Transition like a Pro

“Transition begins with the set-up and it’s very important to keep it clean and simple.” Transition is where races can be “Won or Lost”.  Fast and efficient, will cost little energy and stress.  Practise-Practise-Practise!   Video from the four-time XTERRA world champion Conrad Stolz. In the video below, he shows how to transition from the…


Holds accreditation as Development Coach: Tony Brady (TA1837)  Development Coach-Proffessional:  Certificate of Currency – 2017/2018 Exercise isn’t just about helping out your health down the road, and it’s certainly not just about vanity. What you do in the gym (or on the roads, in the ocean, etc.) makes you a better, higher-performing person outside of it….

A pencil saved my life

Ways to Think More Obliquely, a range of thinking strategies to explore a challenge in new ways. These strategies are always great to have in your toolkit when exploring a new project.

Recovery – The Secret Weapon In Training?

The triathlon world has gone recovery crazy. Over the past 10 years, recovery has gone from something you only thought about when you were tired to an essential and integral aspect of every training session, every day, all year round. First it was massage. Every triathlete started scheduling a regular massage as part of his or her…

Coaching and Mentoring Older Triathletes

Coaching and Mentoring Older Triathletes There’s no two ways about it: getting older means a number of things will have to change about how you approach training, racing and recovery. Here I shares some top tips and advice. Sadly, for the vast majority of the population, getting the recommended 150 minutes of cardiovascular exercise per week…

Mind to Restore Your Body

Use Your Mind to Restore Your Body After a Run. Hanging out in nature, with friends, or in a happy place helps you recover faster. After a race or hard workout, our bodies can be pretty out of whack. Cortisol, a hormone that’s released when we’re under duress, floods our systems. And our beat-up muscles,…

How Exercise Shapes You, beyond the Gym

When I first started training for marathons a little over ten years ago, my coach told me something I’ve never forgotten: that I would need to learn how to be comfortable with being uncomfortable. I didn’t know it at the time, but that skill, cultivated through running, would help me as much, if not more,…

TI Swimming Videos

Thousands of TI swimmers have discovered these qualitative goals are not only realistic, but—when used as daily guidelines—improve your chances of realizing any speed, distance, or technique goal.


Training for three separate disciplines can take up a lot of time and can put a large strain on an athlete’s energy reserves.

As most triathletes train five to seven days a week, often twice a day, it is important that they adopt eating strategies that promote recovery and maximise energy

Body Fat Measurement

How to Measure body fat percentage-CHEAPLY & EFFECTIVELY

1/ How to measure your body fat with a fat calliper.
2/ How to calculate body fat percentage
2/ Body fat calliper body fat percentage

Why the FIRST ‘Run Less, Run Faster’ Method Doesn’t Work

If you’re a regular reader of our blog, you’ll know that I don’t have a “one-size-fits-all” approach to training. I believe each runner is an experiment of one and proper training needs to take each individual’s strengths, weaknesses and limitations into account to be effective. That said, I do believe there are a few universal…

A Weekly Template for Older Athletes

Remember, your primary goal is to maintain as many physical qualities as possible. For that reason, you should use as many different movements as possible every time you train. If you don’t use a movement pattern for a while, you’ll find getting it back as you age is far tougher than it was in your…

Establish a Support Network

Triathlon for Masters Athletes: Establish a Support Network Finding a new circle of like-minded people can be hard for older athletes. Here are some key considerations and tips. For those who have been involved in regular athletic activities all their lives, a support network will likely already be in place. However, for many who are…


Thinking of pursuing triathlon more seriously? Read on for a few adaptations and ajustments you might have to make. Triathlon is not a hobby Triathlon is not a hobby; it’s a lifestyle. Serious triathlon training cannot be divorced from the rest of your life. So much time and energy is required to train for a…

Age Does Matter

Triathlon for Masters Athletes: Does Age Matter? What to pay attention to as you enter the ripest years of training and racing. The aging process affects everyone in different ways, depending on myriad factors, from genetics to injury history, fitness level to lifestyle, current weight to having a positive mental attitude. Some aspects of physiology…


The decline in physical ability begins in the mid-30s and continues until we die. Sorry to break it to you, but that’s just how it goes. While there are some impressive older athletes around, they’ll be the first to tell you that what they can do now is nowhere near what they could do when they were younger.


Mentoring versus Coaching Mentoring is not the same as coaching although sometimes coaching programs are labeled as “mentoring” and sometimes a mentoring relationship can include aspects of coaching. The key differences relate to the focus and objectives of mentoring as opposed to coaching. Coaching has a clear set of objectives and goals which once achieved…

Bike Maintenance

Bike Maintenance Courses “One on One” If you’ve ever wanted to learn how to fix and maintain your bike Iconoclasses now offers maintenance courses with an experienced trainer of many years of practical experience, both in the workshop and on the road. I run short 2 hour courses for beginners. The courses are “One on One”…

Bike Handling

How to Improve Your Bike Handling Skills One of the challenges in all cycling events is ensuring that all of your training, the power you’ve worked so hard to build isn’t wasted come race day. All too often I’ve seen good results lost due to a rider’s poor skill set when riding the bike. I…

Ongoing Coaching

On a Month by Month basis ( Paid Monthly) Coaching Fee $153 Training Peaks Premium Fee $15 Total $168 12 Months Coaching Paid Up Front Coaching Fee $1620 Training Peaks Premium Fee $180 Total $1800 *Note the Training Peaks Premium fee is waived for an athlete joining who already has a TP’s Premium account Performance…


Local athletes or On-Line Whats covered in the package? Personalised training plan specific to half or full marathon running We’ll demonstrate and visually show you your fitness improving Regular feedback on your progress Fitness testing Outline of training zones Build upon your Key Endurance Runs (long runs) Aerobic Base Development Anaerobic Engine Development (24 Week…


Whether you are young or old, it is important to listen to your body. Rest and recovery are just as important or potentially even more important than the training itself.

Overcoming Race Day Nerves

The nerves you feel are a part of your fight-or-flight response. Your heart starts to beat a little faster and your palms get sweaty. It’s hard to focus, your breathing is shallow, your stomach is in knots, and you’re looking at the line for the bathroom wondering if you have time to go again before your race starts.


Concentration on Your Style, Your Form, Your Efficiency, sure less Sexy, but this is where you can make the most gains, and it’s basically FREE.