Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

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 Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
00:00 - Introduction to Ben's 22-Month Case Study
01:03 - Ben’s Background: From Runner to Triathlete
02:08 - The 100-Watt Cycling Improvement Data
05:13 - Shifting Focus: Mastering Swimming and Cycling
07:53 - Training Adjustments for a Novice Cyclist
12:17 - Rapid Progression in Race Times
13:46 - The Role of Frequent FTP Testing
21:12 - Highlights from Ben’s Race Performances
22:08 - Rebuilding Strength and Managing Recurrent Niggles
27:32 - Key Successful Training Factors
32:22 - The Impact of Bike Specificity
35:01 - Final Advice
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.

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 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.
Timestamps:
0:00 – Meet Max Gawn
2:02 – Phil Liggett, SBS, and Cadel's era
4:04 – Saudi mountain biking & climbing Europe
5:51 – The brutal reality of watching cycling from Oz
10:00 – Roubaix vs Sanremo: which monument wins?
12:04 – What Makes Flanders/Belgium So Special
19:06 – Van Aert vs Van der Poel: has the gap closed?
25:00 – Is Pogačar actually beatable?
30:38 – The tactic that could finally crack him
34:33 – Seixas, Vingegaard & cycling's next era
39:33 – Demi Vollering's quiet domination
43:42 – Cross-training with AFL
46:46 – Is cycling an injury risk?
49:18 – Will cycling take off at the AFL level?
51:32 – Max’s Intervals vs Hill training
54:43 –Melbourne’s FTP era
55:54 – Fueling lessons for games
56:58 – Max’s longevity goals
59:39 – Giro 2026 picks & wrap-up
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.

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 back0:18 The Tokyo heartbreak1:33 Paris dream, tough reality3:21 Why the Olympics went wrong4:09 The coaching chaos behind it all6:07 Commonwealth Games medal memories8:00 The post-Paris crash9:02 Why long course saved her love for triathlon10:08 The coach and training setup that changed everything11:21 Winning sick at Geelong12:47 Port Mac and the early momentum13:36 Vomiting before races from pressure15:05 Three wins and six podiums in year one16:38 Confidence, execution, and racing free18:45 The biggest long-course training changes19:09 500km bike weeks and full TT focus20:42 Why she runs less than people think21:43 Swim sessions that keep her sharp23:44 Inside a pro week of training26:22 The brick session she leans on28:29 Riding to watts vs riding to feel33:09 The bike strength work behind her gains34:39 The run sessions making her dangerous37:06 The injury setback that helped her improve42:13 The fueling mistake she will never repeat46:17 Watching other pros without copying them50:13 Why Ironman is not the plan yet52:29 Gold Coast disappointment unpacked58:50 Race Ranger, drafting data, and online backlash1:05:47 Her definition of success now
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.

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 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.