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 proponents of enjoyment being the number one goal: and a loss of enjoyment usually means something has gone seriously wrong. So in this episode, we’re talki...
Oct 18, 2023•1 hr 1 min
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 certain times, meaning; what’s your best 1min power, 5min power, 10min power, etc. And today’s athlete is Jake, a cyclist who came to us as a very stro...
Oct 13, 2023•18 min
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 can be sure will work. So in this episode, we’re going to talk about 5 reasons you might not be improving, and what to do instead. The answers we giv...
Oct 11, 2023•42 min
Each year, the Masters Nationals Championships stands as a towering goal for our cycling athletes. In this captivating story of Russell, a cyclist who defies conventions, we delve into how an athlete with such an unorthodox approach managed to clinch not one, but two national titles. From his unique training methods to the humorous quirks that set him apart, discover how Russell's unconventional journey led him back to the pinnacle of success. The story begins the night before the Nationals, whe...
Oct 06, 2023•31 min
41 hours, 50 minutes and 7 seconds. That’s how long it took Rachel to complete the notorious Ultra-Trail du Mont-Blanc: A 160km ultra endurance race, that finishes with over 10 000 metres of climbing, runs across 3 countries and has to be one of the hardest races in the world. The fact that 2600 people started the race, and 900 people did not finish shows what kind of torture this is. Today we have Rachel on the podcast to take us through what she describes as something “she will never put herse...
Oct 02, 2023•1 hr 21 min
Welcome back to another Case Study episode brought to you by TriVelo Coaching. In today's case study, we dive into the remarkable transformation of Ben, a triathlete who has taken his fitness journey to extraordinary heights. If you're familiar with our recent case study featuring Beth, Ben is in fact Beth's partner. Together, they've both yielded exceptional results over the past six months. The headline story here revolves around Ben's inspiring 66-watt improvement on the bike. However, that's...
Sep 28, 2023•26 min
Today’s guest is Ken Ballhause, a specialist and world-leading expert in bike mechanics and position. Ken focuses on biomechanics and science to maximise comfort and performance on the bike. Ken holds a bachelor's in exercise science and health science, and as you’ll hear in this episode, has a thorough understanding of the biomechanics of the human body and what is required to find the optimal balance of aerodynamics, power output, and comfort. His work both in bike fitting and the development ...
Sep 25, 2023•1 hr 13 min
There is a secret formula to perfecting those final weeks of training before your race. We call this the Race Ready Phase. And it needs to be specific to the distance, intensity and other requirements of the event you’ve chosen. It’s your golden opportunity to dial in your performance and get your body primed for race day. So what needs to happen in the Race Ready Phase? What sessions do you need to be doing? What does the taper phase look like? There are many parts of this phase that athletes t...
Sep 21, 2023•46 min
Welcome back to another Case Study episode brought to you by TriVelo Coaching. Today's case study features Nick, an elite cyclist and TriVelo's Cycling Coach, who competes at a high level in road and gravel racing. Despite being at an advanced stage in his cycling journey where small gains are critical, Nick achieved a remarkable 1-minute 7-second improvement in a Time Trial over just 5 weeks on the same course and under similar conditions. Tune in to find out where he found these gains and what...
Sep 14, 2023•19 min
In this episode, we explore just how challenging the Ironman truly is and how meticulous preparation can make all the difference on race day. Join us as we unpack the top 10 essential training and preparation tips for aspiring Ironman competitors. Whether you're a seasoned triathlete or a newbie, these insights will help you conquer the Ironman challenge like a pro. Don't miss this episode if you're gearing up for your next Ironman adventure! As always, the advice here applies to every triathlon...
Sep 12, 2023•1 hr
Welcome back to another Case Study episode presented by TriVelo Coaching. In this unique story, we're not talking about a typical marathon PB or FTP improvement. Instead, we're diving into the journey of an athlete who was once a top-tier Australian Masters Champion, and whose ability was competitive against elite pro time trialists. However, years of injuries pushed him to start from scratch. When you're an athlete who's fallen so far from your peak form, restarting from scratch is as mentally ...
Sep 11, 2023•21 min
When you step onto the start line, how nervous do you feel? Are you someone who feels a high amount of anxiety? Are you someone that manages to keep it under control? In our experience, no matter what level of athlete you are, everyone gets to the start line and feels some sort of nervousness, fear, and anticipation of the hurt that’s going to come. And this is where it’s vital you practice owning your mindset. So today we’re going to be talking about the top mental toughness strategies we use. ...
