Base Fitness

The Smaller the Base, The Smaller the Peak: How to Get the Most Out of Your Aerobic Base

Building fitness requires a combination of a number of different fitness elements. Depending on the nature of the event you are training will determine how much of each different element. But one thing remains the same, the bigger you build your base fitness the higher your peak can be. If you scrimp on the base training, your peak fitness will be compromised. Speed-work is essential for developing your peak fitness, but unless you are building it on a foundation of base training it’ll never be as high as your physical potential will allow.

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Ironman 70.3 Training

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #4

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 77-90% Functional Threshold Power). Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

View More Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #4
Cycling Session

Wednesday Windtrainer Workout: Gareth’s 30min Lockdown Power Workout II

I needed to develop a short, intense session for an athlete due to the position they have found themselves in due to changes in COVID-19 restrictions where they live. This session targets a range of intensities in a limited time frame. This session is great to build your top end intensity but also your ability to turn on the intensity with limited recovery and is great for both road cyclists and triathletes, as well as mountain biking.

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Triathlon World Champs

Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme (currently riding 2hr & running 1hr)

This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).

View More Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme (currently riding 2hr & running 1hr)

How To Put Structure, Routine and Consistency In Your Training

How hasn’t struggled with putting consistency in their training? It’s easy to defer things, leave your training for later, hit that snooze button, prioritise other aspects of your life above your training…… or the classic I can’t really be bothered today, or convince yourself that you are tired, ill or injured and a rest will be the best option for you. These are all my excuses, reasons and justifications, what are yours?
Here are some simple ways to put that Structure, Routine and Consistency back into your training.

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