Tempo training sits in the “comfortably uncomfortable” zone — and it’s where most endurance races are actually won.
Too many athletes train either too easy or too hard, missing the intensity that builds sustainable speed, aerobic strength, and race-day confidence. In this article, Coach Ray explains what tempo training really is, why it matters for triathletes, runners, and cyclists, and how mastering this middle ground leads to smarter pacing and stronger finishes.
Christmas doesn’t have to mean losing fitness or starting the New Year behind. Learn how runners, triathletes, and cyclists can train smart through the festive period by prioritising what matters, using short quality sessions, protecting recovery, and staying flexible — so you arrive in January fit, fresh, and motivated.
View More Training Through Christmas: How to Stay Fit Without Missing the Festivities
Discover the key training metrics that truly drive your fitness and running progress. Learn how to track what matters, avoid common mistakes, and get more out of every session.
View More Beyond the Workout: Understanding the Metrics That Drive Your Fitness
When it comes to training and racing, the biggest performance gains don’t always come from more miles, more watts, or more laps — they come from mastering what’s happening between your ears.
In our latest group coaching call, we explored one of the most underrated aspects of performance: the mental game. Whether you’re chasing a parkrun PB, lining up for your first triathlon, or striving to execute your race plan with more consistency, focus is the glue that holds your training and racing together.
Discover how Coach Ray uses the principles of Jack Daniels’ periodization model to create smart, structured training plans for runners, triathletes, and endurance athletes aiming for peak performance.
View More The Coach Ray Method: Periodizing Training for Long-Term Endurance Gains
Feeling a bit lost or unmotivated after your big race? You’re not alone. In this group coaching call, Coach Ray shares practical strategies to beat the post-race blues — helping you recover both physically and mentally, regain focus, and set yourself up for your next big goal.
View More Beating the Post-Race Blues | Recover Strong & Stay Motivated After Your Big Event
Struggling with sports nutrition and not sure where to start? In this Qwik Kiwi Coaching group coaching call, special guest Jade Winter – Registered Nutritionist and triathlete who has represented New Zealand – shares her expert advice on the first five nutrition basics every athlete needs to get right. Whether you’re training for a triathlon, running, cycling, or just looking to fuel your performance better, Jade breaks down the fundamentals so you can feel stronger, recover faster, and perform at your best.
View More Crunching the Basics: 5 Key Nutrition Habits Every Athlete Must Nail | Jade Winter Nutrition
Are you training for your first triathlon or running event and wondering how to avoid rookie mistakes on race day? In this presentation, Coach Ray breaks down everything beginner and recreational athletes need to know to feel confident, calm, and prepared — from pacing and hydration strategies to managing pre-race nerves.
View More Coach Ray’s Chat: EP 020 Beginner Race Day Strategy: Pacing, Hydration & Staying Calm for Your First Race
Learn how to train smarter using heart rate, power, and pace. Ideal for beginner triathletes, runners, and cyclists looking to train with purpose and intensity.
View More Coach Ray’s Chats: EP 019 Understanding Your Training Zones – Train Smarter, Not Harder
Learn when to stop a workout with real-life examples for runners, cyclists, and triathletes. Get training paces and tips in our full article.
View More Coach Ray’s Chats: EP 018 Specific examples of When to Call a Session and Pull the Pin