HOW FAST?

The onwards and upwards trajectory over the last three years continues for The Rookie… 📈

Add another 15mins for the short swim if you like and we still have a personal best for the distance… 🏁

A handy 1:21 run off the bike to finish the day. You can’t fake that! 👏

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This is Ryan.

He went 5:16 in his first 70.3 with a bike split of 2:47.

Four months later he went 4:56 with a bike split of 2:33.

Structured and progressive training combined with careful execution and some strategic improvements…

How fast will he go at 70.3 Melbourne?

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RUNNING MAN

Last season, Joshes running development was on full display. An approach tailored to him and his lifestyle over YEARS yielded some great results including:

🏃‍♂️ 1:17 half marathon PB 🏃‍♂️ 2:42 marathon PB 🏃‍♂️ 1:22 PB 70.3 run split

The last one in particu ...

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BUSY? 📆

You want to prioritise and optimise…

– Priortise your training time and what you need to do within that training time – Optimise the time spent training and get the right mix of sessions within your schedule

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MARATHON EFFORT 🏃‍♂️

Another week, another marathon debut. Well done Azza 👏

Melb 70.3 next 🔜

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MAGIC FORMULA 🪄

– Fitness + Efficiency = Speed

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MARATHON DEBUT ☑️

A very handy 3:35 marathon debut for WA based Dean Host at the Perth Marathon last weekend 👏

Nothing fancy. Just simple consistency! Triathlon season is just around the corner… 👀

Good work Deano 🏅

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EASY 🥇

– Build resilience – Build metabolic efficiency

The foundation & base of ALL health, fitness and high performance programs

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MORE 📈

If you do ‘more’ of something… you will get better.

Whether it be learning an instrument, writing or swim-bike-running if you do it more you should get better at it.

There is a tipping point, of course, and age groupers must consider three disciplines, strength training and ot ...

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TIME TRIAL (TUESDAY) TIPS

Want to ride faster?

1. Ride Your TT Bike… Year Round

2. Ride on all terrain on your TT bike… Year Round

3. Ride in your TT position, on all terrain, year round

4. Ride at all intensities in your TT position, on all terrain, year round

5. Practice being aero ...

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