Sep 05, 2023•48 min
This week's case study episode brings us an athlete who in just 4 months, gained 34 watts in their FTP test and dropped 11 minutes in their half marathon. All without doing ANY high-intensity run sessions. Tune in to find out what training we did and what we changed. Timestamp: 00:00 - Introduction 00:30 - Athlete Background 01:50 - 4-month Progression 04:50 - Benefits of Structured Program 06:10 - Half Marathon PB 09:00 - Focus on the Greater Gains 11:30 - Confidence in Your Ability 12:30 - Sta...
Aug 31, 2023•18 min
There were two athletes this year who looked unbeatable, Pogacar in cycling and Ingebrigtsen in athletics. Everyone was looking at them thinking, how will they ever lose? Yet, Pogacar lost the Tour de France and World Champs. And Ingebrigtsen just lost the world champs in the 1500m for the second year in a row. Even the best athletes in the world make mistakes on race day. Today we’re talking about 5 big racing mistakes you can avoid to give you the best chance of your best performance. Timestam...
Aug 30, 2023•53 min
In this weeks case study episode one of our athletes had a time-trial improvement of 3 minutes in just 3 weeks! How is that possible? This is a 30minute, 16km time trial, repeated on the same course in almost identical conditions. We can tell you it’s not due to fitness gains, sure you can improve your fitness in 3 weeks but not that much. So what was it? We’ve said it before we’ll say it again, there are two key factor that defines a time trial that athletes continue to underestimate. This chan...
Aug 25, 2023•17 min
In today’s episode, we are joined by Paul Mckinnon, aka the Balanced Runner. Paul is an ex-professional field hockey player turned movement and running technique expert. He’s worked with top-level athletes across a wide range of sports and currently works with some of the most elite runners in the business, including Australia’s very own Brett Robinson who we know has been in scintillating form the past 12 months, breaking the Australian marathon record. If you’ve ever thought you need to change...
Aug 21, 2023•1 hr 8 min
We dive into Fiona's journey from overtraining and two decades of stagnation to a 54watt jump in FTP in 6 months. Tune in to find out exactly how we did it. Including what training sessions needed to change + what volume and intensity markers were right/wrong. Timestamp: 00:00 - Introduction 00:50 - What was Fiona doing wrong? 06:30 - The biggest key change we made to volume 08:00 - What power zones were most important 11:25 - What intensity needed to change 16:10 - How we can guarantee improvem...
Aug 16, 2023•17 min
How do you make sure you are peaking perfectly in time for your race? You’ve selected your goal event, you’ve done all the training and hard work, but how do you know if you’ll be in the ideal shape come race week, and more importantly race day? We’re answering that question in today’s episode. Timestamp: 00:00 - Introduction 01:25 - Gratitude 03:00 - TriVelo Zwift Winter Series 05:21 - UCI World Cycling Championship: Masters 15:50 - Mathieu van der Poel Performance 17:40 - Australian Women’s At...
Aug 15, 2023•48 min
The expectation is that as you get older, you slow down and lose power. We can tell you this doesn’t have to be true. And this is what makes Lindsay’s story today so special We’re not talking about a 50-year-old improving here or a 60-year-old, this is a very experienced 70-year-old, with a lot of fitness but who hasn’t progressed in years, who just gained 17 watts with our training structure. Timestamp: 00:00 - Lindsay's fitness background 02:10 - What was he doing wrong in training? 3:30 - How...
Aug 09, 2023•13 min
Stage 16 of the Tour de France, the Individual Time Trial, set the scene for an intense showdown between two titans of the sport, Jonas Vingegaard and Tadej Pogacar. What happened that day left everyone speechless; there was hardly anyone who could have predicted the outcome wherein Vingegaard gained over a minute and a half advantage over Pogacar, positioning himself as the inevitable winner of the Tour de France. This astounding performance left us in awe, the question that lingered was how Vi...
Aug 08, 2023•52 min
Our athlete Lauren just ran her FASTEST marathon ever, smashing her personal best by 43 minutes. She went from a 4:12 marathon PB to 3:29. That's 5:58 to 4:58min/km pace pace! In this episode, we tell you how she did it. What training did she do? What sessions did we change? How many days a week did she train? How many km's a week did she run? It's all here for you. This is part of a new series we are doing, a weekly case study on our athletes and what changes we are making to help them improve....
