Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

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26:36 – Is the 2% Fluid Loss Rule Outdated?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.

See omnystudio.com/listener for privacy information.

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.

See omnystudio.com/listener for privacy information.

Peptides are becoming one of the biggest topics in health, longevity, and performance, but how much of the hype is actually backed by evidence?

In this episode, Gerard and Jordan sit down with Dr. Harry Weisinger to unpack the science, risks, potential benefits, and ethical questions surrounding peptides, including BPC-157 and GLP-1s. They discuss recovery, performance enhancement, longevity, and why athletes should be cautious before jumping on the latest trend.

A fascinating conversation about what we know, what we don’t, and where peptide medicine could be heading.

We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO

Dr. Harry Weisinger:

• Website: https://myperformancedoctor.com
• Instagram: https://www.instagram.com/my_performance_doctor/
• LinkedIn: https://www.linkedin.com/in/dr-harry-w
• Substack: https://drharry1.substack.com

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 – Meet Dr. Harry Weisinger
1:16 – Should People Be Allowed Peptides?
3:13 – What Exactly Are Peptides?
5:21 – What Happens When We Add Peptides?
7:47 – Why Peptides Suddenly Exploded
10:12 – Why Is BPC-157 So Popular?
12:17 – BPC-157: Evidence vs Hype
14:04 – Why Peptide Research Is So Difficult
16:56 – Are Peptides Actually Legal in Australia?
20:33 – Why Peptides Are Being Driven Underground
22:42 – The Risks of the Peptide Grey Market
26:04 – Can You Actually Trust What You Buy?
29:43 – Dr. Harry’s Achilles Injury Experiment
35:34 – Peptides, Doping and Fair Competition
42:54 – Which Peptides Are Banned in Sport?
46:51 – Are GLP-1s Useful for Athletes?
51:13 – What We Still Don’t Know About Safety
57:32 – Is Peptide Medicine the Future?
1:01:02 – Can Peptides Change Athletic Recovery?
1:03:29 – The Real Problem With Peptide Hype
1:04:48 – How Much Potential Do Peptides Have?
1:06:36 – What is TriVelo's stance?

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.

See omnystudio.com/listener for privacy information.

You might know Alex Coe from his Sub 10 Loading series, where he shared his journey not only to his first sub-10-hour Ironman, but sub 9 hour too.

He reached out to us for some help earlier this year on his journey toward the Kona World Championships.

We break down everything we’ve been doing in training together, all the highs (and lows) so far, and our predictions.

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 – Smashed Goals & The Journey So Far
2:08 – Mental Fallouts of Early Race Failure
3:53 – Transitioning from Self-Coached to Structured Team
5:10 – Is There Enough Time for Kona?
9:36 – Relinquishing the Plan to a Coach
11:36 – Unlocking the Engine
15:55 – The 6-Hour Session That Broke Me
18:40 – A Coach’s Breakdown of the Execution Error
21:38 – The Surprising Data Behind the Bonk
24:55 – How motivated athletes ruin training ranges
27:53 – Pumping Up a Highly Curious Athlete
30:57 – The Backlash of Announcing a Massive Goal
33:57 – Why You Shouldn't Place Ceilings on Yourself
38:57 – Breaking Down the 8-Week Data Progression
44:55 – A 30km time trial..
47:01 – Predicting the Final Kona Marathon Time
49:00 – The Hidden Reality of 25-Hour Training Weeks
51:00 – When Training Becomes a Fragile House of Cards
52:23 – Next Steps in the TriVelo Method

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.

See omnystudio.com/listener for privacy information.

Tom debuts his Ironman as a PRO, and Roland comes back for a redemption race.. but Cairns Ironman had other ideas.

TriVelo-coached athletes Tom and Roland—both balancing intense medical careers with professional racing—share the raw data, mistakes, and problem-solving strategies that defined their roller coaster day.

We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO

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 – Remove Goggle Anxiety 
3:11 – Roland’s goal for Cairns Ironman
4:37 – Pre-Race Form and Western Sydney Top 10  
6:05 – Roland’s Monster 416w Record FTP
8:01 – Dealing with High Taper Fatigue
10:29 – Coach’s Advice 5am Advice on Race Week
14:48 – The Danger of Indoor Training 
20:49 – Roland’s Ironman Bonk.. 
22:51 – The 9-Liter Electrolyte Protocol?  
25:34 – Can You Recover from a Hunger Flat?  
30:14 – Running a Sub-3 Marathon After Crashing  
37:13 – Horrific Cairns Bike Conditions Explained  
38:52 – Tom’s Almost Perfect Ride then.. crash
43:38 – Racing an Ironman Without Rear Brakes  
46:36 – Coach Confrontation on the Run Course  
51:49 – The Real Math Behind a 3:11 Marathon  
1:00:28 – Juggling Pro Racing and Full-Time Medicine

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.

See omnystudio.com/listener for privacy information.

In this episode, Gerard and Jordan break down the latest in endurance sport, from Josh Kerr's world record performance and the Tour de France to Gerard's firsthand experience with altitude training. They explore what these stories reveal about effective training, recovery, and why consistency will always outperform hero workouts. If you're looking to train smarter and get more from your sessions, this episode is packed with practical insights you can apply straight away.

