Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

Hugh van Cuylenburg, resilience speaker and author, host of the VERY popular Imperfects Podcast, and has worked with elite athletes around the world on resilience and mindset.. Joins the show to talk about his year chasing a 400m medal at the World Masters Athletics Championships in South Korea. He opens up about the build-up, the sickness and his hamstring problems.. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Time Stamps:0:00 – Hugh van Cuylenburg’s Masters Athletics Obsession2:35 – What Happened in South Korea?7:40 – Disaster Strikes in the Semi-Final10:53 – Managing Pressure When No One Is Watching15:30 – Why Aging Athletes Need Rest Over Volume22:34 – Why Choose the World's Most Brutal Event?28:00 – Shifting Focus From Comparison to Self-Improvement34:40 – Applying Vulnerability Practices to Athletic Failure38:40 – Prioritising Family Over Perfectionist Schedules43:26 – Training Your Central Nervous System Correctly46:08 – Using Warmups and Movement to Find Mindfulness50:01 – Overcoming Dark Times Through Practical Gratitude57:10 – What Is Hugh's Next Big Racing Goal?1:01:21 – Closing Thoughts and Expressing Gratitude If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

How does a 58-year-old surgeon go from an average cyclist to an Australian Masters Time Trial Champion averaging 45 km/h? In this episode, urological surgeon Dr. David Sofield joins us to unpack his performance journey and break down his own scientific research behind endurance performance.  We dive deep into why setting the wrong FTP holds back progress, how heat adaptation and saunas compare to altitude training, the medical reality of cramping and electrolyte myths, and WADA’s strict rules around TRT and master's sport. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Timestamps:0:00 – 58-Year-Old Doctor’s Journey to National Champion  2:51 – Narrowing Your Focus to Win Big  6:18 – Why We Cut His FTP by 45 Watts  12:35 – The 5 Limiters Holding Most Athletes Back  16:16 – The Danger of Training to Outdated Numbers  24:36 – Why Speed Matters More Than Target Wattage  30:27 – Inside the 1.2-Second National Championship Win  42:35 – Can Sauna Training Replace Altitude Camps?  46:30 – Is a Sauna Recovery or Extra Work?  49:28 – The Cold Plunge Mistake After Heat Training  51:33 – Core Body Temperature & Sauna Protocol Rules  57:40 – Overcooking Yourself With Added Heat Stress  01:07:06 – Why Electrolyte Loss Doesn’t Cause Cramping  01:10:05 – The $0.01 Salt Trick vs Commercial Tabs  01:18:11 – How Too Much Sodium Causes Gut Distress  01:20:06 – A Urologist’s Take on TRT in Masters Sports  01:23:13 – Age-Group Declines vs Legal TUE Exemptions  01:27:00 – Finding Lasting Success in Endurance Coaching If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

This is not a race highlights episode. This is a coaching, data, and analysis episode. Sorry for the chaos and jumping all over the shop. We're just far too excited about all the stuff that can possibly happen from one race.  We break down the raw reality and brutal conditions of the Ironman World Championship in Kona. Jordy and Gerard analyze key performances from athletes like Kristian Blummenfelt, Gustav Iden, and Taylor Knibb to extract hard-earned lessons every athlete can use to avoid execution errors and master their own race day. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Time Stamps:0:00 – Collapsing in the same spot as Solveig Løvseth2:07 – Why Kona is like racing on Mars5:59 – Cam Wurf’s quiet 12th place7:17 – Pros vs age groupers: who can actually race Kona?8:38 – Magnus Ditlev’s early lead and 10k to go13:22 – Sam Long’s under-the-radar Kona15:30 – Jordy’s Bali heat vs Kona conditions17:44 – Can you ever fully adapt to the heat?20:49 – Typhoon swell and the slowest bike in years26:58 – Kristian Blummenfelt’s all-or-nothing gamble30:18 – Gustav Iden’s emotional comeback32:43 – Iden’s 3-minute penalty and the Norwegian mindset35:49 – Jordy’s negative split half marathon42:11 – Patrick Lange cramping and Pierre Le Corre43:02 – Lucy Charles-Barclay pulled off again45:11 – Taylor Knibb’s win and last year’s lesson50:41 – Vincent Luis’s plan and staying in your bubble54:42 – Burning matches: what staying disciplined means56:35 – Luis’s prep: heat chamber and 4x60 sessions1:02:08 – Matthew Marquardt’s third place and the penalty tent1:04:05 – Kat Matthews’ mystery ride and 2:52 run1:09:58 – Paul O’Brien’s Kona stories1:12:03 – You can’t prepare for Kona, so be conservative1:19:00 – Lange’s class and Sam Laidlow’s prize money If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

