Fitness alone does not guarantee your best race. Smart pacing is often the difference between fading badly and finishing strong. Learn how to pace correctly from 5K to Ironman to ultra, avoid common mistakes, and turn your training into better race-day performances with practical strategies that actually work.
View More The Art of Pacing: How to Race Smarter From 5K to Ironman to Ultra
ERG mode makes indoor training easy—but that convenience can come at a cost. This article explores how over-reliance on ERG can limit pacing, power control, and real-world cycling skills, and what to do instead to become a stronger, more capable cyclist both indoors and outdoors.
View More There’s something satisfying about ERG mode.
There’s a very specific feeling that shows up a day or two after a big race. Your legs are sore—but not as bad as you…
View More Race Ready Again: The Art of Recovering Between Back-to-Back Events
Warm-ups are one of the most overlooked tools in endurance sport. In this article, I explain why they matter, what they do to your body, and how to adapt your warm-up for running, triathlon, cycling, mountain biking, and longer events so you can start better and perform more smoothly.
View More How to Warm Up for Any Event
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.
View More Why Testing Your FTP Now Makes You Race Better
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