How To Ironman 70.3 Geelong: My Insider's Guide to Conquering the Course Master the Ironman 70.3 Geelong course through a local's eyes before the world's best pros descend on Victoria for the 2025 Pro Series opener. By David Deakin • 7 min read
How To How to Get Tri Famous - Your 15 Seconds of Fame Want to make the Ironman highlight reel? From epic finish-line dances to last-minute heroics, here are five sure-fire ways to get yourself featured in the official race coverage. By Shawn Smith • 2 min read
How To New Year, New Goals: How to Make Your Resolutions Stick in 2025 Stay on track with your 2025 resolutions by planning smart, breaking goals down, teaming up, and celebrating progress—because success is built on consistency, not perfection. By Shawn Smith • 2 min read
How To How to Buy Your Dream Bike Without Losing Your Mind (or Wallet) From cafe appeal to pro-level performance, buying a bike means balancing looks, functionality and fit—do your research, test ride and avoid flashy traps for the perfect two-wheeled machine. By Matt White • 3 min read
BINZ, GERMANY – SEPTEMBER 11: An athlete competes the race course during the Ironman 70.3 competition on September 11, 2016 in Binz, Germany. (Photo by Alexander Koerner/Getty Images) 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
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
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
How To How to Choose the Right Bike Based on Your Physicality and Avoid Injury Learn how to choose the right bike based on your physicality and avoid injury with these top tips. The first step in preventing cycling injuries is to set your bike up correctly so as to minimise overloading any one part of your body. While awareness of proper setup has improved along with the explo By Shawn Smith • 3 min read
How To Quick Tip: How to Run Off the Bike Emphasising the synergy between cycling and running in triathlons, this article reveals how optimising bike strength directly enhances your ability to maintain speed during fatigued runs. By Matt White • 2 min read
How To How to Master the Flying Mount for Faster Transitions Learning simple skills like how to properly mount and dismount your bike can save you precious seconds during the transition stage of your next triathlon. For the advanced, the flying mount and flying dismount is a skill that can take years to master. This skill is perhaps best left to those who are By Karl Hayes • 2 min read
How To Common Cycling Mistakes to Avoid on Race Day Learn key preparation tips for bike transitions, from gear and shoe checks to maintaining composure, ensuring you stay ahead in the race. By Karl Hayes • 3 min read
magdaem900 / Pixabay How To How to get more speed on your bike Learn how to be smart when you ride with these tips for improving your bike leg without breaking the bank. From experience, I've learnt that a few seconds saved here and there can really add up to a big overall time saving and is often a simple matter of preparation and making smart choices. H By Karl Hayes • 3 min read
How To From Age Grouper to Pro: Navigating the Athletic Leap with Greg Bennett Greg Bennett outlines the rigorous journey from amateur to pro triathlete, emphasising physical and professional acumen. By Shawn Smith • 3 min read
Tumisu / Pixabay How To How to Overcome Race Day Dilemmas There’s a lot that can go wrong in off-road triathlon and often, just getting yourself and your equipment to the start line is a challenge in and of itself. We like to say it’s not about the fastest in the swim, bike or run when it comes to off-road triathlon, but rather the athlete best […] By Shawn Smith • 2 min read
How To Navigate the Bike Buying Process Like a Pro Before investing in a new bike, consider lifestyle fit and post-purchase pride alongside technical specs and test rides. By Matt White • 3 min read
Photorama / Pixabay How To Bike first aid: my gears are playing up There are only two things you need to know about gears playing up – how to fix the rear derailleur and how to fix the front derailleur. Maybe you bent the rear derailleur hanger when packing the bike for travel; maybe the baggage handlers were less than gentle; maybe a cable moved. The reason is [& By Karl Hayes • 2 min read
How To How to prepare your bike for race day Nothing spoils race day like serious mechanical issues. It’s race season. Hopefully by now you’ve managed to moult off the worst of your thick winter coat to reveal the ripped and starving competitor that lurks within us all. Granted, this mythical uber-athlete is apparent in most other people who a By Karl Hayes • 5 min read
StockSnap / Pixabay How To How to Fix a Broken Chain Did your chain snap mid-way through a race? It’s rare but it does happen. Those who really like to be prepared will, of course, have the upgraded multi-tool that comes complete with a small chain breaker. They will also have the appropriate 10/11-speed quick link taped to the multi-tool. If you are By Karl Hayes • 1 min read
RobertoChignoli / Pixabay How To 3 Common Triathlon Bike Setup Mistakes Commonly, a reason for cramping in certain muscles is directly associated with an incorrect position or setup on the bike. There are many reasons athletes cramp on the run during triathlon. Incorrect pacing and poor technique excessively load up muscles and contribute to debilitating cramps. Aware o By Karl Hayes • 4 min read
skeeze / Pixabay How To Race Day Guide For Your Best Triathlon Bike Set-Up A good bike set-up will help you get to the finish line on race day while looking smart at the same time. Normally I'm banging on about bike fit and bike tech, but today we’re going down a different path. Looking at how people choose to set up their fluids, nutrition and spares on their [&hell By Karl Hayes • 5 min read
How To Triathlon for Beginners – Part 1: Equipment New to triathlon? Don't know what equipment is really necessary? Below are some basic swim, bike and run equipment tips for newcomers, to help you spend your money wisely when getting started in the sport of triathlon. This blog is brought to you by professional triathlete, coach and business By Karl Hayes • 3 min read
Skitterphoto / Pixabay How To Choosing the Correct Triathlon Saddle Finding a comfortable triathlon bike seat is no easy feat, but the rewards are great. The problem… What is the best tri bike seat? This is one of the most common questions I get asked in the workshop. It’s a difficult question to answer. The most important thing to know is that there is not [& By Karl Hayes • 3 min read
How To 7 Essential Tools and Equipment When Travelling with your Triathlon Bike I bumped into Jarrad Adams at the 2011 ITU race in Sydney. Jarrad was racing but had spent the best part of the week working on some of the bikes the ITU elite triathletes had brought to Sydney to race on. They had been sent ahead to be properly prepared for the race. I asked […] By Karl Hayes • 3 min read
How To Triathlon Bike Setup How important is bike set-up? In 1972 Eddy Merckx rode a standard track bike to the 1hr record of 49.43kph for an average power output of 455 watts. 24 Years later Chris Boardman rode an aerodynamic time trial bike to the record of 55.88kph for the average power output of 440 watts. Enough said. A s By Grant Giles • 8 min read
