Why do we train? What is the exact reason that you find yourself planning your day around “training hour”? Or why is it that you plan weekends and holidays around your training schedule? I can bore you with all the hormonal excretion that happens and what causes your addiction to training. But do you truly understand the term exercise? Do you know the reason for it?

If you look up the word 'training' or 'exercise', you will find these key words: “to improve” or “to maintain”. Nowhere do you find the words – “achieve” or “compare”. With coaching different types of athletes, it is interesting to see how athletes approach training sessions differently.  

You might associate with one of the following types of athletes:
i. You either squeeze in the session and shorten your warm-up, or not even bother with the cool down;

ii. You cannot decide what effort to cycle or run on, especially with the wide range of data focus that is given to you. You need that precise number so you can achieve exactly that;

iii. You are not even bothered by reading the full workout, and halfway through start doing your own thing. Because, if you just get to the total time or distance scheduled, you did it;

iv. You don't feel well but you still get the session done because you are scared the coach might think you are not doing your part; or

v. Maybe you are the athlete that is doing everything by the book, exactly as the program suggested. Not a minute longer or shorter. Not a watt more or less. 

No matter where you find yourself in between these examples, the point is the session gets done and Training Peaks shows you have a green week. But the question is, did you improve during the session or did you only achieve? 
Isn't that what I want as a coach anyway? Athletes that are achieving the goals of each session. NO!!!

I want athletes that understand WHY they are doing the session and how it fits into their bigger picture. Training is not just achieving the goals set out, as goals and metrics in fact limit us. If I ask you to give a max effort for 30 seconds, there is no way I can put a number to what your max effort would be during the session. Because max effort means the maximum effort that you have, and can give, during that specific interval. If your max effort is 250 watts, and not your normal 300 watts, then that is your max effort for that day! It doesn't mean that you are not improving and that you are the weakest you have ever been. It simply means that you are out of gas today but still improved muscularly and metabolically on what you had in you for the day. Same goes for doing long runs, for instance. I always say, you need that shit run to have better runs tomorrow or the next week. Remember, your body needs to stimulate and awaken a lot of physiological factors, in and around the muscle fibre to start improving from the load and volume given to it. Sometimes an extra recovery run or swim on a long bike or run day is given to you - you think that there is no way you can do this session, your body is tired and you need to recover... uhm that is your recovery! I did not give you that session thinking you are going to feel good or that you’ll improve anything other than blood-flow through the muscle. 
My point that I want to get to is - start trusting your own body and start being in sync with what you’re doing! For once, do not run or indoor bike with music and just listen to your body… listen to your breathing and feel if you are working with the right muscles. Are you pushing and pulling on the bike? Do you have good posture on the run with feet striking right underneath you? How is your posture during long run or bike sessions and what can you do to be more efficient? What can you change other than just pushing through because you need to finish 90 minutes of running to achieve and tick off the session?
​
Trust us as coaches to generate the best possible program specifically for you. Understand terms like slow, easy, recovery, steady and fast. Try to improve with each session, no matter what the data says. Why do you think consistent training leads to success? It is just the everyday improvement. If you don't understand your program, then the following is important… Ask us! 

I can give the same program to 10 different athletes, with the same capability and talent and their outcomes would still be different because it all depends on how each session is being done.  
No matter what the metabolic, nervous system or physiological adaptations were during a training session, the biggest improvements would come if the psychological improvement was there as well. I am definitely not saying that you can just believe in yourself and you'll be fit, you need to put in the work, but you need to believe that you are getting the work done properly. 
Go and improve in every training session so you can achieve during races! 
 That is what training is for.

What a great day out racing this was. Ever since lockdown this was one of our first big races back. I don't know what I enjoyed more, seeing the athletes race and the huge improvement they made or witnessing how they cheer each other on and really just trying to get the best out of each other. 

Thank you Team Trivium for making everyone feel welcome. We do race with big heart - support with an even bigger heart and we definitely do not disappoint in celebrating our successes. Each trip, or event with Team Trivium just gets better and better! 

