Every Ironman 70.3 athlete faces a moment when the race gets tough. Success often comes down to how you respond. Learn practical mental strategies to stay calm, regain control, and keep moving forward when fatigue, doubt, or unexpected challenges threaten to derail your race.
View More Your Ironman 70.3 Will Get Hard… Then What?
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?
Practising your race nutrition before race day is essential for triathlon success. Learn why your gut needs training too, how to develop a fuelling strategy that works for you, and why testing nutrition during training can help you avoid costly mistakes and perform at your best on race day.
View More Don’t Test Your Nutrition on Race Day
Many triathletes blame hills for slowing them down, but the real problem is often poor pacing. Learn how to manage effort on climbs during the bike and run, avoid costly surges, and stay strong throughout your Ironman 70.3 by focusing on effort rather than speed.
View More Hills Aren’t Slowing You Down… Overreacting to Them Is
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
As a first-time Ironman athlete, it’s tempting to do more training as soon as motivation strikes. But Ironman success is built on consistency, not hero sessions. Learn how to build a strong foundation, avoid burnout, and create sustainable habits that will support your journey to Ironman New Zealand 2027.
View More Building Your Ironman Foundation Without Burning Out
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
Many triathletes train too hard on their easy days, accumulating fatigue without maximising fitness gains. Learn why easy training is essential for endurance performance, how to avoid the grey zone trap, and why slowing down during recovery sessions may be the key to becoming a faster triathlete.
View More Why Your Easy Sessions Might Be Too Hard