27/08/2026
Fridays Words of Wisdom…😅
One day, you’ll realize
the things you thought were so important
were never the things that mattered most.
It wasn’t the perfect life.
It was the ordinary moments you almost overlooked.
The conversations that lasted too long and the laughter that came when you least expected it.
The people who stayed and the hugs you didn’t want to end.
Don’t spend your whole life trying to arrive somewhere. Just live in the moment, say what you’re feeling while you still have a chance!
Because in the end, its not the things you accomplished that stay with you-
it’s the moments you truly lived and the people you shared them with.
One Shot at Life Make it Count!
25/08/2026
Trainer Tip Wednesday…😅
Why Eating & Drinking Matters When Cycling 🚴♂️
As a coach, one of the biggest things I want athletes to understand is this:
You can’t expect your body to perform at its best if you don’t give it the fuel and fluids it needs.
During prolonged cycling, carbohydrate becomes a critical fuel source. Your muscles rely on both muscle glycogen and blood glucose to produce energy. As exercise continues, glycogen stores gradually decline, which can contribute to reduced power output and a greater perception of effort.
Consuming carbohydrate during a ride helps maintain blood glucose availability and can help preserve performance, particularly during longer or higher-intensity sessions. Research also shows that trained athletes can tolerate and oxidise substantial amounts of carbohydrate during exercise — but this ability improves with practice.
Your gut needs training too.
Regularly practising your race nutrition can improve gastrointestinal tolerance and your ability to consume carbohydrate during exercise. This is why your nutrition strategy should be trained just like your intervals, endurance and race pace.
Hydration matters for a different reason.
When you sweat, you lose both fluid and electrolytes. Significant fluid loss reduces plasma volume, which means your cardiovascular system has to work harder to maintain cardiac output. Heart rate can rise, thermoregulation becomes more challenging, and the same cycling intensity can start to feel considerably harder — especially in hot and humid conditions.
And for triathletes, there’s another piece of the puzzle:
The bike sets up the run.
The goal isn’t simply to ride as fast as possible. It’s to ride at the right intensity while maintaining carbohydrate availability and managing fluid losses, so you arrive at T2 with enough energy to run effectively.
That’s why race nutrition shouldn’t be an afterthought.
* Fuel before you’re depleted.
* Drink before you’re significantly thirsty.
* Practise your nutrition before race day.
23/08/2026
Weekly Quote…😅
Maybe becoming your best self isn’t about reaching some finished version of you…
Maybe it’s about waking up every day willing to grow a little more.
One Shot at Life Make it Count Every Day!
20/08/2026
Fridays Words of Wisdom…🧐
Life doesn’t have to be rushed to be meaningful it’s a journey to be lived..
Slowness isn’t laziness - it’s presence and when you take the time and stop racing through life you’ll start noticing those things you’ve been missing.
The wonder the connection,the beauty, the peace - they all live in those slow moments…
So slow down and enjoy life’s journey!
One Shot at Life Make it Count Every Day…
18/08/2026
Trainer Tip Wednesday…😅
STOP GRINDING — START SPINNING
If you’re aiming to hold around 32 km/h, cadence can make a big difference.
A common instinct is: “I need to go faster, so I need to push a bigger gear.”
Not necessarily.
For many riders, 95–105 RPM can be an effective range for producing strong, sustainable power.
THE SCIENCE
Cycling power comes from force × cadence.
At a low cadence, each pedal stroke requires more force, increasing muscular torque and fatigue. Increase cadence and you can produce the same power with less force per stroke, spreading the workload across more revolutions.
That can help keep your legs fresher and your power delivery smoother.
BUT MORE ISN’T ALWAYS BETTER
Too much cadence can increase cardiovascular and metabolic demand. The goal isn’t to spin as fast as possible — it’s to find your most efficient cadence.
For a rider targeting 32 km/h, experimenting around 95–105 RPM can be a great starting point, especially on flatter terrain.
Grind a huge gear → more force per stroke → faster muscular fatigue.
Spin smoothly → lower force per stroke → more sustainable effort.
As a coach, I’d rather see 100 RPM with controlled power than 70 RPM just because you can push a bigger gear.
Don’t confuse suffering with performance.
The goal is to produce the right power, at the right cadence, for as long as you need it.
18/08/2026
Writing
Trainer Tip Wednesday…😅
STOP GRINDING — START SPINNING
If you’re aiming to hold around 32 km/h, cadence can make a big difference.
A common instinct is: “I need to go faster, so I need to push a bigger gear.”
Not necessarily.
For many riders, 95–105 RPM can be an effective range for producing strong, sustainable power.
THE SCIENCE
Cycling power comes from force × cadence.
At a low cadence, each pedal stroke requires more force, increasing muscular torque and fatigue. Increase cadence and you can produce the same power with less force per stroke, spreading the workload across more revolutions.
That can help keep your legs fresher and your power delivery smoother.
BUT MORE ISN’T ALWAYS BETTER
Too much cadence can increase cardiovascular and metabolic demand. The goal isn’t to spin as fast as possible — it’s to find your most efficient cadence.
For a rider targeting 32 km/h, experimenting around 95–105 RPM can be a great starting point, especially on flatter terrain.
Grind a huge gear → more force per stroke → faster muscular fatigue.
Spin smoothly → lower force per stroke → more sustainable effort.
As a coach, I’d rather see 100 RPM with controlled power than 70 RPM just because you can push a bigger gear.
Don’t confuse suffering with performance.
The goal is to produce the right power, at the right cadence, for as long as you need it.
18/08/2026