Results for the Sun City 2021 Ultra & Sprint race is as follows:

Because of the repetitiveness off our endurance sport it can cause a lack of mobility and a lot of related issues if not addressed.  Stifness in the hips and thoracic spine is not unfamilliar topics for triathletes. Also, hip dysfunction can be a misterious proponent of injury. How can you avoid unneccassary injury? 

But what is mobility and why do I give you (my athlete) a mobility session every week? 

In short Mobility is an active movement around a joint.

With good mobility you will be able to perform movement patterns and move through full range of motion of that patterns with no restriction of soft tissue, joints, joint capsule and motor control. 

Why do you have poor mobility? 
i. Joint stiffness
ii. Tissue immobility
iii. Impaired proprioception 
iv. Weak stability around joints
v. Daily bad habits in posture like sitting with bad posture in front of the computer or desk

A lack of good mobility can have a negative effect on training and performance because of the fact that you do not have full range of motion and also can be because you lack strength through that full range of motion. You will end up to compensate, and recruit other muscle tissue and then ending up over stressing that muscle or messing with proper biomechanics for efficient swimming, cycling or running.

Don't confuse flexibility with mobility. Flexible athletes will be able to stretch their soft tissue (muscle) but can have weak mobility. Athletes with good mobility will be able to perform movement patterns through full range of motion and will not be restricted by muscle tissue, the joint capsule or motor control. 

You can not just focus on good mobility and not focus on stabilising exercises. The joint will be moveable after proper mobility training but that doesn't mean the new range of motion created is controlled and stable. That is why it is so important to focus on hip / lower back / thoracic spine and ankle stabilisation combined with proper mobility training. 
For me as coach I want you to do the mobility sessions so we can get to proper mobility and then work towards more stability exercises. We need stability to create proper stiffness in the skeleton and the fascia so that you as athlete can absorb the impact from all the pounding. If you can't absorp the impact and are stiff in the joints you use more energy, which normally is seen during long full ironman races. The better your body can absorp and take the beating, which you get through volume training and not just mobility and stability, the longer you will be able to keep up the speed.

The benefits of proper mobility I would sum up in 4 ways.
1. Muscle = Muscle and tissue recruitment is beter which leads to more force all around the joint as all fibres can be active
2. Joint = To quote Michael Nystrom as he sums it up so beautifully;
"From a joint’s perspective, when the axis around the joint is able to achieve its full motion, the muscles around the joint work in unison to apply equal forces around the joint. If the joint in unable to achieve its proper mobility, joint health can suffer by changing the axis of the joint."
3. Biomechanics = Good mobility will help with proper aerodynamic bike fit and good running form. Also to become a better effecient swimmer if you can use strength through full range of motion.
4. Daily habits = Our bodies are designed to move in more diverse ways than just traveling through space in a specific plane. 
​
Make sure to grab the opportunity on Tuesday nights and don't miss Trivium's mobility sessions. We will be progressing each week. If you're thinking of doing the full ironman next year, you can not miss a session. 

Good mobility = Free speed

​Magda Nieuwoudt

by Magda Nieuwoudt

We schedule a casual run on a nice and sunny Saturday morning. For some it will be their first run out, as they took the word 'lockdown' literally and never left their house (for running). For others this will be the day where they show off that they could get their butts out in the cold and kept (kind off) in shape during the strange, unfamiliar times. 

Raise your hand when I describe you.

The over thinker - your clothes are laid out the night before and you can't decide whether you would be running in the very short black socks which match your hat or are you going with the longer blue striped socks, as it will match your eyes. The laid back athlete - where you realise at 10pm on Friday evening that you still need to buy coke and water for tomorrow's run, but you will get it from the garage because you also need to fill your tank with petrol, even though you are starting this run at 06:30. The extremely excited one - who drinks tea at 2am because you just can't get yourself to switch off and get some shut eye. Or the planner - who printed shirts and have already planned the route exactly from start to finish. Included in these planner athletes are the ones who had shirts, scouted the route the weekend before, organised two support vehicles and a supporter on a mountain bike and managed to still get lost. Or are you the one that got it done and just left, because it was about the run and not the coffee afterwards. 

