Evolve Training Solutions

Fridays Words of Wisdom…😅

When you know you want something, don’t hold yourself back and go all in. Because there will always be reasons to wait.
Fear will tell you to play it safe.
Doubt will make you question whether you’re ready.
But sometimes, you have to stop waiting for the perfect moment and simply take the chance.
You can spend your life wondering “what if?” — or you can step forward and find out what you’re capable of.
Not every opportunity comes around twice.
So when the door opens, take that bold step and walk through it.
Take the risk, chase what matters and believe in yourself enough to see where it could lead.
Because sometimes, all it takes is one decision to change everything for the better.
So if there’s something that truly makes you happy…Just do It, Take the leap, back yourself,go all in!

One Shot at Life Make It Count!

Trainer Tip Wednesday…😅
Train for the race. Don’t race your training.
As a coach, one of the biggest mistakes I see with ultra training is runners feeling like they need to prove they can cover the race distance before race day.
But training isn’t about rehearsing the entire race. It’s about creating the adaptations that allow you to perform on race day.
Your long runs help improve:
Aerobic capacity & endurance — increasing your ability to deliver and use oxygen over long periods.

Musculoskeletal durability — gradually teaching your muscles, tendons and connective tissue to tolerate prolonged loading.

Fat oxidation & glycogen management — your body becomes better at using fat alongside carbohydrate, helping you preserve limited glycogen stores during long efforts.
Neuromuscular & psychological resilience — spending time on your feet teaches your body and brain to keep moving efficiently as fatigue builds.

But here’s the catch:
The training stimulus comes with a cost.
A 40–50km training run creates substantial muscular damage, connective-tissue stress and recovery demands. It can take days to recover from — potentially compromising the next several sessions.
And that’s where training gets interesting.

The goal isn’t to maximise the distance of one long run. It’s to maximise the quality and consistency of the entire training block.
Sometimes that means a 25–35km long run.
Sometimes it means back-to-back long runs.
Sometimes it means finishing a long run tired rather than simply making it longer.
You want to arrive at the start line with the adaptations from months of training and the freshness to use them.
So remember:
You don’t need to prove you can run 50K before you race 50K.
You need to build the physiology, durability and confidence to do it when it counts.

Train for the race. Don’t race your training. 😎👊🏼

Weekly Quote…😅

Excuses will always be there for you…
Opportunities won’t.

There will always be a reason to wait.
A reason to doubt yourself.
A reason to stay where you are.

But sometimes, you just have to believe in yourself enough to take the leap.

You don’t need to have it all figured out.
You just need the courage to take the next step.

Don’t let fear talk you out of the life you deserve.
Don’t wait for the “perfect” moment.

Take the chance. Trust the journey.
Your future self will thank you.

Saturday morning and we should be in hills hunting but due to on going technical issues with my truck we’re switching it up and back up the mountain for a 8km stroll. Little bit wet under foot with occasional down pours but we’re not made of sugar and have the appropriate gear…. Shoe choice Salomon speed cross 6, Macpac prophet jacket to keep the elements at bay and Salomon avid skin 12 for snacks hydration and emergency gear.

Taking the positives…
Out there walking the talk.
Mindset on point.
Had us some fun (splashing in the puddles)
We didn’t dissolve 🤷‍♂️😂

How’s your Saturday panning out Team out there getting ya swagger on to I trust?
Fast or Slow as long as you go… and you’ll be lapping all those who are sitting on the couch.

See you out there 😎👊🏼🐾

Fridays Words of Wisdom…😅

Your comfort zone isn’t going anywhere, but neither is your life if you stay there. If you try and then change your mind, your old routine will still be waiting for you.
But if you never try? You miss out on the life you actually want.
Fear is real, but so is the magic on the other side of it. So Take the risk….!

One Shot at Life Make it Count!

Trainer Tip Wednesday…😅
Rain, hail, or shine—the work doesn’t stop.

There’s a massive difference between wanting to train when it’s perfect outside and showing up when the weather gives you every excuse to stay in bed.
But choosing to brace the elements isn’t just a test of grit—it’s actually a highly effective way to level up your physiology.
When you step outside your comfort zone and into the elements, science shows your body undergoes some pretty incredible adaptations:

The Calorie-Burning Supercharge: When you train in colder or rainier conditions, your body works twice as hard to regulate its core temperature. Research shows this extra thermoregulatory demand kicks your metabolism into overdrive, burning more calories than a temperate indoor gym session.

