Many triathletes sabotage their race before it has properly begun by going too hard in the first 10 minutes. Learn why adrenaline can trick you into poor pacing decisions, how to stay controlled early, and why a patient start often leads to a stronger swim, bike, run, and finish.
View More The First 10 Minutes Can Ruin Your Triathlon
Many Ironman 70.3 athletes sabotage their run by starting too fast out of T2. Learn why the first 2km should feel easy, how to pace the run leg more effectively, and why patience early can lead to a stronger finish and a faster overall race.
View More If Your First 2km Feels Good, You’re Running Too Fast
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
Many Ironman 70.3 athletes ruin their swim before they’ve even settled into rhythm. Learn why starting too hard creates problems later in the race, and how controlled pacing in the opening minutes can help you swim smoother, conserve energy, and set yourself up for a stronger bike and run.
View More Don’t Ruin Your Ironman 70.3 Swim in the First 2 Minutes
This endurance-focused brick, inspired by Riley Rosado, builds sustained strength and pacing discipline. With extended Level II and Level III efforts on the bike followed by a controlled 5km run, it develops durability and rhythm for long-course racing. A steady, purposeful session designed to reinforce consistency, patience, and race-day resilience.
View More Monday Brick: Riley Rosado’s Brick
This Rouvy Indoor Brick combines structured bike intervals with a progressive run that builds intensity step by step. Starting controlled and finishing strong, the session develops pacing accuracy, threshold strength, and confidence in race effort. Ideal for athletes wanting precise, distraction-free training that transfers directly to consistent triathlon performance.
View More Monday Brick: Rouvy Indoor Brick
This Rouvy Threshold Brick combines structured bike intervals with a sustained run effort to develop strength and rhythm off the bike. After controlled Level IV work on the ride, the session challenges you to hold a steady threshold pace for 30 minutes on the run, building durability, pacing discipline, and race-ready resilience.
View More Monday Brick: Rouvy Threshold Brick
Challenge Wanaka’s bike leg is deceptively demanding, with rolling terrain and exposed sections that punish overly aggressive pacing. In this article, I break down how to ride smooth and controlled, avoid costly power spikes, and protect your run so you can finish strong — plus a free Wanaka-specific pacing blueprint to guide your race-day strategy.
View More Challenge Wanaka Bike Leg Deep Dive
Coach Ray’s Ironman 70.3 Threshold Brick C is a high-value brick session designed to raise your threshold and make race pace feel more sustainable. With structured Level IV intervals on both the bike and run, this workout builds long-course durability, improves efficiency, and helps you race faster for the same effort.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick C
Although you are unlikely to race an Ironman 70.3 or Ironman at Threshold intensity (by definition it is impossible). Training sessions can use Threshold intensity to build you fitness, and in the same method as a rising tide lifts all ships an increase in your threshold intensity will also lift your overall fitness allowing you to race at a faster pace or higher intensity; or at the same pace or power for less effort. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick B