RPG

RPG Endurance Sports Coaching. Triathlon and Endurance Sports Coaching from Tim Reed and Clint Rowlings

Highly personalised online coaching and group swim, cycle and run sessions that cater to all fitness levels in the Byron Bay/Ballina region.

RPGers assembled.
13/09/2025

RPGers assembled.

10 min PB and first flag for at under the 1:1 guidance of Coach .martin at HYROX Perth last weekend.3rd Place – Men’s ...
11/09/2025

10 min PB and first flag for at under the 1:1 guidance of Coach .martin at HYROX Perth last weekend.

3rd Place – Men’s Open Solo (45–49 AG)

After nearly a decade of Ironman training Knoxy is responding the training switch up really well. Todd implemented a solid training block focusing on bilateral + unilateral strength gains to benefit both the running and the stations. The running training revolved around the classic polarised run intensity that we know works in endurance sports to get super fast but is largely lacking in many Hyrox athletes programs.

Consistency over craziness.

Next stop: Melbourne in December.

09/09/2025

I’ll keep banging on about it. You don’t need high performance programs and talent ID with kids. You just need to give kids the affordable opportunity to participate in sport. Thanks to for letting Big Artie jump in.
A great guy, Harry Rourke ran a free triathlon decades ago for the small community of Lord Howe Island which was and my first taste of triathlon that planted a seed that sprouted much later in our 20s. Without that experience I doubt we would ever have been interested in taking it seriously down the track.

Further thoughts in the education section on the RPG website. Link in bio

08/09/2025

Quite the season for getting his 3rd IM 70.3 Victory win this year with a smooth sailing victory at IM70.3 Santa Cruz on Sunday. That’s 20 x 70.3 victories over the course of the Appoconda’s career which is a huge achievement. 

Both Appo and I know well the burnout well that can come from chasing the 8hr racing game too long and really wanted to avoid that given the major goal is a Kona performance Appo can be super proud of in 2026. 

To do that, we had to bring back the love for the game and go back to regular IM 70.3 racing in 2025. 

Less volume, more of an Olympic distance styled weekly plan, using the races as the only real ‘emotionally deep’ sessions. 

A few interesting stats.. 
An average of 75 hours of training per month the past 9 months. 

That’s about 18-19 hours a week. Some of my age groupers do a lot more than that and hey, that’s definitely not wrong. Different athletes, different responses to the training stimulus so different loads are needed. 

CTL is very low relative to most pros winning 70.3s and even very low for Appo. To the point even Appo was worried about to which I politely replied:
 “Who gives a $&%! Race performance is the metric that matters most and you’re getting faster not slower every race”.
A relaxed and joyful Appo is a dangerous man to race.

Reedy.

07/09/2025

Amazing to be part of the start of the 2026 journey. The progress in one weekend has been mind blowing.

Friday life tips: Be like The mega mayor of Port Mac races and trains hard without it getting in the way of smiling and...
05/09/2025

Friday life tips:
Be like

The mega mayor of Port Mac races and trains hard without it getting in the way of smiling and supporting others as much as he can.
Be like Joel.

win for 🔥🔥🔥🔥🔥🔥After a year away from racing, the birth of his first child and joining under it was time to test the ...
04/09/2025

win for 🔥🔥🔥🔥🔥🔥

After a year away from racing, the birth of his first child and joining under it was time to test the waters again.
The goal for the weekend was simply to enjoy being out on course, set no expectations, and race… The result? An overall win!

A choppy swim, hot and hilly bike, and a very exposed run — typical Malaysian extremes!

Well done 👊🏼

PBs and smiles a plenty from the RPGers at but have to first highlight the Lizard’s cracking performance taking 5th Au...
01/09/2025

PBs and smiles a plenty from the RPGers at but have to first highlight the Lizard’s cracking performance taking 5th Aussie in the elite field.

The challenge is real as tried to accommodate everything he has going on from to Dadding, to swimming and cycling and more. Lots of adjustments as we go but he got his goal with a cracking performance!

You've only got so many times you can properly go to the well. Don't use them up in training sessions and not be able to...
16/08/2025

You've only got so many times you can properly go to the well.
Don't use them up in training sessions and not be able to dip to the depths of your soul when it counts in races.

Weekend wisdom from the man behind , the powerful In his own words "Size only matters when it comes to the size of yo...
15/08/2025

Weekend wisdom from the man behind , the powerful

In his own words "Size only matters when it comes to the size of your dreams. Dream big but obsess on the next small step, not the final outcome to keep moving towards realising that dream."

We tried to keep some heavy bike load in their week lead up to slow them down but it didn’t really work. 45:36 for both ...
13/08/2025

We tried to keep some heavy bike load in their week lead up to slow them down but it didn’t really work. 45:36 for both and at

Unless AI starts getting a lot more ruthless, human coaches jobs are safe.
13/08/2025

Unless AI starts getting a lot more ruthless, human coaches jobs are safe.

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