Your Fan Is Performance Equipment: Why Cooling Matters for Indoor Cycling
Your fan is more than a comfort accessory—it’s performance equipment. Without adequate airflow, heat can make indoor cycling feel harder and reduce your ability to sustain power. Discover why effective cooling helps you execute quality workouts, manage heat stress, and get more from every session on your indoor trainer.
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Don’t Skip Breakfast Before Your Ironman 70.3
Race-day nerves can make breakfast the last thing you feel like eating, but your Ironman 70.3 still demands fuel. Learn why pre-race breakfast matters, how to choose familiar, easily digested foods, and how practising your race-morning nutrition in training can help you arrive at the start properly fuelled and confident.
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What Is a Brick Session and Do You Really Need Them?
A brick session combines two disciplines back-to-back, usually cycling followed by running. Learn why brick workouts are valuable for Ironman 70.3 training, how they prepare your body for the bike-to-run transition, and when to include them in your programme without adding unnecessary fatigue or compromising your overall training consistency.
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Ironman Bike Pacing: Ride Easier Early to Finish Stronger
Riding too hard early in an Ironman can cost you dearly later. Learn why a controlled start to the 180km bike leg helps conserve energy, establish your fuelling routine, and protect your marathon. Smart Ironman bike pacing isn’t about riding slowly—it’s about setting yourself up to finish stronger.
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Train for Your Marathon Course, Not Just the Distance
Training for a marathon means preparing for more than 42.2 kilometres. Your race course, hills, descents, terrain and conditions should influence your preparation. Learn how course-specific marathon training can build confidence, improve pacing, prepare your legs for race-day demands, and help you handle the challenges your marathon presents.
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Monday’s Brick: 60-Minute Brick
New to triathlon? This beginner-friendly 60-minute brick session helps you experience running off the bike in a comfortable, controlled way. Combine 40 minutes of Level II cycling with 20 minutes of Level II running to practise your transition, build aerobic fitness and gain confidence for your first triathlon race.
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Stop Racing Your Long Rides: Train With Purpose for Better Triathlon Performance
Stop turning every long ride into a race. Learn why controlled endurance riding, purposeful intensity and smart fuelling can make you a stronger triathlete. By giving each session a clear purpose and saving hard efforts for when they matter, you’ll build fitness consistently and arrive at race day better prepared.
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Sunday Smart Trainer Session: 50min Variable Power Cycle (1:10min total time)
This 50min Variable Power Cycle smart-trainer workout combines short, powerful surges with changing recovery intensities to develop your ability to repeatedly produce power under fatigue. With five varied ten-minute blocks, you’ll challenge your aerobic fitness, high-intensity power and recovery while practising smooth transitions between different cycling intensities throughout the session.
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Saturday Swim Session: Natasha Van Der Merwe’s Beginner Form Focus Session
Improve your freestyle technique with this week’s Saturday Swim Session. Using Catch Up, Finger Drag and One Arm drills, you’ll isolate key parts of your stroke before transferring them into normal swimming. Choose from three workout distances designed to improve body position, coordination, stroke efficiency and overall freestyle technique.
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The Best Thing About Starting Running Has Nothing to Do With Running
Running changes more than your fitness—it changes how you feel about yourself. Discover how small, consistent habits can improve your confidence, energy and wellbeing, and why starting a running journey is about much more than distance. The first step could be the beginning of lasting positive change.
View More The Best Thing About Starting Running Has Nothing to Do With Running