Evidence-based training advice and practical insights from 40+ years of racing and coaching triathletes of all levels.
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Can you improve your triathlon fitness, lose weight and maintain performance in your late 50s? My full four-week training block between Raby Bay and Robina — the weekly schedule, Zone 2 approach, simple nutrition and the 87.9kg to 83.2kg result.
Sprint, Olympic, Half Ironman and Ironman: where do we really spend our racing time? A breakdown of how race time splits across swim, bike, run and transitions — and why cycling efficiency can make or break your result.
Just four weeks after his Kona heartbreak, Magnus Ditlev went 7:19:17 at Ironman Florida — a 47:52 swim, a record 3:51:16 bike and a 2:33:31 marathon. Here's what the numbers mean and what age-groupers can learn.
Can four weeks of consistent endurance training make a measurable difference to cardiovascular fitness? Des Trindall looks at his Garmin data — resting heart rate down from 48 to 45 bpm and weight down 4.4kg — and what it really means.
Part 2 of my return-to-fitness journey: 3kg lighter in 19 days, almost 56 hours of training in October, a 22:26 parkrun, and an honest look at calories in versus calories out at 58.
Are age-group athletes still competing on a level playing field? After 43 years in triathlon, Des Trindall looks at peptides, TRT, the research, Australian warnings and whether Ironman World Championship qualifiers should face more drug testing.
After four months of injury setbacks, Des Trindall discovered he'd gained almost 10kg. Now, at 58, he's losing the weight while rebuilding his fitness and racing competitively in the Queensland Triathlon Series.
Two rounds of the 2026/27 Queensland Tri Series, two silver medals. Raby Bay wasn't Des Trindall's best performance — but it was a reminder that some days you race with what you've got. Next up: Robina Olympic Distance State Championships.
After 22 professionals failed to finish at Kona 2026, Masters triathlete Des Trindall reflects on his own Ironman Cairns DNF — and why knowing when to stop matters just as much as knowing how hard to push.
Having just turned 58, my answer is a definite yes — but not by training the way you did in your twenties. After more than 40 years in triathlon, here's what I've learned about Zone 2, intensity, recovery, injuries, strength and setting big goals as a masters athlete.
Same power, higher heart rate — what's going on? Cardiac drift can tell you a lot about your aerobic fitness, pacing, hydration and readiness for longer races. Here's what it is, why it happens, the 5% guideline and a simple test you can try.
My first race since the Ironman Cairns DNF — a sprint at QTS Round 1 Moreton Bay with a question mark over the hamstring. A controlled start to the run, a strong finish and a silver medal in the 55–59 age group.
Is 90 minutes on the indoor trainer as good as 90 minutes on the road? For most age-group triathletes it can be every bit as effective — and sometimes better. But there are skills the trainer simply can't teach you. Here's how to get the balance right.
Three months after a DNF at Ironman Cairns and with the World Championships in Spain happening without me, I'm finally back on a start line. Here's what it took to get here — and why tomorrow's sprint race means more than its distance suggests.
The heavy week of Build 2 is done — three swims, three rides and four runs, plus a hamstring niggle that needed managing. Here's my full swim, bike and run recap with three weeks until my first race of the season.
From buying my first SCODY tri suit as an athlete returning to the sport in 2023/24 to officially representing the Brisbane-based brand three seasons later — I'm proud to announce I've joined the SCODY Ambassador Team for the 2026/27 season.
An endurance run that felt easy but produced surprisingly fast pace numbers made me question whether age-predicted heart-rate zones are telling the right story — and why lactate-threshold-based zones may be far more useful after 50.
Four weeks to race day, training is becoming more specific — but that doesn't mean every session needs to be hard. Here's how I structure a full training week across swim, bike and run to consistently build fitness without burning out.
Indoor cycling gives you precision and control. Outdoor riding builds endurance, durability and race-specific skills. Here's why a well-designed triathlon program uses both — and how I structure my own three-bike week.
Lactate testing is powerful, but a single mmol/L number isn't a magic training zone. Here's how to think about lactate, LT1 and LT2, and how to turn a test result into practical day-to-day training targets — plus a free downloadable guide.
Triathletes obsess over watts, pace and HRV — but the ability to move well is often the overlooked piece. Here's how flexibility and mobility can help you swim, ride and run more efficiently, especially as a masters athlete.
A successful triathlon season rarely happens by accident. Here's how I've mapped out my 2026/27 season around one clear A race — and how choosing your goal first gives every training block a purpose.
Turning 40 or 50 doesn't mean slowing down. Learn how masters and age-group triathletes can train smarter, use HRV wisely, structure a season, build strength and stay consistent for decades.
