How to Run a Sub-3 Marathon After Bonking on the Bike

Tom debuts his Ironman as a PRO, and Roland comes back for a redemption race.. but Cairns Ironman had other ideas.

TriVelo-coached athletes Tom and Roland—both balancing intense medical careers with professional racing—share the raw data, mistakes, and problem-solving strategies that defined their roller coaster day.

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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.

Time Stamps:

0:00 – Remove Goggle Anxiety

3:11 – Roland’s goal for Cairns Ironman

4:37 – Pre-Race Form and Western Sydney Top 10

6:05 – Roland’s Monster 416w Record FTP

8:01 – Dealing with High Taper Fatigue

10:29 – Coach’s Advice 5am Advice on Race Week

14:48 – The Danger of Indoor Training