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.

Shelby—a 26-year-old pilot—trained for 11 months to race Ironman Port Mac, only to have work force her to defer. Six weeks later, she lined up at Cairns… after emergency surgery just one week before race day.

This episode covers:
● Training through injury and chaos
● Balancing Ironman prep with a wild travel schedule
● The power of a well-timed B race
● Trusting the process when everything goes wrong
● Running a marathon PB off the back of it all
● Making it to the start line is half the battle. Shelby’s story proves it.

Timestamp:
00:00 – Introduction
02:14 – Why Your First Ironman Is the Toughest
05:02 - Meet Shelby: A 26-Year-Old Pilot and New Triathlete
06:00 – Injury Setback: A Hard Conversation
09:20 – Running Gets Easier… Eventually
11:20 - Bike Woes: When VO2 Sessions Just Don’t Click
13:20 – How to Train with a Chaotic Work Schedule
16:00 – Smart Racing Strategy: Building with Purpose
22:00 - Conservative Plan: Getting A PB
27:00 - When Life Gets in the Way
32:15 – Then Surgery Strikes — One Week Out
36:20 – Getting Into The Start Line
39:00 – Why the Cairns Course Is Brutal
41:00 – Mental Fortitude: The True Ironman Skill
45:30 – TriVelo Team’s Performance

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.

What happens when the swim gets cancelled?

Roland and Tom break down every twist of their 2nd Pro Race at Port Mac 70.3—from start-line heckling to breakthrough run performances.

Strategy, execution, and real race-day insight from athletes and the supercoach.

The boys achieving their first top 10 pro results!

Don’t miss it.

Timestamp:
00:00 - Introduction
01:10 - Swim Cancelled: Roland and Tom's Thoughts
11:25 - Unique Triathlon Start
14:30 - The Plan Doesn't Change
16:00 - Tom's Ride Start
20:30 - Heckled at the Start Line
22:30 - Game Plan: Coach's Instructions
28:30 - Roland's Bike Execution & Chase
34:50 - Tom's Mid-Race Perspective
41:00 - Riding with Power vs Speed
46:00 - Tom's Review on the Run
52:00 - Don't Charge From Transition (Discipline to Hold Back)
54:15 - Roland's Best Run Performance
1:02:00 - Roland Ecstatic on Execution
1:03:50 - Roland's Training Sessions for Cairns
1:07:00 - Tom's Training Sessions
1:10:00 - PRO Series Points
1:11:05 - Final Thoughts from SuperCoach

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.

Triathlete and emergency physician Jeff Sankoff joins us to unpack endurance training myths, break down the Giro drama, and reveal why “train hard, train healthy” beats quick fixes every time. Evidence-based insights. No BS. Just smarter racing.

Timestamp:
00:00 - Introduction
01:15 - Jeff's Insight on Stage 20 of Giro
06:45 - Intriguing Results at the Giro
08:55 - Wout Bringing Yates Home
10:10 - How Athletes Recover From 21 Day Races
13:20 - The Cherry Juice
14:25 - Climbing Strategy: Not Exceeding Threshold
17:15 - Burning Matches: What It Really Is?
19:45 - How Triathletes Should Ride
23:45 - Jeff's Training Philosophy for Triathletes
26:40 - Rest Days vs Active Recovery
31:40 - Recovery for Older Athletes
32:30 - The Right Training Approach
37:40 - Benefits of Overload Training
40:30 - Myth or Fact: Low HR is Better?
43:10 - Myth or Fact: Taking Painkillers on Races is Harmless?
45:30 - Myth or Fact: Cramping is Due to Dehydration?
47:40 - Myth or Fact: Long Term Training is Bad for the Heart?
49:40 - Myth or Fact: Ironman Training Weakens Immune System Long-term?
53:00 - TriDoc's Final Words: "There are NO Shortcuts"

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 indoor trainer can supercharge your fitness—or stall your progress completely.

In this episode, we uncover the 10 biggest mistakes cyclists make when training indoors.

Plus, we’re sharing pro-level tactics and prep tips you can start using today to train smarter, not just harder.

Timestamp:
00:00 - Introduction
01:00 - Gratitude
06:45 - Pro Series Race Selection Strategy
12:50 - Wout's Giro Stage Win
23:30 - Lionel's Winning Training Method
27:44 - Mistake 1
30:50 - Mistake 2
33:20 - Mistake 3
38:30 - Mistake 4
44:00 - Mistake 5
48:00 - Mistake 6
51:30 - Mistake 7
53:30 - Mistake 8
56:40 - Mistake 9
1:04:10 - Mistake 10

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.

Unlock your swim speed! 🔓

This podcast episode with Brenton Ford (Effortless Swimming) is packed with insights on breaking through swimming plateaus and training smarter for triathletes and cyclists.

Essential listening for anyone looking to improve their swim technique and improve their swimming pace

Timestamp:
00:00 - Introduction
01:15 - Why Swimmers Get Stuck
03:30 - Are Athletes Doing It Wrong After Coaching?
06:50 - How Long Does It Take To Change Swim Habits?
10:05 - Is A Lack Of Fitness Holding Your Technique Back?
13:30 - Overcoming the 2nd Plateau
19:45 - The Ultimate Swim Technique Overhaul Plan
23:50 - Ideal Time Ratio For Swim Technique Vs. Fitness
28:00 - Why Elite Swimmers Avoid Long, Slow Training
32:50 - Why Adult-Onset Swimmers Struggle To Improve
36:40 - Overcoming The Mental Barrier Of Going Slower To Get Faster
39:00 - The Best Tests For Swim Fitness And Speed
43:30 - Pool Vs. Open Water: Understanding The Differences
46:40 - Swimming Myths Debunked
51:31 - When To Push Through Bad Form (And When To Stop)
55:30 - Swimming Is A Technique Thing

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.

Peter had setbacks every single week leading up to Ironman Port Mac.

But instead of breaking him, they built him.

This episode breaks down how making mistakes in training became the key to a perfect race day.

Screw things up in training—so you don’t on race day.

Timestamp:
00:00 - Introduction
02:45 - Port Mac Chaos: Swim Cancelled
06:30 - Mental Reframing and Ironman Realities
11:30 - Social Sacrifices
13:30 - Peter's Training and Dedication
18:50 - Planning Mistake #1: Delayed Start
22:50 - Training Specifics: FTP & Holiday Setbacks
27:30 - Race-Ready Base and Volume Handling
31:00 - Bike Training Mistakes: Course Selection
35:00 - Nutrition Errors and Lessons
39:00 - Breakthrough Session & Legs Blow-Up
40:20 - Running Progress & Excellent Execution
46:00 - Race Performance Recap
52:30 - Reflections & Takeaways

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.

Stuck in a training rut?

This episode is for every triathlete who's hit a plateau.

We dive into why performance stalls (hint: it's not lack of effort), what elite athletes do differently, and how you can reboot your progress.

Plus, we kick things off with a return to our gratitude segment—because mindset matters too.

Timestamp:
00:00 - Introduction
00:50 - Gratitude
03:30 - New Athlete Shoutout
04:30 - Mailbag Question: Should you be aero in all training sessions?
06:40 - Wout van Aert: Injury and Expectations
11:30 - Our Theory on How To Beat Pogacar
16:45 - The Law of Diminishing Returns
23:30 - How Do You Know You're Plateauing?
25:45 - Comparing Sessions and Tracking
31:20 - Avoiding Sessions (Things You're Not Good At)
34:00 - Training Overload: Adaptive Stimulus
40:20 - The Killer for 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.

See omnystudio.com/listener for privacy information.