Joining me today is Gerard Donnelly from Trivelo Coaching, an Australian champion and podcast host. His podcast is a go-to for triathletes seeking insights from his seasoned journey in the sport. We'll dive into life lessons from triathlon, smart training with technology, race focus, and the balance between short intense sessions and longer technique-focused ones. And, of course, get advice for those training for half or full Ironman events. 01:29 How the sport has changed in the past 30 to 40 years due to various evolutions 05:00 Getting ahead in technology helps coaches train athletes better 12:55 We've plenty of technology to test and train smartly, aiming for peak performance in races 15:44 Athletes should understand their body's feelings along with data for better decisions during races and training. 22:01 What does perceived exertion look like for most athletes? 27:15 Form goggles provide solo training feedback, crucial for refining swimming technique  29:54 Avoid drifting and losing concentration during races 37:55 Key habits for faster triathlon swim times  41:57 The fitness component is the key to holding the form 49:20 Shorter intense sessions VS Longer technique-focused ones  53:10 What advice would you have for someone training for a half or full ironman? 58:10 A focused race plan lead to a positive experience and a more fulfilling life journey