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Published by TriVelo Coaching
A Triathlon and Cycling podcast dedicated to help improve you as an athlete. If you're a triathlete competing in Ironman, Ironman 70.3 or Olympic triathlon this is for you. Hosted by expert Triathlon coach and Australian Ironman Champion Gerard Donnelly, listen in to help you Train Smarter to Race Faster
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This is not a race highlights episode. This is a coaching, data, and analysis episode. Sorry for the chaos and jumping all over the shop. We're just far too excited about all the stuff that can possibly happen from one race. We break down the raw reality and brutal conditions of the Ironman World Championship in Kona. Jordy and Gerard analyze key performances from athletes like Kristian Blummenfelt, Gustav Iden, and Taylor Knibb to extract hard-earned lessons every athlete can use to avoid execution errors and master their own race day. 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 – Collapsing in the same spot as Solveig Løvseth 2:07 – Why Kona is like racing on Mars 5:59 – Cam Wurf’s quiet 12th place 7:17 – Pros vs age groupers: who can actually race Kona? 8:38 – Magnus Ditlev’s early lead and 10k to go 13:22 – Sam Long’s under-the-radar Kona 15:30 – Jordy’s Bali heat vs Kona conditions 17:44 – Can you ever fully adapt to the heat? 20:49 – Typhoon swell and the slowest bike in years 26:58 – Kristian Blummenfelt’s all-or-nothing gamble 30:18 – Gustav Iden’s emotional comeback 32:43 – Iden’s 3-minute penalty and the Norwegian mindset 35:49 – Jordy’s negative split half marathon 42:11 – Patrick Lange cramping and Pierre Le Corre 43:02 – Lucy Charles-Barclay pulled off again 45:11 – Taylor Knibb’s win and last year’s lesson 50:41 – Vincent Luis’s plan and staying in your bubble 54:42 – Burning matches: what staying disciplined means 56:35 – Luis’s prep: heat chamber and 4x60 sessions 1:02:08 – Matthew Marquardt’s third place and the penalty tent 1:04:05 – Kat Matthews’ mystery ride and 2:52 run 1:09:58 – Paul O’Brien’s Kona stories 1:12:03 – You can’t prepare for Kona, so be conservative 1:19:00 – Lange’s class and Sam Laidlow’s prize money 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.
Have we been thinking about sodium all wrong? Dr Alan McCubbin thinks we might have been.. Are daily electrolytes necessary, or is pre-race salt loading a complete waste of time? In this episode, sports dietitian and lead sodium researcher Dr Alan McCubbin breaks down the real science of hydration and electrolyte replacement for endurance athletes. Plus, learn how to balance fluid intake with sodium loss, why salt capsules can trigger severe mid-race gut distress, and the truth behind common cramping myths. 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 – Are Daily Electrolyte Supplements a Scam? 1:43 – How Your Kidneys Manage Sodium Deficits 4:40 – Does Pre-Race Sodium Loading Work? 8:04 – Why We Started Researching Sodium for Triathletes 19:37 – The 5-Hour Rule: When Sodium Actually Matters 23:33 – Why Blood Sodium Rises When You Sweat 26:36 – Is the 2% Fluid Loss Rule Outdated? 33:07 – You're Probably Measuring Sweat Loss Wrong 37:28 – Getting the Balance Right Between Fluid and Sodium 44:33 – How Long-Distance Races Change Your Hydration Plan 50:35 – Can Extra Sodium Directly Boost Performance? 55:20 – Why So Many Triathletes Overuse Salt Tablets 59:46 – When Drinking to Thirst Goes Wrong 1:04:00 – Managing Hydration in Extreme Heat & Humidity 1:11:40 – Magnesium, Potassium & Cramping Myths Debunked 1:15:39 – Unanswered Questions in Sodium & Hydration Research 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 break down the elements driving the modern era of endurance performance and explain how to cut through the social media noise to focus on what actually matters in coaching. We analyze the impact of elite pacing strategies and dissect how subtle tactical errors—like running wide on corners—can cost athletes anywhere from 27 meters to a massive 300+ meters over a race. Plus, we share evidence-based coaching insights on building true consistency, setting up your data screens for race day, and navigating the psychological trap of adrenaline-fueled pacing decisions. 