Karl Hayes

News & Racing

Young Aussie Penny Slater claims a huge win at Xterra Asia Pacific championships in Kenting Taiwan

Photo Credit: Xterra – Carel Du PlessisThe 22yr old dual World Under 23 and Australian cross triathlon champion can no longer be described as an up and comer after storming to victory in a stacked field last weekend at the Xterra Asia Pacific Championship. Slater's progression in cross t

By Karl Hayes • 4 min read

How To

How to Handle Your TT Bike Like a Pro

Think back to the first time you rode a time trial (TT) bike. The differences between a traditional road bike and an aggressive and aerodynamic TT bike are striking. The straight-line speed that a dedicated TT bike gives you makes these types of bikes the number-one choice for triathletes looking to

By Karl Hayes • 3 min read

Training

The 3 Keys to Unlocking Your Fastest Triathlon Bike Split

Proper bike fit, optimized contact points like saddle and bars, and strategically chosen aero gear are the top three factors to target for your fastest bike time.

By Karl Hayes • 5 min read

How To

How to Ensure you have the Correct Cleat Positioning

One of the first things a well-versed coach or physio will consider if an athlete complains of knee pain after cycling is the position of the cleat on the shoe. Subtle changes to cleat position can cause, or alleviate, knee and hip pain in particular, and improve or detract from power generation on

By Karl Hayes • 3 min read

Training

Components Of A Good Cycling Program for Triathletes

This comprehensive guide breaks down a six-phase training program for triathletes aiming to excel in criterium cycling, emphasizing endurance, intensity, VO2 capacity, anaerobic thresholds, lactate tolerance, power, and speed.

By Karl Hayes • 4 min read

Training

Beginner’s Guide to the Getting the Best Bike Training

Dive into a beginner’s guide on preparing for the bike leg of a sprint-distance triathlon, emphasising the importance of viewing the triathlon as a cohesive unit and structuring your training around transition, aerobic, threshold, and strength sessions.

By Karl Hayes • 4 min read

Training

How Should Triathletes Approach Repairing the Body and Mind

For age-group triathletes balancing demanding lives and training, feelings of burnout are common, but employing pro-cyclist recovery techniques can help rejuvenate both mind and body.

By Karl Hayes • 3 min read

How to Make the a Great Swim to Bike Transition

Triathletes are quick to complete training sessions that require them to run off the bike, and rightly so. The neophytes out there will likely experience a sensation, unlike anything they’ve come across when undertaking their first run off the bike. You will your legs to run but they’re

By Karl Hayes • 4 min read

Training

3 Key Cycling Stretches for Triathletes

The aero position on bikes can cause muscular issues for triathletes. Discover essential stretches to alleviate tightness and maintain a supple, injury-free physique.

By Karl Hayes • 2 min read

Training

Beginner’s Guide to the Bike Leg

New triathletes should focus on effective bike training that transcends mere kilometre counting. Dive into this guide to harness the technical, physiological, and strategic aspects of the bike leg journey.

By Karl Hayes • 6 min read

Training

Managing Cycling Injuries

While triathletes often associate injuries with running or swimming, improper cycling technique or bike set-up frequently contributes to muscle soreness and other injuries, emphasising the need for proper cycling practices.

By Karl Hayes • 4 min read

Training

How to Build Strength on the Bike

Triathletes can utilise the winter break to boost bike strength and power with strategies like hill reps, targeted gym exercises, trainer sessions, bike-specific training blocks, and power meters, even on limited schedules.

By Karl Hayes • 4 min read

How To

How to Stay safe, Warm and Motivated During the Winter Months

It’s always important to think about your safety on the road and now that daylight savings has come to an end, it’s important to ‘light up’ your bike. With winter fast approaching, your early morning and/or evening rides will be done in the dark or with very little daylight, so you need to get some

By Karl Hayes • 3 min read

Training

How to Improve Your Running Drills

Integrating running drills directly into runs can foster faster skill acquisition and ensure technique holds up under race pressures.

By Karl Hayes • 4 min read

Training

Strength Training for Age-Group Triathletes

While consistent training is vital, endurance athletes can achieve substantial progress by optimising their sessions with strength-building tricks, emphasising the importance of recovery and strategic workouts.

By Karl Hayes • 2 min read

Training

How to Tackle Hills on a Triathlon Bike (TT)

Climbing on a bike can intimidate new triathletes, but with the right strategies in gear choice, posture, and energy management, one can conquer hills efficiently and minimise fatigue.

By Karl Hayes • 3 min read

News & Racing

Ashleigh Gentle and Tim Berkel headline Huskisson Triathlon Festival

This weekend the 16-18th of February will see nearly 5000 swimmers, cyclists, runners and triathletes take part in the annual Husky Triathlon festival. This year is the 13th time the triathlon festival has taken place with fun runs, races for kids, ocean swims and triathlons to suit all abilities. “

By Karl Hayes • 3 min read

Training

5 Running Drills for Triathletes

Professional triathlete shares the top five running drills honed over eight years, emphasising technique over speed for maximum efficiency in performance.

By Karl Hayes • 4 min read

Interviews

Training While Pregnant From an Age Grouper & Professional

Dayna Wilkie, an age grouper, defies expectations by continuing her triathlon training during pregnancy, post a double arm injury, finding a new sense of motivation while emphasising the importance of listening to one's body.

By Karl Hayes • 6 min read

Training

The Essential Guide to Cycling in Winter

This comprehensive guide provides cyclists with strategies to optimize their training during the winter, emphasising the physiological demands and the importance of structured training plans.

By Karl Hayes • 4 min read

News & Racing

Laura Siddall crowned 2017 Ironman Australia Champion

After taking the plunge two years ago to leave her project management engineering role in Sydney and chasing her dream to be a professional triathlete, Laura Siddall has today secured her first Ironman title. Chasing the faster swimmer Karen Thibodeau (52:24) out of the water, it took Siddall (swim

By Karl Hayes • 2 min read

News & Racing

Yamba Northern New South Wales to get Ultimate Half Distance Triathlon

One of the most active event companies in our industry would have to be New South Wales based triathlon and multisport event company Elite Energy. CEO Mark Emerton is never afraid to try new concepts. With what he and his team are rolling out this year we are seeing continual new ideas being trialle

By Karl Hayes • 2 min read

News & Racing

Craig Alexander wins 2017 Husky Long Course

Australia’s most successful long-distance athlete Craig Alexander has won his fourth Huskisson Long Course Triathlon holding off all challengers to take victory over Michael Fox and Kieran Roche. The competitors all racing over a 2km swim, 83km bike ride, 20km run were all greeted with perfect conditions for racing.

By Karl Hayes • 2 min read

News & Racing

Iron Century couple moves in to their third week

In Sydney on Saturday January 28, 2017  a couple embarked on what some might say was an impossible adventure as they attempt to break the iron distance and half iron distance triathlon world records for the most consecutive days completing the distances. Fast forward 19 days and Deb Hazelden ha

By Karl Hayes • 2 min read