Gary wiped over 30mins off his Marathon time - while working brutal night shifts and running only 4 times a week.

Here’s how smart training, cross-training, and mindset made the impossible possible.

Timestamp:
00:00 - Introduction
02:10 - The Major Coaching Change
08:45 - The Job of the Coach
11:45 - Gary's Crazy Schedule
15:15 - Gary's Progression and Improvement
18:15 - Not All Courses Are The Same
21:00 - Mistake On The Recon
24:50 - Conservative Start: Flying Finish
25:50 - Key Training Lessons
31:50 - Data Recording and Analysis
33:45 - Gary's Race Review

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.

See omnystudio.com/listener for privacy information.

Mental fatigue is real, but how badly does brain fatigue really affect us?

We sit down with Dr. Scott Frey from Cerebral Performance to explore the neuroscience behind brain endurance training, mental toughness, and recovery.

From social media fatigue to the science of anticipation, we find out just how important this topic is for endurance athletes.

Timestamp:
00:00 - Dr. Frey and Cerebral Endurance
02:15 - Brain Fatigue
08:10 - How Brain Fatigue Impacts Performance
13:50 - How To Resist Brain Fatigue
18:00 - How To Reduce Cognitive Fatigue
23:45 - Tapering The Brain
28:20 - Removing Barriers to Decision Making
30:00 - Why Having A Coach is Vital
31:00 - Training: Morning vs Evening
34:30 - Mental Fatigue and Performance
36:30 - Cognitive Training Sessions
43:30 - Pairing Cognitive and Physical Training
53:00 - Brain's Role in Endurance Sports
55:00 - Brain Adaptation and Rehabilitation
59:30 - Cognitive Training Practice
1:01:00 - Dr. Frey's Next Project

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.

See omnystudio.com/listener for privacy information.

Just over a year ago, Justin was starting from scratch after a bad crash. Now he’s riding 40km/h for 40km and running sub-4 pace off the bike.

In this episode, we break down the exact training changes, race strategies, and mindset shifts that made the difference so you can apply the same playbook to your own racing.

Timestamp:
00:00 - Athlete Introduction
01:40 - Key Steps to Get Faster
04:20 - Swim Gains on Better Technique
09:20 - Fixing Ride Execution
12:00 - Training in a Single Zone
15:20 - Attention to Detail
18:25 - Running Fast Off the Bike by Riding Better
20:20 - Running Faster In A Duathlon
23:00 - Staying Consistent in Key Sessions
26:00 - Why Boring Sessions Matter
29:00 - Trusting The Process
30:20 - Taking Ownership of Improvement

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.

See omnystudio.com/listener for privacy information.

Ironman winner Gerard Donnelly has spent 20 years racing at the top. From Kona to countless national titles, he’s learned the lessons the hard way.

In this episode, he shares why hard work alone fails, why copying others backfires, and the real keys to long-term success in triathlon. This is no-BS wisdom from decades in the sport.

Timestamp:
00:00 - Focusing on the Bad Sessions
04:30 - Setting Up Your Environment For Success
07:30 - Staying Consistent is Difficult
14:00 - Consistent Testing and Racing
22:50 - Measuring Success by Performance
27:45 - The Right Mindset
33:40 - Gratitude: Weather and Training Discipline

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.

See omnystudio.com/listener for privacy information.

Ironman winner Gerard Donnelly has spent 20 years racing at the top. From Kona to countless national titles, he’s learned the lessons the hard way.

In this episode, he shares why hard work alone fails, why copying others backfires, and the real keys to long-term success in triathlon. This is no-BS wisdom from decades in the sport.

Timestamp:
00:00 – Introduction
01:30 – Hard Work Does Not Always Mean Success
03:40 – Flexibility in Achieving Goals
10:30 – Avoid Extreme Behaviors
16:15 – Being Informed Leads to Better Decisions
20:50 – Nutrition Matters More Than You Think
28:20 – How Faulty Equipment Can Ruin a Race
32:50 – Why Copying Others Can Hold You Back
38:30 – Honest Assessment of Strengths and Weaknesses
42:30 – Do You Need Coaching?

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.

See omnystudio.com/listener for privacy information.

Tactical chaos, early burnouts, and one brutal question: how do you beat Pogacar?

We break down the biggest blunders and boldest moves from the 2025 Tour de France.