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. Timestamps: 0:00 – The 2026 Golden Era of Endurance 2:35 – What 1%ers Actually Make A Difference? 5:28 – Amateurs are catching Pros 8:28 – Maybe we should do Hero Sessions? 11:01 – Why Distance Running is Suddenly Cool Again 14:08 – Dissecting the Sub-2 Hour Marathon 17:51 – Cutting the Corners without Cheating 21:58 – Execution Mistakes of Marathon Racing 24:47 – Social Media vs. Coaching Reality 27:45 – Experimenting on the Individual 31:03 – Adopting Someone Else’s Program Danger 34:46 – What is "True Consistency” 39:39 – Case Study: 12 Weeks in the Hills 45:16 – Building the Perfect Data Screen 48:21 – How Speed Tells Your Power What to Do 51:14 – When Heart Rate Lies to You 55:31 – TriVelo Athlete Openings & Weekly 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.
Peptides are becoming one of the biggest topics in health, longevity, and performance, but how much of the hype is actually backed by evidence? In this episode, Gerard and Jordan sit down with Dr. Harry Weisinger to unpack the science, risks, potential benefits, and ethical questions surrounding peptides, including BPC-157 and GLP-1s. They discuss recovery, performance enhancement, longevity, and why athletes should be cautious before jumping on the latest trend. A fascinating conversation about what we know, what we don’t, and where peptide medicine could be heading. 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 Dr. Harry Weisinger: Website: https://myperformancedoctor.com Instagram: https://www.instagram.com/my_performance_doctor/ LinkedIn: https://www.linkedin.com/in/dr-harry-w Substack: https://drharry1.substack.com 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. Timestamps: 0:00 – Meet Dr. Harry Weisinger 1:16 – Should People Be Allowed Peptides? 3:13 – What Exactly Are Peptides? 5:21 – What Happens When We Add Peptides? 7:47 – Why Peptides Suddenly Exploded 10:12 – Why Is BPC-157 So Popular? 12:17 – BPC-157: Evidence vs Hype 14:04 – Why Peptide Research Is So Difficult 16:56 – Are Peptides Actually Legal in Australia? 20:33 – Why Peptides Are Being Driven Underground 22:42 – The Risks of the Peptide Grey Market 26:04 – Can You Actually Trust What You Buy? 29:43 – Dr. Harry’s Achilles Injury Experiment 35:34 – Peptides, Doping and Fair Competition 42:54 – Which Peptides Are Banned in Sport? 46:51 – Are GLP-1s Useful for Athletes? 51:13 – What We Still Don’t Know About Safety 57:32 – Is Peptide Medicine the Future? 1:01:02 – Can Peptides Change Athletic Recovery? 1:03:29 – The Real Problem With Peptide Hype 1:04:48 – How Much Potential Do Peptides Have? 1:06:36 – What is TriVelo's stance? 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.
You might know Alex Coe from his Sub 10 Loading series, where he shared his journey not only to his first sub-10-hour Ironman, but sub 9 hour too. He reached out to us for some help earlier this year on his journey toward the Kona World Championships. We break down everything we’ve been doing in training together, all the highs (and lows) so far, and our predictions. 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 – Smashed Goals & The Journey So Far 2:08 – Mental Fallouts of Early Race Failure 3:53 – Transitioning from Self-Coached to Structured Team 5:10 – Is There Enough Time for Kona? 9:36 – Relinquishing the Plan to a Coach 11:36 – Unlocking the Engine 15:55 – The 6-Hour Session That Broke Me 18:40 – A Coach’s Breakdown of the Execution Error 21:38 – The Surprising Data Behind the Bonk 24:55 – How motivated athletes ruin training ranges 27:53 – Pumping Up a Highly Curious Athlete 30:57 – The Backlash of Announcing a Massive Goal 33:57 – Why You Shouldn't Place Ceilings on Yourself 38:57 – Breaking Down the 8-Week Data Progression 44:55 – A 30km time trial.. 47:01 – Predicting the Final Kona Marathon Time 49:00 – The Hidden Reality of 25-Hour Training Weeks 51:00 – When Training Becomes a Fragile House of Cards 52:23 – Next Steps in the TriVelo Method 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.
