How to Pace an Ironman 70.3: Swim Smart, Ride Controlled & Run Strong
Learn how to pace an Ironman 70.3 with Coach Ray’s complete race-day strategy. Discover how to swim efficiently, control your bike effort, manage hills and headwinds, and run strongly. Avoid common pacing mistakes, optimise your fuelling and hydration, and maximise your performance across all three disciplines on race day.
View More How to Pace an Ironman 70.3: Swim Smart, Ride Controlled & Run Strong
Ironman Marathon Tips: Your Run Starts on the Bike
Your Ironman marathon starts on the bike. Discover how smart bike pacing, consistent fuelling and effective hydration can help conserve energy for the run. Learn why controlling your effort across 180km, practising race-specific brick sessions and arriving at T2 prepared are essential for a stronger Ironman marathon performance.
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Don’t Wear Anything New on Marathon Race Day: Why Familiar Gear Matters
Don’t let untested gear ruin your marathon. Discover why wearing familiar running shoes, socks, clothing and accessories matters on race day. Learn how to prevent blisters, chafing and discomfort by rehearsing your complete race-day outfit during training, so you can focus on running your best marathon with confidence and comfort.
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Monday’s Brick: Normann Stadler’s Ironman Taper Brick
Prepare for race day with Normann Stadler’s Ironman Taper Brick. This 75-minute workout combines 45 minutes of Level II cycling with 30 minutes of Level II running. Maintain bike-to-run familiarity, reinforce pacing discipline and manage fatigue while allowing your body to recover and arrive at the start line feeling fresh.
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Your Recovery Days Are Training Too: Why Rest Makes You a Better Triathlete
Recovery days are an essential part of effective triathlon training. Discover why rest, sleep, proper fuelling and active recovery help your body adapt, manage fatigue and improve performance. Learn how balancing training stress with adequate recovery supports consistent progress, reduces injury risk and helps you become a stronger triathlete.
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Sunday Smart-Trainer Session: The Wringer Plus
Take on The Wringer Plus, a demanding 45-minute indoor cycling workout featuring twelve 45-second Level V++ efforts with progressively shorter recoveries. Build high-intensity cycling power, improve your ability to repeat hard efforts, and develop fatigue resistance as recovery time decreases. Can you maintain consistent power through all twelve repetitions?
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Saturday Swim Session: Triathlon Swim Training – Build Your Swim Performance With Three Key Sessions
Improve your triathlon swim performance with three structured workouts targeting endurance, freestyle technique, pacing and sustainable speed. Establish your fitness with a 1,500m Time Trial, refine your stroke through purposeful drills, and develop consistent swimming speed. Ideal for Olympic-distance, Ironman 70.3 and T100 triathletes seeking better swim performance.
View More Saturday Swim Session: Triathlon Swim Training – Build Your Swim Performance With Three Key Sessions
Keep Your Upper Body Quiet: How Better Cycling Technique Can Improve Efficiency and Control
Improve your cycling technique by keeping your upper body quiet. Learn how relaxed shoulders, stable hips and smooth pedalling can improve control and reduce unnecessary movement. Discover practical tips for maintaining good posture, developing cadence skills and riding more efficiently, even as fatigue builds during challenging indoor cycling workouts.
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How to Pace Your Best parkrun or 5K: Start Smart, Settle In & Finish Strong
Learn how to pace your best parkrun or 5K by starting smart, settling into a sustainable rhythm and finishing strong. Coach Ray explains how to set realistic targets, control your opening kilometre, adjust for hills and conditions, stay strong when the race gets tough, and maximise your final kilometre.
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Smile More Than You Think: A Simple Ironman 70.3 Mental Strategy
Smiling might seem insignificant during an Ironman 70.3, but it can become a powerful mental reset. Learn how deliberately smiling can help you relax, interrupt negative thoughts, manage difficult moments and refocus on what you can control when fatigue builds and your race inevitably starts to get tough.
View More Smile More Than You Think: A Simple Ironman 70.3 Mental Strategy