Rhys Harries Fitness Coaching

Rhys Harries Fitness Coaching P.T + group strength sessions based in Cardigan. Bespoke training plans specialising in endurance coaching. Sports Massage

Ironman wales 2026Another mad day in Tenby. You step out the bubble and it’s easy to think it’s dying off. You go down a...
14/09/2026

Ironman wales 2026

Another mad day in Tenby. You step out the bubble and it’s easy to think it’s dying off. You go down and you realise it’s as big as ever! Some amazing scenes yesterday.

Just want to say well done to these two in particular who have been some of the most loyal people I’ve ever worked with. Marc was an absolute warrior and despite not getting the time he deserved he dug in deep to finish his second Ironman. Guto had a goal of 12hrs and he absolutely smashed all our expectations to do 11.23. So strong and a testament and reward for all the hard work.

I’m absolutely blessed with these type of people at RHFC and I am beyond grateful to everyone’s loyalty and support, be it if you’re goal is Ironman or someone who needs a weekly fix of gym work to support the everyday challenges of life . Thanks all❤️

Ironman wales week. Spent so much time heavily involved in this event be it coaching or competing. Such a special event!...
09/09/2026

Ironman wales week. Spent so much time heavily involved in this event be it coaching or competing. Such a special event!

There’s loads of tips that people will give but one of the most important things in my opinion is to always be ready, flexible and focussed for when or if something doesn’t go to plan. It never goes as 100% as you want on paper. The most important thing is to process and adapt and move on from what’s changed as soon as possible. Don’t dwell on it!

Other little pointers
1. Don’t get too obsessed about precise swim times. It can vary in this swim

2. Have a nutrition and hydration plan. Don’t wing it or wait until you’re hungry

3. If your guts start playing up on the run remember that coke cola is the best. Little sips every feed station along with little sips of water. As soon as you take nothing on for a long time you are going to be in suffer trouble

4. You will definitely be wrecked on the run. Don’t think you’re failing, especially if it’s your first time. Suck it up and keep moving.

5. Best atmosphere of any event ever! Enjoy

You can always be prouder of walking the walk and failing, than being one of these people who talks the talk but never walks 🤝

Felt like two hambons hitting London and trying to navigate everything to do a fitness race we qualified for called dead...
06/09/2026

Felt like two hambons hitting London and trying to navigate everything to do a fitness race we qualified for called deadly dozen. Twelve 400m runs, and twelve exercises. 40mins of focus and intensity. A global event so this was their version of a world championships.

We were in the 40+ category and surprised ourselves with a third place finish. Back in January I told one of the boys whilst sitting in Greggs, drinking A star coffee, that I had a goal to pick up one of these flags. Today the collection begins 🙂

27/08/2026

Moved to a new Personal Training studio. A few more bits to polish out and get but the same business in a fresh spot, one floor down.
Year ten of business, as we chip away at things slowly

Thanks to all who came to do the summer fitness competition. Grateful for those who helped out with some judging and to ...
23/08/2026

Thanks to all who came to do the summer fitness competition. Grateful for those who helped out with some judging and to those who came to support, and finally thanks you Jake EV Wales who made the medals.

Time to move on from the hot box so it was a fitting way to end with massive efforts and some drinks to end a great day 🙂

06/08/2026

I put this together the other day. Didn’t know about posting, but we don’t ask him to do anything, it’s just a toddler in Toy Story crocs taking in everything he sees then deciding he needs to show us how it’s done ❤️

More Hyrox yesterday. Position was 4th. Absolutely loving racing, even with young kids and mediocre expectations because...
02/08/2026

More Hyrox yesterday. Position was 4th. Absolutely loving racing, even with young kids and mediocre expectations because no one really cares how good you are. It’s good to remember that. I’ve spent twenty years racing and I still love it. I’ve enjoyed longer endurance challenges but they feel “too much” with young kids. This has filled my void immensely and I’m enjoying meeting new people from different sporting backgrounds. I train 30-60mins 5-6 days a week. Sounds a lot to some but it isn’t a lot when you’ve spent years doing long distance events, as it used to be double that. Don’t really miss that I’ll be honest. There’s too many other good things happening in life for me to be overly detailed or committed to training. Don’t let that fool you to think I’ll give you an easy time mind!

When are we racing again 😆💪

We are having a little summer competition at RHFC. I have about four spaces remaining. If it takes your interest send me...
28/07/2026

We are having a little summer competition at RHFC. I have about four spaces remaining. If it takes your interest send me a message

Aug 22nd. Solo or pairs. Max distance or reps on the machines or exercises. No running. Doable weight for the exercises. Everyone does four minutes each station. Beginner friendly. Will take about 40mins. Costs £20. Social in the evening optional.

What’s not to love 😂💪

Yes, the poster is chat gbt 😜

Special shout out to Sara who raced in the European age group championships in duathlon today. She picked up a silver me...
12/07/2026

Special shout out to Sara who raced in the European age group championships in duathlon today. She picked up a silver medal. Absolutely fantastic to see reward for a lot of work 🙂💪

Hyrox full send. These races are going from strength to strength. The level keeps improving. Had a good blast on Saturda...
30/06/2026

Hyrox full send. These races are going from strength to strength. The level keeps improving. Had a good blast on Saturday then Sunday with the event offering half the run it opened more doors for opportunity. Great to see some people getting stuck in and some others doing it for the first time. My wife was our man of the match 😂 getting another competition done to good level not long after having our second child.

Noa just wanted to go on the bouncy castle or play race then after his first Fanta experience he was popping out burpee broad jumps and lunges and wanted to take his top off. I said “don’t start that last one boy” 😆

Maybe Fanta is the secret performance weapon 😆❤️

Da iawn pawb, great weekend and it was great to see a couple doing the long course weekend and a big hike called the mighty hike.
Love events, love all events. Monster ones, short ones, multiport whatever, but love these gym ones like Hyrox . They are accessible, you can do them paired if you want, you can do events without running and it gives some purpose to strength work at times, and you don’t need to do extreme amounts of training to complete. To win is like any other sport . It takes a lot, but you can come last and technically win if you look at it in the right way 🙂

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