Endurance Coach Jarryd

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Endurance Coach Jarryd I’m a multisport & wellness coach with a vision for you to achieve your full potential in work, life & leisure!

What does it take to bring a sporting event to life?Last Friday, the Qantab Adventure SwimRun became a reality.On paper,...
02/10/2026

What does it take to bring a sporting event to life?

Last Friday, the Qantab Adventure SwimRun became a reality.

On paper, it was a swim and run.
But behind the scenes, an idea had to be shaped, the location understood, the logistics aligned and the right people brought on board. Ultimately, it all had to become an experience the community could embrace.

Great sporting events aren't simply about a start and finish line. They’re about creating an experience around a place, a purpose and a group of people.

🙌 They can introduce people to places they might never otherwise experience.
🙌 They can create connections within communities.
🙌 They can inspire people to try something they didn't think they could do.

And they can turn an idea into something tangible.

Qantab reminded me why I’m so passionate about the potential of community-based sport and events.

The real opportunity is to create more experiences where sport, adventure, community and place come together. And where each one strengthens the others.

That's the space I want to keep exploring.

Not just organising events. Creating experiences that communities want to own.

After all, when people feel connected to an experience, they don’t just take part - they help carry it forward.


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(Deep appreciation goes out to Harakati International for believing in my vision and the potential of this event, as well as those lined up for Q4. Watch this space.)

Reminder: Join Tomorrow’s Joint Health Masterclass We’re looking forward to welcoming you to tomorrow’s joint health mas...
21/09/2026

Reminder: Join Tomorrow’s Joint Health Masterclass

We’re looking forward to welcoming you to tomorrow’s joint health masterclass with Consultant Orthopaedic Surgeon Dr Anastasia Athanasiou. Thank you to everyone who has responded and shared questions - they’ll help shape an informative and practical session.

Dr Anastasia will answer your questions on:

💪 Protecting and strengthening your joints
💪 Training smarter to prevent injury
💪 Knowing when surgery is necessary
💪 Returning to sport safely after surgery
💪 Building long-term joint care habits

📅 Date: Tuesday, 22 September 2026
📍 Online webinar: Registration link to be provided
⏰ Time: 8:30 PM Gulf Standard Time (GMT+4) / 6:30 PM South Africa Standard Time

Ready to join? Comment LINK below and I’ll send you the registration link.






19/09/2026

🚗 TRAINING ZONES 101: THINK OF THEM AS GEARS OF YOUR CAR

If training zones sound like a foreign language, this six-part series uses car gears to make them simple and practical.

Think of your body like a car. Your training zone is the gear you're driving in.

🔵 Zone 1 — 6th Gear
Very easy. Recovery pace. You're barely working.

🟢 Zone 2 — 5th Gear
Easy and comfortable. You can chat away. This is where you build your aerobic foundation.

🟡 Zone 3 — 4th Gear
Steady and moderate. You're working, but still in control.

🟠 Zone 4 — 3rd Gear
Hard. Talking becomes difficult. You're pushing towards your limit.

🔴 Zone 5 — 2nd Gear
Maximum effort. Short, hard and not sustainable for long!

🔴 Zone 6 — 1st Gear
Maximum effort. Short, explosive bursts that definitely cannot be sustained for long.

And just like driving…
You don't stay in 1st gear all day. 😂

Good training means knowing when to change gears — and when to ease off.

Over the next few posts, we'll look at what your body is actually doing in each gear.
Shift smart. Train smart. 🏁




📣SAVE THE DATE! SUB 90 MASTERCLASS - JOINT HEALTH - 22 SEPTEMBER 2026 Join me on Tuesday, 22 September for a practical j...
09/09/2026

📣SAVE THE DATE! SUB 90 MASTERCLASS - JOINT HEALTH - 22 SEPTEMBER 2026

Join me on Tuesday, 22 September for a practical joint health masterclass featuring an interview with Consultant Orthopaedic Surgeon, Dr Anastasia Athanasiou. We’ll focus on the importance of keeping your joints strong, training smarter, reducing injury risk, and understanding surgery and recovery options.

Dr Anastasia will be answering your questions around:

👉 Protecting and strengthening your joints
👉 Training smarter to prevent injury
👉 Knowing when surgery is necessary
👉 Returning to sport safely after surgery
👉 Building long-term joint care habits

📅 Date: Tuesday, 22 September 2026
📍 Online Webinar: Link to be provided
⏰ Time: 8:30 PM (GMT+4) / 6:30 PM South African Time

Mark your calendar and watch this space! Want the registration link as soon as it’s available? Comment LINK below and I’ll send it to you.






02/09/2026

New Season. New Training Approach. 🌱

As the seasons change, your training should change too.

Winter may have been about building the engine — strength, endurance, consistency and a solid foundation.

But as we move into spring, it’s time to start shifting gears. 🔄

More race-specific work.
More intensity.
More skill and efficiency.
More focus on turning your fitness into performance.

Your body doesn’t need the same training all year round.

Train for the season you’re in — and the athlete you’re becoming.

The goal isn’t to train harder every week.

It’s to train smarter, at the right time, for the right purpose.

🌱 Build. Adapt. Perform.

Endurance Coach Jarryd
TriDot Triathlon Training

RUNNING SKILLS SERIES | PART 4 OF 4: PACING🏃‍ DON'T JUST RUN HARD. RUN SMART.Ever started a run feeling amazing… only to...
24/08/2026

RUNNING SKILLS SERIES | PART 4 OF 4: PACING

🏃‍ DON'T JUST RUN HARD. RUN SMART.

Ever started a run feeling amazing… only to hit the wall halfway through?

That’s often not a fitness problem.
It’s a pacing problem.

