The Giddy Up Edge: Conversations on Getting Faster

Three-time IRONMAN World Champion and two-time IRONMAN 70.3 World Champion Craig “Crowie” Alexander joins Michellie Jones and Evan Gruda for a masterclass in racing with patience, intelligence, and grit.
We rewind to how Crowie got started, the moments that defined his career, and what it really felt like when everything clicked on the biggest stages in the sport. From the human side of elite racing—family, balance, and identity—to the evolution of nutrition, equipment, and racing formats, Crowie shares what changed the game… and what never has.
If you’re an age-group athlete juggling real life and big goals, Crowie’s advice is gold: be realistic, stay consistent, prioritize sustainability, and earn your “free speed” by doing the work that matters.
In this episode:
Ocean risk, mindset, and the athlete’s relationship with fear

Career-defining Kona moments + racing with patience

Short course vs IRONMAN + adapting to different courses

The biggest performance unlocks: nutrition, tech, and efficiency

Retirement, transition, and staying in the game longer

Age-group advice: consistency vs intensity vs recovery

What “free speed” actually means (and why nothing is truly free)

If you enjoyed this one, share it with a training partner, leave a review, and remember: finding fast isn’t about doing more—it’s about doing what matters.
Giddy up.

You can find Craig on Instagram @crowiealexander or on his coaching website https://alexander.sansego.co/

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 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

In this episode of the Giddy Up Edge podcast, host McKeeley Jones and co-host Evan Gruda welcome Ben Cawood, founder of Cayden Cycling, to discuss the science of speed in cycling. They explore the importance of wind tunnel testing, the impact of tire choices, the debate between tubeless and clincher tires, and the significance of wheel depth and weight in performance. Ben shares insights on the versatility of his cycling frames and emphasizes the importance of balance in wheel design. The conversation concludes with practical advice for athletes looking to enhance their performance.

Learn more about Caden and purchase your next set of wheels at https://carbonbikewheels.com.au/us or reach out on instagram @cadencarbonwheels

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 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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 fast
We 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 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Podcast 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 Triathlon
Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Podcast 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 @AusTriathlon
Follow 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 Triathlon
Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.