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.
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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.
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Giving the Coach the Finger: How to Keep Easy Training Easy
Why does Coach Ray want athletes to give him the finger? Discover the cheeky graph analogy behind controlled endurance training. Learn how to keep Level II sessions conversational, interpret pace, power and heart rate, and use your training data to develop better pacing without chasing a perfect graph every workout.
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Ironman Training: Why Consistency Beats Hero Sessions
Consistent Ironman training beats occasional hero sessions. One massive workout cannot replace weeks of purposeful swimming, cycling and running. Learn why sustainable training, appropriate recovery and regularly completing the right sessions will build greater endurance, reduce disruptive fatigue and prepare you more effectively for a strong Ironman race-day performance.
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Prepare for Bad Patches: How to Stay in Control When Your Marathon Gets Tough
Bad patches are a normal part of marathon racing. Learn how to stay calm when the going gets tough, check your pacing and fuelling, manage negative thoughts, and focus on what you can control. A difficult kilometre doesn’t have to define the rest of your marathon or your race-day experience.
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Monday’s Brick: FLJUGA Progressive Brick Build
Build pacing, intensity control and fatigue resistance with the FLJUGA Progressive Brick Build. This 72-minute triathlon workout progressively moves through Levels I to IV on both the bike and run, teaching you to manage each intensity, transition under fatigue and still produce a strong, controlled finish on tired legs.
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3:04 in Her First Marathon: What Jess Learned at the Dunedin Marathon
Qwik Kiwi athlete Jess Bray ran an impressive 3:04 in her first Dunedin Marathon, finishing fourth woman despite no marathon-specific taper. Discover how she managed the wind, pacing, fuelling and growing fatigue, and why the biggest lessons from her marathon debut were about mindset, self-belief and racing her own race.
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Stop Buying Speed Before You’ve Earned It
Before spending thousands chasing marginal gains, make sure you’re getting the most from the bike you already own. Build your fitness, improve your aero position, develop bike-handling skills, practise smart pacing and dial in your fuelling. Earn your speed through training first, then let equipment upgrades enhance your performance.
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