Riley's FTP jumped 78w in 8 months. His 10km dropped 5 minutes. His swim pace came down over 2 minutes. No endurance background - just structured training done right.

In this episode, we break down the exact program behind his transformation, why training to your numbers every session is the habit most athletes get wrong, and how small pacing mistakes on easy days kill your progress.

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

Timestamps:

00:00 – Riley's results breakdown

02:30 – From hockey goalkeeper to endurance athlete

05:00 – "I tried everything and nothing worked"

08:00 – FTP progression: month by month

11:00 – Why your test number isn't the full picture

14:00 – The mistake Riley was making in every session

18:00 – The difference between zone 1 and zone 2 that most athletes miss

22:00 – What happens when you creep out of your zones

26:00 – What riding with pro cyclists taught us about easy days

30:00 – You've got two 30-minute windows per week. That's it.

34:00 – Why triathlon programming is more complex than you think

38:00 – The running approach that dropped his 10km by 5 minutes with zero intensity

42:00 – Riley's relationship with running did a complete 180

44:00 – Compliance doesn't mean dictatorship

47:00 – Too many goals is killing your progress

50:00 – How Riley executed his gravel race without blowing up

53:00 – The negative split that proved it all worked

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.