Today we’re talking about running workouts, and which workouts are going to improve your speed.

But also, how important is speed really in a triathlon?

How much speed work can you actually afford as a triathlete? How much should you be doing?

There are some key differences for triathletes that you need to be aware of when thinking about speed.

Key points of today’s episode:
How does training in the heat affect your performance?
Is it possible that heat training has similar effects to altitude training?
Knowing where you should be performing depending on where you are in the season
How important is running speed for triathletes?
What are the best training sessions to do for running speed?
The risk vs reward factor of speed
Why speed sessions for triathletes are different 
The two best types of speed workouts
Closing the gap between your fresh speed and your speed off the bike

 

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

The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.

Today we&rsquo;re talking about running workouts, and which workouts are going to improve your speed.
But also, how important is speed really in a triathlon?
How much speed work can you actually afford as a triathlete? How much should you be doing?
There are some key differences for triathletes that you need to be aware of when thinking about speed.
Key points of today&rsquo;s episode:
<ul>
<li aria-level="1">How does training in the heat affect your performance?</li>
<li aria-level="1">Is it possible that heat training has similar effects to altitude training?</li>
<li aria-level="1">Knowing where you should be performing depending on where you are in the season</li>
<li aria-level="1">How important is running speed for triathletes?</li>
<li aria-level="1">What are the best training sessions to do for running speed?</li>
<li aria-level="1">The risk vs reward factor of speed</li>
<li aria-level="1">Why speed sessions for triathletes are different&nbsp;</li>
<li aria-level="1">The two best types of speed workouts</li>
<li aria-level="1">Closing the gap between your fresh speed and your speed off the bike</li>
</ul>
&nbsp;
If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly email, just go to: getfastpodcast.com
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. You are joined as always by your hosts, Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.

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

The Exact Type Of Workouts That Will Improve Your Running Speed

Contrary to popular belief, being endurance fit doesn't automatically translate to being triathlon fit. 

In this episode, we dissect the unique demands of triathlon and uncover the essential training methods needed to excel in this multifaceted sport. 

From swim to bike to run, we'll unravel the top priorities that will propel you towards triathlon-specific endurance and race readiness. 

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
03:30 - Cyclings Cardinal Sin
08:05 - Where To Spend More Time Training?
16:25 - How To Boost Triathlon Endurance
16:50 - The Number 1 Priority
21:30 - When To Start Doing More
25:00 - What’s The End Goal?
32:30 - Base Endurance VS Race Endurance
36:20 - Calculating Your Race Intensity
38:50 - Proper Fueling
41:05 - VO2 Max Sessions

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.

Contrary to popular belief, being endurance fit doesn't automatically translate to being triathlon fit. 
In this episode, we dissect the unique demands of triathlon and uncover the essential training methods needed to excel in this multifaceted sport. 
From swim to bike to run, we'll unravel the top priorities that will propel you towards triathlon-specific endurance and race readiness. 
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 03:30 - Cyclings Cardinal Sin 08:05 - Where To Spend More Time Training? 16:25 - How To Boost Triathlon Endurance 16:50 - The Number 1 Priority 21:30 - When To Start Doing More 25:00 - What’s The End Goal? 32:30 - Base Endurance VS Race Endurance 36:20 - Calculating Your Race Intensity 38:50 - Proper Fueling 41:05 - VO2 Max Sessions 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.

3 Simple Ways To Boost Triathlon Endurance

Welcome back to another case study!

In this episode, we dive into the remarkable journey of Tommy, a triathlete whose story begins as a classic tale of perseverance. Join us as we uncover the challenges Tommy faced, from a chance encounter in the toilets to his underpreparedness at Geelong in 2023. Despite finishing 90th in his age group out of 105, Tommy's determination shines through.

Tune in as we explore the highs, lows, and lessons learned from Tommy's triathlon journey.

Timestamp:

00:00 - Introduction
00:40 - Athlete Introduction and Background
03:15 - Athlete Results: Data Comparison
06:30 - Previous Training Background
09:30 - Good Runner; Lacking Endurance
12:30 - Changes in Training and Improvements
14:30 - Lessons for Age Group Athletes
18:10 - Finding Consistency in Training
22:45 - Stop Trying to be Perfect
23:20 - Learning How To Ride Better
26:30 - Training Process and Progress

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!
In this episode, we dive into the remarkable journey of Tommy, a triathlete whose story begins as a classic tale of perseverance. Join us as we uncover the challenges Tommy faced, from a chance encounter in the toilets to his underpreparedness at Geelong in 2023. Despite finishing 90th in his age group out of 105, Tommy's determination shines through.
Tune in as we explore the highs, lows, and lessons learned from Tommy's triathlon journey.
Timestamp:
00:00 - Introduction 00:40 - Athlete Introduction and Background 03:15 - Athlete Results: Data Comparison 06:30 - Previous Training Background 09:30 - Good Runner; Lacking Endurance 12:30 - Changes in Training and Improvements 14:30 - Lessons for Age Group Athletes 18:10 - Finding Consistency in Training 22:45 - Stop Trying to be Perfect 23:20 - Learning How To Ride Better 26:30 - Training Process and Progress
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.

Wiping 1 HOUR Off Your 70.3 Time [CASE STUDY]

Is there an optimal cadence you should be cycling at?

Is lower cadence or higher cadence proven to be a more efficient way of riding?

More specifically, is your current cadence slowing you down?

These are the questions we’re answering in today’s episode.

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
00:45 - Gratitude
04:10 - Cycling's Unwritten Rule
08:10 - Cycling's Devastating Crashes
14:55 - Flanders and Roubaix Review
26:15 - Cadence and Gear Selection
27:30 - The Most Efficient Cadence
31:30 - Training Broad Cadence Range
35:00 - Athletes and Gear Range
38:45 - Changing Gears Properly
48:10 - How To Stay in Your Power Range
54:40 - Training How You Race
56:30 - Hands on the Lever

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.

Is there an optimal cadence you should be cycling at?
Is lower cadence or higher cadence proven to be a more efficient way of riding?
More specifically, is your current cadence slowing you down?
These are the questions we’re answering in today’s episode.
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 00:45 - Gratitude 04:10 - Cycling's Unwritten Rule 08:10 - Cycling's Devastating Crashes 14:55 - Flanders and Roubaix Review 26:15 - Cadence and Gear Selection 27:30 - The Most Efficient Cadence 31:30 - Training Broad Cadence Range 35:00 - Athletes and Gear Range 38:45 - Changing Gears Properly 48:10 - How To Stay in Your Power Range 54:40 - Training How You Race 56:30 - Hands on the Lever
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 Exact Type Of Workouts That Will Improve Your Running Speed

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