Three weeks into structured training after my Grade 2 calf tear at Ironman Cairns. Here's exactly how I've rebuilt my swim, bike and run — and what returning to training at almost 58 has taught me.
Discover why training with power is one of the best ways to improve your cycling and triathlon performance. Learn how power zones, FTP, and pacing can make every ride more effective.
Last weekend I received an Outstanding Achievement award from the Redcliffe Triathlon Club. On the surface it's a small trophy — but it represents something much bigger. The journey, the setbacks, and the reason I keep showing up.
Two photos, 21 years apart — racing for Australia at the 2005 World Championships in Honolulu, and the Moreton Bay Triathlon a few months ago. Here are the six biggest lessons more than 45 years in this sport has taught me.
For many triathletes the off-season is the hardest time of year — the race calendar is empty and motivation fades. But this is where next season's success is built. Here's how to reset, rebuild and keep moving forward when nobody's watching.
If you're over 50 and thinking about your first triathlon, you're not alone. At 57, I've started over more than once — here's the simple, no-nonsense approach I'd use to get you healthy, fit and to the start line, without getting injured or burnt out.
If you've got 90 days until your first triathlon, this is exactly how I'd prepare you. A simple, sensible 3-block plan built around consistency, periodisation and recovery — so you arrive at the start line confident, fit and injury-free.
Most people think a sports injury is about the physical pain. But after 45+ years in endurance sport, I've learned the hardest part is what happens inside your head. Here's why injured athletes struggle mentally — and how to find your way back.
Nine days after a Grade 2 calf tear ended my Ironman Cairns race, I'm back on the bike and facing a challenge I didn't expect — the mental health impact of forced rest. Here's the honest truth about recovery after 50.
Our converted horse truck turned triathlon adventure campervan is over the weight limit. We need your ideas on how to shed the kilos — from the elevator bed to the rear deck. Plus, why this truck is a secret weapon for race weekends.
The true cost of chasing an Ironman dream — from race entries and travel to Kona qualification. Are we in danger of pricing ordinary people out of extraordinary experiences?
Reflecting on the days when you had to earn your Ironman start line — and whether some form of qualification should return to protect the integrity, prestige and safety of the event.
After a DNF at Ironman Cairns, I'm launching Project 58 — a 12-month commitment to becoming stronger, faster and healthier than ever at 58. Here's the plan, the pillars, and why I'm sharing it publicly.
A Grade 2 calf tear ended my Ironman Cairns race — but it may have started something bigger. How a DNF at 57 reshaped my approach to training, longevity and life after 50.
After 40 years without an Ironman DNF, Cairns 2026 didn't go to plan. A calf injury ended my race at 60km on the bike. Here's what happened, what I've learned, and what comes next.
Feeling nervous before your triathlon? Good. Learn why race-day anxiety is a sign you care, and discover practical strategies to channel nerves into peak performance.
Learn how to travel to your next triathlon with confidence. From bike transport and race checklists to nutrition and race-week planning, these tips will help you arrive prepared and ready to race.
With two weeks to go until Ironman Cairns, a recurring calf issue forced the toughest call — stop running completely. Here's why protecting fitness matters more than building it, what a smart final fortnight looks like, and the Di2 lesson every cyclist needs to learn.
The taper is supposed to make you feel ready. Instead you feel flat, anxious, and convinced you're losing fitness. Here's why taper anxiety is completely normal, what's actually happening in your body, and how to trust the process.
At 50, I was overweight, unfit, and working long shifts. By 57, I'd won the Queensland Tri Series, been selected for the Australian team, and was preparing for Ironman Cairns. Here's how it happened — and why it's never too late to start.
A wetsuit can be your biggest advantage on race day — but only if you've practised in it. This guide covers fit, buoyancy, breathing, heat management, transition tips, and a 4-session training plan to make race morning feel familiar.
With just three weeks until Ironman Cairns, the taper has officially begun. The focus shifts from building fitness to protecting health, managing a returning calf issue, rethinking race-day shoe choice, and trusting the process as a 57-year-old age-group athlete.
Understanding your training zones is one of the most powerful tools in triathlon. This guide breaks down all five zones, explains how to set them using heart rate, power, and pace, and shows how to structure your training week for maximum results.
Running changes as we age — recovery slows, niggles appear more often, and the pace that once felt easy now pushes the heart rate higher. Here's why it happens and how masters athletes can adapt their training to keep improving.
A 57-year-old triathlete explains how he uses AI as a daily training sounding board — uploading Garmin data into ChatGPT each morning to make smarter decisions about recovery, intensity, and session adjustments on the road to Ironman Cairns.
Week four of the Ironman Cairns countdown — a solid training block interrupted by a calf strain on a recovery run, the importance of risk management this close to race day, and why sometimes the smartest training is no training at all.
