Jess Bray’s first half ironman at Challenge Wanaka was a masterclass in smart racing — calm swim, disciplined bike, and a strong, confident run. In this debrief we unpack the training, strategy, mindset, and lessons learned from a first-time athlete who raced with maturity beyond her experience.
View More What a First Half Ironman Can Teach You About Racing Smart
Learn how to pace a long-course triathlon with confidence. This guide covers smart swim, bike, and run pacing strategies to help you avoid early mistakes, manage effort, and finish strong. Practical, coach-led advice to help you race smarter, conserve energy, and unlock your best performance on race day.
View More How to Pace a Long-Course Triathlon
Five days after finishing third at Challenge Wānaka, Frederic Funk completed this smart, race-specific brick ahead of Ironman NZ in Taupō. This session shows how elite athletes balance recovery and sharpness between races, combining structured bike intensity and steady running to maintain fitness without adding unnecessary fatigue.
View More Monday Brick: Frederic Funk Pre-Taupō Ironman Brick
Fuelling for endurance events is about consistency, not guesswork. Learn how to manage carbohydrates, hydration, and race-day nutrition so you can maintain energy, avoid the dreaded wall, and finish strong. Practical guidance to help you train your gut, fuel with confidence, and support your performance from start to finish.
View More Fuelling for Endurance Events
Running strong off the bike is about preparation, pacing, and smart execution. Learn how to manage the bike effort, use brick sessions effectively, and transition smoothly into the run so you can avoid early fade and finish strong. Practical coaching insights to help you race with confidence and control.
View More Running Strong Off the Bike
Open water swimming can feel intimidating, even for strong pool swimmers. This guide helps triathletes build confidence through better breathing control, smart positioning, effective sighting, and simple mindset shifts. Learn how to stay calm, manage race-day nerves, and exit the water composed and ready to ride strong.
View More Open Water Confidence for Triathletes
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
Although you are unlikely to race an Ironman 70.3 or Ironman at Threshold intensity (by definition it is impossible). Training sessions can use Threshold intensity to build you fitness, and in the same method as a rising tide lifts all ships an increase in your threshold intensity will also lift your overall fitness allowing you to race at a faster pace or higher intensity; or at the same pace or power for less effort. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick B
Raise your triathlon fitness with Coach Ray’s Ironman 70.3 Threshold Brick session. This structured bike-to-run workout uses threshold intensity to improve efficiency, durability, and race-day performance for Ironman and Ironman 70.3 athletes.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick A
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that is typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #13