I’ve prepared a twelve week training programme to prepare you for the Jules Taylor Wines Women’s Marlborough Triathlon. Each Thursday I will post it here for you to follow along with. This programme started on Monday 5 September. The first weeks of the programme can be found:
Three Absolutely Delicious Smoothie Recipes
The great thing about these smoothie recipes is that you control the quality of the ingredients going into the blender. The fresher the better they will be for your health.
Matcha Kale Smoothie
Mix a few leaves of kale, banana, coconut water and ice with a scoop of matcha (powdered green tea available from health shops).
Chai, Raspberry and Banana Smoothie
Mix a banana, frozen raspberries, milk, Greek yoghurt, 2 teaspoons chia seeds and 2 teaspoons liquid honey in a blender.
Ray’s Fav Smoothie
Mix banana, yoghurt, milk, frozen mixed berries, 4-6 almonds, 4-6 dates and a teaspoon of liquid honey in a blender.
Key Point for the Week
Next weeks training
Monday – 31 October
Run/Walk (a total of 40min) – 5min Walk, 20min Run, 5min Walk, 10min Run
Tuesday
Swim – fifteen lengths, taking as much rest as you need to between lengths
Wednesday
Bike (total of 41min) – 10min Warm Up; 3x 6min Hard, 1min Rest Interval (RI); 10min Cool Down
Thursday
Run/Walk (40min) – Same as Monday
Friday
Stretching Day (30min)
Saturday
Swim – twenty lengths, taking as much rest as you need to between lengths
Sunday
Bike (70min) steady
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 and is a prominent triathlon and marathon coach in New Zealand.
Coach Ray specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwi, ray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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