Ride Too Hard, Pay for It on the Run: How to Pace the Bike Smarter
Learn how to pace the bike smarter in your next triathlon. Discover why riding too hard can compromise your run, how controlled effort protects your legs, and why smart pacing and effective fuelling can help you finish stronger. Your fastest overall triathlon doesn’t always require your fastest bike split.
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Ray’s Rules for Adjusting Your Training Plan When Life Gets in the Way
When real life gets in the way, your training plan needs to adapt. Coach Ray shares five practical rules for adjusting workouts, handling missed sessions, protecting recovery and maintaining consistency. Learn how to swap, shorten or occasionally drop sessions without derailing your progress or compromising the purpose of your training.
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Sunday Smart-Trainer Session: Emily’s Short Mix Minus
Build power progressively with Emily’s Short Mix Minus, a 33-minute Smart-Trainer Session that moves from Level III through Level IV to Level V. With an improved 10-minute warm-up and cool-down, this workout challenges cyclists and triathletes to control their pacing, manage increasing intensity and finish strongly under fatigue.
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Saturday Swim Session: Natasha Van Der Merwe’s Beginner Endurance Focus Session
Build endurance, pacing and speed with this week’s Saturday Swim Session. Starting with longer controlled efforts before progressing to shorter, faster repetitions, this workout teaches you to increase intensity while maintaining efficient freestyle technique. Choose from three distance options designed for recreational swimmers, masters swimmers and age-group triathletes alike.
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Why the First Week of Running Feels So Hard (And Why That’s Completely Normal)
Starting running is challenging for everyone, and that’s completely normal. Discover why the first week often feels the hardest, how your body adapts to training, and why consistency matters more than motivation. Learn how trusting the process can help you build confidence, fitness and a lifelong love of running.
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Stop Chasing Your FTP Every Week: Build It Instead
Many cyclists become obsessed with testing their FTP instead of improving it. Learn why consistent, structured training is more important than frequent FTP tests, and discover how focusing on the training process can lead to bigger gains in power, endurance, and overall cycling performance over the long term.
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How to Periodise Strength Training for Endurance Athletes
Learn how to periodise strength training throughout the season using a simple four-phase framework: **Strength Endurance, Basic Strength, Specific Power and Strength Maintenance**. Discover how the right strength training at the right time can improve performance, reduce injury risk and help you arrive at your key endurance event stronger and race-ready.
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Don’t Run 21.1km… Do This Instead!
Running a half marathon after a 1.9km swim and 90km bike ride can feel overwhelming. Learn how breaking the run into smaller, manageable segments helps you stay mentally focused, reduce fatigue, and execute a smarter Ironman 70.3 race from T2 all the way to the finish line.
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Why Most Marathon Runners Start Too Fast
Learn why starting too fast is one of the biggest mistakes first-time marathon runners make. Discover simple pacing strategies to conserve energy, avoid hitting the wall, and finish your marathon stronger. A patient, disciplined start can be the difference between surviving the final kilometres and finishing with confidence.
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The Biggest Mistakes First-Time Marathon Runners Make
Training for your first marathon? Avoid the most common mistakes that catch new runners out, from running too fast and skipping long runs to neglecting recovery and race nutrition. Learn how to train smarter, stay injury-free, and arrive at the start line confident, prepared, and ready to enjoy your marathon.
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