Endurance Coach Jarryd

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

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

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

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 👇.

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

28/07/2026

Running Form – Build Speed Through Better Technique

Run smarter before you run faster.

Many runners believe getting faster means pushing harder. In reality, the biggest gains often come from moving more efficiently.

Good running form helps you:
✅ Conserve energy
✅ Reduce injury risk
✅ Improve endurance
✅ Finish stronger

Focus on these four fundamentals:

🏃 Run tall – Imagine a string gently lifting you from the top of your head.
💪 Relax your upper body – Loose shoulders and relaxed hands reduce unnecessary tension.
👣 Land beneath your body – Avoid overstriding. Your feet should land almost directly under your centre of mass.
➡️ Lean from the ankles – A slight forward lean lets gravity work with you instead of against you.

Perfect form isn't about looking like an elite runner—it's about finding an efficient movement pattern that works for your body.

Small adjustments today can make every kilometre feel easier tomorrow.

What's one aspect of your running form you've been working on lately?

21/07/2026

Tonight’s the night: Join the Sub90 Masterclass on the Athlete Environment.

Here are a few challenges athletes have shared with me:
👉 Hot, humid summers and occasional sandstorms often force training indoors
👉 Work, family, and travel commitments can make consistent training difficult
👉 Limited access to swimming pools, varied roads, or hills can affect training quality
👉 Fatigue, injuries, low confidence, and motivation dips can impact consistency from time to time

Tonight, I’ll be diving into the Athlete Environment in our next Sub90 Masterclass — and if you want to understand how your surroundings shape your training, this is one to join live.

An athlete’s environment matters — from coaching and support to culture, communication, and daily habits. Join me as I unpack how your current environment can help you train, adapt, and thrive.

We’ll cover:
✅Training in extreme weather conditions
✅Balancing your training with real life
✅Adapting to your training environment, wherever you find yourself
✅Recovering well, building confidence, and staying consistent

📅 Date: Tuesday, 21 July 2026
📍 Online webinar — link to be provided
⏰ Time: 8:30 PM (GMT+4) / 6:30 PM South African Time

It’s happening tonight, so don’t leave it too late. Comment LINK below now, and I’ll send you the registration link.

19/07/2026

Thoughts on progression (or not) in sport? Ready. Set. Go. 🚥

The race director of the Tour de France rebuffed Tadej Pogačar’s suggestion that the race ought to be moved from its July slot due to rising temperatures, insisting that the Tour will never not take place in peak summer.

Record-breaking temperatures and heatwaves have gripped Europe throughout June and July, making conditions at the Tour extremely difficult for the peloton, roadside fans and everyone else covering the race.

Speaking after stage nine, held under 38°C sun, the race’s leader and defending champion Pogačar proposed a radical shift to combat climate change.

“If I had the power I would change all the calendar and not race in July and August in hot places. I’d do a completely different calendar, but it’s not something I can do,” he said.

But when speaking with Cycling Weekly just a few days later, the Tour’s director Christian Prudhomme said that Pogačar’s idea was a non-starter.

“For me, it’s not possible… not while I’m in charge,” Prudhomme said. “Not because I don’t want to, but because the Tour de France is July. It’s France in July.

“When France gave people paid leave in 1936, that was the start of the popularity of the Tour de France. People came out to the race on their bikes on holiday. That’s the Tour de France. It’s so much more than the biggest bike race in the world."

Full piece on our site now, linked below!

📸 📝