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.
Grace Thek has recently turned into one of triathlon's top runners, with incredible results across the half Ironman and Ironman distances over the last 12-18 months. But her rise to the top has been far from quick. This episode is a great testament to the slow, patient build to consistent top performances. The most surprising part? How little volume she runs to be one of the best runners in the sport. Find out how in this episode. This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 0:00 – Why Grace prioritizes training consistency 1:42 – Building a foundation for durability 2:33 – Grace’s 18-month aerobic running reset 4:10 – Reintroducing intensity after injury struggles 6:00 – Why Grace changed her coach 10:09 – The "curse" of being a physio 15:20 – Specific run session pace breakdowns 20:43 – Transitioning from track speed to durability 32:56 – Long run volume and preparation 37:11 – Dialing in 90-100g carbs per hour 41:40 – Race simulation and nutrition fueling 46:41 – Deep dive: Ironman Texas review 50:24 – Managing high humidity on the run 54:45 – Pacing risks and hard-earned lessons 59:45 – The mental battle for Kona qualification 1:07:44 – Two pathways to the World Championship 1:14:51 – Preparing for the Kona heat and humidity 1:18:01 – Closing thoughts on Grace’s pro journey 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 case study episode, Jordy and Gerard analyze the remarkable progression of Ironman 70.3 athlete Ben, who has turned into an elite level of cyclist in less than two years. 20min Test: 249 to 349w 60min Speed: 37km/hr to 44km/hr 90km Time Trial: 2hrs38mins to 2hrs10mins Despite battling persistent running injuries, Ben transformed from a novice cyclist into one of the sport's top end age groupers. This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 00:00 - Introduction to Ben's 22-Month Case Study 01:03 - Ben’s Background: From Runner to Triathlete 02:08 - The 100-Watt Cycling Improvement Data 05:13 - Shifting Focus: Mastering Swimming and Cycling 07:53 - Training Adjustments for a Novice Cyclist 12:17 - Rapid Progression in Race Times 13:46 - The Role of Frequent FTP Testing 21:12 - Highlights from Ben’s Race Performances 22:08 - Rebuilding Strength and Managing Recurrent Niggles 27:32 - Key Successful Training Factors 32:22 - The Impact of Bike Specificity 35:01 - Final Advice 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.
We’re joined by Claudia Hollingsworth, one of the most exciting rising stars in middle-distance running. At just 21, Claudia has already become Australian Champion across multiple events and established herself on the international stage. In this episode, she breaks down her breakthrough season, training evolution, race tactics, Nationals controversy, and what it takes to compete at the highest level. Fresh off a world-leading 3:58 1500m, another Australian title and major breakthrough performances, Claudia shares how her confidence, racing, and mindset have evolved this season. This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 0:00 – Claudia Hollingsworth introduction & rapid rise 0:55 – From 800m runner to 3000m breakthrough 5:28 – Training changes & mileage jump 7:42 – Breakthrough 1500m performances 12:30 – Race tactics: patience, positioning & aggression 17:18 – Championship racing vs paced races 24:07 – Tapering, fatigue & race readiness 29:57 – Australian National Championships 33:51 – 1500m Nationals controversy & race chaos 41:45 – Media pressure, social media & mental reset 46:30 – Backing up into the 800m final 49:30 – Lessons from a breakthrough season 51:00 – Inside a 115km training week 54:15 – Running blind: training without a watch 58:40 – Hard Interval Sessions 01:03:00 – Cross-training and Gym Workouts 01:09:50 – Comm Games, Olympics and a Brisbane dream 01:12:45 – Favourite runs, races and opponents 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.