Have we been thinking about sodium all wrong? Dr Alan McCubbin thinks we might have been.. Are daily electrolytes necessary, or is pre-race salt loading a complete waste of time?  In this episode, sports dietitian and lead sodium researcher Dr Alan McCubbin breaks down the real science of hydration and electrolyte replacement for endurance athletes. Plus, learn how to balance fluid intake with sodium loss, why salt capsules can trigger severe mid-race gut distress, and the truth behind common cramping myths. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Time Stamps:0:00 – Are Daily Electrolyte Supplements a Scam?1:43 – How Your Kidneys Manage Sodium Deficits4:40 – Does Pre-Race Sodium Loading Work?8:04 – Why We Started Researching Sodium for Triathletes19:37 – The 5-Hour Rule: When Sodium Actually Matters23:33 – Why Blood Sodium Rises When You Sweat26:36 – Is the 2% Fluid Loss Rule Outdated?33:07 – You're Probably Measuring Sweat Loss Wrong37:28 – Getting the Balance Right Between Fluid and Sodium44:33 – How Long-Distance Races Change Your Hydration Plan50:35 – Can Extra Sodium Directly Boost Performance?55:20 – Why So Many Triathletes Overuse Salt Tablets59:46 – When Drinking to Thirst Goes Wrong1:04:00 – Managing Hydration in Extreme Heat & Humidity1:11:40 – Magnesium, Potassium & Cramping Myths Debunked1:15:39 – Unanswered Questions in Sodium & Hydration Research If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

In this episode, we break down the elements driving the modern era of endurance performance and explain how to cut through the social media noise to focus on what actually matters in coaching.  We analyze the impact of elite pacing strategies and dissect how subtle tactical errors—like running wide on corners—can cost athletes anywhere from 27 meters to a massive 300+ meters over a race.  Plus, we share evidence-based coaching insights on building true consistency, setting up your data screens for race day, and navigating the psychological trap of adrenaline-fueled pacing decisions. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Timestamps: 0:00 – The 2026 Golden Era of Endurance2:35 – What 1%ers Actually Make A Difference?5:28 – Amateurs are catching Pros8:28 – Maybe we should do Hero Sessions?11:01 – Why Distance Running is Suddenly Cool Again14:08 – Dissecting the Sub-2 Hour Marathon 17:51 – Cutting the Corners without Cheating21:58 – Execution Mistakes of Marathon Racing24:47 – Social Media vs. Coaching Reality27:45 – Experimenting on the Individual31:03 – Adopting Someone Else’s Program Danger34:46 – What is "True Consistency”39:39 – Case Study: 12 Weeks in the Hills45:16 – Building the Perfect Data Screen 48:21 – How Speed Tells Your Power What to Do51:14 – When Heart Rate Lies to You55:31 – TriVelo Athlete Openings & Weekly Gratitude If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

Peptides are becoming one of the biggest topics in health, longevity, and performance, but how much of the hype is actually backed by evidence? In this episode, Gerard and Jordan sit down with Dr. Harry Weisinger to unpack the science, risks, potential benefits, and ethical questions surrounding peptides, including BPC-157 and GLP-1s. They discuss recovery, performance enhancement, longevity, and why athletes should be cautious before jumping on the latest trend. A fascinating conversation about what we know, what we don’t, and where peptide medicine could be heading. We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO Dr. Harry Weisinger: Website: https://myperformancedoctor.com Instagram: https://www.instagram.com/my_performance_doctor/ LinkedIn: https://www.linkedin.com/in/dr-harry-w Substack: https://drharry1.substack.com This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Timestamps: 0:00 – Meet Dr. Harry Weisinger1:16 – Should People Be Allowed Peptides?3:13 – What Exactly Are Peptides?5:21 – What Happens When We Add Peptides?7:47 – Why Peptides Suddenly Exploded10:12 – Why Is BPC-157 So Popular?12:17 – BPC-157: Evidence vs Hype14:04 – Why Peptide Research Is So Difficult16:56 – Are Peptides Actually Legal in Australia?20:33 – Why Peptides Are Being Driven Underground22:42 – The Risks of the Peptide Grey Market26:04 – Can You Actually Trust What You Buy?29:43 – Dr. Harry’s Achilles Injury Experiment35:34 – Peptides, Doping and Fair Competition42:54 – Which Peptides Are Banned in Sport?46:51 – Are GLP-1s Useful for Athletes?51:13 – What We Still Don’t Know About Safety57:32 – Is Peptide Medicine the Future?1:01:02 – Can Peptides Change Athletic Recovery?1:03:29 – The Real Problem With Peptide Hype1:04:48 – How Much Potential Do Peptides Have?1:06:36 – What is TriVelo's stance? If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

You might know Alex Coe from his Sub 10 Loading series, where he shared his journey not only to his first sub-10-hour Ironman, but sub 9 hour too. He reached out to us for some help earlier this year on his journey toward the Kona World Championships. We break down everything we’ve been doing in training together, all the highs (and lows) so far, and our predictions. This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Time Stamps: 0:00 – Smashed Goals & The Journey So Far2:08 – Mental Fallouts of Early Race Failure3:53 – Transitioning from Self-Coached to Structured Team5:10 – Is There Enough Time for Kona?9:36 – Relinquishing the Plan to a Coach11:36 – Unlocking the Engine15:55 – The 6-Hour Session That Broke Me18:40 – A Coach’s Breakdown of the Execution Error21:38 – The Surprising Data Behind the Bonk24:55 – How motivated athletes ruin training ranges27:53 – Pumping Up a Highly Curious Athlete30:57 – The Backlash of Announcing a Massive Goal33:57 – Why You Shouldn't Place Ceilings on Yourself38:57 – Breaking Down the 8-Week Data Progression44:55 – A 30km time trial..47:01 – Predicting the Final Kona Marathon Time49:00 – The Hidden Reality of 25-Hour Training Weeks51:00 – When Training Becomes a Fragile House of Cards52:23 – Next Steps in the TriVelo Method If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

