Rapid Ascent

Ep. 21: Adam Kelsall vs ChatGPT*: Can AI create a GOOD Otway Odyssey training plan?

In this episode, Jeremy sits down with his own coach, renowned Australian cycling coach Adam Kelsall, to tackle one of the hottest topics in sport right now: can you trust AI to build your training plan?

Jeremy reveals he used a specialised AI tool, Manus, to create a full suite of training plans for every event at the Otway Odyssey. But with the finished product in hand, he lacks the confidence to actually follow it. This kicks off a fascinating conversation that is part-coaching session, part-tech exploration, and part-scientific deep dive.

Adam, coach to Commonwealth Games silver medallist Zoe Cuthbert and back-to-back U23 National Champion Harry Doye, puts both Jeremy’s methodology and the AI’s output under the microscope. The result is a masterclass in training theory and a relatable exploration of the classic athlete’s dilemma: should you follow the sensible plan, or the one your ego wants?

Key Topics & Timestamps:

• (00:00) - Introduction: Jeremy introduces Adam Kelsall and the premise of the episode: Adz vs AI.
• (01:11) - Adam’s Credentials: Adam discusses his current roster of elite athletes, including Zoe Cuthbert, Harry Doye, Alana Fletcher, and Tom Locke, and the challenges Australian cyclists face when competing in Europe.
• (03:27) - The Demands of Different Disciplines: Adam explains how his background in sports science helps him analyse the specific physiological demands of XC, Enduro, and Downhill, highlighting the underestimated importance of aerobic fitness in gravity disciplines.
• (07:00) - Elite Training Hours: A discussion on the training volume of elite U23 riders like Harry Doye (approaching 1000 hours/year) versus established pros like Alan Hatherly (rumoured 15 hours/week).
• (09:10) - The AI Experiment: Jeremy outlines his process of using the AI tool Manus to create plans for all Otway Odyssey events, with a key instruction: all recommendations must be based on peer-reviewed sports science.
• (11:14) - The Framework: Jeremy walks Adam through the 7-step framework that emerged from his iterative process with the AI:
  • Who are we training and what are their goals?
  • What fitness characteristics do they need?
  • What are the foundational training principles?
  • What are the training stimuli?
  • What's the Minimum Effective Dose (MED)?
  • How do we periodise it?
  • The importance of recovery.
• (43:38) - The Science of Recovery: Adam and Jeremy discuss the undisputed champions of recovery (sleep and nutrition) and why the science is still lacking in measuring recovery effectively.
• (51:30) - Periodisation Explained: Adam breaks down how he uses a 4-phase periodisation model (Base, Build, Peak, Taper) to structure a 12-week plan, manipulating duration and intensity to drive adaptation.
• (1:18:02) - Polarised vs Pyramidal Training: A deep dive into the 80/20 rule. Adam explains why a polarised model works for high-volume athletes, but a pyramidal model (including tempo/sweet spot) is often more efficient and specific for time-crunched mountain bikers.
• (1:26:55) - The Dilemma: Jeremy reveals his personal dilemma. The AI recommended the 8-10 hour/week Time-Efficient plan for him, but his ego wants the 12-16 hour/week High-Volume plan. This kicks off a real-world coaching conversation about ambition vs reality.
• (1:40:53) - The Verdict & The Solution: Adam gives his final verdict on the AI’s plan and the role of AI in coaching. He argues that AI can handle the planning, freeing up coaches to focus on the irreplaceable human elements: individualisation, skill development, tactics, and building confidence.
• (1:45:07) - The Big Offer: Jeremy proposes that Adam review all 12 AI-generated plans, add his human layer of coaching wisdom, and make them available for free to the entire Otway Odyssey community.

ALL FREE AI TRAINING PLANS HERE
(please read Adam’s comment document first!):

👉https://drive.google.com/drive/folders/1OSQodB3o9ohsYlDLpFNJGof1SO5ZmNAy?usp=drive_link

CLARIFICATION ON TRAINING ZONES: In the pod. Adam & Jez talk about the Coggan training zones and what percentage of FTP heart rate "Zone 2" falls under. The correct HR zone for Zone 2 is 69%-83% of FTP HR. Full explanation of zones here > 

Mentioned in this episode:

• Adam Kelsall:Hero Dirt Coaching | Instagram
• Otway Odyssey:Website
• Athletes: Zoe Cuthbert, Harry Doye, Brendan ‘Trekkie’ Johnston, Ryan Gilchrist, Alan Hatherly, Jack Ward, Sam Hill.

