The Giddy Up Edge: Conversations on Getting Faster

In this episode of The Giddy Up Edge, Evan Gruda and 8x World Champion coach Michellie Jones break down the ultimate concept every triathlete loves: free speed—the performance you unlock without adding more training hours.We look back on the biggest needle-movers from 2025 (and the mistakes worth leaving behind), starting with the foundations: sleep as a non-negotiable, smarter recovery, better warmups, automatic refueling, and ego-free easy days. From there, we go discipline-by-discipline with practical upgrades you can steal immediately:🏊 Swim: masters groups, higher stroke rate, tempo trainer work, paddles/pull sets, and straighter open-water sighting🚴 Bike: cadence control, durable race execution, aero positioning, handling skills, and why fit + equipment choices matter🏃 Run: cadence efficiency, negative splitting, brick-specific durability, and smarter risk management so you stay healthy and fastWe also dig into a hugely overlooked performance lever: blood testing—what to track, how often to test, and how athlete-specific trends can reveal issues (iron, hormones, recovery markers) before they derail a build.Finally, we set our 2026 targets, share what we’re doubling down on, and leave you with a Free Speed Checklist you can use to start getting faster—before your training even ramps.If you’re planning 2026, this is the episode to replay with a notebook.Follow @GiddyUpCoaching and visit giddyupcoaching.com for coaching, camps, and tools.If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools.Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Join us for a thrilling double feature on the Giddy Up Edge! In the first segment, we dive into Evan's incredible journey as he conquers his first Ironman in Chattanooga, sharing insights, challenges, and triumphs along the way. In the second segment, we shift gears to preview the upcoming Ironman World Championships in Kona, discussing the mystique, the contenders, and what it takes to excel on this legendary stage. Whether you're an Ironman enthusiast or new to the sport, this episode offers inspiration and expert insights. Tune in and get ready to be motivated!If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for all things TriathlonEvan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

From Rio gold to Wollongong glory — this episode dives deep into the rise of para triathlon and the excitement of hosting the World Championships on Australian soil.Michellie and Evan sit down with Paralympic champion Katie Kelly, para triathlon star Anu Francis, and Bec Burns from AusTriathlon to explore what makes Wollongong such a special host city. From personal reflections and groundbreaking performances to the surge of global interest in para sport, this conversation celebrates resilience, inclusivity, and the future of triathlon.Whether you’re chasing start lines or cheering from the sidelines, this is a powerful look at the momentum behind para triathlon — and the magic of racing on home soil.Check out the action for Wollongong 2025 https://wollongongtriathlon.com/ and @AusTriathlonFollow Anu @anu__francis Learn more about the Sport Access foundation @sportaccessfdn or visit https://www.sportaccessfoundation.org.au/Bec can be found @becburns84 If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for all things TriathlonEvan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Your inner dialogue can make or break your race. In this episode of The Giddy Up Edge, World Champion Michellie Jones and Evan Gruda dive into the mental strategies that give athletes their true competitive edge. From reframing negative self-talk to visualization, mantras, breathing techniques, and the “18-second reset rule,” they unpack practical tools you can apply in training and on race day.Discover why actions create feelings, how to flip your self-talk when the going gets tough, and why mastering the voice in your head is just as important as your swim, bike, and run. Whether you’re chasing a PR, a Kona slot, or simply want to enjoy racing more, this conversation will help you train smarter, race stronger, and stay in control when it matters most.If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠for all things TriathlonEvan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠.

In this episode of "The Giddy Up Edge," hosts Michellie and Evan dive into the world of triathlon gear, exploring the innovative equipment choices that can give athletes a competitive edge. From optimizing bike fit for comfort and aerodynamics to the latest in aero bar extensions and water bottle placements, they discuss how these choices can lead to significant watt savings. Discover the impact of tire width, pressure, and the benefits of a well-fitted race suit. Whether you're a seasoned pro or a newcomer, learn how to make smart gear investments and find free speed without breaking the bank. Tune in to uncover the secrets to faster, more efficient racing.