We sit down with AFL superstar and Melbourne Demons captain Max Gawn — one of the most dominant figures in Australian sport — to talk all things footy, cycling, and high performance. Gawn has built a legacy at the highest level of the game. But what might surprise you is his deep passion for cycling. We break down the biggest races of the 2026 cycling season so far before previewing what could be an all-time Giro d’Italia. Expect insights, banter, and a crossover between two sporting worlds that don’t usually collide. This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. Timestamps: 0:00 – Meet Max Gawn 2:02 – Phil Liggett, SBS, and Cadel's era 4:04 – Saudi mountain biking & climbing Europe 5:51 – The brutal reality of watching cycling from Oz 10:00 – Roubaix vs Sanremo: which monument wins? 12:04 – What Makes Flanders/Belgium So Special 19:06 – Van Aert vs Van der Poel: has the gap closed? 25:00 – Is Pogačar actually beatable? 30:38 – The tactic that could finally crack him 34:33 – Seixas, Vingegaard & cycling's next era 39:33 – Demi Vollering's quiet domination 43:42 – Cross-training with AFL 46:46 – Is cycling an injury risk? 49:18 – Will cycling take off at the AFL level? 51:32 – Max’s Intervals vs Hill training 54:43 –Melbourne’s FTP era 55:54 – Fueling lessons for games 56:58 – Max’s longevity goals 59:39 – Giro 2026 picks & wrap-up 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.
Natalie was close to walking away from triathlon altogether after the disappointment of Paris Olympics. Then everything changed. In this episode, she opens up about the low point, the mindset shift, and how she turned it into an explosive start in long course with two straight 70.3 wins and podiums in more 50% of races in 2025. This is the raw story of what happens when an elite athlete rebuilds, backs herself, and finds joy in racing again. 0:00 Natalie is back 0:18 The Tokyo heartbreak 1:33 Paris dream, tough reality 3:21 Why the Olympics went wrong 4:09 The coaching chaos behind it all 6:07 Commonwealth Games medal memories 8:00 The post-Paris crash 9:02 Why long course saved her love for triathlon 10:08 The coach and training setup that changed everything 11:21 Winning sick at Geelong 12:47 Port Mac and the early momentum 13:36 Vomiting before races from pressure 15:05 Three wins and six podiums in year one 16:38 Confidence, execution, and racing free 18:45 The biggest long-course training changes 19:09 500km bike weeks and full TT focus 20:42 Why she runs less than people think 21:43 Swim sessions that keep her sharp 23:44 Inside a pro week of training 26:22 The brick session she leans on 28:29 Riding to watts vs riding to feel 33:09 The bike strength work behind her gains 34:39 The run sessions making her dangerous 37:06 The injury setback that helped her improve 42:13 The fueling mistake she will never repeat 46:17 Watching other pros without copying them 50:13 Why Ironman is not the plan yet 52:29 Gold Coast disappointment unpacked 58:50 Race Ranger, drafting data, and online backlash 1:05:47 Her definition of success now 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.
The episode provides an analysis of the 2026 Paris-Roubaix men’s and women’s races, highlighting the absolute insanity this race threw at the cyclists! 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.