*Program used was Manus AI. 

Ep. 20: Brendan "Trekky" Johnston: From Cancer-Surviving Electrician to Racing at the Top of the World

What does it truly take to be a champion?

In this episode, Jez sits down with Brendan "Trekky" Johnston — one of Australia’s most accomplished and respected cyclists — for a conversation that goes far beyond race results.

While his six National Titles and victories at iconic races like the Melbourne to Warnambool and Otway Odyssey are legendary, it’s the story of how he got there that offers a masterclass in resilience.

Brendan shares his journey from a promising junior whose career was derailed by a cancer diagnosis at 17, through his years as a top-performing athlete while working full-time as an electrician, to his modern-day leap of faith into the American gravel scene.

We discuss his audacious plan to break the Perth-to-Sydney cross-country record, the realities of surviving cancer and associated PTSD, and the realities of balancing elite sport with the pressures of life, business, and family.

Key Takeaways

•Redefining Endurance: Learn about Brendan’s unconventional strategy to break the 4,000km Perth-to-Sydney record by prioritising sleep over non-stop riding...

•The Power of Purpose: Understand the deep personal motivation behind his fundraising for Tour de Cure, rooted in his own battle with cancer and the lingering mental scars (PTSD) that fuel his drive.

•The Myth of the Full-Time Pro: Discover how Brendan achieved world-class results for over a decade while balancing a demanding trade, a business, and family life, proving that the path to the top isn’t always linear.

•Calculated Leaps of Faith: Hear the story behind his decision to leave a stable career and bet on himself in the high-stakes world of the Life Time Grand Prix, and how he navigated the financial and logistical challenges to succeed.

Chapters

Chapters

•(03:28) The Next Frontier: Brendan’s Audacious Perth-to-Sydney Record Attempt

•(07:55) The Strategy: Why Sleep is the Secret Weapon for a 4,000km Race

•(14:35) The Motivation: Racing for More Than Just a Record with Tour de Cure

•(16:52) The Unseen Scars: Confronting PTSD and the Rush to “Catch Up” on Life

•(21:30) The Working-Class Champion: Balancing a Trade, a Business, and Elite Racing

•(28:50) The Leap of Faith: Quitting a Career to Go All-In on the US Gravel Scene

•(35:44) The Breakthrough: The Story of the High-Stakes Big Sugar Gravel Race

•(43:02) The Pinnacle of Australian MTB: What the Otway Odyssey Means to Brendan

•(50:10) How to Follow the FKT and Support Tour de Cure

Mentioned in this Episode

•Follow Brendan Johnston: Keep up with his training and FKT attempt on his Instagram, @trekky91.

•Support the Cause: Donate to Brendan’s Perth-to-Sydney ride in support of cancer research at Tour de Cure.

•The Otway Odyssey: Learn more about the iconic mountain bike marathon at the official website. Entries for the 2026 event are now open!

Ep 19: How to Win The Otway Odyssey with Tali Lane Welsh

What does it take to not just win the Otway Odyssey, but to dominate it from the front, leaving a field of world-class athletes in your dust?

In this episode, we do a deep dive with Tali Lane Welsh on his incredible solo victory at the Otway Odyssey In 2024.

Tali got away early and, in the words of Australian MTB legend Dan McConnell, "No one seemed to give him much respect". He then proceeded to build a five-minute gap on a field of champions, World Cup riders and Olympians.

How did he do it? Was he worried about blowing up? And what was going through his mind as he faced the final, brutal climbs with cramps setting in?

This episode is a masterclass for any endurance athlete on race strategy, mental fortitude, and the physical preparation required to achieve a peak performance. Tali shares the insane power numbers behind his ride (4.3 w/kg for over four hours!), his nutrition strategy, and the psychological battle of being the lone rider out in front.

In this episode, we discuss: 

 

•The Race-Winning Strategy: How Tali planned his attack and built an insurmountable lead.

•Mind-Blowing Power Data: The exact wattage and watts-per-kilo Tali held for over 4 hours and on the key climbs.

