For today’s case study episode, we just had 5 athletes complete a marathon and 3 athletes a half marathon, and we want to analyse want went well, what went wrong and everything in between. Timestamp: 00:00 - Introduction 00:30 - Key Lessons for Marathon Training 03:10 - Race Day Execution Patterns 05:30 - Can You Start Too Slow? 10:45 - Melbourne Marathon Preparation 15:00 - Athlete Feedback 18:35 - Understanding Course Requirements 24:20 - Pacing Strategy 32:15 - Aligning Ambition and Expectati...
Oct 17, 2024•43 min
In today’s episode; power meter failures and the most VITAL Triathlon Race Day Mistakes To Avoid 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 and Gratitude 01:45 - Mail Bag Questions: Power Meter Not Working on Race Day 08:50 - Mistake #1: Trying Something New on Race Day 09:50 - Last-minute Carb Loading 13:25 - New equipment 16:25 - Mistake #2: Equipment failures 20:00 - Tire Pressure 22:06...
Oct 14, 2024•58 min
BIG episode today! We're diving deep into the world championships of cycling and women's triathlon in nice, plus we're finally setting the record straight on RPE and why Pogacar is proving us all wrong. 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 00:35 - Gratitude 04:15 - Mail Bag Questions 08:15 - Lucy Withdrawing From KONA 09:30 - Pushing Through Injuries 14:25 - Cycling World Champs 17:1...
Oct 03, 2024•1 hr 5 min
On August 10th at 3:50am, Mitch set off in darkness in the snow to ski, run and mountaineer his way across a 56km course in hopes of breaking the 11hr39min record. The course runs from mountain peak to mountain peak, he needed to cross country ski up and down, run in sections, cross freezing rivers nakes and do it all while self navigating. He took 30 gels, with the aim of taking on 60-80grams an hour. Two litres of coconut water in the bladder, a spare set of liner gloves and socks, a buff, two...
Sep 24, 2024•58 min
Zone 2 training is all the rage in endurance sports right now, with people swearing it’s the secret sauce for better performance, often hailed as a cornerstone for building aerobic capacity. While there’s no denying its overall benefit, especially for elite athletes, at TriVelo Coaching, we believe it’s nearly irrelevant for most amateur athletes. For those with busy schedules, varying fitness levels, and limited training hours, focusing on Zone 2 can be inefficient and even counterproductive. Y...
Sep 13, 2024•46 min
In today’s episode, we share the inspiring story of Dan, an athlete who defied the odds to train for an Ironman despite being born without a left lung and rib cage. For years, Dan believed he couldn’t pursue endurance sports—until he challenged that lie. This episode is for anyone battling self-doubt, imposter syndrome, or the fear of failure. Dan’s journey reminds us that the only thing holding us back is often ourselves. Tune in to discover how he turned obstacles into opportunities and proved...
Sep 05, 2024•18 min
Join us as we chat with Paris Olympic Gold Medalist Grace Brown. In this episode, Grace reflects on her remarkable career, from winning her first Australian TT title in 2019 to securing Olympic Gold in Paris 2024. We’ll discuss her epic 2024 season on top of her Olympic gold including her fourth Australian National Time Trial Title, victory at Liege-Bastogne-Liege, and the highs and lows of her final Tour de France. Grace also shares insights into her training, race strategies, and the mindset t...
Sep 02, 2024•1 hr 16 min
Today’s case study is an athlete who wasn’t just going for a PB, or a time, he was going for the win. And not just any win, a world age group title. That’s a bit more pressure than most age groupers would normally put on themselves. And last week - in a wild and weird coincidence - 6 years to the exact day since he joined us, it all came together and he became world age group champion: So this episode is a deep dive on his training, preparation, setbacks (there have been many), and the execution...
Aug 29, 2024•55 min
In today’s episode we’re diving deep into the pros and cons of indoor training. We are huge fans of the indoor trainer, so much so that it’s a requirement for our program that if you want to get coached by us, you need an indoor trainer. However, it has its HUGE drawbacks, and so today we want to warn you of the top indoor training mistakes to avoid. Plus the Supercoach gives his definitive answer; indoor or outdoor? As always this episode is brought to you by Giant. For all your bike training a...
Aug 24, 2024•1 hr 5 min
From podium sweeps to athlete secrets, we're spilling the beans on how to dominate time trials! Learn how our athletes are crushing the competition and how you can achieve your best results. Tune in to discover the TriVelo magic! Timestamp: 00:00 - Introduction 01:06 - The Secret To Time Trial Success 04:00 - Finding Your 'Tipping Point' 07:15 - Execute Like a Pro 18:11 - Sustained Effort In Training 21:30 - Upskill Your Time Trialling 30:20 - Are Corners Worth Time Gains? 35:40 - How/When To Us...
