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.
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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.
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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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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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