This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly.

Want to work with Jaemin on your insecurity? Go to 👉 https://jaeminfrazer.com/trivelo

This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly.

Insecurity Was Your Rocket Fuel. Now It’s Your Handbrake.

For years we’re told that high performance comes down to discipline, mindset, and pushing harder. And when you’re young, that kind of pressure actually works.

Insecurity can feel like rocket fuel. It drives you to train harder. Prove yourself. Outwork everyone.

But somewhere along the journey, the same fuel turns toxic. Performance stalls. Motivation drops. The joy disappears.

So what changed?

In this conversation, Jaemin Frazer breaks down what insecurity actually is, how it forms, and why self-discipline built on mistrust eventually backfires.

You’ll learn:

• Why insecurity can create early success but sabotage long-term performance
• What insecurity really is (it’s not laziness or lack of confidence)
• How your nervous system quietly resists “unsafe” success
• Why fighting yourself is the slowest way to improve
• And how working from a place with nothing to prove or defend becomes the real unfair advantage If you care about performance, longevity, and enjoying the life you’re building, this episode will change how you train, lead, and relate to yourself.

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.

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.

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.

See omnystudio.com/listener for privacy information.

In this episode, we break down nine race-day mistakes smart triathletes avoid. We cover pacing, data, nutrition, transitions, equipment choices, and more

If you want to stop giving away free time and finally race to your potential, this is your race-day playbook.

Timestamp:
00:00 - Introduction
01:30 - The SMARTEST Triathletes Do This
07:50 - Smart Data
20:20 - Nutrition Mistakes
25:20 - Drafting: Okay or Not?
32:45 - Transition Mistakes
38:40 - Flying Mount Worth It?
43:30 - How To Have More Confidence
45:50 - Getting the Race Peak Right
48:20 - Smart Athlete Checklist
51:10 - Gratitude

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.

Leigh Rasti is a case study in long-term improvement. No hero workouts. No big jumps. Just stacking good weeks, year after year.

In this episode, we break down how he’s continued to PB across sprint and 70.3 racing, why his race results improved far more than his test numbers, and how individualised coaching unlocked the next level.

Timestamp:
00:00 - Introduction
01:25 - When Can You Expect A PB?
05:40 - How To Guarantee Improvement
08:20 - The Improvement Process
12:25 - Executing The Ideal Program
17:25 - Creatures of Habit
21:30 - The Turning Point
30:30 - Executing Sessions Properly
33:00 - The #1 Change In 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.

A new year is the perfect reset.

In this first episode of the year, we share our five biggest do’s and don’ts to help you start 2026 the right way without chasing hype, burning out early, or second-guessing your training.

This episode is about building momentum you can sustain, enjoying the process, and setting yourself up to peak when it actually matters.

Timestamp:
00:00 - Introduction
02:35 - Mistakes and Lessons From Jayco Allula National Champs
15:00 - DO #1
18:00 - DO #2
22:20 - Don't #1
27:45 - DO #3
33:22 - Don't #2
38:00 - DO #4
39:20 - Don't #3
43:15 - DO #5
46:40 - Don't #4
51:05 - DO #6
52:40 - Final Tip of the Year

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.

Jimmy Whelan’s career has come full circle. From injured runner to pro cyclist, then triathlon, and now back to running — full time.

In this episode, Jimmy breaks down how years of elite cycling built an engine that translated directly to running. Why the bike gives runners free aerobic gains. How he rebuilt his run safely after injury. And exactly how a 12-week block took him to a DEBUT 61:37 half marathon in Valencia — one of the fastest ever by an Australian.

We cover his training structure, treadmill threshold work, hills, volume progression, fueling lessons from pro cycling, and why runners are underusing the bike. A deep look at endurance, durability, and what happens when aerobic capacity meets smart execution.

A must-listen for runners, cyclists, and anyone chasing performance without breaking down.

