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://forms.gle/UD9L7EnBrRsVUoet7 Timestamp: 00:00 - Introduction 01:50 - Gratitude 03:50 - Should You Hi 5 Other Athltetes? 05:30 - Is Drafting Cheating For A...
Mar 28, 2024•54 min
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 - Gaining 20 Watts in 3-weeks 12:50 - Learning From The Mistakes 17:00 - Staying In Right The Zone 19:20 - Executing Better If you want to learn how to T...
Mar 22, 2024•22 min
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 form to make sure you get your lead up to race day and the day itself correct. As always, this episode is brought to you by our proud sponsor Giant A...
Mar 19, 2024•1 hr 3 min
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 been able to improve and then some. Tune in as we track Jeff's progress. Timestamp: 00:00 - Introduction 00:30 - Finding A Way to Train 04:07 - Athlete D...
Mar 04, 2024•27 min
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 models. And there’s a huge debate about which approach is superior. As always, this episode is brought to you by our proud sponsor Giant Australia. F...
Feb 28, 2024•51 min
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. So in today’s episode, we’re going through 4 types of training sessions that you need to avoid if you want to get the most out of your training week. A...
Feb 15, 2024•46 min
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 objective analysis and the invaluable lessons learned from failure. Timestamp: 00:00 - Introduction 02:17 - Don’t disrespect the SuperCoach 04:30 - Worst ...
Feb 09, 2024•42 min
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. Timestamp: 00:00 - Introduction 01:30 - Gratitude 04:00 - The Best Part of the New PTO Tour 10:50 - 9 Traits of Successful Endurance Athletes 11:15 - Tr...
Feb 06, 2024•1 hr 6 min
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 path to get there isn’t always. Dayne was already an above-average athlete, he’d done a 4:47 half ironman before coming to us, and he could run in the...
Feb 02, 2024•34 min
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 on your goals because you can’t compete with how much everyone else trains? Absolutely not. There are ways to make it work, and we’re going to identif...
Feb 01, 2024•51 min
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 improvements are not exclusive to beginners; even top-level athletes like Tyler can achieve significant gains with the right training program. Timest...
Jan 25, 2024•25 min
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 unwritten rule for athletes: if you enjoy our podcasts and find them helpful, the best thing you can do for us is share the podcast on your social media...
Jan 24, 2024•55 min
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 Improvement 17:50 - Keeping It Simple 19:07 - Having The Right Mindset If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coachi...
Jan 18, 2024•20 min
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 is crucial to a good performance. So how do come up with an accurate prediction? There are a bunch of key race predictor sessions you can and should d...
Jan 17, 2024•54 min
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 Rule! Give a nod to fellow endurance warriors out there and help us spread the word by subscribing and sharing your favourite episodes! Timestamp: 00:...
Jan 12, 2024•29 min
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. But as we’ll explain today, we have to be careful, as useful as it is, it’s just one metric, and doesn’t tell the full story. So in this episode, we’...
Jan 10, 2024•1 hr 6 min
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 after the recordings, new training and racing science, episode preparation - and over the journey we have what feels like an infinite list of wisdom,...
Jan 01, 2024•1 hr 9 min
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. There are a bunch of fundamentals that if you’re not doing, you’re losing power and more importantly speed on the bike. Basically the more inefficie...
Dec 25, 2023•1 hr 3 min
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 training based on what we've learnt this year. As always, this episode is brought to you by our proud sponsor Giant Australia. For all your bike, training,...
Dec 18, 2023•58 min
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 tactics, offering insights relevant to athletes of all kinds—cyclists, triathletes, and runners alike. In this raw and powerful conversation, we explore ...
Dec 12, 2023•1 hr 11 min
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 areas for improvement and discuss the gains he left on the table during the race execution. Winning a race with thousands of participants is a remarkab...
Dec 07, 2023•25 min
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 moments, Trekky shared an honest insight into the year, the lessons learned about himself, and the lifetime Grand Prix series. This is a must-listen episo...
Dec 06, 2023•1 hr 11 min
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 how do we aim for one when there are so many varying factors? We believe it’s absolutely worthwhile aiming for a PB, but there’s a lot you need to co...
Dec 05, 2023•1 hr 2 min
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! The goal: health and fitness, with the Ironman as the ultimate milestone. Fast forward to now, and Frank's progress is nothing short of exceptional! Fr...
Nov 28, 2023•21 min
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 to conduct performance reviews on players on a weekly basis. Yet you might finish a race, with no idea where you could be finding improvement. And th...
Nov 27, 2023•57 min
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, but this isn't exclusive to beginners, these sports are a constant learning process, and even the pros are still learning from consistent mistakes. As a...
Nov 10, 2023•58 min
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 week's case study episode. Timestamp: 00:00 - Introduction 00:35 - Athlete Background 02:15 - Not Reaching His Potential 06:45 - Key Sessions of Impro...
Nov 07, 2023•32 min
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, and even protein sources, we've got you covered. If you want to understand more about the fundamentals of nutrition, and what you should be eating (o...
Nov 02, 2023•54 min
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 the pros, but we shouldn’t always copy the pros. So in this episode, we’ll take you through all the do’s and don’ts. Timestamp: 00:00 - Introduction 01:...
Oct 27, 2023•56 min
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 beginner runner. Tune in as we dissect his transition, how we safely built him up to a half marathon (in a short space of time), and how he dominated the ...
Oct 20, 2023•21 min