The Endurance Advantage: Cooler temperatures (ideally between 10–13°C) are actually the optimal peak performance zone for endurance. Your heart doesn’t have to work as hard to pump blood to your skin for cooling, leaving more oxygen and energy available to drive directly into your working muscles.

Built-in Agility and Balance: Navigating slick, un-level, or wet outdoor surfaces requires heightened focus and split-second adjustments. This naturally recruits and strengthens smaller stabilizing muscles that completely go to sleep on a flat, predictable gym treadmill.

The Ultimate Mood Booster: Training in the rain or cold triggers a powerful release of endorphins.
Plus, falling rain releases negative air ions that are scientifically proven to clear atmospheric pollution and naturally lower cortisol (stress) levels.

Training in all weather conditions isn’t just about building physical fitness. It’s about building mental toughness. When you learn to override the comfort of a warm room, you prove to yourself that your goals dictate your actions—not your environment.

So next time the weather turns, don’t reschedule. Layer up, embrace the elements, and get it done.
The best versions of us are forged in the conditions we wanted to avoid.
How’s the weather where you are today? Are you getting after it anyway?

Weekly Quote… 😅
What if the gift is not what’s at the top of the hill, but rather who you become on the climb?

The summit is just a moment. The journey is what defines you! Fall in love with the process, the grind and the resilience you build along the way.
Less focus on the destination; more focus on the transformation.

Friday’s Words of Wisdom… 😅

Remember when we were kids and life felt like one giant adventure?

We didn’t worry about having the perfect career, the biggest bank account, or the fanciest house. We dreamed about exploring the world, taking risks, becoming superheroes, and doing things that seemed impossible.

Somewhere along the way, life got serious… and we started believing the voices that told us to “be realistic,” “play it safe,” and “know our limits.”

But here’s the thing…

Who decided those dreams had an expiry date?

You’re still here.
You still have choices.
You still have adventures waiting for you.
And you are still the hero of your own story.

So stop waiting for the “right” time. Take the trip. Chase the dream. Climb the mountain. Try something different. Laugh more. Live louder. And don’t let someone else’s limitations become your reality.

You get one shot at this life.
Make it count. Every. Single. Day. ❤️

Trainer Tip Wednesday…😅
Optimise your cycling.

Cycling speed in a multisport race isn’t just about how fast you ride—it is about how well you run afterward.If you overcook your pacing on the bike leg, your legs will pay a heavy tax the second your feet hit the pavement in T2.
Finding your optimal cycling km/h isn’t just a strategy; it’s a physiological and mechanical necessity to protect your run.Here is the sports science and math behind your bike pacing.

The Cadence/Speed Relationship: Speed is your cadence multiplied by your gear ratio. To maximize your run potential, target an optimum cadence of 90–100 RPM. Spinning at 95 RPM in a compact 50x19T gear (mid-cassette) lands you right at a highly efficient, realistic race pace of ~32 km/h.
This high-spin strategy generates speed through cardiovascular efficiency rather than raw muscular force.
Biomechanics & Neuromuscular Transition:
Cycling uses concentric muscle contractions (shortening under load), while running relies on eccentric loading (absorbing impact). Maintaining that high 90–100 RPM cadence primes your central nervous system for the run, lowering initial stride shock and preventing heavy, inefficient steps in T2.

Glycogen Preservation:
Your body has limited muscle glycogen (carbohydrate) stores. Exceeding your optimal km/h forces your body to switch from burning fat to burning sugars exponentially. Spinning a higher cadence at a controlled 32 km/h saves those precious glycogen reserves for the run.

Lactate Threshold Management:
Muscular fatigue is heavily influenced by torque. Mashing a heavy gear at a low cadence forces your muscles to contract harder, rapidly generating hydrogen ions and lactate. Keeping your cadence high at 90–100 RPM prevents that drop in muscle pH, stopping the dreaded “brick leg” sensation before it starts.The goal isn’t just to be a fast cyclist.

The goal is to be a smart, efficient multisport athlete who finishes strong. Pace the bike to ace the run.