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.
9 hours ago I now have 28 park runs under my belt. There was a strong tail wind all the way out which meant a lot of digging deep on the way back. I made the most of the tail wind to keep ahead of the runners not far behind. At the turnaround I had caught up to the next runner ahead of me. I tucked in behind him, however I felt I could go faster despite the wind force, so I did. I managed to put more time into those behind me once into that head wind. My change in my pace
1 week ago Don't shoot, don't shoot (except with a camera) Today I got to the park run in time to have a short warm up. Running is starting to feel less of a struggle and I was able to up my pace at various times to make gains on other runners. Today's 5km was my quickest in the last three months. I am so glad I did a short run last evening. My legs didn't feel sore today despite the aerobic/strength circuit I did yesterday morning. In fact my legs felt really good considering some of the load they've worked under this
1 week ago I did a short run around Henley Lake just after 5pm tonight. It helped loosen up my legs, increase my step count, record my first run for this week and I was craving some fresh air. It did the trick and I enjoyed seeing the colours from the sunset. . . . #henleylake #wairarapa #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #qwikkiwi #sunset #lake #lateafternooncolours
2 weeks ago Post the Greytown Park Run (walk or mixture). Severe procrastination nearly robbed me the chance to do today's park run. At 6am I hit the 10 minute snooze button. At 6.10am I hit the 10 minute snooze button. At 6.20am I again hit the 10 minute snooze button. At 6.30am I turned the alarm off. At 6.50am without leaving my bed, I once again checked the weather app. Then around 6.55am my feet touched the floor. It didn't look too bad outside. I jumped into the running gear I had sorted last night, grabbed a wind shield cycling vest to
6 days ago The joys of having short legs - I feel like the kid that has wooden blocks added to the pedals until they grow and don't need them anymore. Despite envisaging gains, I doubt they'll have anything to do with the length in my legs . . #shortarse #chickenlegs #benchpress #bench #muscles #muscle #workout #gym #gymtime #gymopenallhours #gymselfie #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #fitness #fitnessimprovement #qwikkiwi #mizuno #press #run #runner #running
1 week ago So I managed to get a little further today and not have to practice remounting for the first time. Now just need to keep practicing to improve. #smallgains #surfski #qwikkiwicoaching #qwikkiwi @kayakhq @coach_ray_nz @thinkkayak .global
2 weeks ago Windy and farken cold. Made to work for this, tough day at the office #taupomarathon #lovetaup ō #qwikkiwi #dothemahigetthetreats
2 weeks ago I've had one of my best weeks for some time. At work I am very organised. At home despite having ample free time, I am disorganised and often running behind time. I can see how retired people can get in a pickle. I need a bit of structure to my day. Last week I started utilising the early evening (instead of watching TV) to prepare everything for the following day. The main thing was my meals. I am back to using @myfitnesspal I've used it before successfully, however I am finding it even better if my meals are sorted the
ALL OF THEM
With a membership through my new website, you don't purchase a single plan. You purchase a membership that grants you access to ALL my plans and you can pick and choose between them all.
As a founding member you will be rewarded with the absolute lowest price I will ever offer these training plans for.
This membership includes ALL my event training plans. You can pick and choose between them. If you are training for a marathon and are doing it 12 weeks after a half marathon that is in 10 weeks time. Start off with the 10 week half marathon plan and then load in the 12 week marathon training plan.
Plans available for all distances for triathlon, as well as running, cycling and swim specific programmes.