Your Last Race Is Data: How to Debrief, Recover and Race Smarter Next Time
Turn every race into a learning opportunity. Discover how a structured race debrief can reveal what worked, identify what held you back, and improve your next performance. Using Harrison Shaw’s recent racing as an example, Coach Ray explores pacing, recovery, mindset, fuelling and smarter race-day preparation for runners.
View More Your Last Race Is Data: How to Debrief, Recover and Race Smarter Next Time
Stay Aero When It Counts: Save Energy on Your Ironman 70.3 Bike
Your aero position can help you ride faster without simply pushing harder. Learn why staying aero when it counts, practising your race position, managing headwinds intelligently, and balancing aerodynamics with comfort and control can improve bike efficiency and help preserve valuable energy for the 21.1km Ironman 70.3 run.
View More Stay Aero When It Counts: Save Energy on Your Ironman 70.3 Bike
Ironman Race Strategy: Don’t Chase Other Athletes
Chasing other athletes can quickly derail your Ironman race strategy. Learn why sticking to your own pacing, effort and fuelling plan matters more than reacting to competitors around you. Stay patient, control what you can, and save your competitive energy for when it can make the biggest difference later.
View More Ironman Race Strategy: Don’t Chase Other Athletes
Stop Testing Your Marathon Fitness: Training Is Preparation, Not Proof
Stop testing your marathon fitness and start trusting your training. Constantly racing long runs, pushing marathon pace, or turning workouts into fitness tests can create unnecessary fatigue. Learn why purposeful training, strategically planned benchmarks, and consistent preparation will tell you more than repeatedly trying to prove you’re marathon-ready.
View More Stop Testing Your Marathon Fitness: Training Is Preparation, Not Proof
Monday’s Brick: USA Triathlon’s Beginner Sprint/Olympic Brick
Prepare for your first Sprint or Olympic triathlon with this beginner-friendly 40-minute brick workout. Progress through controlled cycling intensities before transitioning directly into a Level II run. Practise your bike-to-run transition, learn how your legs respond after cycling, develop pacing control and build confidence for your upcoming triathlon race.
View More Monday’s Brick: USA Triathlon’s Beginner Sprint/Olympic Brick
How to Pace a Half Marathon: Start Smart, Settle In & Finish Strong
Learn how to pace your half marathon by starting smart, settling into race pace, and finishing strong. Discover why banking time early can backfire, how to divide 21.1km into three manageable sections, when to adjust pace for conditions, and how disciplined pacing can help you race your strongest final kilometres.
View More How to Pace a Half Marathon: Start Smart, Settle In & Finish Strong
Stop Buying Speed Before You’ve Earned It
Before spending thousands chasing marginal gains, make sure you’re getting the most from the bike you already own. Build your fitness, improve your aero position, develop bike-handling skills, practise smart pacing and dial in your fuelling. Earn your speed through training first, then let equipment upgrades enhance your performance.
View More Stop Buying Speed Before You’ve Earned It
Sunday Smart-Trainer Session: Jesper Medhus’ Time Effective VO2 Max Intervals -2
Build your VO₂ max with this time-effective 45-minute smart-trainer workout. Jesper Medhus’ Time Effective VO₂ Max Intervals -2 combines a progressive warm-up with two sets of short Level V efforts, challenging you to repeatedly produce high-intensity power while recovering quickly and maintaining consistent quality across all ten hard efforts.
View More Sunday Smart-Trainer Session: Jesper Medhus’ Time Effective VO2 Max Intervals -2
Saturday Swim Session: Build 1–3 × 100m
Develop better pace control with this Build 1–3 swim workout. Progress from steady to hard to maximum effort across repeated 100m intervals, then reset and go again. Choose from three distances designed to develop speed, pacing awareness and the ability to change gears while maintaining good freestyle technique.
View More Saturday Swim Session: Build 1–3 × 100m
How to Balance Swimming, Cycling and Running for Your First Triathlon
Learn how to balance swimming, cycling and running when preparing for your first triathlon. Discover why the three disciplines shouldn’t be treated as separate programmes, how to manage intensity and recovery, where to focus your training, and how to progressively bring swim, bike and run together for race day.
View More How to Balance Swimming, Cycling and Running for Your First Triathlon