In this episode of the Get Fast Podcast, hosts Jordy and Gerard sit down with doctor-turned-pro triathlete Roland Crantock to debrief his breakout performance at Port Macquarie 70.3 and a wild weekend at the Noosa Triathlon Festival.

Roland shares the exact power data behind his ride—including pushing 425W to bridge to the lead group—and how disciplined negative splitting transformed his half marathon racing.

The team also discusses balancing full-time work with high-level triathlon training, racing pure cyclists in a high-surge criterium under commentary from Matt Keenan, and adapting when 50 sharks alter race day plans. Finally, Roland outlines his targets for half Ironman racing, marathon racing, and breaking the 8-hour barrier at Ironman Busselton.

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.

0:00 – Roland’s Rise & Tom Page Update
1:03 – Port Macquarie 70.3 & Beating Jelle Geens
4:26 – Pacing Strategy: 425 Watts on the Bike
6:42 – Executing a Disciplined Negative Split Run
12:26 – Swim Positioning & Fighting Off the Run Surge
17:48 – Juggling Medicine and Pro Racing
24:31 – Making Hard Sacrifices for Athletic Potential
27:41 – Why Race a Crit Before an Ironman Build?
31:51 – Breakaway Surges at the Noosa Crit
35:08 – Crashing Out & Hearing Matt Keenan Call Your Name
41:44 – Shark Sightings & Swim Cancellation
44:23 – Sprinting to the Line in the Wrong Shoes
48:55 – Analyzing the Data: Port Mac vs Noosa Mistakes
53:57 – Lessons from Dave Wottle: Staying Patient
55:05 – The Sub-8 Hour Ironman Blueprint for Busselton

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 of the Get Fast Podcast, hosts Jordy and Gerard sit down with doctor-turned-pro triathlete Roland Crantock to debrief his breakout performance at Port Macquarie 70.3 and a wild weekend at the Noosa Triathlon Festival.
Roland shares the exact power data behind his ride&mdash;including pushing 425W to bridge to the lead group&mdash;and how disciplined negative splitting transformed his half marathon racing.
The team also discusses balancing full-time work with high-level triathlon training, racing pure cyclists in a high-surge criterium under commentary from Matt Keenan, and adapting when 50 sharks alter race day plans. Finally, Roland outlines his targets for half Ironman racing, marathon racing, and breaking the 8-hour barrier at Ironman Busselton.
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.
0:00 &ndash; Roland&rsquo;s Rise &amp; Tom Page Update 1:03 &ndash; Port Macquarie 70.3 &amp; Beating Jelle Geens 4:26 &ndash; Pacing Strategy: 425 Watts on the Bike 6:42 &ndash; Executing a Disciplined Negative Split Run 12:26 &ndash; Swim Positioning &amp; Fighting Off the Run Surge 17:48 &ndash; Juggling Medicine and Pro Racing 24:31 &ndash; Making Hard Sacrifices for Athletic Potential 27:41 &ndash; Why Race a Crit Before an Ironman Build? 31:51 &ndash; Breakaway Surges at the Noosa Crit 35:08 &ndash; Crashing Out &amp; Hearing Matt Keenan Call Your Name 41:44 &ndash; Shark Sightings &amp; Swim Cancellation 44:23 &ndash; Sprinting to the Line in the Wrong Shoes 48:55 &ndash; Analyzing the Data: Port Mac vs Noosa Mistakes 53:57 &ndash; Lessons from Dave Wottle: Staying Patient 55:05 &ndash; The Sub-8 Hour Ironman Blueprint for Busselton
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