Timestamp:
00:00 - Introduction
01:40 - Chasing The Dream
05:00 - Injury That Turned Things Around
08:15 - Excellent Form with Less Running
13:45 - Jimmy's 12-Week Running Block
17:45 - Treadmill Running Sessions
21:40 - Jimmy's Treadmill Adaptation
25:50 - Jimmy's Endurance Sessions
30:55 - Large Volume Training
35:00 - Nutrition and Fueling Strategy
39:30 - Training the Gut for Running
45:00 - Race Plan and Goal for Valencia
49:45 - Jimmy's Legs During the Race
53:00 - Injury in the Spikes
56:10 - Aerobic Gains on the Bike for Runners
1:01:50 - Contrast Between Running and Cycling
1:07:30 - Getting the Volume without Breaking Down
1:09:00 - Jimmy's 2026 Goals and Training Plan
1:14:20 - Everybody Is Learning and Experimenting

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.

Holiday training sets up the whole season. Get it right and you start ahead. Get it wrong and you spend months fixing it.

This episode breaks down how to train through the holidays without losing fitness or burning out. How to add volume without piling on intensity. How to protect consistency, recovery, and family time. And how to avoid the classic mistakes that leave athletes cooked by January.

We cover clear strategies for both hemispheres, including winter training indoors, mid-season summer racing, and how to exit the break fitter, fresher, and motivated for what’s next.

Timestamp:
00:00 - Introduction
01:10 - How To Approach the Holiday Season
06:45 - Mental Reset
10:00 - Opportunity to Work on Your Weakness
11:30 - Goal for the Holidays
18:15 - Training Indoors and Outdoors
19:45 - Principles For Indoor Training
22:00 - How To Make Training Enjoyable
28:00 - Advise For Athletes In Summer
35:25 - Getting More Race Opportunities
39:30 - Replicating Race Conditions In Training
42:30 - The Mindset This Holiday
44:30 - Winter Training Mindset
47:45 - Early Spring Goals
50:15 - Training Twice a Day

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.

Three TriVelo athletes became Masters World Champions, and this episode breaks down exactly how they did it. We start with Joe Spano, who once asked us why he couldn’t win a single race. Seven years later, after resilience, detail, crashes, setbacks, and a total rebuild of how he trains, he became Time Trial World Champion by five seconds. You’ll even hear the raw phone call he made moments after crossing the line.

We also cover the road race victories from Tim and Al — two athletes who committed to a plan, fixed their biggest weaknesses, and delivered when it mattered.

A huge result for the team, years in the making.

Timestamp:
00:00 - Introduction
01:00 - Just Wanted to Win a Race
04:45 - Joe's 2017 Data to Now
09:05 - What Kind Of Riding Matters Most?
16:15 - How He Finally Started Winning Races..
18:00 - How He Won The World Champs
28:56 - The Post Race Phone Call with Joe
35:30 - Alan Adam's Progress - Great Tactician
38:00 - Questioning Your Form
41:45 - A Powerful Kick
44:45 - Winning Bunch Sprints
45:40 - Tim Jamieson's Training Strategy
51:55 - The Balanced Athlete

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.

The end of the Ironman season, we review who raced well, who underperformed, and was this years course as tough as expected?

Timestamp:
00:00 - Introduction
01:00 - Lucy and Taylor's Rematch
06:30 - Choose Your Race Wisely
08:10 - Hayden Wilde Mindset
10:20 - Geens vs Blummenfelt Battle
17:30 - Geens Celebration
19:30 - You Can't PB Every Race
27:20 - How To Handle Race Pressure
33:15 - Dealing with Roadblocks
40:10 - Executing The Best You Can
43:10 - Being in the Moment
45:30 - Understanding Your Body

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.

Chris was strong but stuck athlete. Years of injuries had stalled his run and progress.

From zero run volume to the fastest bike split in his age group, here’s how he turned consistency and smarter training into his best race yet.

Timestamp:
00:00 - Introduction
01:20 - You Can Improve with Age
03:00 - How To Train From Injury
06:00 - Show Up Committed
09:00 - Practice Outdoors
11:40 - Chris's Bike Improvement
14:20 - Value of the Indoor Trainer
16:00 - Injury Free Running
21:30 - Race and Execution
24:45 - Chris' Doing the Impossible
28:45 - Achieving His Goal
30:30 - The Right Attitude

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.