Aug 02, 2023•15 min
In today’s podcast episode, we welcome back our favorite swimming expert, Brenton Ford from Effortless Swimming. He is someone whose opinion and advice around swimming technique, analysis, and stroke improvement is one we hold in the highest regard. We always love having him on and he always provides such great insight because he has such a wealth of experience coaching so many athletes individually with their stroke improvement, and technique to basically help athletes swim faster. Swimming is ...
Jul 30, 2023•1 hr 15 min
This year in our TriVelo group, we had two insane but very different FTP improvement results in athletes. Athlete A went from 4.1w/kg (300w) to 5.0w/kg (360w) over a 16-week period. Athlete B went from 2.9w/kg (220w) to 3.8w/kg (285w) over a similar period. The difference? One athlete did mostly zone 2 training mixed with a bit of high intensity, the other did purely high-intensity sessions with minimal to no zone 2. So do you really need to do zone 2 training? There are a lot of factors at play...
Jul 18, 2023•49 min
As an athlete, you turn up to a race hoping you’ve done enough to perform well. You’ll think back to your preparation, and wonder if your training program has you in good form, will you perform at your best, will you feel good, will you be able to push the top of your limits, and more? This is the ultimate goal of every athlete, how do I get fitter, so that I can go faster for longer, and delay that fatigue. There’s nothing better than turning up to a race, fresh, tapered, in form, and when you ...
Jul 03, 2023•54 min
Today's episode features Emma Jeffcoat, one of Australia's top triathletes with a decade-long presence in the global triathlon level. She boasts a wonderful career already with 13 Professional wins, 26 podium finishes, and representing Australia at the 2021 Tokyo Olympics. Tune in to gain raw insight into her triathlon journey, including the psychological work she has undertaken; essential for all athletes dealing with varying results, managing consecutive injuries, and facing the weight of expe...
Jun 26, 2023•1 hr 19 min
What Jakob Ingebrigtsen is doing in athletics right now is insane. He's the current 5000-meter World Champion 1500 meter Olympic gold medalist and last weekend he obliterated the rest of the field in a world record for the 2-mile distance. He won by a massive 4 seconds where he was so far out in front of the rest of the field, it actually looks like a high school race. Plus he's only 22 years old, meaning we could be witnessing the start of one of the most historic athletic careers in history. S...
Jun 20, 2023•1 hr 2 min
Welcome to the 2nd part of our two-part episode on training skills to improve your speed. The significance of these skills in your training and racing cannot be overstated, hence we find ourselves presenting this topic in two parts. In our previous episode, we focused on effective training specificity, understanding patience in improvement, mastering the art of data utilisation against your own individual needs, and more. Tune in as we go through our biggest lessons in Part 2. Timestamp: 00:00 -...
Jun 13, 2023•58 min
Take a moment to reflect on your training abilities. Are you truly proficient in training? Do you believe your training methods yield effective and efficient results? It has been observed that even when two athletes are provided with identical training programs, their experiences and outcomes can vary significantly. Training well is an art. In this episode, we will guide you through the essential training skills you should strive to develop in order to maximize your training potential and ultima...
Jun 05, 2023•53 min
Professional athletes, particularly triathletes, cyclists, and runners, typically train for 25 to 35 hours per week. However, the average age group athlete typically has a maximum of 10 to 15 hours to train, with a more realistic range of six to 10 hours. In this episode, we will discuss why it is not advisable to follow the exact same training program as a professional athlete. While we aim to learn from the pros, we only want to model not copy their methods to improve our own training. Otherwi...
May 31, 2023•1 hr 13 min
In today’s episode, we shift our focus to the Olympic triathlon, a widely pursued triathlon distance. The Olympic triathlon consists of a 1.5-kilometer swim, a 40-kilometer bike ride, and a 10-kilometer run. And it takes specific training and racing preparation to get it right. This episode is a part of our ongoing series on effective event training. We've covered a range of challenging races, including marathons, half marathons, Ironman, and half Ironman. Timestamps: 00:00 - Introduction 01:00 ...
May 18, 2023•1 hr 5 min
