Triathlon Coaching عمومي
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This week's case study features Harris, who went from swim newbie to 70.3 finisher with a killer work schedule! We discuss his training secrets, battling limited time, and HUGE improvements across all disciplines. Learn how Harris crushed his goals and the lessons he learned for future races. Timestamp: 00:00 - Introduction 02:00 - Motivated Athlet…
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In this episode, we explore the fine line between power and speed in racing. While we swear by power meters, Lachlan Morton's Unbound win without one raises a key question: are athletes too fixated on power at the expense of speed? Discover why focusing on speed, not just power numbers, is crucial for race success. Tune in for insights on balancing…
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Welcome to the second episode of our series on how to progress as an athlete. In episode one, we covered essential tips for beginners. Now, we're focusing on intermediate and advanced athletes. In this episode we cover: ● Value-packed equipment upgrades ● Vital race day strategy ● Maximizing training efficiency and intensity ● How to analyse your d…
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In today’s episode, we dive into Vijay's journey from beginner to Half Ironman finisher. Over 6 months, we guided him with a structured training program, and we're breaking it down for you. Feeling nervous about your first 70.3? Wondering if you'll make it to the finish line? For beginners, it takes 5 to 7+ hours. We'll show you how to get ready. W…
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Starting triathlon training can be overwhelming with countless things to consider and buy. So, where should you begin? What's essential versus nice to have? Welcome to our mini-series on progressing as a triathlete. Today’s episode focuses on beginners: key priorities for your time, effort, and money. We'll highlight what's crucial now and what can…
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Join us in another case study episode as we follow Billy's journey from a solid 4 hours 11 minutes on a tough marathon course to aiming for a sub-4 hour finish. Despite doing what was required to complete the race, Billy knew he could perform better. With a tailored program designed to maximize his potential, he’s back for his second attempt at the…
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Every athlete faces race day nerves, battling not just the race but their own mindset. Simply showing up isn't enough. Without proper execution, all your hard work can be undone. Today, we explore how to get in the right mindset to perform at your best, ensuring you maximize the results of your training. Join us as we delve into strategies for ment…
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Despite having never done a triathlon before, Sarah's annual visits to Portugal, where she witnessed the Ironman events, fueled her determination to take on the challenge. In December, Sarah came to us with a bold goal: to transform from a triathlon novice to an Ironman finisher by August. Now, six months into this fantastic journey, we're at the h…
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One of the biggest mistakes we see in athletes is they are rushing to get ready for a race, and they are doing it without an optimal level of base fitness. Majority of athletes that come to us are very fit, much fitter than the average person. But does being fit and decently trained mean you have a good base? No. In our experience, most athletes ha…
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Join us as we dive into a unique case study where athlete and coach navigate the delicate balance of pushing limits while honoring constraints. In this episode, we delve into the case study of Fiona, an already seasoned endurance athlete seeking to conquer the Ironman once again after two decades. From juggling a busy job and family responsibilitie…
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Get ready for an incredible story with Australian middle distance runner Sarah Billings. After battling years of injuries and setbacks, she has made an astounding return to form recently clocking an Olympic Qualifier and smashing her 1500m PB by 7 SECONDS! There's a lot of lessons in this journey, but with some specific mindset help from a performa…
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There are many different ways to train, and while most triathletes should be doing generally similar things, there are many training habits that could be seriously helping improve your performance, or be a total waste of time. So today, we’re going through 7 underrated and 7 overrated training habits. As always, this podcast is brought to you by ou…
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Welcome back to another case study. Today we’re talking about an athlete who had two clear objectives: 1. Finally see some improvement 2. Be able to finish a 70.3 And not just finish, but finish strong running the whole half marathon. She came to us quite frustrated at how hard she was training, yet how she was seeing no improvement. Tune in to see…
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Contrary to popular belief, being endurance fit doesn't automatically translate to being triathlon fit. In this episode, we dissect the unique demands of triathlon and uncover the essential training methods needed to excel in this multifaceted sport. From swim to bike to run, we'll unravel the top priorities that will propel you towards triathlon-s…
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Welcome back to another case study! In this episode, we dive into the remarkable journey of Tommy, a triathlete whose story begins as a classic tale of perseverance. Join us as we uncover the challenges Tommy faced, from a chance encounter in the toilets to his underpreparedness at Geelong in 2023. Despite finishing 90th in his age group out of 105…
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Is there an optimal cadence you should be cycling at? Is lower cadence or higher cadence proven to be a more efficient way of riding? More specifically, is your current cadence slowing you down? These are the questions we’re answering in today’s episode. As always this episode is brought to you by Giant. For all your bike training and racing needs,…
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Timestamp: 00:00 - Introduction 00:30 - Heart Break in Tokyo: Gen Gergson's Marathon Journey 05:10 - Finding Triumph in Adversity 08:45 - Gen Gregson's Session of the Day 12:45 - How to Deal with Setbacks 15:30 - Recovering From Injury 17:35 - Olympic Selection Preparations 21:20 - Fun and Challenging Training Sessions 22:17 - Training and Overcomi…
