Monday’s Brick: USA Triathlon’s Experienced Sprint/Olympic Brick
Build stronger bike-to-run performance with USA Triathlon’s Experienced Sprint/Olympic Brick. This 90-minute session progresses from Level II through Level III to Level IV on the bike before transitioning into a controlled Level III run. Develop pacing discipline, fatigue resistance and confidence running strongly after a demanding bike leg.
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Train for the Triathlon Course You’re Actually Racing
Prepare for the triathlon course you’re actually racing. Learn how terrain, weather, open water, hills, road surfaces and race conditions should influence your training. By making key sessions increasingly race-specific, you can improve your pacing, skills, fuelling and confidence while reducing unnecessary surprises when race day finally arrives.
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Sunday Smart-Trainer Session: Emma Snowsill’s Bike Strength Session -2
Develop cycling-specific strength with Emma Snowsill’s Bike Strength Session -2. This 58-minute smart-trainer workout combines four five-minute Level IV efforts with a deliberately low 65–75 rpm cadence, challenging you to produce controlled power, increase muscular demand, maintain smooth technique and repeat quality as fatigue builds through the main set.
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Saturday Swim Session: Drill Into Better Freestyle
Improve your freestyle technique with this drill-focused Saturday Swim Session. Alternate between purposeful drills and normal swimming to immediately transfer better movement into your stroke. Choose from three workout distances and use drills such as KOS, 6/1/6, 6/3/6, Popov and Broken Arrow to develop more effective freestyle swimming.
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Recovery Days Are Training Too: Why Easy Days Help You Become a Better Cyclist
Recovery days are an essential part of cycling training. Easy Level II rides can reduce training stress, maintain movement and help prepare you for your next quality session. Learn why recovery isn’t wasted training, when complete rest may be better, and how easier days support consistent long-term cycling performance.
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Never Try New Nutrition on Race Day: Practise Your Ironman 70.3 Fuelling Before It Matters
Your Ironman 70.3 nutrition strategy should be tested long before race day. Learn why unfamiliar gels, drinks and foods can create unnecessary problems, how to practise fuelling during race-specific training, and why developing a familiar, well-rehearsed nutrition plan can help you race with greater confidence when it matters most.
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Ironman Racing in the Heat: Why Heat Changes Everything
Heat can completely change the demands of your Ironman. Learn why hotter conditions may require adjustments to your pacing, hydration, fuelling and cooling strategy. Rather than forcing your original race plan, respond intelligently to the conditions, manage your effort early, and give yourself the best opportunity to finish strong.
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Did You Actually Have a Bad Race? Why Your Finish Time Doesn’t Tell the Whole Story
Your finishing time is only part of your race story. Using Harrison Shaw’s Cambridge Half Marathon as an example, Coach Ray explores how pacing, weather, recovery, fuelling and mindset influence performance — and why a structured race debrief can reveal valuable lessons to help you race smarter next time.
View More Did You Actually Have a Bad Race? Why Your Finish Time Doesn’t Tell the Whole Story
Your Easy Runs Need a Purpose: Why Slower Running Matters for Marathon Training
Easy runs have an important purpose in marathon training. Learn why controlled Level II running builds aerobic fitness, supports recovery, and helps you perform better in harder sessions. Stop judging easy runs by pace alone and discover why running at the appropriate effort can make you a stronger, more consistent marathon runner.
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Monday’s Brick: FLJUGA Power Brick Progression
Build your ability to increase intensity under fatigue with the FLJUGA Power Brick Progression. Progress from Level II through Level III to Level IV on the bike, then carry controlled intensity onto the run. This 65-minute brick develops pacing, bike-to-run adaptation, fatigue resistance and confidence when the effort increases.
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