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...

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...

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...

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 - Introduction00:45 -...

Welcome back to another case study. Today we’re talking about an athlete who had two clear objectives:1. Finally see some improvement2. 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 - Introduction01:00 - Why Athletes Don’t Improve04:30 - Where Was This...

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...

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...

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 - Introduction00:45 - Gratitude04:10 - Cycling's Unwritten Rule08:10 - Cycling's Devastating...

Timestamp:00:00 - Introduction00:30 - Heart Break in Tokyo: Gen Gergson's Marathon Journey05:10 - Finding Triumph in Adversity08:45 - Gen Gregson's Session of the Day12:45 - How to Deal with Setbacks15:30 - Recovering From Injury17:35 - Olympic Selection Preparations21:20 - Fun and Challenging Training Sessions22:17 - Training and Overcoming Fear From Injuries27:15 - Cross-Training Between Marathons31:10 - Mindset Shift: Less is Okay35:01 - Huge Leap in Valencia47:20 - Running, Injury...

Maximize Your Race Day Potential! In today's episode, we're delving into the 4 key sessions crucial for reaching peak performance.  Whether you're a seasoned athlete or just starting your journey, we've got you covered with practical sessions and guidance to ensure you're race-ready.  Here is the application form to join our coaching team https://forms.gle/UD9L7EnBrRsVUoet7 Timestamp:00:00 - Introduction01:50 - Gratitude03:50 - Should You Hi 5 Other Athltetes?05:30 - Is Drafting Cheating...

Imagine boosting your bike speed without extra training. Sound good?  In today's case study, witness a remarkable 3.5km/hr speed improvement in just 3 weeks – that's like being 3.5km ahead in an Olympic distance!  No new training program, just pure execution! Timestamp:00:00 - Introduction01:00 - Wrong Execution04:25 - Coming Home Strong07:40 - Gaining 20 Watts in 3-weeks12:50 - Learning From The Mistakes17:00 - Staying In Right The Zone19:20 - Executing Better If you want to learn how to...

Welcome back to another episode of the podcast, we apologise for a bit of delay in getting the latest episode out, but we’re back on regular schedule now and there’s been a LOT happening for us to talk about. We’re going to dive deep into race strategy and planning when you're faced with new conditions. Understanding your specific race and your own form to make sure you get your lead up to race day and the day itself correct. As always, this episode is brought to you by our proud sponsor...

Over the last 16 weeks, we’ve coached an athlete who literally travels around the globe for work. He’s in 3 different countries, U.K, America, and Australia, at any given time in any given month. This makes training for an Ironman quite difficult... Or so you’d think! Not only has he been able to train efficiently over the last few months, he’s been able to improve and then some. Tune in as we track Jeff's progress. Timestamp:00:00 - Introduction00:30 - Finding A Way to Train04:07 -...

Two identical triathletes take on a training program. The first does mostly easy training with some high-intensity sessions. The other does mostly easy training with threshold workouts and minimal high-intensity sessions. Who comes out on top? That’s the question we aim to answer today. The two examples provided are polarised and pyramidal training models. And there’s a huge debate about which approach is superior. As always, this episode is brought to you by our proud sponsor Giant...

As an age group athlete, you have 1, 2, or 3 key sessions each week that you must get right. These are your quality sessions that contribute to most of your fitness gains. It's absolutely crucial that you don't waste these sessions. But not only that, we all have limited time to dedicate to training each week; we don’t want to waste ANY sessions. So in today’s episode, we’re going through 4 types of training sessions that you need to avoid if you want to get the most out of your training...

In today's episode, we're taking a different approach. Rather than showcasing success stories, we're diving into the intricacies of failure, focusing on a "poor performance". We believe in transparency, acknowledging that setbacks are part of the journey. Join us as we dissect what went wrong with the SuperCoach , emphasizing the importance of objective analysis and the invaluable lessons learned from failure. Timestamp:00:00 - Introduction02:17 - Don’t disrespect the SuperCoach 04:30 -...

What separates the good from the great? What traits do the best athletes have that allow them to rise above the rest of the field? When studying the world's best endurance athletes, there are a set of traits, behaviours and habits that they have that allow them to be so successful. We're discussing 9 of the most important traits in this episode. Timestamp:00:00 - Introduction01:30 - Gratitude04:00 - The Best Part of the New PTO Tour10:50 - 9 Traits of Successful Endurance Athletes11:15 -...

Welcome back to another case study episode where we review one of our athletes and break down exactly what we did with them to get an improvement, PB or great race result!  In today’s case study is 30-year-old athlete Dayne from Melbourne. Like most athletes his goal was simple, he just wanted to improve and race better. The goal is simple but that path to get there isn’t always. Dayne was already an above-average athlete, he’d done a 4:47 half ironman before coming to us, and he could run...

How should I train if I only have limited time available each week? We know the perfect training program would probably mean you train 15-20 hours a week, but for most age groupers this just isn’t realistic. And for many of you out there, you only have as little as 6-7 hours of training time available each week. So what should you do? Just give up on your goals because you can’t compete with how much everyone else trains? Absolutely not.  There are ways to make it work, and we’re going...

Welcome to another case study episode, where we dissect the success stories of our athletes.  In today's episode, our focus is on Tyler from Arizona, USA. In just 4-5 months on our program, Tyler, a fit athlete with a strong initial 5km Time Trial of 18:40 (3:40min/km pace), has seen remarkable progress.  This case study demonstrates that substantial improvements are not exclusive to beginners; even top-level athletes like Tyler can achieve significant gains with the right training...

With 1.8 million medical articles published annually, the dynamic world of sports science evolves rapidly.  At TriVelo, we embrace this evolution, challenging our methods to optimize training efficiency.  Join us in this episode as we share 5 crucial do's and don'ts to elevate your training game this year! Before we get into that a reminder of our unwritten rule for athletes: if you enjoy our podcasts and find them helpful, the best thing you can do for us is share the podcast on your...

This is a great case study of an athlete being able to improve in all 3 disciplines with a super consistent training program and year; including a 100+ watt FTP improvement, 3min 10km PB and 5min swim PB. Timestamp:00:00 - Introduction01:00 - Athlete Background07:10 - Challenges: Time Constraints and Training Structure10:00 - Massive Improvement17:50 - Keeping It Simple19:07 - Having The Right Mindset If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly...

How do you accurately predict what time you can do on race day? Everyone wants to know what they’re capable of for their race. What time do you think I can do?What pace can I expect to run at?What watts can I hold? These are all common questions we get, and coming up with a race plan that’s based on your ABILITY, and not just what you hope to do is crucial to a good performance. So how do come up with an accurate prediction? There are a bunch of key race predictor sessions you can and...

New Year, New Stories: Our first case study of the year is live! Join us as we dive into Marcus's incredible journey from 132kg beginner to triathlon finisher.  Starting with a limited swim and run abilities to conquering the bike, to not only completing but conquering multiple triathlons is awe inspiring. Plus, don't forget the Athlete's Unwritten Rule! Give a nod to fellow endurance warriors out there and help us spread the word by subscribing and sharing your favourite...

Every sport has a key metric, golfers measure their handicap, marathon runners track their pace per km, and cyclists, we measure FTP. For some reason, FTP is still a divided topic among the triathlon and cycling world, but it shouldn’t be. FTP is undoubtedly one of the most useful metrics to use and worth basing your entire training program around. But as we’ll explain today, we have to be careful, as useful as it is, it’s just one metric, and doesn’t tell the full story. So in this...