Last podcast episode we spoke about what we should be doing differently to the pros. But what about age grouper to age grouper? Not all age groupers are created equal, depending on your level of experience, your ability as an athlete and many other factors you need to be training differently to other athletes around you. So what do you need to change? What levers do you need to be pulling differently? We discuss them all in today’s episode. Timestamp: 00:00 - Introduction 00:50 - Gratitude 05:11...
Sep 26, 2022•1 hr 10 min
We like to model what the pros are doing because they should theoretically be the most advanced in the game about what is working with training - they have the most investment behind them, the best teams, the best coaches and exercise scientists… So it makes sense to copy them. But not all the time. Today we want to get clarity on what sort of things are the pros doing that you shouldn’t be doing. Timestamp: 00:00 - Introduction 00:43 - Gratitude 03:30 - What has caught our attention 10:00 - Key...
Sep 12, 2022•52 min
We are not nutrition experts so these aren’t our opinions, but we wanted to put the best lessons from the professionals we’ve had on the podcast in one place. Timestamp: 00:00 - Introduction 01:10 - Gratitude 03:45 - What has caught our attention 09:40 - Collins Cup 14:15 - Kona: Enjoyment VS Cost 22:00 - Rule #1: Understanding Correct Fueling 25:15 - Rule #2: How much carb should you take in a race? 30:55 - Rule #3: Food intake should reflect the specific day 33:17 - Rule $4: Protein on the rec...
Sep 05, 2022•52 min
Every so often we open up questions to the Supercoach and answer some of the most common questions we get! So in today’s episode we picked some common questions or topics that have been coming up and spoke about them. In this episode Gerard answers: Should you train power first and then endurance when training for longer distance events? Or the other way around? What zone should your runs off the bike be? How particular does your pre race routine need to be? Rank the most important cycling purch...
Aug 29, 2022•49 min
Are you guilty of training too hard or too easy, or have you been able to find the right balance… Is there a perfect balance? If so where is it? We’ve heard of 80/20, polarised training, pyramidal training, just 2 hard sessions a week, 3 hard sessions a week, more… We’re going to talk about all the factors that contribute to getting this balance right. Timestamp: 00:00 - Introduction 00:40 - Gratitude 06:27 - What’s Caught Our Attention - Cameron Wurf 11:10 - The Dominance Of Jakob Ingebrigtsen ...
Aug 22, 2022•1 hr 3 min
Ryan completed a PhD in exercise science focusing predominantly on the topics of exercise efficiency and fatigue. This education combined with Ryan's background as a national level track cyclist, and passionate road cyclist and runner, as well as his passion for data gives him a unique insight into the training methodologies, pitfalls and strategies of two very different sports. Ryan currently works out of Federation University in Ballarat, if you’d like to follow him you can at @fedunisport . T...
Aug 15, 2022•1 hr 26 min
We’ve been lucky to witness a packed calendar of sports the last month, with the world’s best athletes competing against each other in some of the biggest races on the calendar. The Tour de France (men’s and women’s), the world athletic champs and the commonwealth games to name a few. Here are our best lessons from watching the world’s best athletes perform at their peak. Timestamp: 00:00 - Introduction 01:03 - Gratitude 05:55 - Thoughts on the last few stages of TDF 2022 11:20 - Effects of Perc...
Aug 08, 2022•52 min
What does it take to get the most of your cycling? Today we’re going through a checklist of the top 30 things you need to do to become the complete cyclist. If you can confidently say you tick off these things, you can be sure you are getting the most out of yourself as an athlete. Timestamp: 00:00 - Introduction 00:50 - Gratitude 03:30 - Tour de France Predictions 12:40 - The Ultimate Cycling Checklist 12:58 - The Ultimate Training Program 22:34 - Training Specificity Perspective 30:22 - Equipm...
Jul 25, 2022•52 min
Lots of exciting things to discuss today! It’s July meaning The Tour de France is on which makes us very happy, we discuss the results from a recent half marathon and marathon festival, we’ve got a time trial question, a sprinting question and much more. Timestamp: 00:00 - Introduction 00:40 - Gratitude 06:40 - The toughest Ironman in the world? 12:25 - Respecting your event 16:30 - How to know what pace you can hold 22:25 - The Coach’s frustration 25:10 - Be willing to let people pass you 26:50...
