Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

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 Gerard Donnelly and endurance coach Jordan Donnelly. 00:00 - Introducing Matthew Marquardt00:40 - Recap of IRONMAN South Africa13:21 - Why Matthew chose to race Cape Epic21:50 - Managing total stress load and high performance28:24 - Race strategy: Surge vs. hold back31:24 - The mental and physical taper process39:14 - Solving the mystery of race-day cramping52:14 - Identifying patterns and triggers for cramping54:07 - Training volume and the comparison trap with other pros58:50 - Season goals and the path to Kona01:00:42 - Learning from past mistakes in IRONMAN racing01:04:14 - A look into Matthew’s daily routine and workload 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.

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 hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 0:00 – Why Grace prioritizes training consistency1:42 – Building a foundation for durability2:33 – Grace’s 18-month aerobic running reset4:10 – Reintroducing intensity after injury struggles6:00 – Why Grace changed her coach10:09 – The "curse" of being a physio15:20 – Specific run session pace breakdowns20:43 – Transitioning from track speed to durability32:56 – Long run volume and preparation37:11 – Dialing in 90-100g carbs per hour41:40 – Race simulation and nutrition fueling46:41 – Deep dive: Ironman Texas review50:24 – Managing high humidity on the run54:45 – Pacing risks and hard-earned lessons59:45 – The mental battle for Kona qualification1:07:44 – Two pathways to the World Championship1:14:51 – Preparing for the Kona heat and humidity1:18:01 – Closing thoughts on Grace’s pro journey 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 disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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 triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 0:00 – Claudia Hollingsworth introduction & rapid rise 0:55 – From 800m runner to 3000m breakthrough 5:28 – Training changes & mileage jump 7:42 – Breakthrough 1500m performances 12:30 – Race tactics: patience, positioning & aggression 17:18 – Championship racing vs paced races 24:07 – Tapering, fatigue & race readiness 29:57 – Australian National Championships 33:51 – 1500m Nationals controversy & race chaos 41:45 – Media pressure, social media & mental reset 46:30 – Backing up into the 800m final 49:30 – Lessons from a breakthrough season 51:00 – Inside a 115km training week 54:15 – Running blind: training without a watch 58:40 – Hard Interval Sessions 01:03:00 – Cross-training and Gym Workouts 01:09:50 – Comm Games, Olympics and a Brisbane dream 01:12:45 – Favourite runs, races and opponents 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 disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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 cycling, and why runners are underusing the bike. A deep look at endurance, durability, and what happens when aerobic capacity meets smart execution. A must-listen for runners, cyclists, and anyone chasing performance without breaking down. Timestamp:00:00 - Introduction01:40 - Chasing The Dream05:00 - Injury That Turned Things Around08:15 - Excellent Form with Less Running13:45 - Jimmy's 12-Week Running Block17:45 - Treadmill Running Sessions21:40 - Jimmy's Treadmill Adaptation25:50 - Jimmy's Endurance Sessions30:55 - Large Volume Training35:00 - Nutrition and Fueling Strategy39:30 - Training the Gut for Running45:00 - Race Plan and Goal for Valencia49:45 - Jimmy's Legs During the Race53:00 - Injury in the Spikes56:10 - Aerobic Gains on the Bike for Runners1:01:50 - Contrast Between Running and Cycling1:07:30 - Getting the Volume without Breaking Down1:09:00 - Jimmy's 2026 Goals and Training Plan1:14:20 - Everybody Is Learning and Experimenting If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching 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 disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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 delivered when it mattered. A huge result for the team, years in the making. Timestamp:00:00 - Introduction01:00 - Just Wanted to Win a Race04:45 - Joe's 2017 Data to Now09:05 - What Kind Of Riding Matters Most?16:15 - How He Finally Started Winning Races..18:00 - How He Won The World Champs28:56 - The Post Race Phone Call with Joe35:30 - Alan Adam's Progress - Great Tactician38:00 - Questioning Your Form41:45 - A Powerful Kick44:45 - Winning Bunch Sprints45:40 - Tim Jamieson's Training Strategy51:55 - The Balanced Athlete If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching 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 disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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 - Introduction01:20 - You Can Improve with Age03:00 - How To Train From Injury06:00 - Show Up Committed09:00 - Practice Outdoors11:40 - Chris's Bike Improvement14:20 - Value of the Indoor Trainer16:00 - Injury Free Running21:30 - Race and Execution24:45 - Chris' Doing the Impossible28:45 - Achieving His Goal30:30 - The Right Attitude If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching 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 disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.

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 Timestamp:00:00 - Introduction00:54 - Kona Strikes Back02:25 - Respect The Event05:30 - Taylor's Post Race Thoughts14:50 - They Overheated21:40 - Lucy's Post Race Thoughts25:50 - Kona Winner - Debut Win33:00 - Staying In The Range35:00 - No Fast Running in Training?39:00 - Reframing 2nd Place44:25 - Jordan's Marathon Race Recap46:20 - The Journey to Marathon48:40 - Marathon Execution1:01:20 - Next For Jordan1:04:45 - Giveaway Winner If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching 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 disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content. Tags: Ironman, Triathlon, Triathlete, Swimming, Cycling, Running, Half Ironman, Endurance, CoachingSee omnystudio.com/listener for privacy information.

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 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 real look at what it takes to go from age-group champions to the pro field — no filters, no fluff, only the truth about chasing performance. Timestamp:00:00 - Introduction02:00 - Tom's Training and Preparation07:10 - Tom Pushed Through the Day11:00 - No Miracle on Race Day14:15 - Roland's Training and Preparation18:30 - Tom's Swim23:30 - Roland's Swim27:00 - Roland's Bike Numbers35:00 - Training In Threshold51:00 - Fitness Doesn't Disappear - Form Does53:30 - Tom's Fastest Run59:40 - Roland's Best Run1:05:00 - Race Nutrition If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching 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 disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.