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Maximize Your Race Day Potential! In today's episode, we're delving into the 4 key sessions crucial for reaching peak performance. Whether you're a seasoned athlete or just starting your journey, we've got you covered with practical sessions and guidance to ensure you're race-ready. Here is the application form to join our coaching team https://for…
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Imagine boosting your bike speed without extra training. Sound good? In today's case study, witness a remarkable 3.5km/hr speed improvement in just 3 weeks – that's like being 3.5km ahead in an Olympic distance! No new training program, just pure execution! Timestamp: 00:00 - Introduction 01:00 - Wrong Execution 04:25 - Coming Home Strong 07:40 - G…
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Welcome back to another episode of the podcast, we apologise for a bit of delay in getting the latest episode out, but we’re back on regular schedule now and there’s been a LOT happening for us to talk about. We’re going to dive deep into race strategy and planning when you're faced with new conditions. Understanding your specific race and your own…
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Over the last 16 weeks, we’ve coached an athlete who literally travels around the globe for work. He’s in 3 different countries, U.K, America, and Australia, at any given time in any given month. This makes training for an Ironman quite difficult... Or so you’d think! Not only has he been able to train efficiently over the last few months, he’s bee…
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Two identical triathletes take on a training program. The first does mostly easy training with some high-intensity sessions. The other does mostly easy training with threshold workouts and minimal high-intensity sessions. Who comes out on top? That’s the question we aim to answer today. The two examples provided are polarised and pyramidal training…
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As an age group athlete, you have 1, 2, or 3 key sessions each week that you must get right. These are your quality sessions that contribute to most of your fitness gains. It's absolutely crucial that you don't waste these sessions. But not only that, we all have limited time to dedicate to training each week; we don’t want to waste ANY sessions. S…
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In today's episode, we're taking a different approach. Rather than showcasing success stories, we're diving into the intricacies of failure, focusing on a "poor performance". We believe in transparency, acknowledging that setbacks are part of the journey. Join us as we dissect what went wrong with the SuperCoach , emphasizing the importance of obje…
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What separates the good from the great? What traits do the best athletes have that allow them to rise above the rest of the field? When studying the world's best endurance athletes, there are a set of traits, behaviours and habits that they have that allow them to be so successful. We're discussing 9 of the most important traits in this episode. Ti…
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Welcome back to another case study episode where we review one of our athletes and break down exactly what we did with them to get an improvement, PB or great race result! In today’s case study is 30-year-old athlete Dayne from Melbourne. Like most athletes his goal was simple, he just wanted to improve and race better. The goal is simple but that …
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How should I train if I only have limited time available each week? We know the perfect training program would probably mean you train 15-20 hours a week, but for most age groupers this just isn’t realistic. And for many of you out there, you only have as little as 6-7 hours of training time available each week. So what should you do? Just give up …
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Welcome to another case study episode, where we dissect the success stories of our athletes. In today's episode, our focus is on Tyler from Arizona, USA. In just 4-5 months on our program, Tyler, a fit athlete with a strong initial 5km Time Trial of 18:40 (3:40min/km pace), has seen remarkable progress. This case study demonstrates that substantial…
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With 1.8 million medical articles published annually, the dynamic world of sports science evolves rapidly. At TriVelo, we embrace this evolution, challenging our methods to optimize training efficiency. Join us in this episode as we share 5 crucial do's and don'ts to elevate your training game this year! Before we get into that a reminder of our un…
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This is a great case study of an athlete being able to improve in all 3 disciplines with a super consistent training program and year; including a 100+ watt FTP improvement, 3min 10km PB and 5min swim PB. Timestamp: 00:00 - Introduction 01:00 - Athlete Background 07:10 - Challenges: Time Constraints and Training Structure 10:00 - Massive Improvemen…
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How do you accurately predict what time you can do on race day? Everyone wants to know what they’re capable of for their race. What time do you think I can do? What pace can I expect to run at? What watts can I hold? These are all common questions we get, and coming up with a race plan that’s based on your ABILITY, and not just what you hope to do …
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New Year, New Stories: Our first case study of the year is live! Join us as we dive into Marcus's incredible journey from 132kg beginner to triathlon finisher. Starting with a limited swim and run abilities to conquering the bike, to not only completing but conquering multiple triathlons is awe inspiring. Plus, don't forget the Athlete's Unwritten …
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Every sport has a key metric, golfers measure their handicap, marathon runners track their pace per km, and cyclists, we measure FTP. For some reason, FTP is still a divided topic among the triathlon and cycling world, but it shouldn’t be. FTP is undoubtedly one of the most useful metrics to use and worth basing your entire training program around.…
