The Giddy Up Edge: Conversations on Getting Faster

Michellie Jones & Evan Gruda
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A deep dive into the world of triathlon training, racing, and the coach-athlete relationship. Join Michellie Jones—Olympic silver medalist, two-time ITU World Champion, IRONMAN World Champion, and IRONMAN 70.3 World Champion—and her athlete Evan as they break down training strategies, race preparation, and lessons learned on the path to success. Whether you're chasing your next PR or looking to find your fast, this podcast delivers expert insights, real-world experiences, and behind-the-scenes conversations to help you become a stronger, smarter, and faster triathlete.

  1. FEB 23

    Aero Done Right: Comfort, Fit, and Speed with FastTT

    In this episode of The Giddy Up Edge Podcast, Michellie Jones and Evan Gruda sit down with Wayne Attwell, founder of FastTT, to talk about the real meaning of “free speed” on the bike. Wayne shares how a personal fit problem turned into one of triathlon’s most innovative cockpit brands — built around comfort, adjustability, and sustainable aerodynamics. They dive into wind tunnel testing, athlete feedback, hydration integration, common aero mistakes, and why the fastest position is the one you can actually hold for hours. A must-listen for triathletes looking to ride faster, smarter, and stronger. If you want to get FAST check out your new cockpit over at http://fasttt.bike/ If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

    57 min

  2. FEB 5

    Crowie on Finding Fast: Patience, Grit, and Free Speed

    Three-time IRONMAN World Champion and two-time IRONMAN 70.3 World Champion Craig “Crowie” Alexander joins Michellie Jones and Evan Gruda for a masterclass in racing with patience, intelligence, and grit. We rewind to how Crowie got started, the moments that defined his career, and what it really felt like when everything clicked on the biggest stages in the sport. From the human side of elite racing—family, balance, and identity—to the evolution of nutrition, equipment, and racing formats, Crowie shares what changed the game… and what never has. If you’re an age-group athlete juggling real life and big goals, Crowie’s advice is gold: be realistic, stay consistent, prioritize sustainability, and earn your “free speed” by doing the work that matters. In this episode: Ocean risk, mindset, and the athlete’s relationship with fear Career-defining Kona moments + racing with patience Short course vs IRONMAN + adapting to different courses The biggest performance unlocks: nutrition, tech, and efficiency Retirement, transition, and staying in the game longer Age-group advice: consistency vs intensity vs recovery What “free speed” actually means (and why nothing is truly free) If you enjoyed this one, share it with a training partner, leave a review, and remember: finding fast isn’t about doing more—it’s about doing what matters.Giddy up. You can find Craig on Instagram @crowiealexander or on his coaching website https://alexander.sansego.co/ If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

    1h 2m

  3. JAN 26

    Unlocking Speed: The Science Behind Caden Wheels

    In this episode of the Giddy Up Edge podcast, host McKeeley Jones and co-host Evan Gruda welcome Ben Cawood, founder of Cayden Cycling, to discuss the science of speed in cycling. They explore the importance of wind tunnel testing, the impact of tire choices, the debate between tubeless and clincher tires, and the significance of wheel depth and weight in performance. Ben shares insights on the versatility of his cycling frames and emphasizes the importance of balance in wheel design. The conversation concludes with practical advice for athletes looking to enhance their performance. Learn more about Caden and purchase your next set of wheels at https://carbonbikewheels.com.au/us or reach out on instagram @cadencarbonwheels If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

    1h 1m

  4. 12/15/2025

    2025 Free Speed Review: What Actually Made Us Faster

    In this episode of The Giddy Up Edge, Evan Gruda and 8x World Champion coach Michellie Jones break down the ultimate concept every triathlete loves: free speed—the performance you unlock without adding more training hours. We look back on the biggest needle-movers from 2025 (and the mistakes worth leaving behind), starting with the foundations: sleep as a non-negotiable, smarter recovery, better warmups, automatic refueling, and ego-free easy days. From there, we go discipline-by-discipline with practical upgrades you can steal immediately: 🏊 Swim: masters groups, higher stroke rate, tempo trainer work, paddles/pull sets, and straighter open-water sighting🚴 Bike: cadence control, durable race execution, aero positioning, handling skills, and why fit + equipment choices matter🏃 Run: cadence efficiency, negative splitting, brick-specific durability, and smarter risk management so you stay healthy and fast We also dig into a hugely overlooked performance lever: blood testing—what to track, how often to test, and how athlete-specific trends can reveal issues (iron, hormones, recovery markers) before they derail a build. Finally, we set our 2026 targets, share what we’re doubling down on, and leave you with a Free Speed Checklist you can use to start getting faster—before your training even ramps. If you’re planning 2026, this is the episode to replay with a notebook.Follow @GiddyUpCoaching and visit giddyupcoaching.com for coaching, camps, and tools. If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for coaching, camps, and tools. Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

