Sprint to Finish
21:40 - Sprint Training Plan/Schedule
23:45 - Winning Both Classics and Olympics
25:15 - Time Trial Training
29:00 - Threshold Efforts and VO2 Sessions
32:30 - Paris Course Recon
34:30 - The Taper
36:45 - Start Line Thought Process
40:40 - Pacing and Power
45:50 - Equipment Choice
52:15 - Tips to Improve Time Trial
55:20 - Every Second Counts
59:15 - TDF Femme - Running Flat
1:06:45 - The Yellow Jersey Controversy
1:11:50 - Grace's Retirement Plan

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 chat with Paris Olympic Gold Medalist Grace Brown.
In this episode, Grace reflects on her remarkable career, from winning her first Australian TT title in 2019 to securing Olympic Gold in Paris 2024. 
We’ll discuss her epic 2024 season on top of her Olympic gold including her fourth Australian National Time Trial Title, victory at Liege-Bastogne-Liege, and the highs and lows of her final Tour de France.
Grace also shares insights into her training, race strategies, and the mindset that propelled her to the top. 
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 04:20 - Grace Brown Post Paris 05:30 - Winning Olympic Gold 07:15 - Enjoying the Training 09:30 - Coping With The Pressure 11:00 - Spring Classic Performance 15:45 - Winning the Classics 17:20 - Having the Legs to Win 19:45 - The Sprint to Finish 21:40 - Sprint Training Plan/Schedule 23:45 - Winning Both Classics and Olympics 25:15 - Time Trial Training 29:00 - Threshold Efforts and VO2 Sessions 32:30 - Paris Course Recon 34:30 - The Taper 36:45 - Start Line Thought Process 40:40 - Pacing and Power 45:50 - Equipment Choice 52:15 - Tips to Improve Time Trial 55:20 - Every Second Counts 59:15 - TDF Femme - Running Flat 1:06:45 - The Yellow Jersey Controversy 1:11:50 - Grace's Retirement Plan
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.

The Training Program That Won Her Olympic Gold! With Grace Brown

Today’s case study is an athlete who wasn’t just going for a PB, or a time, he was going for the win. And not just any win, a world age group title. That’s a bit more pressure than most age groupers would normally put on themselves.

And last week - in a wild and weird coincidence - 6 years to the exact day since he joined us, it all came together and he became world age group champion:

So this episode is a deep dive on his training, preparation, setbacks (there have been many), and the execution of the world championship race.

Timestamp:
00:00 - Introduction
02:09 - Steve's TriVelo Journey
03:45 - Coach's' First Impression
06:30 - Athlete Improvement and Progression
09:00 - Getting Hit By A Deer
12:00 - Mindset Overcoming Setbacks
19:30 - Steve's Advice to Athletes
22:40 - Consistent Training
25:25 - World Champ Preparation
31:30 - Confidence in Letting People Go
37:10 - Understanding Your Strengths
40:20 - Age is Just a Number
42:30 - Winning is Fun
44:50 - Data Improvements
47:00 - Long Term Coaching
50:30 - Going Fast is Fun
51:45 - Think Long Term

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.

Today’s case study is an athlete who wasn’t just going for a PB, or a time, he was going for the win. And not just any win, a world age group title. That’s a bit more pressure than most age groupers would normally put on themselves.
And last week - in a wild and weird coincidence - 6 years to the exact day since he joined us, it all came together and he became world age group champion:
So this episode is a deep dive on his training, preparation, setbacks (there have been many), and the execution of the world championship race.
Timestamp: 00:00 - Introduction 02:09 - Steve's TriVelo Journey 03:45 - Coach's' First Impression 06:30 - Athlete Improvement and Progression 09:00 - Getting Hit By A Deer 12:00 - Mindset Overcoming Setbacks 19:30 - Steve's Advice to Athletes 22:40 - Consistent Training 25:25 - World Champ Preparation 31:30 - Confidence in Letting People Go 37:10 - Understanding Your Strengths 40:20 - Age is Just a Number 42:30 - Winning is Fun 44:50 - Data Improvements 47:00 - Long Term Coaching 50:30 - Going Fast is Fun 51:45 - Think Long Term
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.

Low-Oxygen Lies! How This Ironman Races While Missing a Lung

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Jordan Donnelly

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