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RPG

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22.01.2022 Dudley Hoskin making rapid improvements. 1st in AG and 4th OA at Forster OD

18.01.2022 The key to improvement is long term consistency. Part of achieving long term consistency is to keep it fun. @koruptvision

17.01.2022 Super excited to have been a part in getting one of the team members ready for this awesome charity event. So good to coach an athlete who is always looking to do something for others. It's a long way up! Have fun boys.

13.01.2022 Training Camp Day 1. Korupt Vision

12.01.2022 A tough day out for the RPG athletes racing #703WC this year. Congratulations none the less for pushing hard all the way to the finish line. @luke.woolfe #nevergiveup #tri #ironman #triathlete

10.01.2022 We're back on FB after a big hiatus. All information for the Byron/Suffo/Lennox/Ballina group training sessions will be now found on this page rather than via the email group. Only changes for this week will be Sunday's group swim at Ballina Pool is now moved to 11am instead of 2.30pm. Session options will range from 1.5kms- 3.5kms so everyone can get a suitable swim workout. No charge beyond pool entry. Hope to see you there!

09.01.2022 Sessions this week for those keen on a fun and friendly workout. Tuesday: Virtual Zwift Group Ride.... Time: 6.15am Location: Wherever you want to situate your trainer. Make sure you follow Tim Reed on Zwift (use the Companion App) and let us know you're keen to join. Session Description: Strength Endurance intervals finishing with a little threshold fun. Session fully explained during the session. Thursday: 'E' Running Intervals Session Time: 4.30 PM (trying the earlier time this week)- If you're running late or can't get there right on 4.30 don't worry we'll do strength, drills and core work first and the running a little later on. Location: Park and meet at the Suffolk Park oval. Parking lot is of Beech Dr, very close to Baz and Shaz Fruit and Veg. Session Description: To be advised at the start of the session. We will have several options within the session that will cater for everyone's fitness level and place within there build for racing or other goals. Equipment: Please bring a towel Cost: $10 for those not on program. Friday Open water swim and run Time: 6.15 Location: Meet at the South side of the Byron Bay surf club. Please check here the night before coming to confirm that the conditions are suitable and there have been no changes to the sessions location. Sunday: 'E' Swim Time: 2.30pm Location: Ballina Pool Session Description: A mix of aerobic and technique work. 1.5-3.5km options.

06.01.2022 A few pics from #703sunshinecoast this past weekend. Some awesome improvements across the board for our athletes. Great racing everyone. @edouardpicherit @dare_to_train @jarrodharveytri @_____nash

04.01.2022 This Friday's open water swim has been moved to Ballina pool due to the current solid swell. Bring your runners if you want to run after the swim. 6am start. Bring your runners if you want to run after the swim.

03.01.2022 Lennox Head RPG training camp images. - Korupt Vision

03.01.2022 A huge welcome to Chris (Cuzzy) Boyle to the RPG coaching staff. I've had the pleasure of training and coaching alongside Cuz for some time and I was very quickly impressed with his deep and varied knowledge of triathlon training practices and his rare ability to connect with people. Though these strengths he forms a program very much dialled into the athlete's personality body type, training history, available training time and goals. I'm currently at my coaching capacity wh...ile I still put my primary focus into racing so I'm really excited to have another coach on board who has only brought back hugely positive feedback from the athletes he already works with. Chris has achieved a lot in the sport though though a long history of trial and error to find the successful balance between family life and training. Averaging 12-15 hours per week and working full time his results and dedication shine through. As mentioned, Chris is approachable, very humble and has the scientific knowledge and the ability to understand and empathise with athletes to help them maximise their training time and achieve their goals. Personal Results- Geelong 70.3 2020 - 1st 40- 44 (4h 7mins) Ironman West Australia 2019 - 1st Place 40-44 (8h 46mins) Ironman Cairns IM 2019 - 1st Place 35-39 (8h 53mins) Tweed Enduro 70.3 2019 - 3rd Place Open Ironman Cairns IM 2017 - 1st Place 35-39 (9h12mins) Ironman S/Coast 70.3 2018 - 2nd Place 35-39 (4h 4mins) Port Macquarie 70.3 2017 - 1st Place 35-39 (4h23min 3 x Kona Qualified If you're interested in working with Cuz, contact us here or check back soon for a link to our website. Image- Korupt Vision.

03.01.2022 Group sessions this week: Tuesday: Virtual Zwift Group Ride. Time: 6.15am Location: Wherever you want to situate your trainer. Make sure you follow Tim Reed on Zwift (use the Companion App) and let us know you're keen to join. ... Session Description: Strength Endurance building to upper aerobic intervals finishing with a little threshold fun. Thursday: Where: Sipp Cafe- 1 Banksia Dr, Byron Bay. Time: 4PM Session Description: Easy group run to Byron Lighthouse, tempo build back to Sipp. Friday Time- 7am Location- Ballina Pool Sunday: Swim Time: 2.30pm Location: Ballina Pool Session Description: 1.5-4.5km options. All welcome. All sessions free this week.

01.01.2022 Our current take on low carb /high fat (LCHF) during training and rest days (not racing) for improving performance in events 3 hours or longer.. 1) It’s highly individual. Some athletes because of their training history or because of the way they eat are already great at utilizing fat for fuel and in turn burning through stored glycogen less quickly. Other athletes are terrible at it and it’s going to be a primary limiter in their race performances as no athlete can replace... anywhere near the calories that they are burning. These athletes can get great benefits from lower carb phases of predominantly lower intensity training. 2) Gender matters. Women tend to be better at burning fat naturally and also seem to not respond well hormonally to a diet too low in carbohydrates if training stress is significant. 3) Training volume and intensity matters. For those doing 15 hours a week or less, there is strong argument to be made to include lower carb training days or phases. For those doing 15-20 hours, I think it ‘can’ be beneficial depending on the athlete, the intensity and other external factors such as altitude or heat stress. For those doing over 20 hours a week with quite a lot of intensity, I think it should be used with caution and only on easy or very low intensity days. This is based off a lot of reading and what we’ve seen with the athletes we’ve worked with. Not locked into this opinion. It could change over time but it’s where we are at currently. @koruptvision #hflc #triathlon #nutrition #highfat #paleo #running