We break down the Tour of Flanders in depth and explain why we think it was one of the best races you’ll see, not boring, but pure chaos, tactics, and world-class aggression. Then we hit the insane triathlon racing happening right now, the wild results in world athletics, and the performances that have taken the sport to another level. If you love cycling, triathlon, and running at their absolute limit, you’ll love this one. Timestamps: 0:00 Endurance sport has gone crazy 0:22 Who we are and what’s ahead 1:35 What makes Tour of Flanders so special 2:18 The big takeaway most people got wrong 5:25 The real question: is Pogacar beatable? 9:39 The tactical mistake nobody seems willing to fix 12:01 The move Van Der Poel still won’t make 15:58 What the Van Aert said after the race 18:18 Remco’s ride and why it mattered 20:44 Why Paris Roubaix could look completely different 22:31 The drafting numbers that said a lot 25:05 The risky tactic we still want to see 30:29 The coaching lesson hidden inside the race 33:26 Demi Vollering's huge breakthrough 37:05 Why triathlon is getting more interesting 38:13 Kristian Blummenfelt and Kat Matthews season strategy 42:38 Pick races that suit your strengths 44:19 The triathlon performance that stood out most 46:54 Why one race should not define your year 49:45 Two training lessons from Kristian Blummenfelt 52:55 What consistency in training really means 53:10 The quote that summed up elite racing 55:03 Why athletics has gone nuclear too 57:48 Josh Kerr’s huge goal and what it takes 1:00:58 Josh Kerr's unique 6 day training split 1:06:16 When should your gym days be as an athlete 1:11:00 Georgia Hunter Bell, Keely Hodgkinson, Cam Meyers 1:13:23 Recovery might be what you're missing 1:14:53 Wrap-up 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.
What’s it truly like to live and train with Kristian Blummenfelt for a week? In this episode, Tom Page takes you inside the house, the sessions, the routines, and the small habits that make one of the greatest triathletes ever so different. You’ll hear what Tom and Roland learned up close from Kristian and Hayden Wilde at Geelong 70.3, what surprised them most, and how those lessons stack up against their own journey as full-time doctors racing against the worlds best as pro triathletes. This is a rare look behind the curtain at world-class performance, race prep, mindset, and the reality of building toward the top level of the sport. Also brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 00:00 Intro 00:48 Geelong 70.3 recap and why this race was such a big one 01:08 Tom hosted Kristian Blummenfelt for race week 01:35 Why Roland nearly pulled out of the race 02:56 Gerard’s reasoning and the mindset behind still racing 04:23 Roland’s Nusa “World Champs” ride with Hayden Wild 09:27 Travel, sickness, and how both boys managed their summer training 15:32 Do athletes need to start masking up when travelling? 17:04 What it was like for Tom to live and train with Kristian Blummenfelt 19:19 The biggest surprise about Kristian’s daily habits and routine 21:29 Kristian’s off-air praise for Tom balancing pro racing with full-time doctor work 26:29 How Tom adjusted his own training while joining Kristian’s sessions 30:10 What training with a generational athlete teaches you 31:21 Roland’s experience riding with Kristian and Hayden in Geelong 35:00 Gerard’s takeaways from watching the top pros prepare and race 37:03 Roland’s full Geelong race breakdown: swim, bike, and run 45:38 Tom’s full Geelong race breakdown: swim, bike, and run 51:35 Roland’s huge bike split and power numbers 1:00:44 Tom’s reflections on his bike leg and PB run off the bike 1:06:39 Gerard’s coaching reflections on both races 1:10:12 Perspective, patience, and the long-term pro journey 1:14:12 Final thoughts on Kristian’s win and the men’s race 1:18:32 Wrap up 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.
This episode is brought to you by GIANT and CADEX. Olympic gold medalist. Ironman world champion. 70.3 world champion. ITU world champion. First man under seven hours for the Ironman distance. One of the greatest triathletes ever. On this episode, Kristian holds nothing back. We asked him whether any Norwegian secrets were off limits... He told us he was an open book. So we went straight at it. Training, racing, data, the Norwegian method, and the details behind how he performs at the highest level. We knew this episode would be good. We did not expect it to be this good. If you’re a triathlete or a fan of the sport, this is a must-listen. Also brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 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.
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.
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