Brick sessions are one of the most valuable workouts in triathlon training. Discover why running immediately after cycling teaches your body to adapt, builds confidence for race day, improves your pacing, and helps make the bike-to-run transition feel smoother, stronger, and far more predictable when it matters most.
View More Why Brick Sessions Teach Your Legs How to Run
Knowing when to skip a workout is just as important as knowing when to train hard. Learn how to recognise fatigue, illness and injury, use training data wisely, and make smarter decisions that keep you healthy, consistent and improving over the long term.
View More When to Skip a Workout: The Smart Way to Train as an Endurance Athlete
Missing a workout during marathon training isn’t the end of the world. Learn why trying to “catch up” missed sessions can do more harm than good, and discover why consistency over months matters far more than any single workout when preparing for your next marathon.
View More Missed a Workout? Don’t Chase It
Many triathletes chase epic training weeks, believing bigger is always better. In reality, consistent training over months and years produces the greatest results. Learn why sustainable habits, smart progression, and showing up regularly are far more important than occasional heroic workouts when it comes to triathlon success.
View More Consistency Beats Epic Training Weeks Every Time
Recovery is where your marathon fitness is built. Learn why respecting recovery days, keeping easy runs genuinely easy, and allowing your body time to adapt can improve performance, reduce injury risk, and help you stay consistent throughout your marathon training programme for long-term success.
View More Respect Recovery Days: They Make You a Better Marathon Runner
Many runners feel strong during the first half of a marathon, but the real challenge begins after 30 kilometres. Learn why marathon training focuses on endurance, consistency, and patience, and discover how preparing for the final 12 kilometres can help you achieve a stronger finish on race day.
View More The Marathon Starts After 30 Kilometres
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
Strength training has become increasingly popular among endurance athletes, but is it always necessary? Discover when strength training can improve performance, when aerobic development should take priority, and how recreational athletes can make the best use of limited training time while balancing performance, injury prevention, and long-term health.
View More Do Endurance Athletes Really Need Strength Training?
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
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