Timestamp:
00:00 – Introduction
01:20 - Wout Cracking The Pog
04:00 - Tour de France’s BEST Stage
10:30 - How To Win From A Breakaway
15:30 - Should We Keep the New Paris Stage?
20:30 - Will Pog Beat Cavendish’s Record
24:30 - Analysing Visma’s Tour Tactics
27:30 - Is the Pog Unbeatable?
34:45 - Our Strategy to Beat Pog
41:00 - Stage 20: Classic Racing
44:20 - Importance of Threshold Riding
53:00 - The Up and Down Journey
55:50 - What We Have To Learn From Remco
1:00:30 - Our Favourite Performances and Riders
1:08:10 - What Would Gerard Say To Jonas and Visma?

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.

See omnystudio.com/listener for privacy information.

Fresh off her best performance yet at the 2025 Giro D’Italia, Sarah Gigante joins us to unpack the race that crowned her 3rd on GC AND Queen of the Mountains, with two epic stage wins.

We dive into:
•⁠  ⁠Her decisive moves against Elisa Longo Borghini
•⁠  ⁠The brutal power data: Holding over 300W to get away on the climb — that’s 6W/kg!
•⁠  ⁠The build-up, the setbacks, and the training it took to get here
•⁠  ⁠Nutrition, race tactics, and how she prepped for the key stages
•⁠  ⁠The moment she went from 6th to 3rd overall

From dominating the home Willunga Hill to the podium of a Grand Tour — Sarah’s climb has been relentless.

Don’t miss this episode with one of the most exciting Aussie riders in the women’s pro peloton.

Timestamp:
00:00 – Introduction
01:15 - Sarah's 1st Giro Stage Win
06:50 - The Attack Process
15:10 - What Triathletes Shouldn't Do
18:30 - Mindset On The Way To Win
20:30 - Sarah's Injury & Recovery Journey
28:25 - Rest & Fitness Bank
30:40 - You Know Your Body Well
36:30 - Stage 7 Breakaway
43:15 - Winning The QOM Jersey
45:30 - Improving On Riding Skills & Techniques
49:00 - Sarah's Training
54:30 - Race Nutrition And Supplements
57:40 - Next Focus: Tour de France!

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.

See omnystudio.com/listener for privacy information.

Two rookie pro triathletes, full-time doctors, and great mates — Tom and Roland are back!

In this episode: Roland’s tough Ironman debut, Tom’s massive half marathon PB, and how they juggle work, training, and recovery.

Timestamp:
00:00 – Introduction
02:00 - Ironman Disaster
11:00 - Endurance Type Training
12:30 - A Humbling Experience
21:00 - Power Of Execution
31:00 - Run Improvement Without Running Fast
38:00 - How To Do Long Runs
42:00 - Same Old Boring Course
50:20 - How To Balance Life While Training
56:00 - The Motivation To Keep A Routine
1:00:45 - Future Career Plans
1:03:00 - Next Race Plans
1:07:25 - Benefits Of Crit Style Race Training

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.

See omnystudio.com/listener for privacy information.

In this episode, we break down real case studies from our athletes who smashed their run times—without hammering intervals or piling on big mileage.

You'll hear how one athlete ran back-to-back PBs off limited run volume and a strong bike base, and how another broke through a plateau running just 30–40k per week after injury.

If you’re chasing a marathon PB, coming back from injury, or deep in triathlon training, this will give you a fresh, proven perspective on what actually makes you faster.

Timestamp:
00:00 – Introduction
02:10 - How To PB Your Run
07:45 - The VO2 Engine
13:30 - Layering Fitness
25:00 - The Endurance Component
31:30 - One Key Session
35:15 - Training Vs Execution

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.

See omnystudio.com/listener for privacy information.

We crunched 500+ time trial results and uncovered the blueprint for free speed.

From pacing strategies to gear secrets, this episode breaks down how the fastest riders actually ride.

Timestamp:
00:00 – Introduction
01:35 – New Members of TriVelo
02:40 - Right Time, Right Training
04:10 – Power Isn't Everything; The Fundamental Skill
08:40 – How To Get the Highest Speed and Wattage
11:30 - When to Focus on Speed
16:00 – We Don't Copy The Pros
20:01 – How Often Should You Change Gears
24:30 - Cadence, Gearing, and Speed
31:30 - Why Keep the Pressure On
38:30 – Course Knowledge is Everything
41:00 – Find Your Limits
45:30 – Mix-up Your Training
48:30 – Need Time Trial Coaching
49:30 – Athletics: Nike Breaking 4
53:15 - Gratitude
55:14 - Getting Through A Bad Taper
59:40 - Start Early and Don't Rush

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.

See omnystudio.com/listener for privacy information.