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Rehab Hamdy - Triathlon Coach

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Cairo, GA
Rehab Hamdy - Triathlon Coach

USA Triathlon Level 1 Certified Coach Olympian Triathlete

04/08/2026

Any triathlete can run fast fresh but few can run well fatigued….

One of the biggest misconceptions I see are athletes judging their run ability based on how fast they are on fresh legs, on the track, in intervals or during standalone sessions.

But triathlon doesn’t start with a fresh run.

It starts after the swim and more importantly after the bike where everything changes.

Athletes can hold strong paces in training but once they get off the bike that pace fades, stride changes, posture drops.

So the question is not:
“How fast can you run when you’re fresh?”

The right question is:
“How well can you run when you’re fatigued?”

When your legs are heavy.
When your heart rate is high.
When your body is asking you to slow down.

In triathlon, the best runners are not always the fastest in isolation.

They are the ones who maintain control, hold their form and perform under fatigue.

03/25/2026

USA Triathlon Level 2 Coach 🔥

After 6 months of dedicated study, continuous learning, active engagement with fellow coaches, and exchange of experiences, I am proud to have my USA Triathlon Level II Coach certification.

I would like to express my sincere appreciation to for providing an accessible online pathway that supports international coaches. I am also grateful to for his guidance and support throughout this journey.

Continuing to dream…

11/08/2025

Progress in Endurance Sports Is Not Measured in Numbers Alone….

In endurance sports, improvement is often spoken about through numbers, pace per kilometer, watts on the bike, lap times in the pool, training hours. These numbers give structure and direction. They help us measure fitness, compare performances and understand progress over time. But progress in endurance sports does not happen in numbers alone. The most meaningful improvements take place beyond what can be written in a training log.

Progress happens in the mind. Endurance athletes learn how to suffer with purpose. They learn how to stay calm under fatigue, how to keep form when the body wants to break and how to make decisions under pressure. These mental adaptations are rarely celebrated but they are the ones that define long-term athletes from temporary ones.

There emotional progress the ability to handle disappointment, injury, slow improvement or unexpected setbacks. Many endurance athletes go through moments where they doubt their abilities. Yet continuing to train through uncertainty is one of the strongest indicators of growth.

Progress also shows up in tactics, It’s not just about how fast you can perform, it’s about how you use your energy during that performance.
The same applies to nutrition. How an athlete fuels is part of training, not something separate from it. Progress is learning what to eat before, during, and after sessions to maintain energy, support recovery and avoid exhaustion.

Because the real progress in endurance sport is not only how fast we become but who we become along the way🙌🏻

11/02/2025

Ironman 70.3 Turkey 2025, finished in 5 hours 4 minutes! What a solid performance!

Another inspiring story…
Two years ago, we did our first Ironman 70.3 in 6 hours. Since then, we’ve made huge progress together not just in physical training but also in mindset, nutrition and pacing strategy.
Hussein finished exactly as we planned 🙌

We’ve been through ups and downs, injuries, and tough moments but as always, we handled it all.
Thank you Hussein for always believing in me. I couldn’t stop my tears during your race I’m so proud of you

10/01/2025

Hello 27, you look stunning on me🌹

08/09/2025

Another year of commitment. Another year of hard work. Another year of showing up.

Two years ago, I took a step that changed everything, I opened Root Multisport with nothing but PASSION, belief and a heart full of dreams.

I didn’t know what the journey would look like.
I just knew I had to try.

There were hard days quiet mornings with just one or two athletes. There were moments when I questioned if I could really build something lasting. But I kept showing up.

I thank God for giving me the energy to wake up each day and keep going, even when I felt tired… even when I was injured… even on the days I felt like giving up. Thank you to everyone who believed in me.

06/18/2025

These past few years taught me not to just follow the usual path others take but to search, try, fail, learn and grow.

Because hidden inside each of us are strengths, skills and dreams waiting to be discovered, we just need to give them a chance.

It’s only when life pushes us, when we step into the unknown, that we truly realize
we’re capable of so much more than we ever believed🤍

06/06/2025

The world is the same, but how we see it changes everything...

06/03/2025

Monica is the first athlete I ever trained and the one who made me fall in love with coaching. She didn’t come from a sports background, but what she brought was even more powerful, relentless commitment and passion.

From day one, I watched her show up, even after 9-hour workdays, never missing a session, always giving her best. Two days ago, we crossed a new milestone together🥹 her first Olympic distance.

We prepared not only the body but also the mind, dialed in the nutrition and built a strategy for performance. She was ready.

But races are unpredictable. I saw her drop to the ground mid-run, her knee swelling, pain taking over. Four minutes later, she stood up. Collected herself. And ran.

Same pace. Same heart. Same passion.

She finished 3rd in her age group and 10th overall.

Triathlon growth isn’t just about physical training. It’s about the fight inside you, the decision to get up when everything tells you to stop.

Monica, thank you for reminding me why I coach🙏🏻🔥

05/31/2025

So proud to have this team by my side🥰 growing, grinding and getting better together🔥

05/06/2025

I want to share the journey of this champ, Nardin.

She is 34 years old, lives in California. In January, we ran a 21km race together. Then on February 5th, 2025, she told me she wanted to do her first triathlon — Cal Tri Ventura sprint distance race on May 4th. (It’s just 3 months to race day) 😅

Nardin had only a little swimming experience, so we started by improving her swim technique. She looked for a road bike, and we practiced riding. Later, she learned how to use cycling shoes and how to clip in and out safely. We also began building her aerobic base for cycling and swimming.

We found out the race needed a wetsuit, so we looked for one that fit her well😅 Then we practiced taking off the wetsuit quickly for the transition. We practiced multiple race simulations to prepare for every detail👌🏻

On race day, Nardin was ready. She did her first triathlon!

Even with her busy life, she worked hard and stayed focused. I’m very proud of her and I love how fun, strong, and a little crazy she is for chasing her goal!

12/08/2024

Finally ending the 2024 season, a year full of ups and downs, new experiences, lessons and achievements. I’m so lucky to have such hardworking and inspiring athletes on this journey. Proud of each one of them!
Let’s see what 2025 will bring for us! 💜

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Tolip Garden Hotel
Cairo, GA

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