Train Smarter Race Faster

It’s a crazy time right now, unprecedented is the word being thrown around a lot and it is the most appropriate word. No one knows what’s going to be happening because things are changing hour by hour. BUT, we’re here to talk about something we can control, and something we love doing, and that’s training, exercising, and improving ourselves.

In this episode we're asking the question, how can you keep yourself motivated while training from home?

We also answer the questions a lot of you have on your mind right now with regards to training:

• How do I get through this without going insane?
• What is the most important thing for me to do right now?
• Why is this situation such a blessing in disguise?
• What should I be aiming for?

And the question that you should be asking: What is the BEST thing I can do for my health and fitness right now?

Being able to stay focused is key for this period, and in this episode we share with you exactly our tips and strategies to get through it and come out the other side stronger.

DISCLAIMER: Our viewpoint on the situation hasn't changed, your health is the number 1 priority.  We cannot control how this virus is going to impact our lives, however we are using our training as a variable that we can control and as a positive vessel to focus on. But your training should never come at the expense of your health or if it poses as a risk to others. 

What does the Corona Virus mean for you and your training?

What should you do in this unprecedented time?

Should you stop training? Train less? Train more?

Is it really too much to train in a group?

There are a lot of questions right now, as the world faces a huge challenge in the face of a pandemic.

We recorded this emergency episode as to how we are tackling the situation, what we are advising our athletes do in regards to training and what our resident expert doctors are advising in order to stay as healthy as possible over this period.

Hint: For some people, this training will be a blessing in disguise. However, health comes first! See how you can do both in the episode.

IMPORTANT UPDATE: in this episode we cited a study which showed potential harm in too much high intensity activity resulting in suppressed function of the immune system. In light of this, we have recently found a different study potentially contradicting this, and indicating that high intensity activity has no negative effect on the immune system. We want to provide the most up to date and accurate information possible, and so we are aware of the contradiction in these studies, however the take home message is still the same: we don't want to risk anything that could put us at a higher risk of contracting the virus. And as always, everything in moderation. Regardless of the findings of both studies, common sense would tell us that too much high intensity activity is unnecessary. And you can listen to the episode to find out why our alternative could actually be more beneficial for you than high intensity training anyway. 

Our episode with Dr Harry was so popular that we had to get him back for a Q and A.

We had a lot of you send in questions after trying Dr Harry's "ketogenic" advice, and in this episode he answers the most common questions and goes into further detail about everything you need to know, including:

• Does eating 'keto' risk your metabolism?
  
• Can you intermittent fast too much?
  
• Is higher fat consumption bad for your heart and arteries?
  
• Is dairy okay?
  
• How do you make sure you’re getting the range of nutrients, vitamins etc when limiting your diet sources?
  
• What is the best fuel for long distance events?
  
• What do you use for recovery after a 1-2 hour training session?
  
• What should you be having before and during training?
  
• So are we allowed coffee or not?
  
• And much more

Listen to what Harry had to say!

If you're as confused as most of us about nutrition; what should I eat? When should I eat it? How much should I be eating? Then this podcast episode is for you.

What an episode this was! We had special guest Dr Harrison Weisinger on this week, who not only happens to be a cycling enthusiast, but really specialises in helping both the general public and athletes with their nutrition for weight loss and performance.

Diet and nutrition seem to be one of the most challenging and confusing topics for most of us, and with all the conflicting information out there, what actually works?

In this episode Dr Weisinger breaks down:

• Where you need to start when thinking about nutrition and weight loss
• An exact meal plan that is successful for both weight loss and improved athletic performance
• How to make sure you stick to your diet
• The 3 key factors that determine your success with your weight
• Exploring the Ketogenic process you should be putting your body through
• Why using an "extreme" method isn't actually as extreme as you think

And as always, a whole lot more! This episode was jam packed with golden nuggets with regards to food, weight and athletic performance. We had 100s of questions and got most of them answered!

If you enjoy it, please leave a review and let us know if there's any questions you have.

To finish off 2019, in true Christmas spirit we decided to talk about the 12 biggest lessons we have taken from this year:

1. The most important first step in the training process you cannot miss

2. Why do so many TriVelo athletes do so well at Time Trials?

3. Most people's weakest training area (and what you need to do about it)

4. The one big thing Gerard struggles to get his athletes to listen to him about

5. A behind the scenes analysis into Gerard's Nationals preparation and win

6. The biggest shock in our Triathlon athletes this year

7. What is the one factor that still has the highest correlation to success?

8. The benefit of long term thinking

9. The best and most valuable equipment purchase this year

10. The biggest factor that derailed people's season/year

11. Which sessions are un-missable?

12. What we can learn from Rohan Denis this year

Listen in for our final podcast of the year!

Fresh off a 5 race winning streak, in this episode, we got to interview current Australian Professional Middle Distance Runner, Jordan Williamsz.

It’s always great to be able to get inside the mind of a professional athlete, and this was no exception.

Jordan gives us incredible insight into his career so far:

• What life is like as a pro right now
• His current training and racing schedule
• His plan to reach the Tokyo 2020 Olympics 
• The athlete/coach relationship
• Patience with PB's (waiting 6 years for a new PB)
• How valuable his mistakes have been
• Mentally preparing for big races (on the world stage)
• His nutrition planning process

And more...

We want to thank Jordan for his time and openness, he was willing to give deep and honest answers to our questions and to the highs and lows of his career and life. In fact, we enjoyed talking to Jordy so much this was our longest episode ever. So we hope you enjoy every part of it too.

If you want any help in improving your cycling or triathlon performance, you can go to our website trivelocoaching.com.au, or find us on facebook or instagram.

For now, enjoy this episode:

Summer means more races in the Australian Triathlon Calendar. And your season can either be a big pass or fail depending on whether you get your training and racing schedule right. So even if your big 'A Race' isn't coming up in the next few months, it's important to plan how you can use all the available sprints, olympic or even 70.3 races to your advantage.

In this episode we talk about everything you need to know in order to train and race to the best of your ability over a sustained period:

• How many and which specific races to pick
• What the best training schedule should look like
• The big mistake triathletes make which can derail their season
• How much time you should spend on each discipline (it's not what you think!)
• Our type of race plan that will make you perform better
• Why squad training is probably holding you back 

And more!

As always if you want help, you can go to our website and contact us at www.trivelocoaching.com.au

In this episode we interview recent Masters ITT National Champion, and TriVelo athlete, Joe Spano.

Joe's story of persistence, perseverance and self belief over a 3 year journey to winning a National medal is quite remarkable. How did he do it? He came from a long way back to become the fastest time trialler in the country for his age, what were the programming secrets?

• What did Joe change to become an even stronger rider?
• What did he have to do to wipe over a minute off his time?
• What was the special plan on race day that got him the win?

We discuss it all in the podcast

The Time Trial is an entirely different sport to standard road racing. And perfecting the art of Time Trialling takes something different.

In this episode we break down how to execute your perfect time trial. From what training you should be doing and when, to your pre time trial taper, and most importantly what you need to be doing from the moment you wake up until you get to the start line on race day.

And THEN we need to talk about executing the Time Trial at a level above your competitors.

Enjoy.