Your Ironman 70.3 bike split means little if you arrive at T2 unable to run well. Learn why smart bike pacing, controlled effort, consistent fuelling, and disciplined race execution can help you preserve your legs and turn a well-paced 90km ride into a stronger 21.1km run.
View More Want a Faster Run? Stop Racing the Bike!
Swimming harder doesn’t always mean racing faster in an Ironman. Learn why a controlled, efficient swim can conserve valuable energy for the bike and marathon. By pacing wisely, staying relaxed, and focusing on efficiency, you can exit the water ready to perform strongly throughout the rest of your race.
View More Want a Faster Ironman? Swim Easier
Many triathletes train harder than necessary, turning easy sessions into moderate efforts and carrying unnecessary fatigue into key workouts. Learn why smarter intensity control, genuine recovery, and a clear distinction between hard and easy training can improve consistency, reduce injury risk, and ultimately help you become a stronger triathlete.
View More Why Most Triathletes Train Too Hard
Starting your marathon too fast can turn a great race into a difficult final 10 kilometres. Learn why conservative early pacing saves energy, how to resist race-day adrenaline, and why starting slower than you think can give you the best opportunity to finish your marathon strongly.
View More Start Your Marathon Slower Than You Think
Build endurance and improve your bike-to-run transition with this simple 90-minute brick workout. Combining a controlled Level II bike with a Level II run, this session teaches you to pace the bike wisely, transition efficiently and settle into your running rhythm while developing valuable triathlon-specific aerobic fitness for race day.
View More Monday’s Brick: 90-Minute Aerobic Brick
Learn how to set accurate training zones for swimming, cycling and running using pace, power and heart rate. Coach Ray explains CSS, cycling FTP, threshold heart rate and running tests, helping you establish personalised Levels I–V, choose the right intensity metric and keep your zones aligned with your current fitness.
View More How to Find Your Training Zones: Pace, Power & Heart Rate Explained
Learn how to pace the bike smarter in your next triathlon. Discover why riding too hard can compromise your run, how controlled effort protects your legs, and why smart pacing and effective fuelling can help you finish stronger. Your fastest overall triathlon doesn’t always require your fastest bike split.
View More Ride Too Hard, Pay for It on the Run: How to Pace the Bike Smarter
When real life gets in the way, your training plan needs to adapt. Coach Ray shares five practical rules for adjusting workouts, handling missed sessions, protecting recovery and maintaining consistency. Learn how to swap, shorten or occasionally drop sessions without derailing your progress or compromising the purpose of your training.
View More Ray’s Rules for Adjusting Your Training Plan When Life Gets in the Way
Build power progressively with Emily’s Short Mix Minus, a 33-minute Smart-Trainer Session that moves from Level III through Level IV to Level V. With an improved 10-minute warm-up and cool-down, this workout challenges cyclists and triathletes to control their pacing, manage increasing intensity and finish strongly under fatigue.
View More Sunday Smart-Trainer Session: Emily’s Short Mix Minus
Build endurance, pacing and speed with this week’s Saturday Swim Session. Starting with longer controlled efforts before progressing to shorter, faster repetitions, this workout teaches you to increase intensity while maintaining efficient freestyle technique. Choose from three distance options designed for recreational swimmers, masters swimmers and age-group triathletes alike.
View More Saturday Swim Session: Natasha Van Der Merwe’s Beginner Endurance Focus Session