Jul 18, 2022•44 min
Taryn Richardson is a sports dietitian that works specifically with Triathletes. This is an important detail because nutrition for triathletes is very different to nutrition for most other sports! She’s an Accredited Practising Dietitian and Advanced Sports Dietitian with qualifications in A Bachelor of Health Science (Nutrition & Dietetics) Hons and an International Olympic Committee Diploma in Sports Nutrition. After working for Triathlon Australia for a number of years with some of our hi...
Jul 11, 2022•58 min
Dylan Johnson is a professional cyclist and cycling coach with a huge following on youtube, where he makes videos using science-based evidence to help cyclists know what is fact and what is fiction. He draws from his experience as a top-level ultra-endurance mountain and gravel racer, but more important than that he actually looks at the science and makes coaching decisions based on peer-reviewed research. In this episode we dive into his recent performance at Unbound, the biggest Gravel bike ra...
Jul 04, 2022•1 hr 6 min
It’s safe to assume most athletes aren’t testing enough… why? Because the amount of testing you could be doing that would “aid” your performance is mind-blowing to most athletes. And no, we’re not just talking about VO2 max/lab testing here, we’re talking about the value in field testing. We’ve seen FTP testing getting a bit of a bad rap recently, so in this episode we dissect why that should NEVER be the case and how testing properly will transform your potential as an athlete. We also discuss ...
Jun 27, 2022•1 hr 1 min
Today's episode topic is about what data you need to stick to on race day. Because whatever distance you’re doing, whether it’s a Sprint, Olympic, 70.3 or full Ironman distance triathlon, each race requires its own pacing strategy If you want to get the most out of yourself in your race, you need to understand what your pace capability you are able to hold as an athlete at each distance. This is one of the most forgotten yet important parts of having a good race! Timestamp: 00:00 - Introduction ...
Jun 20, 2022•59 min
We’re excited to be back in the podcast studio today as there’s so much exciting news coming out of the world of triathlon and cycling. Aussie Jai Hindley takes over Italy, 4 of the best Ironman athletes completed the impossible and we take a look at how to ride a complicated bike course well so you gain as much of an advantage over your competitors as possible. Timestamp: 00:00 - Introduction 01:00 - Gratitude 04:43 - Jai Hindley’s epic Giro win! 15:01- Aussies dominating wold cycling 16:35 - S...
Jun 13, 2022•52 min
Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalising your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specialises in helping athletes nail...
Jun 06, 2022•1 hr 24 min
Returning guest and great friend of TriVelo Brenton Ford from Effortless Swimming is back. Brenton really is a world leader in swim coaching and improvement, with his Effortless Swimming coaching videos amassing millions of views on youtube. He’s especially good at tailoring his coaching for triathletes and the age grouper. Today’s episode is packed with gems as always as we discuss the biggest patterns Brenton is seeing among triathletes at the moment, the best drills to do in your warm up, sig...
May 30, 2022•1 hr
Throughout the history of our podcast we’ve talk a lot about the different training zones, Zone 2 training, threshold zone, sub threshold, LT1 and LT2.. etc However it recently came to our attention that we’ve never done ONE episode explaining each training zone and how they differ specifically! So here is our 1 dedicated podcast episode explaining every training zone in detail, what the purpose of the zone is and when it’s appropriate to do a training session in that zone. Timestamp: 00:00 - In...
May 23, 2022•56 min
What are the clinically proven, tested and studied best nutrition performance strategies? The best person to answer that question is, with over 30 years of experience in the field, is Professor Louise Burke. Professor Louise Burke, OAM is a pioneer and leader in the nutrition industry for athletes worldwide, we’re proud to say she’s an Australian sports dietitian, academic and author. She was the head of sports nutrition at the Australian Institute of Sport throughout its existence from 1990 to ...
May 16, 2022•1 hr 7 min
Every event has it’s own specific requirements that you need to make sure you’re adequately prepared for, and this is especially true for any endurance or ultra event, especially the Ironman. We had the epic Port Macquarie IM here in Australia last week, and with the Ironman world champs in St George happening over the weekend, today we’re talking about how to make sure you’re properly prepared for your endurance event, specifically looking at the Ironman. As always, these principles will genera...
May 09, 2022•1 hr 2 min
Once you get started in the cycling or triathlon world, a pandora’s box opens up to you with what seems like infinite choices you need to make about products, equipment and everything to do with training and racing. So in this episode, we’re going to give you our thoughts on some of the key decisions you need to be making and which option to go for. Including, bike equipment, training equipment, running shoes and training decisions all the way through to race day. Timestamps: 00:00 - Introductio...
