We crunched 500+ time trial results and uncovered the blueprint for free speed. From pacing strategies to gear secrets, this episode breaks down how the fastest riders actually ride. Timestamp: 00:00 – Introduction 01:35 – New Members of TriVelo 02:40 - Right Time, Right Training 04:10 – Power Isn't Everything; The Fundamental Skill 08:40 – How To Get the Highest Speed and Wattage 11:30 - When to Focus on Speed 16:00 – We Don't Copy The Pros 20:01 – How Often Should You Change Gears 24:30 - Cade...
Jun 27, 2025•1 hr 2 min
Shelby—a 26-year-old pilot—trained for 11 months to race Ironman Port Mac, only to have work force her to defer. Six weeks later, she lined up at Cairns… after emergency surgery just one week before race day. This episode covers: ● Training through injury and chaos ● Balancing Ironman prep with a wild travel schedule ● The power of a well-timed B race ● Trusting the process when everything goes wrong ● Running a marathon PB off the back of it all ● Making it to the start line is half the battle....
Jun 19, 2025•49 min
What happens when the swim gets cancelled? Roland and Tom break down every twist of their 2nd Pro Race at Port Mac 70.3—from start-line heckling to breakthrough run performances. Strategy, execution, and real race-day insight from athletes and the supercoach. The boys achieving their first top 10 pro results! Don’t miss it. Timestamp: 00:00 - Introduction 01:10 - Swim Cancelled: Roland and Tom's Thoughts 11:25 - Unique Triathlon Start 14:30 - The Plan Doesn't Change 16:00 - Tom's Ride Start 20:3...
Jun 06, 2025•1 hr 14 min
Triathlete and emergency physician Jeff Sankoff joins us to unpack endurance training myths, break down the Giro drama, and reveal why “train hard, train healthy” beats quick fixes every time. Evidence-based insights. No BS. Just smarter racing. Timestamp: 00:00 - Introduction 01:15 - Jeff's Insight on Stage 20 of Giro 06:45 - Intriguing Results at the Giro 08:55 - Wout Bringing Yates Home 10:10 - How Athletes Recover From 21 Day Races 13:20 - The Cherry Juice 14:25 - Climbing Strategy: Not Exce...
Jun 03, 2025•55 min
The indoor trainer can supercharge your fitness—or stall your progress completely. In this episode, we uncover the 10 biggest mistakes cyclists make when training indoors. Plus, we’re sharing pro-level tactics and prep tips you can start using today to train smarter, not just harder. Timestamp: 00:00 - Introduction 01:00 - Gratitude 06:45 - Pro Series Race Selection Strategy 12:50 - Wout's Giro Stage Win 23:30 - Lionel's Winning Training Method 27:44 - Mistake 1 30:50 - Mistake 2 33:20 - Mistake...
May 27, 2025•1 hr 8 min
Unlock your swim speed! 🔓 This podcast episode with Brenton Ford (Effortless Swimming) is packed with insights on breaking through swimming plateaus and training smarter for triathletes and cyclists. Essential listening for anyone looking to improve their swim technique and improve their swimming pace Timestamp: 00:00 - Introduction 01:15 - Why Swimmers Get Stuck 03:30 - Are Athletes Doing It Wrong After Coaching? 06:50 - How Long Does It Take To Change Swim Habits? 10:05 - Is A Lack Of Fitness...
May 22, 2025•57 min
Peter had setbacks every single week leading up to Ironman Port Mac. But instead of breaking him, they built him. This episode breaks down how making mistakes in training became the key to a perfect race day. Screw things up in training—so you don’t on race day. Timestamp: 00:00 - Introduction 02:45 - Port Mac Chaos: Swim Cancelled 06:30 - Mental Reframing and Ironman Realities 11:30 - Social Sacrifices 13:30 - Peter's Training and Dedication 18:50 - Planning Mistake #1: Delayed Start 22:50 - Tr...
May 10, 2025•57 min
Stuck in a training rut? This episode is for every triathlete who's hit a plateau. We dive into why performance stalls (hint: it's not lack of effort), what elite athletes do differently, and how you can reboot your progress. Plus, we kick things off with a return to our gratitude segment—because mindset matters too. Timestamp: 00:00 - Introduction 00:50 - Gratitude 03:30 - New Athlete Shoutout 04:30 - Mailbag Question: Should you be aero in all training sessions? 06:40 - Wout van Aert: Injury a...
Apr 30, 2025•47 min
Discover how smarter execution, not higher fitness, led TriVelo coach, Mat Phillips, to dominate his age group — including his first overall win at Geelong 70.3. Timestamp: 00:00 - Introduction to Coach Mat 01:30 - Post Race Win Insights 03:45 - Overcoming Race Hurdles 07:00 - Bike Execution and Nutrition 09:30 - Coach's Expectations in Transition 14:35 - Digging Deep To Finish and Win 20:30 - The Impact of Planning and Execution 22:30 - Benefit of Being Teachable 26:00 - It Doesn't Happen Overn...