No matter where you categorize yourself, we all had one goal in mind - to have fun while celebrating our health, which we all achieved on this day. I always enjoy spending time with my group of athletes as we all have a way to enjoy and celebrate each other's accomplishements even if it is so far apart from one another. 

This blog is to thank each athlete on the huge part they are playing in the success of Trivium Triathlon, without you Trivium would be nothing. Thanks for the positive and vibrant energy I feel when we are around each other. Whether you are the one that shows up and gets it done everytime, the one that gets it done and supplies additional entertainment for the group or gets it done with certain exagerated elements, each and every one makes Trivium feel like a family. 

At Trivium we celebrate our health by being active and striving to be the best you everyday. 

How you show up for any given day will set the tone for the rest of your day. 

Make it count!

Never ever have I EVER thought I’d be part of a triathlon club...not even talking about participating in Ironman races!  I have friends who  participate in ironman races quite regularly.. and they always seem to intimidate me a bit.. until I started dreaming about completing my own 70.3.

I could not swim, I did not have a bike, and I’ve never even ran any race.  December 2017 a couple of my friends from church decided they want to do the Durban 70.3 the next year.. so that is when it all started, I started dreaming.. and I also completed my first 70.3 in June 2018.  

Now to make a very long story short.. I did not have the best of first half-ironman experiences!  Biggest factor contributing to this was the fact that I got lost on the bike route (those that know me will start laughing now, because they know I have NO sense of direction, and I get lost VERY EASILY..).  I finished the race, I got my medal, but it was a semi-traumatizing experience to me, as at least 4 officials either yelled at me or got very upset with me.. I eventually had to restart the second loop of the bike leg, being completely alone on that high-way.. trying to catch-up from behind, and finished the rest of the bike and run route almost completely alone on the course.

After my race in June 2018 I read a Trivium blog post on Facebook from a school friend of mine, Hendrik, where he described his experience of joining Trivium, the coaching, and completing a 70.3 with them (compared to all the previous ironman races he did). 

I started dreaming again... and I contacted Magda, asked if I can meet her for coffee.  Initially I was a bit intimidated by telling a professional triathlete about my dream to participate in this sport, I thought the club was full of semi-professional athletes and that I would never fit in....

While writing this, and thinking back of all those early fears.. they seem so silly now!  Joining Trivium was one of the BEST decisions I have EVER made!!  One of our first group training sessions was at Tuks, on the tartan track – I was so scared, I have never even been on a tartan track. The first, and last time, I ever ran track was that first day in primary school where they make you compete to see who will go through to the athletics team.   Luckily my fears did not even last 10 minutes, as everybody from Trivium made me feel so welcome, and I soon realised nobody is competing with each other, everyone is competing with themselves.. everyone has their own goals and own dreams.  
This year, June 2019, I completed my second Durban 70.3, and it was such an amazing experience!  Magda advised me to go stand in one of the faster blocks at the swim start, and it made such a big difference as I actually had people around me in the race this time, and I could experience the whole vibe on the bike and run route!!  I think I was the happiest participant in that whole race, as I could not stop smiling and enjoying all the people around me!  I regularly saw one of my fellow Trivium team members on either the bike or run route, or next to the road supporting, and that made it even more memorable! 

Two weeks before our race I got very sick, and although I did everything I could think of to get better, I just did not get any better.  Eventually I was a bit disappointed, as I was so looking forward to see what I can achieve, as my swimming, cycling and running have improved so much training with Magda!  At that stage Magda was in the UK, participating in some of her own races, so she phoned me and convinced me that she think I can participate, but the battle will be the strongest in my head, so I need to be prepared.  
I realised, just as in our everyday lives, sometimes stuff happens that we did not plan for, or that was not part of our dream... but the way we treat those changes determines what kind of life we have!!   

