Many runners feel strong during the first half of a marathon, but the real challenge begins after 30 kilometres. Learn why marathon training focuses on endurance, consistency, and patience, and discover how preparing for the final 12 kilometres can help you achieve a stronger finish on race day.
View More The Marathon Starts After 30 Kilometres
Many triathletes sabotage their race before it has properly begun by going too hard in the first 10 minutes. Learn why adrenaline can trick you into poor pacing decisions, how to stay controlled early, and why a patient start often leads to a stronger swim, bike, run, and finish.
View More The First 10 Minutes Can Ruin Your Triathlon
You crossed the finish line, achieved your goal, and celebrated the moment. So why do you feel flat afterwards? Post-race blues are a normal part of endurance sport. Learn why they happen, how to recover both physically and mentally, and how to stay motivated as you prepare for your next challenge.
View More Beating the Post-Race Blues: How to Recover Strong and Stay Motivated After Your Big Event
Many cyclists and triathletes unknowingly ride their VO2 max intervals too conservatively. Learn how to identify the right intensity, avoid common mistakes, and get more from your high-intensity sessions. When performed correctly, VO2 max training can boost aerobic power, improve performance, and help unlock your endurance potential.
View More Why Your VO2 Max Intervals Are Probably Too Easy
Many Ironman 70.3 athletes sabotage their run by starting too fast out of T2. Learn why the first 2km should feel easy, how to pace the run leg more effectively, and why patience early can lead to a stronger finish and a faster overall race.
View More If Your First 2km Feels Good, You’re Running Too Fast
As a first-time Ironman athlete, it’s tempting to do more training as soon as motivation strikes. But Ironman success is built on consistency, not hero sessions. Learn how to build a strong foundation, avoid burnout, and create sustainable habits that will support your journey to Ironman New Zealand 2027.
View More Building Your Ironman Foundation Without Burning Out
Discover how SMART goals can transform your endurance training from wishful thinking into measurable progress. Learn how to set Specific, Measurable, Achievable, Relevant, and Time-Bound goals that improve motivation, guide your training decisions, and help you achieve better results in running, cycling, triathlon, and Ironman events.
View More SMART Goals for Endurance Athletes: The Simple Framework That Turns Good Intentions Into Real Results
Life rarely follows your training plan perfectly. Learn Coach Ray’s five simple rules for adjusting workouts when work, family, travel, and other commitments get in the way. Discover how to stay consistent, avoid common mistakes, and continue making progress toward your endurance sport goals.
View More Ray’s Rules for Adjusting Your Training Program When Life Gets in the Way
Every Ironman athlete experiences difficult moments during a race. The key isn’t avoiding bad patches—it’s knowing how to respond when they arrive. Learn practical mindset strategies, race-day decision-making techniques, and simple reset tools that can help you stay composed, regain momentum, and finish your Ironman stronger.
View More Every Ironman Athlete Needs a Bad Patch Plan
Your marathon nutrition strategy should be tested in training, not discovered on race day. Learn how to use long runs to practise fueling, hydration, and timing so you can avoid surprises, reduce the risk of hitting the wall, and give yourself the best chance of marathon success.
View More Never Try New Nutrition on Marathon Race Day