More training hours is not the only path to faster race splits. For most age-group triathletes — especially those fitting training around work, family, and other commitments — the answer isn’t adding another session per week. It’s making the sessions you already have more effective. Here’s how to get faster with the time you’ve already…
Polarised training — commonly known as the 80/20 method — is one of the most evidence-backed training approaches in endurance sport. The idea is deceptively simple: spend roughly 80% of your training time at genuinely easy intensity (zone 1–2) and the remaining 20% at genuinely hard intensity (zone 4–5), with as little time as possible…
What Is an Aquabike? An aquabike is a two-discipline race combining an open water swim and a bike leg — no run at the finish. Born from the triathlon world, aquabike has grown into a standalone format with its own dedicated race calendar, offering an appealing option for athletes who love swimming and cycling but…
What Is FTP and Why Does It Matter for Triathlon? Functional Threshold Power (FTP) is the highest average power you can sustain for approximately 60 minutes. In triathlon, it’s the single most important metric for pacing your bike leg. Race too far above FTP and your run will fall apart. Train specifically to raise your…
Running off the bike is the defining skill that separates triathletes from runners doing a triathlon. No matter how strong your standalone run is, the combination of cycling-specific muscle fatigue, blood pooling, and metabolic stress creates a unique challenge that can only be trained through specific preparation. Here’s how to improve your T2 run split….
Training with a power meter transforms how you approach cycling in triathlon. Instead of guessing effort by feel or relying solely on heart rate — which fluctuates with fatigue, heat, and caffeine — power gives you an objective, real-time measure of the actual work you’re producing. Here’s what you need to know to start training…
Completing 100 miles (161km) on the road is a genuine cycling achievement. Whether you’re targeting a charity sportive, a cycling club event, or simply setting yourself a personal challenge, a structured approach to preparation will make the difference between a miserable suffer-fest and a proud, well-executed ride. Building Your Base Your longest training ride before…
You don’t need to spend thousands on a new triathlon bike to go faster on the bike leg. Most age-group athletes are leaving significant time on the course through factors entirely within their control — things that cost nothing but attention and training time. Here’s how to find free speed before you consider any hardware…
Your choice of bike shoes and how you use them in T1 and T2 can easily save 30–60 seconds per transition. With the rise of Boa dial closures and refined flying mount technique, this is one of the most accessible areas to improve your triathlon time without getting fitter. Here’s everything you need to know….
Race Overview IRONMAN South Africa 2026 — the African Championship — takes place on Sunday, April 19, 2026, in Port Elizabeth (Nelson Mandela Bay). One of the sport’s most iconic full-distance races, it offers a $150,000 prize purse and four Kona World Championship qualification slots in both the men’s and women’s pro fields. Course Guide…
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