Tom debuts his Ironman as a PRO, and Roland comes back for a redemption race.. but Cairns Ironman had other ideas. TriVelo-coached athletes Tom and Roland—both balancing intense medical careers with professional racing—share the raw data, mistakes, and problem-solving strategies that defined their roller coaster day. We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. Time Stamps:0:00 – Remove Goggle Anxiety 3:11 – Roland’s goal for Cairns Ironman4:37 – Pre-Race Form and Western Sydney Top 10  6:05 – Roland’s Monster 416w Record FTP8:01 – Dealing with High Taper Fatigue10:29 – Coach’s Advice 5am Advice on Race Week14:48 – The Danger of Indoor Training 20:49 – Roland’s Ironman Bonk.. 22:51 – The 9-Liter Electrolyte Protocol?  25:34 – Can You Recover from a Hunger Flat?  30:14 – Running a Sub-3 Marathon After Crashing  37:13 – Horrific Cairns Bike Conditions Explained  38:52 – Tom’s Almost Perfect Ride then.. crash43:38 – Racing an Ironman Without Rear Brakes  46:36 – Coach Confrontation on the Run Course  51:49 – The Real Math Behind a 3:11 Marathon  1:00:28 – Juggling Pro Racing and Full-Time Medicine If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

In this episode, Gerard and Jordan break down the latest in endurance sport, from Josh Kerr's world record performance and the Tour de France to Gerard's firsthand experience with altitude training. They explore what these stories reveal about effective training, recovery, and why consistency will always outperform hero workouts. If you're looking to train smarter and get more from your sessions, this episode is packed with practical insights you can apply straight away.We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. 0:58 – The Colorado Altitude Experiment2:34 – Shocking First Ride Results5:52 – Is One Week Altitude Enough?8:34 – The Mile WR Is BROKEN14:34 – Josh Kerr's Unconventional Training Week17:54 – The Recovery & Consistency Secret22:12 – Beyond the "Hero Workouts" Trap24:50 – The 1200m Time Trial Breakthrough28:50 – Mastering Critical Power Metrics36:06 – Mile Record vs. Sub Two-Hour Marathon42:22 – Tadej Pogačar's Tour Dominance48:07 – Training after Illness51:48 – Funny Post-Race Coaching Encounters54:22 – Family Milestones & Travel Gratitude If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au. Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.

In this episode, swim coach Brenton Ford from Effortless Swimming joins the show to share practical tips for swimming faster and more efficiently in open water. He breaks down where to focus first when improving your stroke, the difference between galloping and balanced swim styles, why most triathletes kick too hard, and how to stay calm and confident in open water.  Brenton also shares his thoughts on the Enhanced Games and the story behind the development of his NanoClear anti-fog goggles. We've partnered with Effortless Swimming to offer our community an exclusive 15% discount on NanoClear Goggles. Use the link below to shop: https://shop.effortlessswimming.com/discount/TRIVELO This episode is brought to you by TriVelo Coaching. We help triathletes and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and endurance coach Jordan Donnelly. 0:00 – The starting priority for your stroke1:58 – Analyzing Open Water galloping action5:10 – Why you shouldn't swim like a speedboat6:48 – The secret to fixing dragging legs8:16 – Which Pro Athlete Has The Style To Copy?11:22 – The kicking mistake costing you more time14:49 – How to simulate open water in the pool24:02 – How to sight without breaking your rhythm27:39 – The recovery adjustment for choppy water30:53 – Where to apply power in the pull36:03 – Threshold sets to build raw durability39:30 – Overcoming physical panic and hyperventilation45:04 – Shifting your mindset on the beach51:27 – Our honest thoughts on the Enhanced Games56:03 – Designing a fog-free goggle If you want to learn how to TRAIN SMARTER and RACE FASTER, visit trivelocoaching.com.au.Follow us on Instagram:https://www.instagram.com/trivelocoaching Disclaimer: The content in this podcast is not intended to be medical advice, treatment, or diagnosis. None of the content provided is intended to imply that any products, remedies, or information mentioned are designed to prevent, diagnose, cure, or alleviate any disease, ailment, defect, or injury, nor should they be used for therapeutic purposes. The content is intended to assist you with running, cycling, swimming, or triathlon training and should not replace medical advice from a qualified healthcare professional. We do not accept liability for any injury, loss, or damage incurred through the use of or reliance on our content.See omnystudio.com/listener for privacy information.