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DC Sports. Athlete Development

@dcsports.au

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Unite.Compete.Achieve.
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Triathlon & Swimming Coaching
Meet our Head Coach 🪽 @diogocordeiro_tri
📍 Sydney 🇦🇺

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Welcome to DC SPORTS!

Diogo Here, Founder and Head Coach of DC Sports.Athlete Development — a Brazilian triathlete, endurance coach, and former First Lieutenant and Company Commander in the Brazilian Army.

This is my professional page, where I’ll be sharing highlights from my journey, showcasing the progress and achievements of the athletes I coach, and offering training insights, tips, and strategies to help you elevate your performance.

Whether you’re just starting your athletic journey or you’re an experienced competitor looking for a transformative experience, you’re welcome here.

DCSPORTS — Powered by Discipline

#triathlete #triathlonaustralia #swimbikerun #triathlonperformancestrategies #sportsdevelopment #triathlontraining #triathlonlife #dcsports by @dcsports.au

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13

a year ago

Technique isn’t about chasing perfect. Every stroke adapts to what your body can actually do.

But a few things aren’t negotiable. The catch is one of them. Elbow high, forearm vertical, locked in within the first 0.3 seconds, before the pull even starts. Get that wrong and everything after it is working harder than it needs to.

Swipe through to check some great info, the angle, and one of the drills to fix it.

Comment “CDC” and we’ll find a spot for you to get more out of your swimming. taken in Sydney, Australia by @dcsports.au

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9 days ago

First parkrun. First place. 17:14.

Centennial Park, surrounded by hundreds of runners for a Saturday morning tradition I’d never done before. Lined up, went for it, and came away with the win

One down. See you next Saturday?? Maybe taken in Sydney, Australia by @dcsports.au

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12 days ago

If you don’t train speed, you won’t get faster. Simple in theory.

Harder in the pool, because swim zones are genuinely tricky to pin down.

Have you ever wondered why your warm-up times are close to something you do in the main set? Technique alone can swing your pace quite a lot per 100m within the same set.

Also, your run and bike HR zones don’t transfer (max HR runs 10-15 bpm lower in water). And there’s no power meter to fall back on.

How to track progress then:

One simple method: Critical Swim Speed. Doesn’t mean it’s the only one or the most accurate, but there’s research behind it showing it works.

One session, two time trials, and you’ll have a solid reference for your training paces. When speed matters in race prep, you’ll have a goal time too.

Top speed matters no matter what distance you’re training. Open water? Yeah, very important too. Training full gas in the pool can set up a great race-distance-specific block.

Swipe through for the test and the zone breakdown.

Comment “COACH” if you want this built into your plan. taken in Sydney, Australia by @dcsports.au

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15 days ago

The open water skill nobody trains: sighting and drafting.

You can be pool-fit and still get swum away with in open water, because the skills that decide your race barely exist in a pool. Sighting costs you 4-5% in economy every time you lift your head, and most age-groupers swim up to 12% farther than the actual course from poor navigation alone.

Drafting behind someone can save you up to 26% of your energy, at the hip closer to 10-20%, but swim beside them instead and you’re adding resistance, not saving it.

Swipe through to check some info and three sets to actually practice it.

Comment “COACH” if you want these built into your program taken in Sydney, Australia by @dcsports.au

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17 days ago

Running off the bike feels harder than it should. Turns out that’s not in your head, it’s physiology.

Prior cycling can cost you up to 12% more oxygen to run the same pace. Elite triathletes barely pay this penalty, not because they’re fitter, but because they’ve trained the transition itself as its own skill. Bike fitness plus run fitness doesn’t automatically add up to a good T2.

Swipe through for the research and the two brick sessions that actually close the gap.

If your transitions are costing you more than they should, comment “COACH” and let’s fix it. taken in Sydney, Australia by @dcsports.au

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21 days ago

8x400m at 3’00/km isn’t a 5K plan. That progression doesn’t happen by just increasing the number of reps every week and decreasing the reps as the race approaches.

Most runners or lets plans get you stuck there. Test the ceiling, run the same reps forever, wonder why race day never matches the watch. The gap between what you can do for 400m and what you can hold for 5km is where every plateau lives.

Swipe through to have a quick view of a structure that actually closes it. Base, threshold( aerobic capacity) VO2max(aerobic power), anaerobic capacity, race-specific.

Real paces, real research, not guesswork.

This is exactly the kind of gap I close with athletes every week. If you want a plan built around your own numbers, not a generic template, comment “COACH” and let’s talk.

#sportsdevelopment #sportsdevelopmentfoundation #sportsperformancetraining #noeasymiles #traininsaneorremainthesame taken in Sydney, Australia by @dcsports.au

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22 days ago

What a debut. South Hokkaido, Japan.

One of the newest additions to the full-distance calendar, racing it in these early years is what made it special. 3.8km swim, 180km bike, 42.2km run, all in one day.

What a hero. Proud of this one, Ethan. taken in Sydney, Australia by @dcsports.au

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23 days ago

Your reps show what your body can do. Speed held over consistent reps shows a fluid movement, a good pattern that your body can deal with. They don’t show what you can hold for the whole race. This is when appropriate training does the main role to achieve a specific goal.

Ceiling vs specific endurance, and why the gap between them matters more the longer the race gets.

Swipe through.

Want a program built around closing that gap? Comment “COACH” and I’ll reach out.

#sportsdevelopmentfoundation #athletetraining #athletedevelopment #traininsaneorremainthesame #noeasymiles taken in Sydney, Australia by @dcsports.au

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24 days ago

2XDeSwim. The swim squad made for you.
Scale it/improve it/own it

Every Saturday at Victoria Park Pool.
Sundays morning Opening soon.

Come and Say Hi to Us

#noeasymiles #sportsdevelopment #sportsdevelopmentfoundation #sportsperformancetraining taken in Sydney, Australia by @dcsports.au

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0

a month ago

Always tired? It might not be overtraining

Two opposite problems produce the exact same complaint: constant fatigue, flat performance, no progress. One means you’re doing too much. The other means you’re doing too little. Treating them the same way makes things worse either way.

The way to tell them apart isn’t how you feel today. It’s the trend in your training load and your recovery markers over weeks, not any single session.

Tracking progress work both ways. Treat every season as the one. Dont get stuck in the past, dont dream high flights about the near future. It needs to be a constant approach for excellence.

#sportsdevelopment #performancestrategies #noeasymiles #mindfulness taken in Sydney, Australia by @dcsports.au

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a month ago

TCS Sydney Marathon 2026.

Three athletes, one start line, one finish line.

Mateus, Luciano and Manis all crossed the full marathon distance under the Opera House and Harbour Bridge. Two debuts.

Different paces, different race plans, same result: done.

The marathon teaches you things that stay with you long for the rest of you life. It’s not just 42.2km, it’s every early morning and every session that got you to the start line. That resilience built along the way.

That consistency is what shows up on race day. Proud of the work that got each of you here.

See you guys on the next finish line.

#noeasymiles #runforyourlife #sportsdevelopment #sportsdevelopmentfoundation taken in Sydney, Australia by @dcsports.au

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7

a month ago