We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO

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.

0:58 – The Colorado Altitude Experiment
2:34 – Shocking First Ride Results
5:52 – Is One Week Altitude Enough?
8:34 – The Mile WR Is BROKEN
14:34 – Josh Kerr's Unconventional Training Week
17:54 – The Recovery & Consistency Secret
22:12 – Beyond the "Hero Workouts" Trap
24:50 – The 1200m Time Trial Breakthrough
28:50 – Mastering Critical Power Metrics
36:06 – Mile Record vs. Sub Two-Hour Marathon
42:22 – Tadej Pogačar's Tour Dominance
48:07 – Training after Illness
51:48 – Funny Post-Race Coaching Encounters
54:22 – Family Milestones & Travel 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.

See omnystudio.com/listener for privacy information.

In this episode, swim coach Brenton Ford from Effortless Swimming joins the show to share practical tips for swimming faster and more efficiently in open water. He breaks down where to focus first when improving your stroke, the difference between galloping and balanced swim styles, why most triathletes kick too hard, and how to stay calm and confident in open water. 

Brenton also shares his thoughts on the Enhanced Games and the story behind the development of his NanoClear anti-fog goggles.

We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO

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 – The starting priority for your stroke
1:58 – Analyzing Open Water galloping action
5:10 – Why you shouldn't swim like a speedboat
6:48 – The secret to fixing dragging legs
8:16 – Which Pro Athlete Has The Style To Copy?
11:22 – The kicking mistake costing you more time
14:49 – How to simulate open water in the pool
24:02 – How to sight without breaking your rhythm
27:39 – The recovery adjustment for choppy water
30:53 – Where to apply power in the pull
36:03 – Threshold sets to build raw durability
39:30 – Overcoming physical panic and hyperventilation
45:04 – Shifting your mindset on the beach
51:27 – Our honest thoughts on the Enhanced Games
56:03 – Designing a fog-free goggle

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.

See omnystudio.com/listener for privacy information.

Matthew Marquardt might be the most impressive man in pro triathlon.

How do you compete with the best in the world while studying medicine full-time?

Matthew Marquardt joins the podcast to share how he manages training, racing, medical school, and life outside sport. We also dive into his dominant win at Ironman South Africa, solving his long-term cramping issues, and what's next on the road to Kona.

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.

00:00 - Introducing Matthew Marquardt
00:40 - Recap of IRONMAN South Africa
13:21 - Why Matthew chose to race Cape Epic
21:50 - Managing total stress load and high performance
28:24 - Race strategy: Surge vs. hold back
31:24 - The mental and physical taper process
39:14 - Solving the mystery of race-day cramping
52:14 - Identifying patterns and triggers for cramping
54:07 - Training volume and the comparison trap with other pros
58:50 - Season goals and the path to Kona
01:00:42 - Learning from past mistakes in IRONMAN racing
01:04:14 - A look into Matthew’s daily routine and workload

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.

See omnystudio.com/listener for privacy information.

In this episode, we delve into the fundamentals of amateur athletic improvement by cutting through the modern "noise" of endless training theories. Drawing from decades of experience from Supercoach Gerard, we wanted to compare old-school methods with modern elite approaches to provide the BEST practical advice for age-group athletes.

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.

00:03 - Head Coach Gerard Donnelly’s 40-year career
02:23 - Letting go of old school methods
05:35 - Social media's impact on training
07:51 - Value of long endurance training
14:12 - Hill repeats in modern programs
18:39 - Insights from elite athlete interviews
25:52 - Consistency over intensity for amateurs
28:23 - What is ”Double Threshold Fever"
34:01 - Customizing training to individual needs
43:32 - Pacing lessons from World Tour riders
51:58 - The search for the perfect program
54:10 - Balancing data with body signals
59:18 - Decision-making for racing with injuries
01:10:29 - Gratitude segment and staying grounded

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.

See omnystudio.com/listener for privacy information.

Grace Thek has recently turned into one of triathlon's top runners, with incredible results across the half Ironman and Ironman distances over the last 12-18 months. But her rise to the top has been far from quick. This episode is a great testament to the slow, patient build to consistent top performances. The most surprising part? How little volume she runs to be one of the best runners in the sport. Find out how in this episode. 

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

0:00 – Why Grace prioritizes training consistency
1:42 – Building a foundation for durability
2:33 – Grace’s 18-month aerobic running reset
4:10 – Reintroducing intensity after injury struggles
6:00 – Why Grace changed her coach
10:09 – The "curse" of being a physio
15:20 – Specific run session pace breakdowns
20:43 – Transitioning from track speed to durability
32:56 – Long run volume and preparation
37:11 – Dialing in 90-100g carbs per hour
41:40 – Race simulation and nutrition fueling
46:41 – Deep dive: Ironman Texas review
50:24 – Managing high humidity on the run
54:45 – Pacing risks and hard-earned lessons
59:45 – The mental battle for Kona qualification
1:07:44 – Two pathways to the World Championship
1:14:51 – Preparing for the Kona heat and humidity
1:18:01 – Closing thoughts on Grace’s pro journey

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.

See omnystudio.com/listener for privacy information.