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Happy New Year and welcome back to the podcast for 2024! It’s a special episode today as it’s our 200th episode. Our aim for today’s episode is to pack the most amount of gold nuggets we can fit into 60 minutes. This journey of podcasting has resulted in tonnes of research from us, researching guests, interviewing them, the conversations before and…
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Huge episode for you today, we’re announcing the GIANT giveaway winner, someone is walking away with over a $7000 prize pack, we’ve got holiday training to discuss, and then today’s main topic, is something fundamental that we see a lot of cyclists getting wrong.. Because riding a bike is SO much more than just pushing the pedals as hard as you can…
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Every year this is one of our favourite episodes to record, as we get to reflect on the year and all the incredible learnings we’ve had. It’s one of the most valuable things we can do and we find when we force ourselves to answer these questions we gain such incredible insights from the year. Join us in figuring out what we're changing in our train…
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Our aim with each episode is to bring you a well thought out and planned topic to help you train smarter and race faster. Every so often though, we have an unplanned discussion that turns into its own super valuable topic: This was the case today: we started the episode with one topic in mind and ended up diving into a candid discussion on race tac…
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Welcome to another case study episode where we delve into the success story of our athlete, Roland, a 24-year-old med student who recently clinched victory at the Melbourne 70.3 Half Ironman (overall age group win). Join us as we analyze Roland's winning strategy, training regimen, and performance critiques. Despite his impressive win, we explore a…
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In this episode, we sit down with Pro Cyclist Brendan 'Trekky' Johnstone for a comprehensive breakdown of his intense season. We interviewed Trekky at the start of this season and he had some big aspirations, but the season went far from what he hoped. And halfway through the year, he almost quit completely. From standout performances to tough mome…
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We had 21 athletes compete in a Half Ironman recently, and almost every single one did a PB. Was this because of our elite coaching? Maybe a little, but it was mostly because the swim distance was cut short. Did athletes still PB their bikes and run legs? Absolutely! But it raises a really important point in triathlon races, are PB’s important, and…
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Welcome to another case study episode! Almost a year ago in December 2022, we received a message from Frank in sunny Brisbane, Australia. At 54, he was eager to take on a new challenge after a hiatus since conquering Cairns in 2011. "Would you take on an old, average but determined bloke?" Frank asked. The answer, of course, was a resounding YES! T…
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How long do you spend reviewing your own race performance? Is it the 1 hour after the race? Is it that night? Do you mull over it for a couple of weeks? One of the biggest things we see holding athletes back from improving, is they don’t even know where they’re going wrong. Professional sports teams around the world will dedicate entire staff teams…
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Coming into the sport of triathlon or cycling, the learning curve can be overwhelming. There’s suddenly a large list of new equipment you have to get familiar with, you need to learn how to train properly, and turning up to races and events can be daunting. So in this episode, we’re going through the biggest lessons we wish we knew as beginners, bu…
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Dave came to us stuck and in a huge plateau with his cycling. He wanted to improve but felt like he was out of options. Mind you, he was already a very good rider - able to hold just over 40km/hr for a Time Trial. So how do we get someone in his position to break the plateau? And not just break it, but find an extra 4km per hour!? Find out in this …
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We welcome Sports Dietician Taryn Richardson from the Triathlon Nutrition Academy back on the podcast. Have you ever asked yourself, so what the hell should I be eating each day? In this episode, we dig deep into the daily requirements of nutrition for endurance athletes and triathletes. From what foods to eat, what to avoid, macros to meal timing,…
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In today’s episode, Lucy Charles shatters the Kona course record and blows us away with a shock win; Ironman is rivalling the PTO with a new racing schedule and we dissect the Norwegian training method to pick out the parts that you can do in your own training as an age grouper, and warn you of the parts you should avoid. We can learn a lot from th…
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Welcome back to another case study episode where we break down a specific athlete’s improvement and what we changed to help them. Today’s athlete is Grant, a super-strong cyclist who decided he wanted to try his hand at running. Alarm bells always go off when someone wants to make a radical shift and go from a high-level cyclist to basically a begi…
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The scariest part of overtraining is that we often don’t realise it’s happening until it’s too late. Overtraining can have wildly varying consequences, you might get lucky and get away with something mild, or you might end up with long-term injury, illness, or the loss of motivation to train or compete in any way. On this podcast, we’re huge propon…
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Welcome back to another case study episode where we break down a specific athlete and what we changed to help them improve. Today’s case study focuses on something we don’t talk about very often, and that is critical power numbers. When we say ‘Critical power numbers’ here, for simplification we’re just referring to what's your best power against c…
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If we were to ask you about your training week: Do you know what sessions to do and what order to do them in? This is the most common problem we see with athletes, when they reach out to us they've heard too much conflicting advice on what training they should do and when they should do it. Most athletes just want to be able to trust a process they…
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