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Rookery Data Labs | Sports Performance | 🇿🇦

@rookerydatalabs

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Stop training blind. Stop racing blind.
Coaching that changes when your life does.
Training Story: what your data says.
DM COACH or REVIEW to start

POSTS STORIES REELS TAGGED

The race calendar: October 2026 to January 2027 🗓️

Run, ride, swim, tri, ultra, trail. Every endurance athlete, one list. Save it and send it to your training partner.

What are you training for between now and January? Comment it like this:
Race | Date | Goal
(e.g. 947 Ride | 22 Nov | finish strong)

Missing from the list? Add it below and we'll include it in the next update. We'll reply to every comment 🐧

Dates as announced by organisers. Confirm on official event sites. Not affiliated with any event.

#StopTrainingBlind #RunningSA #CyclingSA #TriathlonSA #EnduranceSport by @rookerydatalabs

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14 days ago

I had the drive to train properly. What I didn’t have was anyone who could tell me whether it was working.

The numbers were all there on my watch, but nobody was reading them.

Rookery exists to close that gap: an honest, specific read of the data you already have, and someone who keeps watching it with you.

I’m building this one athlete at a time. If you’re one of the first, I’d love to read your story.

Comment “REVIEW” 👇

#StopTrainingBlind #TrainSmart #EnduranceSport by @rookerydatalabs

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25 days ago

A rookery is a penguin colony, and a colony survives by sticking together. That’s the whole idea behind this page.

We’re a data partnership for endurance athletes. We read the training data you already have, properly, and tell you honestly what it says. No guesswork, no generic printouts.

Running, cycling, triathlon, MTB, swimming, rowing: if your watch logs it, we can read it.

Comment “REVIEW” for a free first look 👇

#StopTrainingBlind #TrainSmart #EnduranceSport by @rookerydatalabs

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25 days ago

Your 2026 national 10 km champions. 🐧 Tiisang Molopi won the men’s title in 29:46, the same time as Niel van der Merwe, with the win decided at the line and Pakiso Mthembu third in 30:00. Zanele Maisa took her first national title in 35:44, ahead of junior Bianca Stoltz (36:10) and Tinyiko Ndala (36:52). ASA 10 km Championships, Potchefstroom, Saturday 17 October. Raced or rode this weekend? Comment REVIEW and we’ll send you one honest observation from your race data, free. #RunningSA #SA10km #Potchefstroom #StopTrainingBlind #RookeryDataLabs

Source: official results (ProtimeSport); Athletics South Africa via gsport. Not affiliated with ASA or the event. by @rookerydatalabs

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4 hours ago

Raced yesterday? Here’s what the research says about the next 72 hours. 🐧

Muscle damage peaks the day after; soreness often a day or two later. In 15 recreational marathon runners, a muscle-damage marker peaked 24 hours after the race at about 15× normal and took around a week to settle.
You don’t need total rest. In a trial of 64 marathon finishers, those who started moderate running 48 hours after got their leg power back faster than those who rested (Navarro-Martínez et al., 2021, European Journal of Sport Science). Evidence is mixed, but total rest isn’t required.
Your watch may say “recovered” before your legs are. After a 64 km race, 13 runners’ HRV was back to normal on day 2, but soreness and fatigue took until day 5.
Refuel with real meals: carbs and protein. Unless you’re racing or training again within about 8 hours, there’s no 30-minute deadline (sports-nutrition position statement, ACSM 2016).
Rode or swam? Cycling and swimming cause much less muscle damage than running, so your legs usually bounce back faster, but a long, hard effort can still leave you tired for a few days.

Save this for your next race. General information, not individual advice. #RunningSA #CyclingSA #TriathlonSA #Recovery #StopTrainingBlind #RookeryDataLabs by @rookerydatalabs

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21 hours ago

Racing Letsgo Potch! tomorrow? Six things to get right in the next 24 hours, from tonight’s sleep to the last water point. Running the full? It’s not flat: it climbs gradually to about 1,454 m by 19 km and rolls until about 26 km, then it’s mostly downhill home. Hold effort on the way up, not pace, and let the downhill carry you without forcing it. 🐧 Save this and send it to someone racing. After the race, comment REVIEW and we’ll send you one honest observation from your run, free. #StopTrainingBlind #RunningSA #PotchMarathon #RookeryDataLabs

Not affiliated with the event. General information, not individual advice. by @rookerydatalabs

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3 days ago

Most plans don’t know your week. Ours does. Rookery Coaching is live: one-on-one remote coaching that changes when your life does. Flu, rain, a wedding, a crazy week at work. Your plan adapts, and a real person keeps you on track. 18 weeks. 20 spots. Details in our stories. DM “COACH” to start. #StopTrainingBlind #RunningSA #CyclingSA #TriathlonSA #rookerydatalabs by @rookerydatalabs

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4 days ago

Every athlete gears up. Shoes, bike, cap, watch. Every session leaves data behind.

Most of it never gets read. We read it. 🐧

Run, ride, swim, row, lift or Hyrox. Any watch, any pace.

What are you gearing up for this weekend? 👇

DM “REVIEW” for a free first look at your data.

#StopTrainingBlind #EnduranceSport #HeartRateTraining #RunningSA #CyclingSA by @rookerydatalabs

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10 days ago

Drop your link in the comments 👇

Or spam ours, we would love to see what you are up too 😉
https://strava.app.link/IvLhxtiP46b by @rookerydatalabs

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11 days ago

The pros have coaches, physiologists and analysts reading every session. Most of us have a watch, and months of data nobody has ever read.

That’s the gap. Rookery stands in it. Whether it’s your first 10 km or your fastest marathon, we read your training as one story and tell you what it actually means.

No minimum pace. No minimum distance. Any watch or app.

Comment “REVIEW” for a free first look.

#StopTrainingBlind #RunningSA #MzansiRunning #EnduranceSport #Zone2 by @rookerydatalabs

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11 days ago

He thought his easy rides were easy. His data said 59% of them were hard.

That’s what a Data Review does: we read 8 to 12 weeks of your training as one story, fit a Zone 2 range to you (not your watch’s guess), and give you one clear next step. Back to you within 48 hours.

Run, ride, swim, Hyrox. Send us yours.
DM “REVIEW” for a free first look.

Evaluation only, not coaching or medical advice. Not affiliated with HYROX.

#StopTrainingBlind #Zone2 #HeartRateTraining #EnduranceSport #CyclingSA by @rookerydatalabs

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13 days ago

Forecast said rain. Good. 🌧️

The weather doesn’t decide if you train. You do. Nobody’s coming to push you, so push yourself.

Cold, wet and tired is where the work actually happens.

Who got it done today anyway? Drop a 🐧 if you showed up.

#RainDaysAreTrainDays #RunningSA #MzansiRunning #CyclingSA #EnduranceSport by @rookerydatalabs

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19 days ago