May 02, 2022•48 min
What made you pick your current running shoe? Is it just the shoe or brand you’ve always worn? Is it because a pro wore it so you figured it must be good? (Which is a fairly valid reason!) Or is it because you were told that shoe would give you the support you needed? With the amount of shoe brands and types of shoe around, it’s becoming more difficulty to know what is the right shoe for you. And with the advances in shoe technology, owning a shoe that could give you a huge race advantage has ne...
Apr 25, 2022•1 hr 5 min
With the end of tri season here in Australia it’s time for a lot of our athletes to take a break. Around the rest of the world the racing season is just beginning, and you may be starting to get into some seriously good form! But the question remains, it is difficult to maintain a high intensity training program for 52 weeks of the year without overtraining or feeling burnt out. So how do you take a break effectively, without risking detraining? How fast does your body detrain and lose all the f...
Apr 18, 2022•54 min
Nick Jankovskis is the lead sports scientist and performance coach at METS Performance Consulting. Specialists in improving endurance performance by accurately analysing performance through physiological testing to prescribe optimised individualised training. Nick is highly experienced in working in high-performance sport in both individual and team settings having completed S&C internships with the University of Michigan - Olympic Sports and Melbourne Vicentre Swimming Club. Nick is an athl...
Apr 12, 2022•1 hr 17 min
Big episode today we’ve got lots to discuss as always with the world of sports cycling, triathlon athletics. But we’re looking at the question, are junk miles worth it? We all want to get that extra edge, and if athletes have time we often see them sneaking in extra km’s on the bike or running when they can, but are these sessions actually doing anything? Are they worth the time investment? Timestamps: 00:00 - Introduction 00:55 - Gratitude 03:30 - Why a 70.3 is harder than you think 07:55 - Dis...
Apr 04, 2022•49 min
Nathan Jones played 302 games for the Melbourne Football Club and captained the club from 2014 - 2019. He’s a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs' history. Nathan talks us through finishing his AFL journey, both the fulfillment and disappointment he experienced at the end of his career, and his decision to jump into triathlon… This is where we come in, Nathan spoke ...
Mar 28, 2022•44 min
Nathan Jones played 302 games for the Melbourne Football club, and captained the club from 2014 - 2019. He’s a 3 x Best and Fairest (Most Valuable Player) for his club and will go down as one of their all time legends, a leader through one of their toughest decades in the clubs history. Nathan talks us through finishing his AFL journey, both the fullfilment and disappointment he experienced at the end of his career, and his decision to jump into triathlon… This is where we come in, Nathan spoke ...
Mar 28, 2022•43 min
We’ve got a big episode today because since we’ve been away there has been some major things happening around the world of sport... We’ve got epic races to dissect, records broken, world-class athletes changing coaches and training programs to name a few. As always there is plenty to discuss and we can’t wait to sink our teeth into it. Timestamps: 00:00 - Introduction 00:56 - Gratitude 05:20 - Two amazing rides to dissect at the start of Spring Classics season 14:10 - Why We Have To Be Conservat...
Mar 21, 2022•58 min
Last week we had Australia’s number 1 ranked male athlete on the show, this week we have the number 1 female ranked triathlete, Ellie Salthouse! With 17 x half ironman wins to her name since turning her focus to 70.3, and a further 10 podiums, she is one of our most dominating athletes. She’s achieved a best place of 5th at the world champs, but as you’ll find out in the episode, that is not good for her. She has her sights set on a higher target. Timestamps: 00:00 - Introduction 03:09 - What do...
Mar 07, 2022•1 hr 21 min
On today’s episode we have Australia’s number 1 ranked male triathlete at the moment, Sam Appleton. Sam in in flying form especially with his performances of late including 5th at the PTO Collins Cup last year, 9th at the 70.3 world title and his most recent win at Geelon 70.3 on Sunday. He has had an incredibly successful IM 70.3 career winning 15 races, which is now 16 after his Geelong 70.3 win, which was his 3rd win at Geelong. He’s also had multiple top 10 finishes at worlds 70.3, finishing...
Feb 28, 2022•51 min
Athletes often make the mistake of doing the wrong type of training at the wrong time of the year. How do you know when you should be doing what type of training? When should you be doing your strength block vs your threshold block? When should you spend more time focusing on your weaknesses vs continuing to improve your strengths? These are all common questions when designing a training program, so in this episode we’re going to discuss the 5 major reasons you should think about changing your t...
Feb 21, 2022•1 hr 7 min
