That was without one of the craziest Ironman races we’ve ever seen at Kona so we’re going to react to ALL the carnage that unfolded last Sunday. And some BIG, major lessons we think the pros are STILL missing and that you the age grouper can learn from.  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 - Introduction00:45 - KONA 2024 Post Race Analysis06:20 - The Hype Before the Race12:00 - Sam Laidlow's...

Join us in this case study episode as we dive into the incredible story of Sarah, who saw an Ironman event, thought it looked fun and signed up... with absolutely zero triathlon experience. Discover how she overcame her fears, embraced the sport, and achieved extraordinary results. Timestamp:00:00 - Introduction01:15 - Training an Absolute Beginner07:20 - Learning The Equipment12:30 - Horrific Race Experience19:20 - Getting Race Ready21:15 - Be Willing To Get Uncomfortable22:45 - Making it...

It’s Ironman World Champs week! The men are taking on Kona and so it’s time to revisit the Ironman. We recently did one of our most popular episodes ever, which was a case study on every mistake you can make training for a 70.3 - so now we’re back with an episode specifically for the Ironman! As always, while we’ll be focusing on the specific of the requirements of an ironman, a lot of these principles do translate to any endurance event! As always this episode is brought to you by Giant....

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 - Introduction00:30 - Key Lessons for Marathon Training03:10 - Race Day Execution Patterns05:30 - Can You Start Too Slow?10:45 - Melbourne Marathon Preparation15:00 - Athlete Feedback18:35 - Understanding Course Requirements24:20 - Pacing Strategy32:15 - Aligning Ambition and...

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 Gratitude01:45 - Mail Bag Questions: Power Meter Not Working on Race Day08:50 - Mistake #1: Trying Something New on Race Day09:50 - Last-minute Carb Loading13:25 - New equipment16:25 - Mistake #2: Equipment failures20:00 - Tire Pressure22:06 -...

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 - Introduction00:35 - Gratitude04:15 - Mail Bag Questions08:15 - Lucy Withdrawing From KONA09:30 - Pushing Through Injuries14:25 - Cycling World Champs17:15...

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...

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...

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...

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...

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...

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...

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 - Introduction01:06 - The Secret To Time Trial Success04:00 - Finding Your 'Tipping Point'07:15 - Execute Like a Pro18:11 - Sustained Effort In Training21:30 - Upskill Your Time Trialling30:20 - Are Corners Worth Time Gains?35:40 - How/When To...

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...

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. ...

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 - Introduction02:10...

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 - Introduction02:00 - Motivated Athlete03:20 - Zero to Hero Swim07:00 - Persevering From Obstacles09:15 - HUGE FTP Improvements11:20 - Managing Goal Expectations16:00 - Run...

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...

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...

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. ...

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...

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...

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...

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...