•The Mental Game of a Solo Breakaway: How to handle the pressure when you're the rabbit everyone is chasing.

•Nutrition & Pacing: How Tali fueled his ride and managed his effort to avoid blowing up.

•Overcoming Suffering: The story of cramping on the final climb and having to get off the bike and run!

•Training Insights: How Tali balances road and mountain bike training to achieve peak fitness.

This isn't just a race recap; it's a blueprint for how to prepare for, execute, and win your biggest races. If you've ever wondered what it takes to have a truly legendary day on the bike, you can't miss this episode.

 

Resources: 
Learn about the 20th Otway Odyssey weekend here: 
👉 https://bit.ly/Otway-Odyssey-Weekend-2026

Follow Tali Lane Welsh on Instagram:

👉 https://www.instagram.com/talilanewelsh 

 

 

Ep. 18: "We're Just Riding Bikes Here": Peta Mullens & Dylan Johnson on having fun, checking egos & riding for the RIGHT reasons

What if you had to choose between a pro cycling career and your love for the sport?

Australian mountain bike legend Peta Mullens made that exact choice in her early 20s — walking away from a world tour road career to rediscover her passion on the trails. Fast forward to today, she's a 15 time National Champion (across multiple disciplines), the winningest Otway Odyssey champion – with 7 Odyssey titles and 3 in the GOGG – and one of the most respected voices in gravel and MTB racing.

In this episode, Peta joins host Jeremy Baker alongside pro cyclist (top 10 in Unbound!) and well-known YouTuber, Dylan Johnson (aka Backwards Hat Dylan) to talk about comebacks, crashes, community, and why the best part of bike racing might just be the after-party.

From Dylan's truck accident just weeks before Unbound to Peta's record-breaking Odyssey wins, this conversation is packed with insights for riders at every level.

Because at the end of the day? We're just riding bikes here.

 

⏱️ Timestamps

00:00 - Intro: Recording from Bentonville during the Big Sugar double header

 

01:45 - Peta's hand injury from chasing Dylan downhill in Brevard

 

03:40 - Dylan races Little Sugar: Course breakdown and that 7-minute wrong turn

 

05:14 - Dylan's truck accident in May: Breaking his tibial plateau 2 weeks before Unbound

 

08:46 - The comeback at Leadville: Pacing strategy and exceeding expectations

 

10:32 - Peta's collarbone break and health challenges this season

 

15:00 - The mental game: Racing when you're not at 100%

 

20:00 - Dylan's unconventional path: Running 100-milers as a teen before discovering cycling

 

25:00 - YouTube, social media, and breaking into the Lifetime Grand Prix

 

30:00 - "Backwards Hat Dylan": Keeping ego in check in a sport full of big personalities

 

33:00 - Peta's athletic roots: From mountain running to track cycling to MTB

 

37:00 - The inflection point: Quitting the Australian Institute of Sport at 20

 

40:00 - "I potentially gave away a career because I was scared of failure"

 

43:00 - Community and trauma bonding: What makes off-road racing special

 

46:00 - 7 Otway Odyssey wins: Never finishing off the podium, beating Chris Jongewaard's record

 

50:00 - Women in cycling: "Bring a female friend and start a movement"

 

55:00 - The growth of women's gravel racing and creating inclusive spaces

 

1:00:00 - Peta's thoughts on women empowering women to find the joy in bikes

 

1:05:00 - Training philosophy: Consistency over perfection

 

1:10:00 - The social side of elite racing: Pizza, ice cream, and staying up late with competitors

 

1:17:00 - Party culture: Gravel raves, Tulsa Tough, and what the Odyssey could steal from US events

 

1:22:00 - Devil's Cardigan in Tasmania: The ultimate post-race party

 

1:25:00 - Bendigo's cycling scene and the evolution of training culture

 

1:28:00 - Looking ahead: Odyssey 2026 and Dylan's potential Aussie debut

 

💬 Highlight Quotes

 

Dylan Johnson:

 

"We're just riding bikes here. It's not that serious. It's not that important. Calm down a little bit. Keep the ego in check."

 

Peta Mullens:

 

"To win the Odyssey, you have to be the most well-rounded mountain biker you could possibly be. You have to climb, descend, be technical, and have the durability to get through an event that arduous."