Aug 16, 2024•42 min
From the epic 1500m showdown to the mental toughness of elite athletes, we dive deep into the Tokyo Olympics. Learn how to apply Olympic-level strategies to your own races, plus discover the secrets behind incredible performances. Don't miss our analysis on race tactics, training insights, and the importance of a strong mindset. As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant. Timestamp: 00:00 - Intro...
Aug 07, 2024•1 hr 5 min
Lucas called us after a traumatic marathon experience where he DNF’d with full body cramp at the 30km mark… He was looking for help to not only get through his next marathon, but start training for his first triathlon as well. In this case study we look into his firefighter work schedule, the importance of proper fueling, and how to conquer heat and humidity in training and racing. Learn what we did specifically with Lucas to give him a marathon time he didn’t believe possible. Timestamp: 00:00 ...
Aug 06, 2024•47 min
How is Pogacar so good? What did Grace Brown do to win Gold? Did Wilde blow a gold medal with execution? All that and more from cycling, athletics, and the Olympics! Plus, how do you know if you’ve raced your best? In this episode, we discuss all of the above and address why we’ve been missing for almost a month. As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant. Timestamp: 00:00 - Introduction 02:10 - ...
Aug 02, 2024•1 hr 4 min
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 Athlete 03:20 - Zero to Hero Swim 07:00 - Persevering From Obstacles 09:15 - HUGE FTP Improvements 11:20 - Managing Goal Expectations 16:00 - Run Improvemen...
Jul 04, 2024•40 min
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 these metrics to truly excel! As always, this podcast is brought to you by our proud sponsors Giant Bikes. For all your bike training and racing need...
Jun 28, 2024•54 min
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 data properly ● And more! Whether you're new or experienced, this episode aims to help you go to the next level in your triathlon performance As always...
Jun 20, 2024•1 hr 1 min
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. We coach everyone, from novices to elites. Many just want to finish, regardless of time. This episode is all about achieving that goal. Timestamp: 00:0...
Jun 14, 2024•35 min
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 wait. Intermediate or advanced athletes, make sure you have these basics covered. Stay tuned for future episodes on advancing your skills further. As...
Jun 05, 2024•56 min
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 same marathon, determined to break the 4-hour barrier. Tune in to hear about his training, challenges, and strategies for achieving his goal. Timesta...
May 31, 2024•26 min
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 mental preparation and peak performance. As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride g...
May 29, 2024•1 hr 9 min
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 halfway mark and excited to share her progress. Tune in to hear all about Sarah's training experiences, the obstacles she's overcome, and key tips for ...
May 22, 2024•34 min
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 have a much lower base than what is necessary. So how do you base train properly and set up the rest of your season for the most success? If you do this...
May 16, 2024•53 min
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 responsibilities to squeezing in early morning training sessions, Fiona's determination actually needed pulling back as we aimed to train less for better results, an...
May 08, 2024•29 min
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 performance coach, mixed in with years of resilience and consistency, listen in to find out what made the difference to help Sarah run the race of her life. A...
May 06, 2024•58 min
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 our proud sponsors Giant Bikes. For all your bike training and racing needs, ride life, ride Giant. Timestamp: 00:00 - Introduction 00:45 - Gratitude 07...
Apr 29, 2024•1 hr 7 min
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 what he did in her training to tick both her goals! Timestamp: 00:00 - Introduction 01:00 - Why Athletes Don’t Improve 04:30 - Where Was This Athlete...
Apr 26, 2024•27 min
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-specific endurance and race readiness. As always this episode is brought to you by Giant. For all your bike training and racing needs, ride life, ride ...
Apr 18, 2024•43 min
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, Tommy's determination shines through. Tune in as we explore the highs, lows, and lessons learned from Tommy's triathlon journey. Timestamp: 00:00 - ...
Apr 11, 2024•30 min
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, ride life, ride giant. Timestamp: 00:00 - Introduction 00:45 - Gratitude 04:10 - Cycling's Unwritten Rule 08:10 - Cycling's Devastating Crashes 14:55...
Apr 10, 2024•1 hr
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 Overcoming Fear From Injuries 27:15 - Cross-Training Between Marathons 31:10 - Mindset Shift: Less is Okay 35:01 - Huge Leap in Valencia 47:20 - Running, Inju...
Apr 05, 2024•1 hr 28 min
