Nelson Women's Triathlon

Week 7: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for you follow along with. This programme started Monday 23 January 2017. The first weeks of the programme can be found:

Riding Tips

  1. When getting to a hill, choose a gear that you can spin up it. If you are in a hard gear this will tire your legs out and the smaller gear will often get you up the hill qwikker to boot.
  2. Visualise pedalling all the way around the circle rather than just up and down.
  3. When you stand up pedalling (out of the saddle): if you feel your body bobbing too much, shift one gear harder. If you are excessively swinging your bike from side to side, shift one gear easier.
  4. Slide your bum back on the saddle and put your hands on the drops. (If you have a flat handlebar sliding back and bending your elbows will still lower your profile and make you more aerodynamic).
  5. On downhills, tuck your elbows and knees in towards your bike and lower your head as much as possible whilst maintaining control.
  6. If you are riding in street shoes (as opposed to cycling shoes) tuck the laces in the side of your ankle. The last thing you want to happen is for them to wrap around the pedal or get caught in the chain.

Key Point for the Week

Lets just get out and do it 🙂

Next weeks training

This weeks training we continue to build on your fitness with sessions that are now a total of 60 minutes long.

Monday –  6 March

Run/Walk (a total of 40min) – 10min Run, 3min Walking, 10min Run, 3min Walking, 10min Run, 4min Walking


Swim – ten lengths, taking as much rest as you need to between lengths


Bike (total of 38min) – 10min Warm Up; 3x 5min Hard, 1min Rest Interval (RI); 10min Cool Down


Run/Walk (40min) – Same as Monday


Stretching Day (30min)


Swim – twelve lengths, taking as much rest as you need to between lengths


Bike (60min) steady

If you use Facebook, join my Nelson Women’s Triathlon group. This is a great place to ask questions and meet up with other people training for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon.

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 and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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