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
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
You crossed the finish line, achieved your goal, and celebrated the moment. So why do you feel flat afterwards? Post-race blues are a normal part of endurance sport. Learn why they happen, how to recover both physically and mentally, and how to stay motivated as you prepare for your next challenge.
View More Beating the Post-Race Blues: How to Recover Strong and Stay Motivated After Your Big Event
Discover how SMART goals can transform your endurance training from wishful thinking into measurable progress. Learn how to set Specific, Measurable, Achievable, Relevant, and Time-Bound goals that improve motivation, guide your training decisions, and help you achieve better results in running, cycling, triathlon, and Ironman events.
View More SMART Goals for Endurance Athletes: The Simple Framework That Turns Good Intentions Into Real Results
Life rarely follows your training plan perfectly. Learn Coach Ray’s five simple rules for adjusting workouts when work, family, travel, and other commitments get in the way. Discover how to stay consistent, avoid common mistakes, and continue making progress toward your endurance sport goals.
View More Ray’s Rules for Adjusting Your Training Program When Life Gets in the Way
Discover the principles behind The Coach Ray Method and learn how structured periodization helps endurance athletes improve performance, avoid injury, and peak on race day. Explore the four phases of training used for running, triathlon, cycling, and endurance events to achieve sustainable long-term fitness gains.
View More The Coach Ray Method: How to Periodize Training for Long-Term Endurance Gains
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