Learning to manage your effort is one of the most valuable skills you can develop as a runner.

🎯 START CONTROLLED
The first few kilometres should feel almost too easy. Resist the temptation to chase the pace.

💨 FIND YOUR RHYTHM
Settle into a pace you can sustain. Your breathing and perceived effort are valuable feedback tools.

⛰️ RESPECT THE TERRAIN
Your pace will change with hills, heat, wind and fatigue. Adjust your effort—not your ego.

🔥 FINISH STRONG
If you’ve managed your energy well, you should have something left for the final kilometres.

The goal isn't to run every kilometre at the same pace.
The goal is to manage your effort so you can run your best when it matters most.

Four weeks. Four skills. One goal: Become a smarter, stronger and more efficient runner.

Which skill from this series are you going to take into your next run?

Endurance Coach Jarryd
TriDot Triathlon Training

⛰️ Hills are a Skill - Not a Punishment!Hills don't have to mean slowing down and suffering.With the right technique, yo...
19/08/2026

⛰️ Hills are a Skill - Not a Punishment!

Hills don't have to mean slowing down and suffering.

With the right technique, you can climb more efficiently, control your effort and become a stronger, more confident runner.

UPHILL ⬆️

🏃 Shorten your stride
🎵 Increase your rhythm
💪 Drive your arms
👀 Keep your eyes up
🔥 Focus on effort, not pace

DOWNHILL ⬇️

⚡ Let your stride open naturally
👣 Keep your feet quick
🧍 Stay relaxed and avoid leaning too far back
🎯 Look ahead and stay controlled

And remember:
Don't race the hill. Run the effort.

Your pace will naturally change with the gradient. The goal is to maintain a sustainable effort and keep your form together.

Every hill is an opportunity to build strength, efficiency and confidence.

Next time you see a hill, don't dread it. Own it. The view will be so worth it!⛰️💪

📸These pics are from 2017 UTCT 35KM – my first trail “run” which was mostly hiking with some downhill running and the chafing was to die for 🤣

Endurance Coach Jarryd
TriDot Triathlon Training

INJURED. NOW WHAT?For an endurance athlete, an injury can feel like more than just a physical setback.You lose training ...
11/08/2026

INJURED. NOW WHAT?

For an endurance athlete, an injury can feel like more than just a physical setback.

You lose training time, momentum and, sometimes, races you’ve spent months—or years—preparing for. Suddenly, the thing that usually keeps you moving is the thing you’re being told to stop.

But here’s the mindset shift: Recovery IS training.

🏃‍ Respect the injury — don’t try to “push through” pain that needs attention.
🧠 Give yourself permission to feel frustrated, disappointed or even angry.
🔄 Focus on what you can do rather than obsessing over what you can’t.
💪 Use the downtime to work on strength, mobility, technique or other areas your body needs.
🎯 Keep perspective — one injury does not define your athletic journey.
⏳ Be patient. Returning too soon can turn a short setback into a much longer one.

And perhaps most importantly…
Don’t measure your worth by your training volume, race results or Strava numbers.

You are still an athlete—even when you’re not training.

The goal isn't simply to get back to training.

The goal is to come back stronger, wiser and more resilient.

Injury is a chapter. It doesn't have to be the end of the story.

📸These pics are a throwback to a Saturday night in October 2022 in Cape Town, after Liezl Schoeman and I attempted our first Everesting Challenge run for mental health awareness. We managed “only” 4 410m+ in 13 hours, doing 45-minute repeats up and down one hill. My legs were aching, my toes were bruised, and after a good night’s rest, we drove back to Pretoria. Thankfully, these recovery boots helped ease the stiffness and soreness enough for me to share the driving load with my wife and get back in time for our Monday classes 😊

Comment if an injury has ever changed the way you approach training or racing 👇.




Happy National Women's Day to every South African woman who chooses courage over comfort. 💜Today we celebrate the athlet...
09/08/2026

Happy National Women's Day to every South African woman who chooses courage over comfort. 💜

Today we celebrate the athletes who rise before dawn, train through adversity, balance life's many demands, and continue to show up with determination and heart.

Whether you're chasing your first finish line, a personal best, or simply becoming stronger than yesterday, your resilience inspires us all.

Thank you for proving that strength isn't just measured in speed or distance, but in perseverance, character and the willingness to keep moving forward.

Here's to every runner, cyclist, swimmer and triathlete who is paving the way for those who will follow.

Happy National Women's Day! 🇿🇦

The future of endurance sport is stronger because of women who refuse to give up.




08/08/2026

Run smoother. Run stronger. Run smarter.🏃💪🙌

Want to feel smoother on your runs? Start with your steps.

Cadence is simply how many steps you take per minute — and a slightly quicker rhythm with shorter, lighter steps can make a big difference.

✅ Less overstriding
✅ Less impact
✅ Better efficiency
✅ A rhythm you can hold when the legs get tired

Try these cues on your next run:

👉 Quick, light steps — spend less time stomping the ground.
👉 Find your beat — smooth rhythm beats forced speed.
👉 Don’t reach — let your feet land under you, not way out in front.
👉 Stay relaxed — loose, controlled movement wins.

There’s no magic cadence number. The goal is to find the rhythm that helps you run smoothly, efficiently, and sustainably.

Small rhythm tweaks. Big difference over every kilometre.

Do you run by feel, or do you track your cadence?

📸 These pictures were taken during my recent visit to South Africa, where I took part in two events (one 15KM and the other 5KM) and placed second in both. Moving from a hot climate to a much cooler one was a bonus, but I needed more time to warm up — a good reminder to train where you are and adapt to the conditions around you.

Endurance Coach Jarryd
TriDot Triathlon Training

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