 

Dylan Johnson:

 

"If you can manage to get through the race without a mechanical, you probably had a good day. Little Sugar's rocks will shred you if you're not careful."

 

Peta Mullens:

 

"I potentially gave away a career because maybe I was a little bit scared of failure. But it didn't take long before I realised the things I thought I was sacrificing weren't actually that much fun anyway."

 

Peta Mullens:

 

"Women are each other's biggest cheerleaders. Bring a female friend to ride with you and start a movement."

 

Dylan Johnson:

 

"Backwards Hat Dylan is my way of keeping ego in check. Cycling's full of big egos, and sometimes we just need a reminder to chill."

 

Peta Mullens:

 

"The beauty of off-road racing is the trauma bonding. Going through something really hard together creates lifelong friendships."

 

Peta Mullens:

 

"When I look back and think, 'Man, I've won the Odyssey seven times' — it seems like an amazing statistic just when I say it out loud."

 

🔗 Resources & Links

Races & Events

•Otway Odyssey - Australia's most respected MTB marathon (Forrest, Victoria)

•Life Time Grand Prix - Elite gravel/MTB series with $380,000 prize purse

•Little Sugar MTB - Technical mountain bike race in Bentonville, Arkansas

•Big Sugar Gravel - World-class gravel race in Northwest Arkansas

•Leadville Trail 100 MTB - Iconic 100-mile MTB race at altitude

•Unbound Gravel - The world's premier gravel race in Emporia, Kansas

•Tulsa Tough - Criterium racing with legendary party atmosphere

•Devil's Cardigan - Tasmania's premier MTB event with epic after-party

•Chequamegon MTB Festival - Wisconsin's classic fall mountain bike race

•Steamboat Stinger - High-altitude gravel challenge in Colorado

Athletes

•Peta Mullens on Instagram - @petamullens | 15x Australian National Champion

•Dylan Johnson on Instagram - @dylanjawnson | Cyclist, coach, YouTuber

•Dylan Johnson on YouTube - Training science and "Backwards Hat Dylan" content

 

⚡ Key Takeaways

✅ It's just riding bikes. Dylan's philosophy reminds us that even at the elite level, cycling should be fun and not taken too seriously. Keep your ego in check and enjoy the ride.

✅ Resilience is everything. Both Dylan and Peta faced major setbacks this year (truck accident, collarbone break, hand injury) but kept showing up. The comeback is part of the journey.

✅ The Otway Odyssey is legendary for a reason. Winning it requires being a complete mountain biker—climbing, descending, technical skills, and mental toughness. Peta's 7 wins cement her as one of Australia's all-time greats.

✅ Community over competition. The best part of gravel and MTB racing isn't just the podium—it's the trauma bonding, the shared suffering, and the friendships forged on the trails.

✅ Women supporting women changes the game. Peta's advocacy for female cyclists and creating inclusive spaces is helping grow the sport exponentially. Her advice: bring a female friend to your next ride.

✅ Don't lose the joy. Peta's story of walking away from a pro road career to rediscover her love for cycling is a powerful reminder that passion matters more than prestige.

✅ Party culture matters. Events like Tulsa Tough, Devil's Cardigan, and the gravel rave scene show that cycling is about more than watts and KOMs—it's a lifestyle and a community.

🚴‍♀️ About the Guests

Peta Mullens is a 15-time Australian National Champion in mountain biking and cyclocross. She holds the record for most Otway Odyssey wins (7) and has never finished off the podium in 12 starts. After beginning her career in road and track cycling with the Australian Institute of Sport, Peta transitioned to mountain biking where she found her true passion. She's a coach and fierce advocate for women in cycling.

Dylan Johnson is a professional gravel and ultra-endurance mountain bike racer competing in the Lifetime Grand Prix series. Known for his YouTube channel where he breaks down training science, Dylan has built a unique path in cycling. In May 2025, he was hit by a truck during training, breaking his tibial plateau just weeks before Unbound. His remarkable comeback at Leadville showcased his resilience and determination.

📣 Connect With Us

Love this episode? Subscribe, leave a review, and share it with your riding crew!

Got questions or want to be on the show? Hit us up on social media or drop a comment below.

Ride hard, stay humble, and don't forget to have fun out there!

