Wondering if you’re fit enough to start training for an Ironman 70.3? Discover the minimum fitness requirements, common misconceptions, and why consistency matters more than being race-ready today. Learn how first-time and recreational triathletes can successfully build towards their Ironman 70.3 or T100 finish line.
View More How Fit Do You Need To Be To Start Ironman 70.3 Training?
Many athletes assume Ironman 70.3 is only for elite competitors, but the reality is very different. Learn what it really takes to prepare for a 70.3, the fitness benchmarks I recommend, and why consistency and structured training matter far more than natural talent or experience.
View More Can Anyone Train For An Ironman 70.3?
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