Saturday Swim Session: Kick, Pull & Swim, What Duncan Laing Taught Me

Duncan Laing, arguably New Zealand’s most successful swim coach. I had the privilege of swimming under him in the mid 90’s, as part of his triathlon squad. One of his favourite sets was KPS or Kick Pull Swim. These session is focused around that. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
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Wednesday Windtrainer Workout: Vegan Cyclist’s 40×20 Workout

Windtrainer Session

This session is designed to enhance the repeatability of your top end sprinting ability. This session will be of great benefit for road cyclists especially those who race criteriums or need to chase down breaks or deal with large surges such as mountain biking or draft-legal triathlons.

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Build Your Efficiency By Adding Speedwork To Your Long Run

Fartlek Workout

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

This workout is really great for 5 & 10km runners as well as sprint and Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from 1:30hr Progressive Run F that I wrote about last week. I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet go back and check it out. Continue reading “Build Your Efficiency By Adding Speedwork To Your Long Run”

Saturday Swim Session: 100’s for Sustained Speed With Less Rest

Tri Swim Coach

100’s are such a versatile distance and provide a range of fitness benefits for your swimming. Over the coming weeks we will use these sessions with less rest each week to build your fitness and ability to sustain your speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Continue reading “Saturday Swim Session: 100’s for Sustained Speed With Less Rest”

Wednesday Windtrainer Workout: Sprint Tri Threshold Session

Windtrainer Session

This session is designed to enhance your ability to maintain a steady state at threshold for the 20km bike leg. Although this session is designed specifically for Sprint Triathletes, any cyclist competing in an event that will take 30-45min of riding such as road cyclists and mountain bikers can benefit.

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How Can You Build More Speed With Your Long Run?

Fartlek Workout

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

This workout is really great for 5 and 10km runners as well as sprint & Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from 1:30hr Progressive Run E that I wrote about last week.  I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet go back and check it out. Continue reading “How Can You Build More Speed With Your Long Run?”

Saturday Swim Session: 100’s for Sustained Speed

Tri Swim Coach

100’s are such a versatile distance and provide a range of fitness benefits for your swimming. Over the coming weeks we will use these sessions with less rest each week to build your fitness and ability in order to sustain your speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Continue reading “Saturday Swim Session: 100’s for Sustained Speed”