Apr 16, 2025•40 min
In this episode, we are joined by legendary endurance coach and author Joe Friel. We dive deep into the principles that have shaped decades of performance success. From beginner intensity workouts to mastering Zone 2, Joe shares timeless wisdom and modern insights on how to train smarter, not just harder. We explore: -The 5/2 split for triathletes -Why it can take two years to build your base -How to train to resist fatigue and measure stamina -What separates pros from the rest -Key changes for ...
Apr 09, 2025•1 hr 14 min
TriVelo Goes Pro! Follow doctors-turned-triathletes Tom & Roland as they dive into their first pro season, sharing raw insights, race highs & lows, and the journey from age-group dominance to the big leagues. Timestamp: 00:00 - Introduction 01:40 - The Decision To Go Pro 07:00 - Tom's Doubts On Going Pro 09:00 - Coach's Management and Decision Making 18:00 - Hilarious Race Day Experiences 21:10 - Tom's Caffeine Strategy 25:00 - Roland's Soda Strategy 28:30 - First PRO Race Insights 33:15...
Apr 03, 2025•1 hr 10 min
How much VO2 work does a triathlete really need? In this episode, we break down the ideal amount of VO2 training for half Ironman and Ironman athletes. Are you doing too much or too little? We dive into the science and practical application to help you optimize your training. Timestamp: 00:00 - Introduction 01:00 - TriVelo Athletes Turned Pro 07:00 - Importance of Course Management 13:30 - Race Planning and Execution 16:50 - Welcoming New Athletes 17:30 - Mailbag Question: Hill Ride Alternatives...
Mar 28, 2025•56 min
In this episode, we look into the inspiring journey of a 38-year-old from Houston, Texas, who's six months into training for his first 70.3 triathlon — the Oregon 70.3 in July 2025. Having never done a triathlon before, he started with minimal swimming and cycling experience but embraced the idea that "you can't expedite fitness." Background 02:00 - Early Start and Preparation 04:10 - Training Approach 05:00 - Swim Training 06:09 - Bike Training 08:20 - Run Training 09:09 - Challenges and Lesson...
Mar 21, 2025•30 min
Get a tool that lasts for life—go for a Klein. It's now available in-store and online near you. Use the specific link in our description to access their amazon store Klein Tools Amazon Online Store Today, we explore what truly sets elite athletes apart. What habits make the biggest difference? And how have training methods evolved over the decades? Timestamp: 00:00 - Coaching in the 1980's 07:25 - Gratitude Coming Back 11:20 - Mailbag: Practicing Swim/Bike Transition 19:00 - Habit #1 30:55 - Hab...
Mar 14, 2025•1 hr 1 min
3000m of climbing, 234km, and a brutal test of endurance. This is the 3 peaks race that demands respect. Learn from common mistakes, understand the crucial connection to Ironman preparation, and hear how we coached athletes to success. Plus, insights from past pacing errors and the raw, emotional post-race reflections that prove preparation is everything. Timestamp: 00:00 - Why This Race is Special 04:45 - Key Discipline of Endurance 07:00 - Simple Race Plan/Strategy 14:20 - Don't Trust Your Fee...
Mar 12, 2025•38 min
Can you achieve epic results in just one month? We show you how one athlete did it, and how you can too. Erin just had the most typical first month we would expect and absolutely loved it, test, 3 weeks training, test and huge improvements which we guarantee Timestamp: 00:00 - Athlete Background 04:07 - Bike Training Program 12:00 - Important Trait for an Athlete 15:00 - Running Improvement 18:30 - Swim Improvement 19:20 - Best Way To Approach A Training Program 21:41 - Athletes' Gratitude If yo...
Mar 06, 2025•24 min
Last week we went through 4 key sessions you absolutely MUST be including in your training program. In part 2 of this episode, we’re going through 4 sessions you really should avoid as they could be a disaster for your training program. PLUS as promised, we’re going to reveal what we think is the absolute BEST training session you can do. Timestamp: 00:00 - Introduction 01:15 - Social Training: The Hidden Pitfall 06:40 - Understand Your Session's Goal 14:20 - Fun vs. Results: The Real Choice 19:...
Feb 25, 2025•53 min
One of the most common questions we get is; what sessions should I really be prioritising? What’s actually the most important? So today’s episode goal is simple; we’re going to give you 4 training sessions you simply must be including in your training program and 4 common sessions that we really think you should avoid. Timestamp: 00:00 - Introduction 00:50 - Gratitude 04:00 - Brutal Race Lessons 10:00 - New Athletes Shoutout 11:00 - Mailbag: What Indoor Trainer Should I Buy? 17:50 - Conquering t...
Feb 20, 2025•41 min
"I want to do an Ironman in 14 weeks, can you help me? I’ve never done one before..” If you know us and you know this podcast; you know that question is like nails on a chalkboard.. This was the question Mitch asked us last year in August, as he had started training for the Busso IM in December. In today’s case study episode, we’re going to take you through why despite our preferences; we helped Mitch to his first Ironman and what happened over the next 14 weeks to make it possible. Timestamp: 0...
