Reflecting on a great day out at the @fredwhittonchallenge ….
Here are 5 little tips to help you climb or get more from them hills⬇️
✅Ride climbs that you enjoy or suit your abilities. Maybe it’s short steep punchy ones, or longer shallower ones. Maybe ones that have just been resurfaced and are buttery smooth🫶🏼We tend to do well when we do more of the things we enjoy, don’t we?
✅Train on them. Do your interval sessions on them. Don’t overly stress about rest durations or interval lengths, just go out and use the climb as the “work”. Each climb will have its own work:rest ratio making it unique.
✅Pretend you are a “climber”. Bit of a cheesy one but when I first started cycling in 2008-2009 I copied the styles of top Pros on TV. Emulating their cadence/gear selection, hand positions and rocking motions. Everyone has got their own style, find what works.
✅Forget average speed. Tough one this, but I’ve recieved enough daft comments on Strava over the years about my average speed when I do hilly rides🤣. At the end of the day, a hilly day isn’t going to be fast, and I made sure that didn’t get in my head from the beginning.
✅Pace them. Not just one, all of them, throughout the ride. This is still something that even the most experienced riders get drawn away from. Surging at the bottom of climbs and, if they saw their power, fade away as the climb drags on. Not all climbs favour an easy start and hard finish but it’s a good exercise in discipline to start steady and gradually increase the pace to the top. If you do this throughout a 2000m+ elevation ride you’d see the benefit to pacing those climbs🔋💪🏻
Thanks for reading🫡follow for more of the same🤗
#cyclingtips #cyclingclimb #cycling #cyclist #roadcycling
@joeljamesonphotography 🔥📸
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POV : climbing the 30% gradients of the legendary Hardknott Pass, in the @fredwhittonchallenge , with no trending audio⛰️
140km in to the ride and this section hits after 1.5km at around 17% beforehand!
Have you ridden this monster?
#hardknottpass #fredwhittonchallenge #cycling #cyclist #cyclingclimb
2nd at Ironman 70.3 Western Sydney 🥈
An opportunity missed to display my recent training progression on the race course. There’s always valuable learnings to take away from racing, and I just failed to follow my plan out there.
Nonetheless, it was great to race on Aussie soil and experience so much support out on course. Thank you 🫶🏽 I’m looking forward to another great opportunity in Slovakia in a few weeks.
As always, biggest thanks to my Team, sponsors and supporters 💕
📸 @ironmanoceania
Data Drop ✌🏼. I LOVE numbers so wanted to give you an insight into some data from racing the Région Pays de la Loire Tour last month! Any questions, drop me a comment or message 🙌🏼
@paysdelaloire (Race) @polarglobal Loop (Sleep) @styrkr.uk@ultrahumanhq
Traka 200..How was it? Ya, face says it all.
6th.
Not what I wanted, not what I expected.
Not super happy, but not too disappointed.
Still, many things to be proud about, better than last year and I can take away some learnings.
1 year until we try again!
...Won the podium champagne spray tho 🍾 😉
Thanks @ribbleoutliers@mucoff.road and @precisionfandh for the support these past few days 🙌🏼
ily @josielori and our finish line hugs 🫶🏻
Onwards.
#thetraka #gravelracing #gravel #professionalcyclist #racing
Traka 560 - P5 first ultra, first time riding at night.
The women in this sport are something else. It was going well until hour 12 some stomach issues, then I ran out of food completely at 5am. I’d planned to use 24hr vending machines but couldn’t find any, and the petrol stations were either closed or pay at pump only.
I wasted so much time looking for food and knocking on the door trying to get Spar to open early. Ended up riding the last 5 hours on nothing but a can of coke. I came up with every reason to stop, but I’m proud I stayed in it and finished. Wish it had gone better, but it’s a big learning process. Note to self: a 42t chainring is not the one for this race. Maybe I’ll be back, maybe I won’t
Big thanks for @weareogt for the incredible support as always
My first time at @ironman70.3westernsydney tomorrow and I’m looking forward to a FAST day all round 💨🤩
For those tracking at home, 6:50am start time 🫶🏽 see you out there!
📸 1-5 @koruptvision
Brick sessions (back-to-back run–bike–run workouts) are essential for duathletes because racing isn’t just about being good at each discipline—it’s about handling the transitions under fatigue.
A well-structured brick trains both your physiology and your race-day execution. Here’s a progressive example of a key duathlon brick session:
Run 1 🏃♂️:
Starting with a tempo 10K run immediately puts your body under sustained stress at a controlled but demanding pace. This simulates the opening run leg of a duathlon, where pacing discipline is critical. You’re training your ability to run hard without blowing up, while also setting up the fatigue you’ll need to manage on the bike.
Bike 🚲:
(90mins + with 20-30min zone 2 pre/post interval).
Moving into a 20-minute tempo bike interval teaches your legs to adapt to a completely different movement pattern while already fatigued. This is one of the biggest challenges in duathlon—your neuromuscular system has to “reset” from running to cycling. Riding at tempo rather than easy effort is key here: it mimics race intensity and builds your ability to hold power despite residual fatigue from the run. This can be adapted to 2x10 min tempo blocks or 5x5mim threshold.
Run 2 🏃♂️:
Finishing with a fatigued 5K run is where the real value of the brick session shows. This segment trains your body and mind to run efficiently when your legs feel heavy and unresponsive after the bike. It improves running economy under fatigue, mental toughness, and pacing awareness—arguably the most decisive phase of a duathlon.
Overall, this type of session is powerful because it:
- Replicates race-specific fatigue and intensity
- Trains smooth, efficient transitions between disciplines
- Builds confidence in holding pace when tired
- Exposes pacing mistakes in a controlled training environment
If you can execute sessions like this consistently, race day feels far more predictable—and manageable—because your body has already rehearsed the exact demands it’s about to face.
Want to know more about coaching, get in touch for a free consultation.
#embraceprogress #akcoachingfitness #duathlon #coaching #fuellingambition
