Chef Ray: Spanish Meatballs, Bean + Cauliflower Parsley Mash

The sauce for these meatballs has a lot of flavour and fresh take on traditional meatballs.

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Monday's Brick: Coach Ray's Ironman 70.3 Tempo Brick #1

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #1

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

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Sunday Smart-Trainer Session: RAMP Test Threshold session #1 Reverse

I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of threshold intervals. This is the a modification of what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the threshold intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

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Saturday Swim Session: Tour de Cure Session 6

This session develops your ability to both judge pace and also manage that pace with a range of various speeds incorporated within the session. As a result fo this variety of pace you will improve both your Threshold speed and also your VO2 max. This session will benefit triathletes of all distances, as well as other open-water swimmers.

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Friday Fartlek Run: 3x 4min Hill Rep Run

This session is a great way to increase your VO2 max. By repeatedly running at a high intensity within this workout you will become a fitter, faster runner.

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Project 2:00 - Your Roadmap to a Sub-2 Hour Half Marathon (20 week training plan)

Tuesday Training Plan: Project 2:00 – Your Roadmap to a Sub-2 Hour Half Marathon (20 week training plan)

🏃‍♀️🏃‍♂️ Project 2:00 – Smash Your Sub-2 Hour Half Marathon Goal!
Train smart. Run strong. Cross the finish line under 2 hours.

View More Tuesday Training Plan: Project 2:00 – Your Roadmap to a Sub-2 Hour Half Marathon (20 week training plan)

Monday’s Brick: Dave Scott’s Ironman ‘Duathlon’ Brick B

Dave Scott likes to use the standard duathlon for long bricks. by dividing the run into two segments makes it a little easier on the body. This session is great for early season Ironman athletes as they build into their biggest weeks. It can also be of benefit for Ironman 70.3 athletes.

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Sunday Smart-Trainer Session: 4x 90sec Hill Reps

This session is a great way to develop your anaerobic capacity and leg strength within the same workout. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3 triathletes.

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Saturday Swim Session: Triathlon Plus Race Pace Swim #1

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a fast pace that you can sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.

View More Saturday Swim Session: Triathlon Plus Race Pace Swim #1