Training Sessions

All our training opportunities are co-ordinated via our Spond Club App. Using the app members can book and pay for coached training sessions in advance.

We have secured some of the best training facilities in the area, at convenient locations, enable us to provide multiple sessions for each discipline.

Swim Training

We hold three coached swim sessions a week at Pencoed Pool. Tuesday/Thursday 05:45 – 06:45 and Friday 18:00 – 19:00.

By following an annual progressive plan, developed by our head coach, we ensure that members get the right balance of technique, speed, and distance, depending where we are in the race season.

We utilise Critical Swim Speeds formula to ensure athletes are training at the right intensity for their current fitness levels.

In the warmer months we also offer coached open water training sessions to ensure members get the opportunity to build their confidence in a safe environment.


We have many opportunities for members to improve their bike handling skills, endurance and speed.

During the winter months we hold coached Wattbike sessions on a Wednesday evening at Coffee and Cadence. All attendees will carry out an FTP test to ensure everyone is training at the correct intensity to provide optimum fitness gains and performance.

Through the spring and summer months we hold a coached closed road circuit session on a Wednesday evening at the Dragon Film studios. This is a perfect opportunity to develop your bike handling skills in a safe traffic free environment. Also during this session we practise the art of perfecting a swift smart transition. followed by a run of varied distances.

On the weekend we have organised club rides which are suitable for all abilities whether you are a complete novice or an experienced age group athlete.

You will be allocated to a group to ride which best suits your current ability. The plan is to have the faster group ride on a Saturday and a more social ride on a Sunday which we will also provide support and advice to any novices.

For those days where the weather is deemed unsuitable/dangerous, we will provide a meet up in the Zwift virtual world for an organised group ride.


At present we hold a run session after our Wednesday bike sessions. We also have close links with Bridgend Athletic club allowing us access to their Monday and Thursday sessions (separate membership will be required). We will look to arrange a Longer run session over the weekend to tie in with members season goals.

We will also be introducing a beginners/return to running program which will include two sessions a week over a six week period if there is interest .