This session is a great way to develop your top end speed and power, as well as working on your sustained pace. This is great for all cyclists including mountain bikers and triathletes (especially short course triathletes). Continue reading “Wednesday Windtrainer Workout: 6x 5min VO2 Max & Threshold Intervals”
I recently got sent a question from an athlete that I’ve advised on and off for a few years, they asked:
“I saw an article the other day from Cameron Brown. In the pic he was doing 35kph but his heart rate was only 125bpm. I realise he is elite, but how do you get so fast with so little effort. Regardless of what discipline I am doing my heart rate is always mid to high 140. Even walking it is 110.”
This is a really good question and I can see where the thought process comes from. It’s a commonly held misconception that your Maximum HR (Heart Rate) is equally 220 minus what ever your age is. I’m currently 41 so in theory my maximum HR should be 179bpm but a few weeks ago I got it up to 187bpm on the bike and 196bpm whilst running. What gives? Continue reading “What Makes Me Different From a Pro Like Cameron Brown”
This is a great wee workout for runners and triathletes to include in their training a couple of times a week to build and enhance their strength endurance which will benefit their overall health and fitness. Continue reading “Coach Ray’s Power Bag Strength Circuit for Runners and Triathletes”
This is a flavoursome meal that is packed full of nutrients. Having made this in the week prior to Christmas, I’ve made it again whilst out camping on my family holiday.
Broken 200s are a great way to incorporate speed and stamina within the same session. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Continue reading “Saturday Swim Session – How to Use Broken 200s to Make You Faster”
A 10km Time Trial (TT) will provide you with a great training stimulus regardless of what distance you are training for (especially marathon distance or longer). You can also utilise the time you achieve to set training Pace Zones to enhance your training.
Continue reading “Friday Fartlek Run: Using a 10km Time Trial to Enhance Your Fitness & Set Your Training Paces”
The Ring of Fire is an exciting new ultramarathon being held around Mt Ruapehu in April. This training plan will take experienced and fit trail runners and increase their fitness level to enable them to comfortably compete this first time event.
Sweet Spot intervals are a great way to increase your tolerance to riding hard. Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.
QK: Well done on what you achieved at the Elite Cycling Nationals. Although you are officially recorded as a DNF for the road race you must be pretty proud of the how you rode the race.
Talk us through how the race unfolded for you.
BG: Yes I pretty much did what I planned to do – follow good wheels and essentially be a “non-threat” up the road so I could avoid some of the massive pelo attacks that would inevitably occur with such a strong and large field. Kind of macro scale sandbagging approach! Continue reading “Qwik View – Brett Grieve (Post Elite Cycling Nationals Road Race)”
This was always going to be a race of attrition and just being in a position to finish was going to be a great result for a number of the competitors. With nearly 50% of the field being a DNF, it goes to show how tough this race is and with the pace on from the outset. Continue reading “How Tough Was the Elite Cycling National’s Road Race? An Analysis of Brett Grieve’s Power File”