Week five of the Ironman Cairns countdown — recovering from Moreton Bay, selected for the Australian Age Group World Champs team, testing new ASICS Magic Speed 5s, and seeing real Zone 2 improvements at 57.
Zone 2 isn't flashy and it won't impress anyone on Strava — but it quietly builds the aerobic engine that lets triathletes race stronger, recover better, and stay healthy for years.
A detailed race review of the Moreton Bay Triathlon — leading the swim, controlled bike pacing, a brutal shoe lesson on the run, a podium finish, and clinching the Queensland Tri Series overall points win.
A recovery week that delivered more than expected — wetsuit swim practice, a podium at Moreton Bay Tri, the Queensland Tri Series overall win, and a race-day shoe lesson learned the hard way.
The biggest training week of the build so far — a 5-hour point-to-point ride to Noosa, structured indoor sessions, open water swimming, and a reminder that knowing when to pull back matters just as much as the work itself.
Most masters athletes plateau not because they're doing too little, but because they're wasting energy in the wrong places. Here's how to get faster after 50 by subtracting, not adding.
Heart rate, power, or pace — which metric should you actually be using? The smartest triathletes aren't choosing one. Here's how to use each one properly for training and racing.
Build Week 4 features a 2h15 long run, wetsuit swims, speed work showing real pace gains, and a 5-hour ride cut short by safety — plus why adapting your plan is a strength, not a weakness.
Forget speed — durability is what separates good triathletes from great ones. Learn how to build the fatigue resistance that lets you hold pace, form, and focus when it matters most.
The sport has changed. In 2026, the athletes getting the best results are training smarter, recovering better, and executing consistently. Here are the 8 trends that actually matter.
Build Week 3 hits 16 hours of training, with a 4.5-hour long ride, race simulation prep, and a new structure change. How I'm managing fatigue, work shifts, and endurance at 57.
Should you train by time or distance? After 40+ years in triathlon, Coach Trindall explains why time-based training delivers better results — especially for athletes over 40 balancing busy lives.
After 40+ years in triathlon, Coach Trindall breaks down the only gear you truly need to get started — and the overrated purchases that can wait. Start simple, build gradually, stay consistent.
Build Week 2 features 4-hour endurance rides, Ironman power sessions, and a key training structure change. Why splitting long sessions across the week matters more at 57.
Everything you need to know to get started in triathlon — from choosing your first race distance to simple training plans, essential gear, and the one goal that matters most.
A 12-hour build week featuring HRV-guided adjustments, 90-minute Zone 2 runs, and wetsuit swim simulation. Why consistency and listening to the data matters more than hero sessions.
A planned recovery week featuring travel to Sydney, the Ironman Cairns virtual course, and a 2nd-place finish at Raby Bay. Why recovery weeks are where the real gains happen.
Race 6 of the Queensland Triathlon Series delivers another podium at 55–59 age group level. A transition mistake, a pothole scare, and a sprint finish decided by just 8 seconds.
Build Week 3 delivers 17 hours of training including 4.5-hour rides, speed sessions, and wetsuit swims. Plus — how HRV data and gut training are shaping race-day preparation.
Turning 50 doesn't mean slowing down — it might be the start of something better. Here's why triathlon after 50 rewards patience, consistency, and experience more than raw speed.
A tooth extraction, missed sessions, and learning when to push and when to back off. How I adapted a disrupted build week and why the smartest session is sometimes no session.
Week one of the build phase complete — race win recovery, improving run intervals, a 3.5-hour indoor ride, and an unexpected dental emergency. The journey continues.
The Body Mass Index fails to account for muscle mass, performance, and the unique demands of endurance athletes. Here's why you should stop chasing a number on a chart.
Recovery week done right with a race win. How I structure recovery weeks, the importance of absorbing training load, and why racing during a down week can still work at 57.
A 19.5-hour training week at age 57. Detailed breakdown of swim, bike, run sessions plus lessons on adapting when life and weather don't cooperate.
After 40+ years in triathlon, I've learned it transforms more than your body. Discover how this sport builds discipline, quiet confidence, and a powerful mindset for life.
Follow my Ironman training journey at 57. This week: race cancellation, indoor adaptations, and key lessons for masters triathletes preparing for long-course racing.
Learn how to create an effective triathlon training plan from scratch. This comprehensive guide covers goal setting, periodisation, weekly structure, and common mistakes to avoid.
Understand the science behind periodisation and learn how to structure your triathlon training into Base, Build, Peak, and Taper phases for optimal race-day performance.
Learn how to use heart rate zones to train more effectively, avoid overtraining, and arrive at race day fitter than ever. Includes practical examples and a free zone calculator.
Whether you need a structured plan or personalised coaching, I'm here to help you reach your triathlon goals.