Feb 13, 2025•33 min
If you think that the way to get fitter, faster is just to train more - you’re wrong. Improvement comes from training + recovery. Not just training. The consequences of overtraining can be severe: It Can Take Months (or Longer) to Recover From So often we need to ask ourselves, are you not training well? Or are you just too tired? As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp: 00:00 - Introduction 01:40 - Gratitud...
Feb 05, 2025•57 min
In this episode, we reveal the biggest training DOs and DON'Ts to elevate your performance this year. We're talking about those crucial training nuggets you might be overlooking, going beyond the basic tips you might see over and over. As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp: 00:00 - Introduction 00:50 - Gratitude 04:45 - Welcome to the Family! 05:45 - Your Body Knows Best 17:45 - No Magic Bullets Here 25:10...
Jan 09, 2025•1 hr 4 min
In this episode, we sit down with Tom Page, the newly crowned 70.3 Age-Group World Champion! We discuss his race strategies, the mental fortitude it takes to win at the highest level, and the key role data and consistent training played in his success. Plus, hear about the intense competition and the emotional roller coaster of the World Championship race. Tom is a true inspiration for any age grouper, as he is a role model athlete both in and out of racing. We can’t wait for you to hear him spe...
Dec 21, 2024•1 hr 38 min
Want to crush the run leg of your next triathlon? Hear from Matt Hanson, the Ironman pro with one of the fastest marathons EVER. He shares his secrets to speed and endurance. But be warned; is his training style something you should try? We answer that in this episode. As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp: 00:00 - Introduction 01:35 - Matt's Session Today 02:45 - Road to Kona: Overcoming Injury 06:50 - Th...
Dec 12, 2024•1 hr 10 min
Want to ride faster without the extra work or cash? Tune in to learn our top tips for free speed! As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp: 00:00 - Let's Get Rolling 00:40 - Gratitude 05:00 - Welcome to the TriVelo Family 06:40 - Predicting Mara Race Pace 10:20 - Long Run Pace Strategies 13:45 - Unlock Your Cycling Potential 14:35 - Master Pedalling 22:50 - The Power of Testing 27:45 - Turn Tests into Trainin...
Dec 06, 2024•58 min
What happens when your training plan goes completely off the rails? What’s the absolute minimum training you could do to get through a 70.3? For our athlete Jack, we had to start asking these questions. Discover how we turned chaos into a successful race day. Timestamp: 00:00 - The Journey Begins 00:30 - Meet the Determined Athlete 02:35 - Power of Patience 03:55 - Setting a High Bar 06:40 - Major Obstacles 11:45 - The Mental Games 15:15 - Minimal Programming 20:30 - Weekend Secrets 23:45 - Mast...
Nov 28, 2024•37 min
2024’s packed triathlon calendar has pushed athletes to their limits. But how much is too much? As an age grouper, how many races can you handle without burning out? In this episode, we explore the balance between racing enough to stay motivated and avoiding overtraining. Tune in to find your perfect race limit! As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp: 00:00 - Introduction 01:00 - Gratitude 06:00 - T100 Fina...
Nov 20, 2024•1 hr
Join us in today's case study as we dissect our athletes' standout performances at the Noosa Olympic Distance triathlon. Learn key strategies for racing in the heat, achieving better run splits, and improving your overall triathlon game to PB your next race. Timestamp: 00:00 - Introduction 01:05 - Noosa Olympic Race Review 04:00 - How To Run Better In Triathlon 09:30 - Training and Intensity 12:45 - Not Just About Your Fitness 14:45 - Finding Your Threshold 18:50 - Positivity Leads to Success 23...
Nov 14, 2024•41 min
That was without one of the craziest Ironman races we’ve ever seen at Kona so we’re going to react to ALL the carnage that unfolded last Sunday. And some BIG, major lessons we think the pros are STILL missing and that you the age grouper can learn from. As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride giant. Timestamp: 00:00 - Introduction 00:45 - KONA 2024 Post Race Analysis 06:20 - The Hype Before the Race 12:00 - Sam Laidlow's Rac...
Nov 04, 2024•57 min
Join us in this case study episode as we dive into the incredible story of Sarah, who saw an Ironman event, thought it looked fun and signed up... with absolutely zero triathlon experience. Discover how she overcame her fears, embraced the sport, and achieved extraordinary results. Timestamp: 00:00 - Introduction 01:15 - Training an Absolute Beginner 07:20 - Learning The Equipment 12:30 - Horrific Race Experience 19:20 - Getting Race Ready 21:15 - Be Willing To Get Uncomfortable 22:45 - Making i...
Oct 31, 2024•26 min
It’s Ironman World Champs week! The men are taking on Kona and so it’s time to revisit the Ironman. We recently did one of our most popular episodes ever, which was a case study on every mistake you can make training for a 70.3 - so now we’re back with an episode specifically for the Ironman! As always, while we’ll be focusing on the specific of the requirements of an ironman, a lot of these principles do translate to any endurance event! As always this episode is brought to you by Giant. For al...
Oct 24, 2024•1 hr 7 min