    1h 32m

  5. 10/06/2025

    From Chattanooga to Kona: Evan's Race Recap & Championship Preview

    Join us for a thrilling double feature on the Giddy Up Edge! In the first segment, we dive into Evan's incredible journey as he conquers his first Ironman in Chattanooga, sharing insights, challenges, and triumphs along the way. In the second segment, we shift gears to preview the upcoming Ironman World Championships in Kona, discussing the mystique, the contenders, and what it takes to excel on this legendary stage. Whether you're an Ironman enthusiast or new to the sport, this episode offers inspiration and expert insights. Tune in and get ready to be motivated! If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for all things Triathlon Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

    58 min

  6. 09/19/2025

    Beyond the Finish Line: Why Para Triathlon is Redefining Sport

    From Rio gold to Wollongong glory — this episode dives deep into the rise of para triathlon and the excitement of hosting the World Championships on Australian soil. Michellie and Evan sit down with Paralympic champion Katie Kelly, para triathlon star Anu Francis, and Bec Burns from AusTriathlon to explore what makes Wollongong such a special host city. From personal reflections and groundbreaking performances to the surge of global interest in para sport, this conversation celebrates resilience, inclusivity, and the future of triathlon. Whether you’re chasing start lines or cheering from the sidelines, this is a powerful look at the momentum behind para triathlon — and the magic of racing on home soil. Check out the action for Wollongong 2025 https://wollongongtriathlon.com/ and @AusTriathlon Follow Anu @anu__francis Learn more about the Sport Access foundation @sportaccessfdn or visit https://www.sportaccessfoundation.org.au/ Bec can be found @becburns84 If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠for all things Triathlon Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

    1h 19m

  7. 08/28/2025

    Train Your Brain, Win Your Race

    Your inner dialogue can make or break your race. In this episode of The Giddy Up Edge, World Champion Michellie Jones and Evan Gruda dive into the mental strategies that give athletes their true competitive edge. From reframing negative self-talk to visualization, mantras, breathing techniques, and the “18-second reset rule,” they unpack practical tools you can apply in training and on race day. Discover why actions create feelings, how to flip your self-talk when the going gets tough, and why mastering the voice in your head is just as important as your swim, bike, and run. Whether you’re chasing a PR, a Kona slot, or simply want to enjoy racing more, this conversation will help you train smarter, race stronger, and stay in control when it matters most. If you want to reach out to Michellie Jones you can find her at ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://giddyupmultisports.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠for all things Triathlon Evan Gruda can be found on instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠@GrudaGoesGlobal⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast theme music by ⁠⁠⁠⁠⁠⁠⁠⁠⁠Transistor.fm⁠⁠⁠⁠⁠⁠⁠⁠⁠.

    42 min

  8. 07/25/2025

    What It Really Costs to Go Fast — And How to Get Free Speed in Triathlon

    In this episode of "The Giddy Up Edge," hosts Michellie and Evan dive into the world of triathlon gear, exploring the innovative equipment choices that can give athletes a competitive edge. From optimizing bike fit for comfort and aerodynamics to the latest in aero bar extensions and water bottle placements, they discuss how these choices can lead to significant watt savings. Discover the impact of tire width, pressure, and the benefits of a well-fitted race suit. Whether you're a seasoned pro or a newcomer, learn how to make smart gear investments and find free speed without breaking the bank. Tune in to uncover the secrets to faster, more efficient racing.

    1h 5m
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Ratings & Reviews

5
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5 Ratings

About

A deep dive into the world of triathlon training, racing, and the coach-athlete relationship. Join Michellie Jones—Olympic silver medalist, two-time ITU World Champion, IRONMAN World Champion, and IRONMAN 70.3 World Champion—and her athlete Evan as they break down training strategies, race preparation, and lessons learned on the path to success. Whether you're chasing your next PR or looking to find your fast, this podcast delivers expert insights, real-world experiences, and behind-the-scenes conversations to help you become a stronger, smarter, and faster triathlete.

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