This FLJUGA Foundation Brick builds the basics of effective bike-to-run transitions. After a progressive ride moving from Level II to Level III, the session challenges you to settle quickly into a steady run rhythm. Simple in structure but highly effective, it develops pacing control, transition confidence, and durable triathlon race-day rhythm.
View More Monday’s Brick: FLJUGA Foundation Brick
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.
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
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
Success is the result of perfection, hard work, learning from failure and persistence. … Sometimes, you wonder whether the training is actually working. All the…
View More Ali’s Adventure – Persistence And Dedication Pays Off