Braves' Coaching

Double Silver Medal @ the UCI para-cyclinf championships. .handcyclist

Prashant a Time Trial specialist and has been representing India at the highest levels of hand-cycling for the last few years; UCI World Cups and UCI World Championships all over the world, where he races the best in the world. Most of his competitors are professional hand-cyclists with full backing from their National Federations.  

Prashant works full time in IT in Singapore and is a loving husband and proud father to his delightful 6 year old daughter. Not being able to secure any grant or sponsorship from his country, on top of providing for his family, he is also fully self- funded for travel, accommodation, race entry, equipment etc.. the lot. 

In the years that we have been working together, Prshant has never once complained or used this as an excuse. All he wants to know is,"How do I get faster? How do I close the gap to the leaders?"  

As we pick apart his game looking for the areas to improve, and strategise how to put his season together, as I scroll through his solid green wall of a training calendar and come up with novel ways to perform his strength work in the gym, I am awestruck with how single- minded he is. Every conversation with him fills me with hope and inspires me to be better.     

Imagine my joy when he placed 2nd at the UCI Asian Road cycling Championships in the Individual Time Trial, last week; the breakthrough race that he had been working so hard for. My heart was full! 

"Wonderful! Superhuman effort!" I told him. "Now relax, just sit in the group to enjoy the road race tomorrow". After all, we had been preparing specifically for the 20km ITT and not the 70km road race. 

"Enjoyed the ride - very happy with race today" came the reply after the road race, in which he sprinted home for a second Silver medal of the week! 

Thank you Prashant for daring to dream big and sharing that with me!

Earlier this year, 4 x IM veteran, Roy, PB'd his IM run by a whopping 30 mins on his lowest run volume to date. Here's how we did it:

1) An early season strength block that comprised a twice weekly dedicated lifting programme in the gym. This set him up for consistent, injury free training when the volume picked up as his A race got closer.

2) Critical metrics derived from field tests; Anaerobic Threshold, Vlamax, Vo2max, allowed us to pinpoint the training power and pace (bike and run respectively) that developed the metabolic systems most beneficial to his fitness at the time. *Interestingly, these were not the same system for both disciplines.

3) Precise training and race day nutrition planning was possible, again from the field tests.
Using carbohydrate combustion data, designed complimentary power and fuelling plans for the bike that allowed him to run to his potential on the day. This type of information is invaluable to me as a coach.

Really pleased with the outcome and looking forward to improving my mastery of the data from INSCYD.

Proud of every one of my athletes that completed the T100 triathlon / Duathlon last week.

As an Age Group coach, I am thankful to journey closely with them. I know their daily routines, their gruelling work schedules, the highs and the lows and the curve balls that life throws at them. We support each other and end up "doing life" together.

The T100 was a celebration of all the things that make us human; Hopes, dreams, injuries, insecurities, fortitude, growth....

Big congratulations and thanks to for putting on a heck of a party! Can't wait for next year.

20 mins quicker over the Ironman distance a year later, in tougher conditions no less!

, Unstoppable! 👏👏👏

Sheer hardwork and pure, unwavering love for our sport.

Respect! ⚡️⚡️⚡️

BOSTON
TOKYO
NEW YORK CITY
CHICAGO
LONDON
BERLIN

One by one, you went and knocked them down.
Absolute Legend. Don't mess.... 👊🏻

40 mins quicker than last year at Aomori Marathon, Japan 💥

✔️ Improved consistency in training
✔️ Prioritising Recovery and listening to your body
✔️ Flexible approach to programming
✔️ Commitment to phased strength work
✔️ Great overall coachability and communication

Nice one Peter!

Congratulations and thank you for the PTO event. It was truly amazing on so many levels. Your passion for the sport shines bright.

It was wonderful to have a big race back on in Singapore and very special for all the Singapire based athletes to have a proper "home" race. The organisation and administration from check in to check out was seamless and stress free.

The bike course was the perfect balance of challenging, thrilling, technical and fast and furious Time. Easily the best bike course I have ever done. 👏👏👏

Well done to the Braves Squad that took part. Proud of the way you trained in the lead up to the race and executed on the day. Happy to be out there racing with you again!

All aboard for April 2024 Asian Open.

The last we heard from these 2, after going head to head for 5 hours, and narrowly missed qualifying for #70.3worlds by a single spot each at 70.3 Langkawi 2022.

A gruelling rematch a few weeks ago at 70.3 Desaru, saw both of them hanging tough in the scorching malaysian heat to earn their 1st World Championship slots. 🎯

In the anticipation of a long hot day, careful pacing to power on the bike and fasted tempo runs in training prepared them well for the war of attrition that it was always going to be.

Off to Worlds it is then. Well done fellas, love your work. Congratulations!

#70.3worlds

📢 LAST MINUTE WEBINAR INVITE 📢

Metabolic Profiling for Everyday Athletes

This one's for the data headz 🤘🏼🤓

A peak into INSCYD's world leading metabolic test engine. Learn how to use the metrics generated to guide your training, racing and fueling.

Thursday 2 Feb / 8.30 - 10.00 pm

Email/DM for Zoom link. [email protected]

These 2 😍 Frenemies for life!

It was always gonna be close.

5h 11' and 5h 15' respectively at 70.3 Langkawi a few weeks back. Strong performances with Jono running 1h 39 into his 2nd top 10 spot at this distance and Casper not far behind. With friends like these.....

Very proud of you both. Your single-mindedness in training, attention to the little things and sound ex*****on on the day all point to the resilience and toughness you've built into everyday life. Well done 👌🏼

Hope you enjoyed the pain 😘 Might join next time 🤞🏼

👌🏼👌🏼👌🏼Top step at Powerman short course Duathlon .

Congratulations!

Glad that we were able to find new trianing rhythm after the tricky 1st few months as a brand new father. Not bad for your comeback race Papa. What's next?

#70.3

Returning to the races at 70.3 with such a magical weekend is something that I will never forget. I am deeply grateful for my athletes that stuck with me through the ups and downs and insecurities of Covid. 🙏🏼🙏🏼

So many inspiring stories to share:

* Kay Chuan PB's his 70.3 time by over an hour with a breakthrough swim/ bike combo. What you don't know is that he also trained for an organised his own self-supported full Ironman during the lockdown! 🤯

* Dedicated family man, Andy Kiwanuka also PB's by over an hour after picking up triathlon again mid pandemic. We worked especially hard on dialling in his day to day nutriton and race day fuelling and it obviously paid off. 👌🏼

* 2 years in the making, 's maiden 70.3 was a solid showing. We tailored his training to rehab a stubborn foot injury and worked out a detailed power plan for a smooth and steady bike ride. Executed to perfection 👍🏼🤓

* Vetran Ironman campaigner PB's his 70.3 by 5 mins, after a decade of endurance racing. Picks up his 1st #70.3worlds slot in the process. Achievement unlocked - big time 💫💫

* Michael Cassinides debut 70.3 was nothing short of spectacular. 4h 16' and fastest on the course on the day. Seeing how he pushed himself through a "slight mental state" on the run inspired me to the same. "He's all heart!" Thank you 🤝 👊🏼

* My own race .leong went exactly as planned and I'm very happy to have reignited my strange appetite to go wandering deep into the pain cave. Really happy with my race; 3rd AG on the day - that was the cherry on top of the cake. 🍒

Time to rest up, regroup and start dreaming about the next one.

Bless up Braves'