RPG

RPG Endurance Sports Coaching. From highly personalised 1:1 coaching to pre-written training plans with RPG membership support.

We've got the option that's right for you to assist you in achieving your goal in your next endurance event. Triathlon and Endurance Sports Coaching from Tim Reed and Clint Rowlings

15/01/2026

3 tips on how triathletes can use much faster and talented swimmers to be faster than they really should be.

1) Get comfortable in chaos.

If there is no way you’re swimming in front of guys who can swim 5-7 seconds per 100m quicker than you without you drafting your butt off then nearly every single swim set you do should include a lot of time ‘on feet and on hips’ learning to intuitively feel for staying close to the swimmer in front minimising time looking up. Every time you look up your hips sink and a small gap opens up as your momentum stalls.

2) Rate up.

The optimal stroke rate for you swimming solo is likely not fast enough to be the optimal stroke rate for swimming in the draft of others. There is no doubt the front part of the catch is what really separates elite swimming technique from less elite. However the bubbles and disturbed water from the person/s in front kicking reduces the amount of water you can get hold of in your initial catch phase so there is more value in the ‘grip, rip and windmill’ technique because it keeps you in the draft more effectively even if it wouldn’t be a good technique for solo swimming.

Work on mixing up your stroke rate/cadence much like would with cycling. You’ll learn when it’s more efficient to slow it down a little and work on form and when you need to really rate up. As an example you can watch plenty of races where the swim pack leader could be mid to high 60s strokes per minute while the swimmers behind him are in the high 80s.

3) Get really fit.

While I still firmly believe every swimmer and triathlete should be constantly working on improving their mobility and technique to improve their catch phase, if you’re on feet and windmilling... you need a very high level of fitness to sustain that which can make up for a lot of your technical deficiencies.

Getting aero is obviously critically important but sticking with every small aero gains you can sometimes doesn't add up...
12/01/2026

Getting aero is obviously critically important but sticking with every small aero gains you can sometimes doesn't add up for long course triathletes.

A good system for those that have the means to do aero testing.

1) Reduce your CdA in the short amount of time you have to ride that position during aero testing. If possible also know what the wattage penalty is for different positions or equipment that you find slightly or drastically more comfortable..

2) Provided you're in the right phase of training to be able to do so, go out and ride at race specific intensities for an extended duration. Obviously not your full race distance but at least a third of your race distance continuous or broken into intervals. Then ask yourself.. is the position sustainable or are you breaking aero for comfort breaks? Is any of the equipment you've switched to bothering you while out there and causing any issues or discomfort that you know will really add up if you had to use it for 3 x that distance at race intensity?

Just to name a few common issues we see between aero testing and how it plays out in real world riding:

- Athletes using a helmet 2-3 watts more aero than another that has far less breathability contributing to not being able to keep your core temp down.

- Overly narrow aero bars limiting breathing or not allowing a semi shrug of the shoulders to reduce your frontal area. Sorry to break it to you but there is a good chance you're not as flexible through the shoulders as who has had decades of swimming to increase his shoulder mobility.

- Bottle set ups that test fast when an athlete is not drinking but the athlete has to break aero to take in fluid far outweighing the benefit of the fast bottle set up compared to a system with a straw in front of the face where the athlete can just dip head and sip without issue.

- Deep wheels and the inevitable side force that comes the deeper you go causing lower back issues and a lot of time sitting up in cross winds for stability.

The contrast in RPG coach to athlete advice when we're out on course is very real and for good reason.. Typically in the...
11/01/2026

The contrast in RPG coach to athlete advice when we're out on course is very real and for good reason..
Typically in the first half of the race the advice is along the lines:
'Slow down', 'Focus on the hydration and fuelling plan', 'be smart', 'Ignore the other competitors and run your own race' etc.

In the final portion of the race often a full 360 degree turn on that advice 😀
' Dig to the depths of your soul!', 'Give it absolutely everything', 'Johnny Smith is just ahead you can catch him', 'You need to really suffer now' etc.

The right advice at the right time can make a big difference and a good coach can recognise when to say shat simply by having a good knowledge of both their athlete's appropriate pacing, personality, facial expressions and body language.

breaking down some key learnings behind his massive improvement at Melbourne. From a coaching perspective we saw some ...
30/12/2025

breaking down some key learnings behind his massive improvement at Melbourne.

From a coaching perspective we saw some very obvious issues with the common training practices of many Hyrox competitors, even at the elite end of the field.

