Why Regular FTP Testing Makes You Faster on Race Day (Not More Tired)
Regular FTP testing—especially using a ramp test—helps athletes train and race with accurate, up-to-date power targets without excessive fatigue. This article explains why testing every 4–6 weeks improves pacing, reduces race-day risk, and leads to smarter execution in key endurance events.
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Tuesday Training Plan: Conquer the Old Ghost Road (8 week MtB Prep)
Conquer one of New Zealand’s most iconic mountain bike trails with confidence.
Conquer the Old Ghost Road (8 Week MtB Prep) is a structured, progressive training plan designed to build the endurance, strength, and technical skills needed for this legendary backcountry ride. Whether it’s your first attempt or you’re aiming to ride stronger and smoother, this plan helps you arrive fit, prepared, and ready to enjoy every kilometre.
Sunday Smart-Trainer Session: Triathlon Plus Bike Strength A
This is a smart trainer session that is great for developing your specific bike strength and power. It is perfect for triathletes, road cyclists, and mountain bikers alike.
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Challenge Wanaka Run Leg Deep Dive
The Challenge Wanaka run leg is where many athletes fade — not because of fitness, but because of pacing mistakes made early. In this run deep dive, I explain how to start conservatively, settle into rhythm, and build a strong finish off a deceptively demanding bike leg, plus a free Wanaka-specific pacing blueprint to guide your race-day execution.
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Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher
Ready to run your first 10K but not sure where to start? 10K Kickstart is a 12-week beginner-friendly plan designed to take you from running 30 minutes to confidently finishing 10K—with just three runs per week. You’ll get a structured progression, app-based training calendar, private community support, and fortnightly coaching calls with Coach Ray to keep you on track. 🏃♂️🏁
View More Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher
Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps D
I needed a sequence of challenging hill sessions for an athlete wanting to improve their time up Alpe du Zwift. This is the fourth in the series and over the coming weeks following these sessions, you will boost your FTP and your ability to sustain your effort up a climb. These sessions are not just useful for Alpe du Zwift, but also hilly events like the Lake Taupo Cycle Classic or Five Passes Tour here in New Zealand.
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Saturday Swim Session: Allan Pitman’s Ironman Swim Session #6
Allan Pitman was a legendary Australian Ironman coach — and this classic swim session is a brilliant way to build sustained aerobic pace and swim-specific strength. Using a pull buoy and swim band, you’ll lock into solid, steady work that’s perfect for Ironman triathletes and long-distance open-water swimmers. Choose Option A, B, or C depending on your fitness level, then settle in and build the engine that helps you swim smoother, stronger, and faster on race day.
View More Saturday Swim Session: Allan Pitman’s Ironman Swim Session #6
Friday Fartlek Run: Jess’ Threshold Taper Run
his Friday Fartlek Run session is a sharp, taper-friendly threshold workout designed to maintain fitness and improve your ability to sustain fast running. Jess’ Threshold Taper Run features 5×3-minute reps at Level IV with short recoveries—ideal for 10km runners, triathletes, and endurance athletes looking to hold intensity during a taper or safely reintroduce speed early in a training build.
View More Friday Fartlek Run: Jess’ Threshold Taper Run
Challenge Wanaka Bike Leg Deep Dive
Challenge Wanaka’s bike leg is deceptively demanding, with rolling terrain and exposed sections that punish overly aggressive pacing. In this article, I break down how to ride smooth and controlled, avoid costly power spikes, and protect your run so you can finish strong — plus a free Wanaka-specific pacing blueprint to guide your race-day strategy.
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Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick C
Coach Ray’s Ironman 70.3 Threshold Brick C is a high-value brick session designed to raise your threshold and make race pace feel more sustainable. With structured Level IV intervals on both the bike and run, this workout builds long-course durability, improves efficiency, and helps you race faster for the same effort.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick C