Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly.

Want to work with Jaemin on your insecurity? Go to 👉 https://jaeminfrazer.com/trivelo

This episode is proudly sponsored by Jaemin Frazer. We genuinely believe in the work Jaemin does, and if anything in this conversation hits home, we'd encourage you to reach out to him directly.

Insecurity Was Your Rocket Fuel. Now It’s Your Handbrake.
For years we’re told that high performance comes down to discipline, mindset, and pushing harder. And when you’re young, that kind of pressure actually works.
Insecurity can feel like rocket fuel. It drives you to train harder. Prove yourself. Outwork everyone.
But somewhere along the journey, the same fuel turns toxic. Performance stalls. Motivation drops. The joy disappears.
So what changed?
In this conversation, Jaemin Frazer breaks down what insecurity actually is, how it forms, and why self-discipline built on mistrust eventually backfires.
You’ll learn:
Why insecurity can create early success but sabotage long-term performance
What insecurity really is (it’s not laziness or lack of confidence)
How your nervous system quietly resists “unsafe” success
Why fighting yourself is the slowest way to improve
And how working from a place with nothing to prove or defend becomes the real unfair advantage If you care about performance, longevity, and enjoying the life you’re building, this episode will change how you train, lead, and relate to yourself.
This episode is brought to you by TriVelo Coaching, we help Endurance Athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.
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.

Riley's FTP jumped 78w in 8 months. His 10km dropped 5 minutes. His swim pace came down over 2 minutes. No endurance background - just structured training done right.
In this episode, we break down the exact program behind his transformation, why training to your numbers every session is the habit most athletes get wrong, and how small pacing mistakes on easy days kill your progress.
This episode is brought to you by TriVelo Coaching, we help Endurance Athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly.

Timestamps:
00:00 – Riley's results breakdown
02:30 – From hockey goalkeeper to endurance athlete
05:00 – "I tried everything and nothing worked"
08:00 – FTP progression: month by month
11:00 – Why your test number isn't the full picture
14:00 – The mistake Riley was making in every session
18:00 – The difference between zone 1 and zone 2 that most athletes miss
22:00 – What happens when you creep out of your zones
26:00 – What riding with pro cyclists taught us about easy days
30:00 – You've got two 30-minute windows per week. That's it.
34:00 – Why triathlon programming is more complex than you think
38:00 – The running approach that dropped his 10km by 5 minutes with zero intensity
42:00 – Riley's relationship with running did a complete 180
44:00 – Compliance doesn't mean dictatorship
47:00 – Too many goals is killing your progress
50:00 – How Riley executed his gravel race without blowing up
53:00 – The negative split that proved it all worked
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.

In this episode, we break down nine race-day mistakes smart triathletes avoid. We cover pacing, data, nutrition, transitions, equipment choices, and more
If you want to stop giving away free time and finally race to your potential, this is your race-day playbook.
Timestamp:
00:00 - Introduction
01:30 - The SMARTEST Triathletes Do This
07:50 - Smart Data
20:20 - Nutrition Mistakes
25:20 - Drafting: Okay or Not?
32:45 - Transition Mistakes
38:40 - Flying Mount Worth It?
43:30 - How To Have More Confidence
45:50 - Getting the Race Peak Right
48:20 - Smart Athlete Checklist
51:10 - Gratitude
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.

Leigh Rasti is a case study in long-term improvement. No hero workouts. No big jumps. Just stacking good weeks, year after year.
In this episode, we break down how he’s continued to PB across sprint and 70.3 racing, why his race results improved far more than his test numbers, and how individualised coaching unlocked the next level.
Timestamp:
00:00 - Introduction
01:25 - When Can You Expect A PB?
05:40 - How To Guarantee Improvement
08:20 - The Improvement Process
12:25 - Executing The Ideal Program
17:25 - Creatures of Habit
21:30 - The Turning Point
30:30 - Executing Sessions Properly
33:00 - The #1 Change In Training
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 new year is the perfect reset.
In this first episode of the year, we share our five biggest do’s and don’ts to help you start 2026 the right way without chasing hype, burning out early, or second-guessing your training.
This episode is about building momentum you can sustain, enjoying the process, and setting yourself up to peak when it actually matters.
Timestamp:
00:00 - Introduction
02:35 - Mistakes and Lessons From Jayco Allula National Champs
15:00 - DO #1
18:00 - DO #2
22:20 - Don't #1
27:45 - DO #3
33:22 - Don't #2
38:00 - DO #4
39:20 - Don't #3
43:15 - DO #5
46:40 - Don't #4
51:05 - DO #6
52:40 - Final Tip of the Year
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.