 

Ep. 17: Holly Ranson on Breaking Records, Backyard Ultras & Chasing the 24-Hour World Record

Episode Summary

In this episode, Jez sit down with Australian ultra-running sensation Holly Ranson, just 11 days before she attempts to break the 24-hour ultra running world record in France.

Holly shares her incredible journey from professional triathlete and NRS cyclist to a dominant force in the world of ultra-endurance running (she's only a few laps of Courtney Dewaulter on the Backyard Ultra and 24-hour world stage!) 

We dive deep into the dramatic story of her record-breaking run at the Surf Coast Century in 2024, and her Australian-record breaking 61 "Yards" (over 400km!) at the Dead Cow Gully backyard ultra this year.

Holly opens up about her past struggles with injuries, the crucial role of nutrition, her training processes and the mental strategies she uses to push through unimaginable pain.

This is a raw and inspiring conversation about resilience, the power of a stubborn mindset, and what it takes to compete at the absolute pinnacle of human endurance. Whether you're a seasoned athlete or just looking for a dose of inspiration, you won't want to miss this.

In This Episode, You'll Learn:

• Holly's unconventional path from triathlon and cycling to ultra-running.
• The inside story of her dramatic, record-breaking finish at the Surf Coast Century.
• What it's really like to run for over 400km in a backyard ultra.
• How Holly is preparing to break the 24-hour world record.
• The mental techniques and visualisation practices she uses to conquer pain and self-doubt.
• The critical link between nutrition, injury prevention, and performance in endurance sports.

About Holly Ranson

Holly Ranson is an Australian ultra-marathon runner, sports dietitian and academic. She holds multiple Australian records, including the 24-hour, 12-hour, 100-mile, and 200km distances (as well as the Backyard Ultra record). She is ranked among the top female endurance athletes in the world, with a 4th place globally in backyard ultras and 3rd in 24-hour racing.

Follow Holly

•Instagram

•Facebook

Mentioned in this episode:

• • Margaret River Ultra Marathon
  • Run Larapinta
  • Surf Coast Century
  • Dead Cow Gully Backyard Ultra Documentary
  • Headspace App

Ep. 16: "Stronger for Longer": How Kate Kellett became 24-hour Mountain Biking ELITE WORLD CHAMPION

In this episode, we sit down with Kate Kellett to hear the incredible story of her nine-year journey to become the 2023 Elite Women's 24-Hour Solo World Champion.

From a late start in the sport to a nail-biting finish in the final hours of the world championships, Kate's story is one of incredible resilience, dedication, and the power of a supportive team.

Join us as we delve into the physical and mental fortitude required to compete at the elite level of endurance mountain biking. Kate shares the highs and lows of her career, the importance of her support crew, and the training and nutrition strategies that fuelled her to the top of the podium.

In this episode, you'll hear about:

•The dramatic final hours of the 2023 World Championships, where Kate's commanding lead was whittled down to just seven minutes.

•How a weekend away with mates introduced Kate to mountain biking in her late 20s.

•The nine-year obsession that saw her compete in multiple world championships before finally claiming the top spot.

•The crucial role of her support guy, Glen, and a cheeky Facebook post that led to her meeting her husband and coach, Brett Kellett.

•Kate's "stronger for longer" training philosophy and the importance of skill development in endurance racing.

•A deep dive into her nutrition strategy, including her go-to race foods like toasted vegemite and cheese sandwiches and a surprising concoction involving dehydrated potato.

•Kate's experiences at other iconic Australian races like the Otway Odyssey and Peaks Challenge.

 

Events Mentioned:

• OTWAY ODYSSEY / GOGG:
  👉 https://bit.ly/3KA0gG3
  
  
• WEBMO 24 Hour MTB World Championships:
  👉 https://www.wembo.com.au/
  
  
• Peaks Challenge:
  👉 http://bit.ly/42rNdwq

People Mentioned

•Kate Kellett (@katekellett)

•Jeremy Baker (Host)

•Glen (Pit Manager)

•Brett Kellett (@brett.kellett)

•Jess Douglas

•Liz Smith

•Gaia Ravaioli

•Caitlin Boyle

Ep. 15: Stage racing with lions, rhinos & Tibetan monks!: With Sam Maffett & Marcel Shields

There's something uniquely transformative about multi-day, stage races...

Especially when they take you to far flung corners of the world and cut you off from social media, creature comforts and your "normal" routine. 

