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.

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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...

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 i...

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 a...

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 episod...

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 Sw...

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 Ge...

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...

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...

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 G...

Matthew Marquardt might be the most impressive man in pro triathlon.

How do you compete with the best in the world while studying medicine full-time?

Matthew Marquardt joins the podcast to share how he manages training, racing, medical school, and life outside sport. We also dive into his dominant win at Ironman South Africa, solving his long-term cramping issues, and what's next on the road to Kona.

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...

In this episode, we delve into the fundamentals of amateur athletic improvement by cutting through the modern "noise" of endless training theories. Drawing from decades of experience from Supercoach Gerard, we wanted to compare old-school methods with modern elite approaches to provide the BEST practical advice for age-group athletes.

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.

00:03 - Head Coach Gerard Donnelly’s 40-year career
02:23 - Letting go of ol...

Grace Thek has recently turned into one of triathlon's top runners, with incredible results across the half Ironman and Ironman distances over the last 12-18 months. But her rise to the top has been far from quick. This episode is a great testament to the slow, patient build to consistent top performances. The most surprising part? How little volume she runs to be one of the best runners in the sport. Find out how in this episode. 

This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your h...

In this case study episode, Jordy and Gerard analyze the remarkable progression of Ironman 70.3 athlete Ben, who has turned into an elite level of cyclist in less than two years.

20min Test: 249 to 349w
60min Speed: 37km/hr to 44km/hr
90km Time Trial: 2hrs38mins to 2hrs10mins​ ​

Despite battling persistent running injuries, Ben transformed from a novice cyclist into one of the sport's top end age groupers.

This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Aust...

We’re joined by Claudia Hollingsworth, one of the most exciting rising stars in middle-distance running.

At just 21, Claudia has already become Australian Champion across multiple events and established herself on the international stage. In this episode, she breaks down her breakthrough season, training evolution, race tactics, Nationals controversy, and what it takes to compete at the highest level.

Fresh off a world-leading 3:58 1500m, another Australian title and major breakthrough performances, Claudia shares how her confidence, racing, and mindset have evolved this season.

This episode brought to you by TriVelo Coaching, we help tr...

We sit down with AFL superstar and Melbourne Demons captain Max Gawn — one of the most dominant figures in Australian sport — to talk all things footy, cycling, and high performance.

Gawn has built a legacy at the highest level of the game. But what might surprise you is his deep passion for cycling.

We break down the biggest races of the 2026 cycling season so far before previewing what could be an all-time Giro d’Italia.

Expect insights, banter, and a crossover between two sporting worlds that don’t usually collide.

This episode...

Natalie was close to walking away from triathlon altogether after the disappointment of Paris Olympics. Then everything changed. In this episode, she opens up about the low point, the mindset shift, and how she turned it into an explosive start in long course with two straight 70.3 wins and podiums in more 50% of races in 2025. This is the raw story of what happens when an elite athlete rebuilds, backs herself, and finds joy in racing again.

0:00 Natalie is back
0:18 The Tokyo heartbreak
1:33 Paris dream, tough reality
3:21 Why the Olympics went wrong
4:09 The coaching chaos...

The episode provides an analysis of the 2026 Paris-Roubaix men’s and women’s races, highlighting the absolute insanity this race threw at the cyclists! 

If you want to learn how to TRAIN SMARTER and RACE FASTER, go to trivelocoaching.com.au

Check us out on Instagram: https://www.instagram.com/trivelocoaching

Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a dis...

We break down the Tour of Flanders in depth and explain why we think it was one of the best races you’ll see, not boring, but pure chaos, tactics, and world-class aggression.

Then we hit the insane triathlon racing happening right now, the wild results in world athletics, and the performances that have taken the sport to another level. If you love cycling, triathlon, and running at their absolute limit, you’ll love this one.

Timestamps:
0:00 Endurance sport has gone crazy 
0:22 Who we are and what’s ahead
1:35 What makes Tour of Flan...

What’s it truly like to live and train with Kristian Blummenfelt for a week? In this episode, Tom Page takes you inside the house, the sessions, the routines, and the small habits that make one of the greatest triathletes ever so different.

You’ll hear what Tom and Roland learned up close from Kristian and Hayden Wilde at Geelong 70.3, what surprised them most, and how those lessons stack up against their own journey as full-time doctors racing against the worlds best as pro triathletes. This is a rare look behind the curtain at world-class performance, race prep...

This episode is brought to you by GIANT and CADEX.

