In this episode, we break down real case studies from our athletes who smashed their run times—without hammering intervals or piling on big mileage.

You'll hear how one athlete ran back-to-back PBs off limited run volume and a strong bike base, and how another broke through a plateau running just 30–40k per week after injury.

If you’re chasing a marathon PB, coming back from injury, or deep in triathlon training, this will give you a fresh, proven perspective on what actually makes you faster.

Timestamp:
00:00 – Introduction
02:10 - How To PB Your Run
07:45 - The VO2 Engine
13:30 - Layering Fitness
25:00 - The Endurance Component
31:30 - One Key Session
35:15 - Training Vs Execution

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.

We crunched 500+ time trial results and uncovered the blueprint for free speed.

From pacing strategies to gear secrets, this episode breaks down how the fastest riders actually ride.

Timestamp:
00:00 – Introduction
01:35 – New Members of TriVelo
02:40 - Right Time, Right Training
04:10 – Power Isn't Everything; The Fundamental Skill
08:40 – How To Get the Highest Speed and Wattage
11:30 - When to Focus on Speed
16:00 – We Don't Copy The Pros
20:01 – How Often Should You Change Gears
24:30 - Cadence, Gearing, and Speed
31:30 - Why Keep the Pressure On
38:30 – Course Knowledge is Everything
41:00 – Find Your Limits
45:30 – Mix-up Your Training
48:30 – Need Time Trial Coaching
49:30 – Athletics: Nike Breaking 4
53:15 - Gratitude
55:14 - Getting Through A Bad Taper
59:40 - Start Early and Don't Rush

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.

Shelby—a 26-year-old pilot—trained for 11 months to race Ironman Port Mac, only to have work force her to defer. Six weeks later, she lined up at Cairns… after emergency surgery just one week before race day.

This episode covers:
● Training through injury and chaos
● Balancing Ironman prep with a wild travel schedule
● The power of a well-timed B race
● Trusting the process when everything goes wrong
● Running a marathon PB off the back of it all
● Making it to the start line is half the battle. Shelby’s story proves it.

Timestamp:
00:00 – Introduction
02:14 – Why Your First Ironman Is the Toughest
05:02 - Meet Shelby: A 26-Year-Old Pilot and New Triathlete
06:00 – Injury Setback: A Hard Conversation
09:20 – Running Gets Easier… Eventually
11:20 - Bike Woes: When VO2 Sessions Just Don’t Click
13:20 – How to Train with a Chaotic Work Schedule
16:00 – Smart Racing Strategy: Building with Purpose
22:00 - Conservative Plan: Getting A PB
27:00 - When Life Gets in the Way
32:15 – Then Surgery Strikes — One Week Out
36:20 – Getting Into The Start Line
39:00 – Why the Cairns Course Is Brutal
41:00 – Mental Fortitude: The True Ironman Skill
45:30 – TriVelo Team’s Performance

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.