That's why Sam Maffett & Marcel Shields not only deliver stage races as part of their work with Rapid Ascent, but also PARTICIPATE in them in their spare time. 

In this episode, Jez sits down with these two adventurers to hear about: 

1) Sam's upcoming running stage race in the Himalayas (the 8-day Manaslu Trail Race)

2) Marcel's upcoming gravel riding stage race through South Africa (the 7-day Gravel Burn)

3) Rapid Ascent's upcoming Run Bibbulmun Track Stage Race that's coming up in November in Great Southern WA. 

We also wax lyrical about the "secret sauce" that makes stage racing so much more immersive, communal and transformative than one day races. 

Whether your curious about doing your first stage race...

Or searching for your next adventure...

We hope this conversation gets you as revved up as it got us! 

Ep. 14: Running as "rebellion" & why more women should participate in sport with Sophie Geraghty

Sophie Geraghty is not your ‘typical’ runner — but then again, who is?

Growing up with two alcoholic parents, living through chaos and instability, and battling an eating disorder for over two decades, Sophie has faced challenges that would stop most people in their tracks. But instead of letting those experiences define her, she used them as fuel — choosing to rewrite her story through running.

From pre-dawn training with a headlamp, to running distances up to 240 kilometres, to juggling parenthood, a photography business, and coaching, Sophie knows what it means to dig deep — not just for a finish line, but for healing, growth, and purpose.

She’s a coach, a storyteller, and a fierce advocate for women in sport — determined to show that you don’t need the ‘right’ background, the ‘perfect’ body, or fancy gear to belong. All you need is a reason.

In this episode we talk about:

• The importance of female participation in sport, why it matters and what's holding us back as a society
  
  
• The delicate line between endurance sport and eating disorders; – The challenges (particularly for mothers) of juggling work, family and training; and much more (with practical tips to make time for yourself).
  
  
• Why trail running is for EVERYONE. Sophie explains why you belong in this sport, exactly as you are.

• And much more.

Please welcome Sophie Geraghty!

More info: INSTAGRAM:
https://www.instagram.com/the.sophie.geraghty

Dan and Bec McConnell interview after winning the 2021 Otway Odyssey

Shortly after their wins at the 2021 Otway Odyssey we conducted a live interview with Dan and Bec McConnell at the Forrest Brewery on Saturday afternoon - and here is a recording of that fascinating discussion.

Hosted by Adam Kelsall, their conversation starts with how they started on bikes, and expands to include like details on their racing highs and lows overseas, how they celebrate World Cup podiums as well as how their Odyssey victories unfolded and so much more. This is a very honest and insightful interview into the lives of Australia’s best mountain bikers.

You’ll also learn if they both rode the ‘Sandy Climb’ at the 90km point… did they or didn’t they?!

We thank Dan, Bec and host Adam for their time and attention.

(The audio quality for this is 8/10 but it is WELL WORTH tolerating in order to hear what they have to say. This was originally filmed on a Gopro and the video version is here: https://youtu.be/6SeC_lnYY-g).

Ep.12: Update from John & Sam on events and impact of COVID-19

Make sure you tune into the final episode of the Rapid Ascent podcast with your host Ben Hucker and special guests Sam Maffett and John Jacoby. Sam is the General Manager of Rapid Ascent and John was the founder of the company in 2004. 

They have some important updates for participants doing Rapid Ascent events in 2020. They also share some of their thoughts on the current situation with COVID-19. Be sure to tune in right to the end of the episode for their practical tips on staying fit and healthy and training for events in light of the current circumstances too. 

It's also farewell from your host Ben Hucker who started the Rapid Ascent podcast in April 2019 but will be finishing up with Rapid Ascent on Tuesday 31 March due to the Corona pandemic. 12 episodes later and nearly 10,000 downloads it's been a blast, to say the least.

Ben says a "big thanks to everyone who has supported the show and tuned in to listen. It's been so much fun hosting the podcast and chatting with elite athletes from all over Australia and hearing peoples feedback at events and online. If the stars align then maybe there'll be some more episodes in the future but it's a big farewell and thank you for now. Stay safe out there!"

Here's episode 12 of the Rapid Ascent podcast with your host Ben Hucker and guests, John Jacoby & Sam Maffett.