Olympic gold medalist. Ironman world champion. 70.3 world champion. ITU world champion. First man under seven hours for the Ironman distance. One of the greatest triathletes ever.

On this episode, Kristian holds nothing back.

We asked him whether any Norwegian secrets were off limits... He told us he was an open book. So we went straight at it. Training, racing, data, the Norwegian method, and the details behind how he performs at the highest level.

We knew this episode would be good...

This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly.

Want to work with Jaemin on your insecurity? Go to 👉 https://jaeminfrazer.com/trivelo

This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly.

Insecurity Was Your Rocket Fuel. Now It’s Your Handbrake.

For years...

Riley's FTP jumped 78w in 8 months. His 10km dropped 5 minutes. His swim pace came down over 2 minutes. No endurance background - just structured training done right.

In this episode, we break down the exact program behind his transformation, why training to your numbers every session is the habit most athletes get wrong, and how small pacing mistakes on easy days kill your progress.

This episode is brought to you by TriVelo Coaching, we help Endurance Athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan...

In this episode, we break down nine race-day mistakes smart triathletes avoid. We cover pacing, data, nutrition, transitions, equipment choices, and more

If you want to stop giving away free time and finally race to your potential, this is your race-day playbook.

Timestamp:
00:00 - Introduction
01:30 - The SMARTEST Triathletes Do This
07:50 - Smart Data
20:20 - Nutrition Mistakes
25:20 - Drafting: Okay or Not?
32:45 - Transition Mistakes
38:40 - Flying Mount Worth It?
43:30 - How To Have More Confidence
45:50 - Getting the Race Peak Right
48:20 - Smart Athlete...

Leigh Rasti is a case study in long-term improvement. No hero workouts. No big jumps. Just stacking good weeks, year after year.

In this episode, we break down how he’s continued to PB across sprint and 70.3 racing, why his race results improved far more than his test numbers, and how individualised coaching unlocked the next level.

Timestamp:
00:00 - Introduction
01:25 - When Can You Expect A PB?
05:40 - How To Guarantee Improvement
08:20 - The Improvement Process
12:25 - Executing The Ideal Program
17:25 - Creatures of Habit
21:30 - The Turning Po...

A new year is the perfect reset.

In this first episode of the year, we share our five biggest do’s and don’ts to help you start 2026 the right way without chasing hype, burning out early, or second-guessing your training.

This episode is about building momentum you can sustain, enjoying the process, and setting yourself up to peak when it actually matters.

Timestamp:
00:00 - Introduction
02:35 - Mistakes and Lessons From Jayco Allula National Champs
15:00 - DO #1
18:00 - DO #2
22:20 - Don't #1
27:45 - DO #3
33:22 - Don't #2
38:00 - DO...

Jimmy Whelan’s career has come full circle. From injured runner to pro cyclist, then triathlon, and now back to running — full time.

In this episode, Jimmy breaks down how years of elite cycling built an engine that translated directly to running. Why the bike gives runners free aerobic gains. How he rebuilt his run safely after injury. And exactly how a 12-week block took him to a DEBUT 61:37 half marathon in Valencia — one of the fastest ever by an Australian.

We cover his training structure, treadmill threshold work, hills, volume progression, fueling lessons from pro cy...

Holiday training sets up the whole season. Get it right and you start ahead. Get it wrong and you spend months fixing it.

This episode breaks down how to train through the holidays without losing fitness or burning out. How to add volume without piling on intensity. How to protect consistency, recovery, and family time. And how to avoid the classic mistakes that leave athletes cooked by January.

We cover clear strategies for both hemispheres, including winter training indoors, mid-season summer racing, and how to exit the break fitter, fresher, and motivated for what’s ne...

Three TriVelo athletes became Masters World Champions, and this episode breaks down exactly how they did it. We start with Joe Spano, who once asked us why he couldn’t win a single race. Seven years later, after resilience, detail, crashes, setbacks, and a total rebuild of how he trains, he became Time Trial World Champion by five seconds. You’ll even hear the raw phone call he made moments after crossing the line.

We also cover the road race victories from Tim and Al — two athletes who committed to a plan, fixed their biggest weaknesses, and delive...

The end of the Ironman season, we review who raced well, who underperformed, and was this years course as tough as expected?