We only have this one lifetime.. one time to truly LIVE!  Joining Trivium and doing triathlons has teached me that we are capable of way more than we can ever dream of.  This sport is extremely rewarding,  takes up a lot of time, money and energy.. but you also learn so much about yourself in the process.  One area where I’m still learning daily, and aiming to gain more wisdom in, is to live out dreams like these, but not let them consume me.. still prioritising my time with God, and staying close to His feet.  I have so much respect for my fellow Trivium members who can balance work, their families, and training!

One last word:  Coachie, I just want to thank you for everything!  I have enjoyed learning from you so much, but even more than that, getting to know you as a person have been such a pleasure!  I don’t know how you do it.. you are a pro athlete, but somehow you manage to meet me right at my level, you can relate to my dreams, and you know just how to motivate me!  I look forward to many more adventures with my fellow Trivium family...  bring on the next DREAM!!!

- Richa Wentzel

Describe Triathlon in one sentence?
Triathlon to me is the balancing of the swim,bike, run disciplines that all compensate each other to allow my body to feel the best when I swim, and when I bike and when I run.
What makes you tick during a race?
Every swim stroke, every pedal push & pull, and every running step brings me closer to the red carpet, that’s what keeps me ticking.
What was the most difficult part off preparing for the IM?
Balancing my time between work, family and training created stress at times.
4. What is your occupation?
MD of a Remade Recycling which is a waste and recycling business.
5. When do train best mornings or afternoons?
Mornings
6. What is your favourite leg of the three, and why?
Running - I developed a love of running way back when I was at school competing at cross country, after school I completed numerous marathons plus a couple of Comrades so running and I have come a long way… running makes me tick and keeps me focused.
7. What is your best motivational quote?
Success is the ability to go from one failure to another with no loss of enthusiasm…. Sir Winston Churchill
What type do you use:

- Bike : Argon E117
- Wheels : Vision 35mm
- Helmet : Scott
- Cycling shoes : Aero
- Running shoes : Asics Fortitude
- Wetsuit : Blue Seventy
- Nutrition of choice : PVM
- Power meter or watch : Garmin 920XT
- Race morning breakfast. : Boiled egg bacon and either PVM Fusion or PVM Porridge with nut butter.

How would you describe Trivium Triathlon in one sentence?
Trivium Triathlon is the passion and drive that every member embraces to achieve a Strong Head, Big Heart and Light Feet because we all crazy and love to TRI….athlon

Support Bryce on his campaign to race for Cansa. Follow the link:
​https://www.givengain.com/ap/bryce--blum--raising-funds-for-cansa/

1. Describe Triathlon in one sentence?
Always keep moving forward.

2. What makes you tick during a race? 
(1) the reminder that it is a blessing from God to take part in such an event and
(2) the fact that I am very competitive and I owe it to myself to not leave anything on the field.

3. What was the most difficult part of preparing for the IM? 
Long hours and early mornings. 

4. What is your occupation? 
Quantity Surveyor

5. When do train best mornings or afternoons? 
I love sleeping in, but I’d say mornings

6. What is your favourite leg of the three, and why?
The run definitely. It is the toughest leg as it is last, but everything depends on that last effort to get yourself on that red carpet.

7. What is your best motivational quote? 
It is easy to overcomplicate things
 
What type do you use:
- Bike                                       : Argon18 E-117
- Wheels                                  : Mavic Cosmics
- Helmet                                  : Rudy Project Wing57
- Cycling shoes Maurice      :Louis Garneau
- Running shoes                    : Asics Gel Nimbus 20
- Wetsuit                                 : Xterra Vector Pro X3
- Nutrition of choice?           :Biogen Carbogen and Farbar’s (and Steri Stumpie of course J)
- Power meter or watch?     :Garmin Fenix 3HR
- Race morning breakfast?  : Oats with honey and butter and coffee
 
How would you describe Trivium Triathlon in one sentence?
More than just a club - its family