Led by RPG Hyrox head coach .martin we implemented the proven successful training principles of endurance sports training and the results and improvements across the board have been quite incredible. None more do than !

26/12/2025

Merry Christmas and Happy NY. Thanks to the amazing coaching team and athletes that make RPG so special. Bring on 2026!

19/12/2025

It’s cliche but true, persistence pays off especially in the endurance sports game. has played the long game and the results are really starting to reflect his dedication.

Making out posts easy.. thanks for the kind words. “Reedy, here’s a genuine testimonial and race pic you can post on so...
14/12/2025

Making out posts easy.. thanks for the kind words.

“Reedy, here’s a genuine testimonial and race pic you can post on socials.

2025 was the year I went all in on Ironman racing. I made real progress, but I also hit the wall repeatedly with injuries, illness, and burnout. After my first full distance Ironman, I knew I needed a different approach, so I joined the RPG program with Tim Reed to cut the setbacks, tailor my training, and finally unlock my potential.

In the few short months I’ve been in the program I’ve been blown away with my experience. Having a 1:1 coach in your corner is so much more than a personalised training plan. There are a million tips and tricks that only a professional can give you; marginal gains that add up to easier and faster races. For me, one of the key things was this constant sense-check that pulled me out of overthinking, and gave me the confidence to train with purpose instead of guesswork.

Race day was a different world. Walking through every scenario, every decision, every detail meant I showed up with a plan I believed in and the composure to execute it.

At Busselton Ironman 70.3, my first race with RPG, I took a 40-minute PB, finished 14th in my age group, and placed in the Top 100 overall. I raced faster, smarter, and more efficiently than I ever have.

I’ve set huge goals for 2026, and I’m genuinely confident I’ll hit them with Reedy and the RPG team in my corner.”

Melbourne off to a good start winning the mixed team relay. .martin doing an epic job helping the team train with the k...
11/12/2025

Melbourne off to a good start winning the mixed team relay. .martin doing an epic job helping the team train with the key principles that have helped our other athletes in other endurance events to so much success.

Big congrats to ! Nice warm up for the solo racing to come.

.moolman just causally dropping a 1 hr 70.3 PB at under the irreplaceable RPG coach . With Jen at capacity and also ...
10/12/2025

.moolman just causally dropping a 1 hr 70.3 PB at under the irreplaceable RPG coach .

With Jen at capacity and also at capacity until Feb, yet the demand for expert female coaches at the top of our enquiries we have added two more amazing coaches to fill your need if you’re interested. Their info will be public mid to late Jan but email us if you want to find out more sooner.

18 months under the legend and a one hour PB (despite broken ribs) on Sunday in Busso. “18 months under Appo slowly tu...
10/12/2025

18 months under the legend and a one hour PB (despite broken ribs) on Sunday in Busso.

“18 months under Appo slowly turning me into a far more confident and capable triathlete.

I had the perfect build going into until I fractured my ribs 27 days out. Grateful just to make it to the start line, and proud to push through the discomfort to finish.

Huge thanks to Appo for the guidance over the whole 18 months and especially those last 27 days. Great coach, even better bloke!! I’ve loved the journey under RPG and the sustainable and sensible approach to finding improvement. Pumped for more!

One mouthful of sea water is about 1000mg of sodium and many open water swimmers and triathletes flow water through the...
28/11/2025

One mouthful of sea water is about 1000mg of sodium and many open water swimmers and triathletes flow water through their mouths while they swim forgetting they lack gills and swallowing small amounts consistently throughout the swim.

Then they jump on the bike and hit their normal electrolytes intake when they're actually already over loaded with salt.

We give the same advice to all RPG athletes competing in salt water swims in terms of how to manage their hydration early on in the bike..

Our Dynamic Plans are kicking off from next week for IM & IM 70.3 New Zealand, T100Gold Coast, IM 70.3 Geelong. In his s...
27/11/2025

Our Dynamic Plans are kicking off from next week for IM & IM 70.3 New Zealand, T100Gold Coast, IM 70.3 Geelong.

In his short time full time coaching since retiring from pro racing, RPG Coach has helped guide multiple professionals to victories at IM Australia, IM New Zealand and many IM 70.3 events around the world. The mission now is to share the logical but effective training methods to others who don't want or can't justify the expense of 1:1 coaching. .

It's not 1:1 coaching but it's way better than other off the shelf training programs with all the inclusions.

25 bucks a week. Unsubscribe at any time.

To find out more email info@rpgcoaching.com

Address

Lennox Head, NSW
2478

Website

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