Triple Flow Coaching
Based in Doha • Coaching by Tim Hayward
Welcome to Triple Flow Coaching — Doha-based triathlon coaching led by Tim Hayward, an ex-professional triathlete from South Africa. Combining international racing experience with personalized online plans, Tim helps athletes perform at their best.
Swimming training focuses on efficiency, control, and open-water confidence. I use stroke analysis and structured drills to help you refine technique and increase speed without wasting energy.
Cycling is about controlled power and endurance. I tailor power-based workouts to your FTP, focusing on pacing, climbing technique, and triathlon-specific bike handling.
Running training builds resilience and race-day sharpness. Sessions target cadence, form, and controlled pacing to improve speed while avoiding injury.
🥇 Race 2 Hermanus (Ultra Distance) — 1st Male Overall | 3:32:47
🥈 Nelson Mandela Bay Provincial Triathlon Champs — 2nd Male Overall | 1:48:22
🥉 People’s Triathlon St Francis Bay (70.3 Distance) — 3rd Male Overall | 4:27:01
5️⃣ Blue Lagoon Triathlon Langebaan — 5th Male Overall | 2:04:18
🏃 Madibaz Half Marathon – Port Elizabeth — Half Marathon PB | 1:09
🥇 IRONMAN 70.3 Nelson Mandela Bay — 1st Male Overall | 3:57:52
🏆 Two-time Age Group Winner — IRONMAN 70.3 Durban
🏆 Multiple Winner — People’s Triathlon (South Africa)
🌍 IRONMAN 70.3 World Championships – Finland — 72nd Male Overall | 4:05:45
🇳🇱 Challenge Almere – Amsterdam (Middle Distance) — 6th Male Overall | 4:12:08
Moments from training and race day across triathlon events around the world. Tap any photo to view it full size.
Athlete Race Report
Coached athlete Gamal took on the brutal Samla Challenge in Qatar — a relentless multi-discipline endurance test run entirely through the desert.
The Samla Challenge stacks six punishing legs back to back — a 3 km swim, a 21 km run, a 22 km bike, a 4 km kayak, another 22 km bike, and a closing 28 km run — every kilometre fought out across the open desert.
Gamal crossed the line in 9 hours and 36 minutes, showing relentless determination, smart pacing, and pure toughness from the first stroke to the final stride. Watching him hold his plan together through the heat and the long back half of that course was something special.
So proud of his effort and resilience — and of all the training he put in to get himself over that finish line.
🏆 Overall Race Win
Coached athlete Gamal capped a standout block of racing by taking the overall win at the R.A 974 Beach Triathlon, a fast sprint-distance race in Qatar.
Athlete Race Report
A huge congratulations to coached athlete Hayley on completing her very first IRONMAN 70.3, racing from start to finish with patience, determination, and grit on the beautiful coast of Alghero.
Hayley executed a fantastic race from start to finish, showing patience, determination, and grit throughout the day. To break two hours on the run in her first 70.3 — after already swimming 1.9 km and biking 90 km — is an outstanding achievement.
She raced exceptionally well, stayed composed, trusted the process, and delivered a performance she can be incredibly proud of. Your first Half Ironman is always a special one, and this is just the beginning.
The future is looking very bright. Well done, Hayley! 👏💪🏅
Real feedback from athletes I’ve coached through their triathlon journeys.
Tim was an excellent coach who guided me through my first triathlon, covering every aspect — from structured training plans and weekly schedules to nutrition and race-day preparation. His deep experience was clear throughout, and it always felt like he had a bigger plan I was working toward. He was approachable and understanding, regularly checking in to discuss progress and adjust the plan where needed. Overall, Tim was a fantastic source of knowledge, motivation, and encouragement — I’d highly recommend him to anyone training for a triathlon.
Would absolutely recommend Triple Flow Coaching. It was everything I needed — that extra push and discipline to keep me in line with getting my body ready, plus guidance with nutrition. My body was fully trained with nutrition and I experienced little to no problems on race day. My goal was to be comfortable and consistent enough to enjoy the race, and with all the recommendations and guidance — especially with a mental battle around swimming — race day was exactly that, and I exceeded my time goal because I was so comfortable. I strongly dislike swimming, let alone open water, yet I felt confident in the water despite my lack of confidence. My cycling pace and time were among my best, and I felt super strong the full 90 km. Running was strong and my legs were great despite it being my first half marathon — a best there too, and smiles the whole way. The guidance and discipline are so important when juggling three disciplines; it kept me organised, helped me stick to a plan, and feel confident on race day. The regular check-ins matter for tracking yourself and your progress. Couldn’t recommend it enough — already looking for the next race! 🙏🏻
Fill in the application form below. It takes 2–3 minutes and helps Tim tailor the right plan for you.
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