Mission Mount Somers Marathon: Pip’s Story of Endurance, Resilience and Getting the Job Done 🏔️🏃♀️
Pip took on the challenging Mission Mount Somers Marathon, facing steep climbs, technical descents, an injured ankle and tight cut-off times. In this post-race debrief, Coach Ray explores her training, nutrition, pacing and mental resilience, sharing valuable lessons for runners preparing for their next mountain or trail-running adventure.
View More Mission Mount Somers Marathon: Pip’s Story of Endurance, Resilience and Getting the Job Done 🏔️🏃♀️
Spicy but Sensible: A 40-Minute Indoor Cycling Workout to Build Power, Speed & Endurance
Spicy but Sensible combines controlled sustained efforts, one-minute Level V intervals and short 20-second bursts into a challenging indoor cycling session. Learn how to pace the workout, manage your recovery and maintain consistent power. Follow Coach Ray’s structured session and try the workout on Qwik Kiwi Velocity.
View More Spicy but Sensible: A 40-Minute Indoor Cycling Workout to Build Power, Speed & Endurance
Saturday Swim Sessions: Build Triathlon Swimming Endurance With 200m Intervals, 1,000m Repeats and Freestyle Drills
Improve your triathlon swimming with three structured workouts covering 8,300m. This week’s Saturday Swim Session combines repeatable 200m intervals, sustained 1,000m endurance efforts and freestyle technique drills. Learn how to develop consistent pacing, improve swimming efficiency and maintain better technique as fatigue builds during your triathlon swim training.
View More Saturday Swim Sessions: Build Triathlon Swimming Endurance With 200m Intervals, 1,000m Repeats and Freestyle Drills
Race Day Nutrition for Endurance Athletes: Fuelling, Hydration, Sports Foods & Supplements
Discover how to optimise your race day nutrition with sports nutritionist Jade Winter. Learn practical strategies for carbohydrate loading, fuelling, hydration, gut training and supplements. Whether you’re preparing for a half marathon, marathon, triathlon or Ironman, this masterclass will help you develop a personalised nutrition plan for race day success.
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The ABCDS of Recovery: Five Simple Habits to Recover Better, Adapt Faster & Perform Stronger
Discover Coach Ray’s ABCDS of Recovery: five practical habits covering cool-downs, stretching, hydration, dietary requirements and sleep to help endurance athletes recover better, adapt faster and perform stronger.
View More The ABCDS of Recovery: Five Simple Habits to Recover Better, Adapt Faster & Perform Stronger
Open Water Swimming for Triathletes: Race-Day Tactics, Confidence & Smarter Swimming 🏊🌊
Open water swimming requires more than fitness. Discover practical triathlon swimming tactics covering race-day preparation, breathing control, warm-ups, drafting, sighting, currents and waves. Coach Ray shares advice for Ironman Florida, Challenge Wānaka, Ironman New Zealand and Mount Maunganui to help you swim confidently and conserve energy for the bike and run.
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Sunday Smart Trainer Session: Jasper Philipsen Performance – A Short, Sharp Cycling Workout 🚴🔥
Jasper Philipsen Performance is a short, structured indoor cycling workout featuring progressive intensity changes and two demanding finishing efforts. Inspired by a Zwift Tour Fever session, this 31-minute workout challenges cyclists to manage their pacing, recover between intervals and develop controlled high-intensity power within a balanced endurance training programme.
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If You Wait Until You’re Tired, It’s Already Too Late: Half Marathon Fueling Explained
Many runners wait until they feel tired before taking fuel during a half marathon. Unfortunately, by then it may already be too late. Learn why early fuelling, practising your race nutrition, and training your gut can help you maintain pace, avoid late-race fatigue, and finish stronger on race day.
View More If You Wait Until You’re Tired, It’s Already Too Late: Half Marathon Fueling Explained
Saturday Swim Session: Improve Freestyle Technique & Swim Faster With Broken 400s
Improve your triathlon swimming with three structured workouts targeting freestyle technique, endurance and sustainable speed. Discover how Broken 400s develop consistent pacing, while targeted swimming drills improve stroke efficiency. These 7,400 metres of purposeful training will help Olympic-distance, Ironman 70.3 and T100 triathletes swim smarter, stronger and faster.
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Nothing New on Race Day: The Triathlon Rule That Could Save Your Race
Avoid unnecessary surprises on triathlon race day by following one simple rule: nothing new. Learn why testing your equipment, nutrition, breakfast, pacing and transitions during training is essential. Discover how familiar routines, proper preparation and race-day confidence can help prevent costly mistakes and deliver a stronger triathlon performance.
View More Nothing New on Race Day: The Triathlon Rule That Could Save Your Race