Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

Tom debuts his Ironman as a PRO, and Roland comes back for a redemption race.. but Cairns Ironman had other ideas.
TriVelo-coached athletes Tom and Roland—both balancing intense medical careers with professional racing—share the raw data, mistakes, and problem-solving strategies that defined their roller coaster day.
We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
Time Stamps:
0:00 – Remove Goggle Anxiety
3:11 – Roland’s goal for Cairns Ironman
4:37 – Pre-Race Form and Western Sydney Top 10
6:05 – Roland’s Monster 416w Record FTP
8:01 – Dealing with High Taper Fatigue
10:29 – Coach’s Advice 5am Advice on Race Week
14:48 – The Danger of Indoor Training
20:49 – Roland’s Ironman Bonk..
22:51 – The 9-Liter Electrolyte Protocol?
25:34 – Can You Recover from a Hunger Flat?
30:14 – Running a Sub-3 Marathon After Crashing
37:13 – Horrific Cairns Bike Conditions Explained
38:52 – Tom’s Almost Perfect Ride then.. crash
43:38 – Racing an Ironman Without Rear Brakes
46:36 – Coach Confrontation on the Run Course
51:49 – The Real Math Behind a 3:11 Marathon
1:00:28 – Juggling Pro Racing and Full-Time Medicine
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.

In this episode, Gerard and Jordan break down the latest in endurance sport, from Josh Kerr's world record performance and the Tour de France to Gerard's firsthand experience with altitude training. They explore what these stories reveal about effective training, recovery, and why consistency will always outperform hero workouts. If you're looking to train smarter and get more from your sessions, this episode is packed with practical insights you can apply straight away.

We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
0:58 – The Colorado Altitude Experiment
2:34 – Shocking First Ride Results
5:52 – Is One Week Altitude Enough?
8:34 – The Mile WR Is BROKEN
14:34 – Josh Kerr's Unconventional Training Week
17:54 – The Recovery & Consistency Secret
22:12 – Beyond the "Hero Workouts" Trap
24:50 – The 1200m Time Trial Breakthrough
28:50 – Mastering Critical Power Metrics
36:06 – Mile Record vs. Sub Two-Hour Marathon
42:22 – Tadej Pogačar's Tour Dominance
48:07 – Training after Illness
51:48 – Funny Post-Race Coaching Encounters
54:22 – Family Milestones & Travel Gratitude
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.

In this episode, swim coach Brenton Ford from Effortless Swimming joins the show to share practical tips for swimming faster and more efficiently in open water. He breaks down where to focus first when improving your stroke, the difference between galloping and balanced swim styles, why most triathletes kick too hard, and how to stay calm and confident in open water.
Brenton also shares his thoughts on the Enhanced Games and the story behind the development of his NanoClear anti-fog goggles.
We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
0:00 – The starting priority for your stroke
1:58 – Analyzing Open Water galloping action
5:10 – Why you shouldn't swim like a speedboat
6:48 – The secret to fixing dragging legs
8:16 – Which Pro Athlete Has The Style To Copy?
11:22 – The kicking mistake costing you more time
14:49 – How to simulate open water in the pool
24:02 – How to sight without breaking your rhythm
27:39 – The recovery adjustment for choppy water
30:53 – Where to apply power in the pull
36:03 – Threshold sets to build raw durability
39:30 – Overcoming physical panic and hyperventilation
45:04 – Shifting your mindset on the beach
51:27 – Our honest thoughts on the Enhanced Games
56:03 – Designing a fog-free goggle
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.

Matthew Marquardt might be the most impressive man in pro triathlon.
How do you compete with the best in the world while studying medicine full-time?
Matthew Marquardt joins the podcast to share how he manages training, racing, medical school, and life outside sport. We also dive into his dominant win at Ironman South Africa, solving his long-term cramping issues, and what's next on the road to Kona.
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
00:00 - Introducing Matthew Marquardt
00:40 - Recap of IRONMAN South Africa
13:21 - Why Matthew chose to race Cape Epic
21:50 - Managing total stress load and high performance
28:24 - Race strategy: Surge vs. hold back
31:24 - The mental and physical taper process
39:14 - Solving the mystery of race-day cramping
52:14 - Identifying patterns and triggers for cramping
54:07 - Training volume and the comparison trap with other pros
58:50 - Season goals and the path to Kona
01:00:42 - Learning from past mistakes in IRONMAN racing
01:04:14 - A look into Matthew’s daily routine and workload
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.
See omnystudio.com/listener for privacy information.

In this episode, we delve into the fundamentals of amateur athletic improvement by cutting through the modern "noise" of endless training theories. Drawing from decades of experience from Supercoach Gerard, we wanted to compare old-school methods with modern elite approaches to provide the BEST practical advice for age-group athletes.
This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly.
00:03 - Head Coach Gerard Donnelly’s 40-year career
02:23 - Letting go of old school methods
05:35 - Social media's impact on training
07:51 - Value of long endurance training
14:12 - Hill repeats in modern programs
18:39 - Insights from elite athlete interviews
25:52 - Consistency over intensity for amateurs
28:23 - What is ”Double Threshold Fever"
34:01 - Customizing training to individual needs
43:32 - Pacing lessons from World Tour riders
51:58 - The search for the perfect program
54:10 - Balancing data with body signals
59:18 - Decision-making for racing with injuries
01:10:29 - Gratitude segment and staying grounded
If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.
Follow us on Instagram:
https://www.instagram.com/trivelocoaching
Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.

See omnystudio.com/listener for privacy information.