Timestamp:
00:00 - Introduction
01:00 - Lucy and Taylor's Rematch
06:30 - Choose Your Race Wisely
08:10 - Hayden Wilde Mindset
10:20 - Geens vs Blummenfelt Battle
17:30 - Geens Celebration
19:30 - You Can't PB Every Race
27:20 - How To Handle Race Pressure
33:15 - Dealing with Roadblocks
40:10 - Executing The Best You Can
43:10 - Being in the Moment
45:30 - Understanding Your Body

If you want to learn...

Chris was strong but stuck athlete. Years of injuries had stalled his run and progress.

From zero run volume to the fastest bike split in his age group, here’s how he turned consistency and smarter training into his best race yet.

Timestamp:
00:00 - Introduction
01:20 - You Can Improve with Age
03:00 - How To Train From Injury
06:00 - Show Up Committed
09:00 - Practice Outdoors
11:40 - Chris's Bike Improvement
14:20 - Value of the Indoor Trainer
16:00 - Injury Free Running
21:30 - Race and Execution
24:45 - Chris' Doing th...

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.

Creatine is everywhere right now - but is it worth it? In this episode with sports dietitian Taryn Richardson, we cut through the hype and give you straight answers.

We cover:
• Creatine powder vs gummies (and why some gummies contain zero creatine)
• Common race day fueling mistakes that ruin months of training
• Carb loading done r...

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.

Giveaway winner announced in this episode!

Kona struck back in brutal fashion.
The heat. The chaos. The closest finishes in Ironman history.

Gerard and Jordan break down the 2025 Ironman World Championships — who survived, who cracked, and what every triathlete should learn from the carnage.

Plus they go through Jordan’s marathon results

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.

300 Episodes. Hundreds of lessons. One Big Giveaway.

In this special 300th episode, we look back on what we’ve learned from coaching, racing, and talking to some of the best endurance athletes and coaches in the world.

You’ll hear our 12 biggest lessons from 300 episodes of training, racing, and improving-plus how you can win a free...

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.

Two doctors. Two close mates. Two first-year pros learning the hard lessons of elite racing.

Tom and Roland open up about their debut season as professional triathletes — the highs, the setbacks, and the mindset needed to keep pushing forward.

In this episode:
- Roland storms Sunshine Coast with the fastest bike split of the da...

Creatine is everywhere right now - but is it worth it? In this episode with sports dietitian Taryn Richardson, we cut through the hype and give you straight answers.

We cover:
• Creatine powder vs gummies (and why some gummies contain zero creatine)
• Common race day fueling mistakes that ruin months of training
• Carb loading done right without the pasta party blowout
• Calorie deficit vs performance: why fueling properly makes you faster
• Supplements that are worth it - and the ones that are a waste of money

Avoid these mistakes and get practi...

Two doctors. Two close mates. Two first-year pros learning the hard lessons of elite racing.

Tom and Roland open up about their debut season as professional triathletes - the highs, the setbacks, and the mindset needed to keep pushing forward.

In this episode:
- Roland storms Sunshine Coast with the fastest bike split of the day
- Tom battles sickness and tough prep but still runs a personal best
- Coach Gerard explains why racing to your current form is everything
- Honest insights into training, recovery, and learning from failure<...

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.

In this episode, we break down the worst triathlon and endurance advice floating around:
•⁠  ⁠The obsession with Zone 2 & 80/20 training
•⁠  ⁠Last-minute carb-loading myths
•⁠  ⁠Random “pro tips” in race week chaos
•⁠  ⁠Why listening to non-coaches ruins performance
•⁠  ⁠The truth about nutrition, sodium, and pacing

Plus, Gerard shares his gratitude 4 weeks post-op and I reflect on my last long run before the marathon...

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.

The Ironman World Championship delivered drama, heartbreak, and brilliance - and we break it all down.

If you want to understand the highs, lows, and lessons from the World Champs (and how amateurs can apply them), this episode is for you.

Timestamp:
00:00 - Introduction
06:30 - The Norwegian Podium
11:00 - The 1 Key To...

A podcast to help you Train Smarter and Race Faster. Hosted by expert Triathlon coach, Australian Ironman Champion and 15 x Aus Age group Champion Gerard Donnelly, and his son, multiple Triathlon + Cycling Aus Age Group Champion Jordy Donnelly.

Most triathletes and runners never actually find out how fast they can go. Not because they aren’t fit but because race day keeps going wrong.

👉 Too aggressive at the start and blow up.
👉 Too conservative and leave speed on the table.
👉 Poor planning, no testing, random training structure.
👉 Missed nutrition, pacing, or equipment details.