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.
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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.
View More Your Easy Runs Need a Purpose: Why Slower Running Matters for Marathon Training
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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Learn to Stay Calm in Open Water: Build Confidence for Your Triathlon Swim
Open-water swimming can feel very different from the pool. Learn how to stay calm, control your breathing and build confidence when conditions become challenging. With specific open-water practice, smart positioning and better race-day skills, you can manage anxiety, find your rhythm and enjoy a stronger, more confident triathlon swim.
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Sunday Smart-Trainer Session: Testing is Training, Training is Testing
Build your VO₂ max with Testing is Training, Training is Testing, a challenging 58-minute smart-trainer workout. Progress through Level III, Level IV and Level V before tackling six maximal one-minute efforts, developing high-intensity cycling fitness while discovering how much power you can produce when the real challenge begins at the end.
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Saturday Swim Session: 100s Into Fast 50s
Build consistency and speed with this Saturday Swim Session. Start with repeatable 100m freestyle efforts before changing gears for faster 50m repetitions. Choose from three distances—1,700m, 2,400m or 3,200m—and challenge yourself to maintain strong technique and consistent pacing as the intensity and fatigue increase throughout the workout.
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7 Things to Practise Before Your First Sprint Triathlon
Preparing for your first sprint triathlon involves more than building fitness. Practising open-water swimming, transitions, brick sessions, race-day equipment and your pre-race routine can make the unfamiliar feel familiar. Discover seven practical things to rehearse before race day so you can arrive at the start line confident and prepared.
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Stop Watching the Clock: How to Make Hard Indoor Cycling Intervals Feel More Manageable
Stop watching the clock during hard indoor cycling intervals. Constantly counting down the seconds can make challenging efforts feel even harder. Instead, break intervals into manageable sections and focus on cadence, breathing, technique and power. Learn how directing your attention towards the workout can make tough sessions more manageable.
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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.
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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