Saturday Swim Session: Sprints and other Strokes
These sessions will help develop your speed and feel for the water.
Friday Fartlek Run: 4x 1 Mile (200m Hard, 1,000m Solid, 400m Easy)
This session is a great way to develop race speed and a strong finishing kick. It is best done on an athletics track.
Wednesday Windtrainer Workout: Tabata
This session is a great way to develop your anaerobic capacity. It is perfect for road cyclists and mountain bikers.
Transforming Tash: Self-Respect
If I had the power to install one attribute 100% into my children and know that it would never falter it would be self-respect. Who are we if we do not have regard for our own respect? We like to…
Blog # 17 – Gaining Sponsorship And Giving Sponsorship Plus ANZAC Day
Hi blog followers, We are definitely getting closer now, which has meant some late nights during the week after training to finalise requirements as we approach the final countdown for my 515 km 3 day endurance event of swimming, cycling…
Best of the Internet for Endurance Athletes: 24 April 2016
Each Sunday I’ll post my ‘best of’ list in a number of categories from the inter-webs. Other weeks can be found here. Technology/Equipment Blogs http://www.dcrainmaker.com/2016/04/sea-otter-2016-power-meter-tidbits-stages-verve-infocrank.html There was plenty of technology being announced at the Sea Otter Mountain Bike Classic this…
Saturday Swim Session: Time Trials
Time Trials are a great tool to measure your performance and then compare to your previous (or future) performances. But the biggest benefit comes from the training stimulus your body receives as a result of doing them.
Friday Fartlek Run: Half Marathon Pyramids
This session is a great way to enhance your speed endurance and is great for half marathon events.
Qwik-View: Naomi & Ash Whitehead (Team SwordFox)
QK: Congratulations to you both and the rest of team Swordfox, for your inspirational performance in the GODZone. Ash, I know you have come from a strong cycling back ground. Have you always been involved with the outdoors or is…
Wednesday Windtainer Workout: 90sec Hill Reps
This session is a great way to develop your anaerobic capacity. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3 triathletes.
2 weeks ago
Spot the green cap! The local Athletics & Harriers Masterton (ACM) Club put on the first in a series of fortnightly 5km run/walk events this morning. Given the leg session I had in the gym on Friday (my quads are still sore from sissy squats) and the park run at Greytown yesterday, I wasn't sure what my legs would be capable of today. My training has been lacking consistency so this might help me get back on track. I have not done this course before. We went twice around the deer enclosure (flattened grass) and then up onto the stop- 4 days ago
Been a warm 4 hours. Nearly home #p5 #Ironm āori #IMNZ @cervelocycles Powered by @performancebicycletuning #qwikkiwi - 2 weeks ago
Finished my 44th park run this morning. Legs were a bit like "really? " before I warmed up and reminded them what they needed to do. Lack of running over Christmas New Year showed in my results Photo credit - Dave White #parkrun #parkrunnz #greytownparkrun #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #movingforward - 4 weeks ago
Nice day for a #run . I’m wanting to reset the #lactatethreshold on my @garmin as there is no way I’m in the form that I was when the lactate threshold was detected so I manually reset it ridiculously low but it doesn’t seem to have auto detected I was running faster/harder than the current set threshold #coachray #qwikkiwi - 4 weeks ago
Another park run under my belt. Perfect conditions this morning. It was kind of cool (till I started sweating), overcast and not much wind. I did my best to catch the woman in front of me and closed the gap a little however the gap then stretched a bit in the last kilometer and the results showed that we finished 5 seconds apart. . . . #parkrun #parkrunnz #greytownparkrun #woodside #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #parkrunnersofinstagram - 2 weeks ago
First run for 2020 this morning. My legs felt fine however I was puffing more than usual for this pace. A bit more consistency in my training will fix that. . . . #fitness2020 #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #maturerunner #stretching #chickenlegs #muscles - 2 weeks ago
Shit views on this todays brick session ♂️♂️ Shout out to everyone down at the Mount, give it heaps tomorrow, be your best you #IMNZ #Ironm āori #portoftaurangahalf #qwikkiwi #IronmanNZ #swim #bike #run
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.