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.
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Ironman Race Strategy: Don’t Chase Other Athletes
Chasing other athletes can quickly derail your Ironman race strategy. Learn why sticking to your own pacing, effort and fuelling plan matters more than reacting to competitors around you. Stay patient, control what you can, and save your competitive energy for when it can make the biggest difference later.
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Stop Testing Your Marathon Fitness: Training Is Preparation, Not Proof
Stop testing your marathon fitness and start trusting your training. Constantly racing long runs, pushing marathon pace, or turning workouts into fitness tests can create unnecessary fatigue. Learn why purposeful training, strategically planned benchmarks, and consistent preparation will tell you more than repeatedly trying to prove you’re marathon-ready.
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Monday’s Brick: USA Triathlon’s Beginner Sprint/Olympic Brick
Prepare for your first Sprint or Olympic triathlon with this beginner-friendly 40-minute brick workout. Progress through controlled cycling intensities before transitioning directly into a Level II run. Practise your bike-to-run transition, learn how your legs respond after cycling, develop pacing control and build confidence for your upcoming triathlon race.
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