Friday Fartlek – 8 Weeks to a faster 10k: 20-24x 200m

Run Intervals

Over the next 8 weeks I will post a workout that when done in sequence will help you run a faster 10km. The key to success is to set a realistic 10km time that is challenging. Over the coming 8 weeks we will look at a hypothetic goal time for a typical person trying to run 10km under 50min, 45min, 40min or 35min. These sessions are best done on an athletic track. Continue reading “Friday Fartlek – 8 Weeks to a faster 10k: 20-24x 200m”

Spring Challenge

When Ray asked me to write an article on my Spring Challenge experience I thought heck I could easily write a novel. But he required only 200 words. It was three weeks from Spring Challenge kick off. I get the important text “Ness would you want to be in my team the Stoken Hopefulls for Spring Challenge?” I didn’t need to be asked, I was in. I did feel a slight pang of guilt when I signed up. I felt like I was dropping my uncommitted team mates Marg and Rach for this other team. I had no idea of my “new” team mates strengths and weaknesses. I felt confident I had a good base level of fitness.

But how was I going to be instrumental to this teams success of completing the Veterans 6 hour category in a respectable time. Saturday 26 September 6am we are in the middle of hundreds of women waiting for Nathan to give us the whistle and we were off. I quickly discovered then my race goals were very different to my team. Theirs was to complete the race and have FUN. Mine was to finish it as fast as humanly possible. This is a race for goodness sake. Fun doesn’t come anywhere into my thinking ~ push yourself to the max until it hurts. I can thank Rach and Marg for that. Save the fun for training. That’s where you learn how your team mates think and perform. What did I enjoy the most? Clambering over rooty rutty rocky tracks. Wading through streams and feeling the icy cold water seep through my shoes and soothe my hot sweaty feet. There was one section you had to scale a hill about two stories high using a rope for safety. Unfortunately it broke earlier in the race. A competitor fell and fractured her leg. Mental note to self in future races: with any equipment send your team mates out first. I do highly recommend mountain biking around Wanaka. I had plenty of time to absorb the scenery on race day. The mountain bike tracks in Slippery Forrest are fast flowy with lots of jumps and chicken runs. After a long 10.30 hours we crossed the finish line. I am sure if Stacey and Cassie had signed up with Ray’s Qwik Kiwi programme we would’ve been WAY more competitive.

Ray a huge thank you for your guidance and support this year. I appreciate your time and patience. I believe I have become more determined and as a result I am a stronger fitter athlete. I look forward to what you have in store for me for Coast to Coast training.

Ness Gundry

 

If you are after a programme that you can follow along to over the next 13 weeks as you and your team mates prepare for Spring Challenge, you can get a programme with fortnightly coaching calls with Coach Ray all for the low price of only $87 through www.CoachRayTraining.com

This special is for a limited time only until mid day Saturday.

Wednesday Wind Trainer Session: Big Gear Hill Reps

Tri Coach NZ

This session will help you develop your leg strength which will positively affect just about all areas of your cycling – sprinting, hill climbing, time trialling.

Tri Coach NZEach Wednesday I’ll post a Wind Trainer session that you can do in under 60 minutes to enhance your cycling. See the previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

4x 5min BG Hill Reps, 1min RI

  • 18min Warm Up Level II;

Main set:

  • 4x 5min Level IV BG & high resistance, 1min RI Level I;
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II.

The main set includes a set of four repetitions of five minutes hard at Level IV against a resistance to simulate a hill and also in a big gear (BG).  Your cadence will be relatively low – possibly somewhere between 50 & 70 Revolutions per minute (RPM).  After the five minutes is up, ride easy against minimal resistance and in a small gear for a Rest Interval (RI) for a minute.

Once all repetitions have been done commence a cool down at a low intensity for ten minutes.

Finish with 10 minutes stretching to assist with your recovery.  This isn’t necessarily included in the 60 minute workout and can be conducted whilst showering post workout.

This session can also be done out on the road just as easily as on a wind trainer, but is a lot more effective on the wind trainer. If you are doing it on the road you need to choose a hill that will take a good 20 minutes of riding to get to the top. Warm up as you ride to the hill. If the hill is within 10 minutes of your starting point, extend the warm up so that it lasts a minimum of 10 minutes. Commence the first repetition at the bottom of the hill and after the riding the first rep, turn around and descend for the minute (including the turn around times) before recommencing the climb for the second rep in the big gear. Push yourself hard in this session and you will find your form will come on nicely.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.

Saturday Swim Sessions – 4 Weeks to a Faster 1,500m with only 4km per Week: Week 2

Swim Session

Tri Coach NZThis is the second post out of a four part series to improve your 1,500m swim time over 4 weeks with only 4km of swimming per week. The first one can be found here. In each post you will get two 2,000m swim workouts. The sessions are best suited to doing on a Saturday and Wednesday or 3-4 days apart.

Session Three: Threshold

  • 200m Warm Up;
  • 8x 200m Build 1-4, 30sec RI;
  • 200m Cool Down;

Start the workout with a Warm Up covering 200m. During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The main set involves swimming eight reps of 200m. After each rep have a 30 second Rest Interval (RI). Either use your wrist watch or the BIG pace clock at the pool to keep this rest interval to 30 seconds preciously. If you rest too long, you won’t get the physiological benefit of this session. With each rep I want you to build your pace to get quicker over four repetitions, then your fifth rep can be a little slower as you start to build your pace over the next four reps. You could say your first rep is steady, your second rep is fast, your third rep is faster and your fourth rep is fastest, then repeat it all for the fifth to eighth reps. Your times may look like this:

Rep Time
1st 4:12 Build 1-4 Steady
2nd 4:02 Fast
3rd 3:58 Faster
4th 3:55 Fastest
5th 4:15 Build the next 1-4 Steady
6th 4:03 Fast
7th 3:59 Faster
8th 3:56 Fastest

Complete your workout with a 200m Cool Down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.

Session Four: Endurance

  • 400m Warm Up;
  • 8x 25m Drills;
  • 4x 300m Build 1-4, 45sec RI;
  • 200m Cool Down;

Start the workout with a Warm Up covering 400m. During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Swim 25m doing an appropriate drill. Pause prior to conducting the next repetition for a total of eight repetitions. Do the drills in the following order (examples of how to do each drill can be found by clicking on them).

  1. Kick On Side (KOS)
  2. Kick On Side (KOS)
  3. 6/1/6
  4. 6/3/6
  5. Kick On Side (KOS)
  6. Kick On Side (KOS)
  7. Broken Arrow
  8. Popov

The pause referred to above is a stop of about 10 seconds. It’s a chance to grab a drink, review the programme and think about the next drill you will do. If you need 15-20 seconds or longer, you are welcome to take it because the rest duration isn’t physiologically critical to the aim of this set. Having a quick break is neurologically critical though, so make sure you don’t just roll straight from one rep to the next.

The main set is made up of four repetitions of 300m with 45 seconds Rest Interval (RI).  As with the third session build your pace as you do each repetition, getting faster as you get closer to the end of the session. Start off with a steady rep, then a fast rep, faster rep before finishing with your fastest rep.

Complete your workout with a 200m Cool Down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.

Next weeks the workouts will be developing your technique and your threshold swim speed.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published 12 months ago.

Saturday Swim Sessions – 4 Weeks to a Faster 1,500m with only 4km per Week: Week 2

Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.