Saturday Swim Session: Broken 800’s
Longer reps such as this workout of Broken 800’s are a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run – 8x 200m
This is a great session to further develop your speed. Speed work is an important training session for all runners, as well as triathletes to make you faster.
Wednesday Windtrainer Workout: David Heatley’s Rotations & Aerobic/Strength ‘Over-Thresholds’
Including this type of session into your programme will give your performance a qwik lift. This is great for all cyclists including mountain bikers and triathletes.
Saturday Swim Session: 1,000m Reps
Longer reps such as 1,000m reps are a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run – Barker’s Hill, Hill Reps
This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhance your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as…
Another Great Birthday Surprise
I’ve just had an amazing weekend thanks to my partner putting together a weekend to remember. Since we first met nearly three years ago we have been planning adventures in the hills and to celebrate my birthday Rachel planned a surprise for…
Wednesday Windtrainer Workout: 4x 12 Minute Threshold Intervals
Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time. Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.
Saturday Swim Session: Broken 400’s
This session is a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run – 6x 4min Hill Reps
This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhance your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as…
Wednesday Windtrainer Workout: 4x 10 minute Threshold Intervals
Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time. Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.
- 3 weeks ago
Stunning clouds looking towards the Eastern hills when I was nearing the 2.5km point of the Greytown Woodside Park Run course today. I did my last run on this course in late February. It was really wonderful to be there today. I ran 4 minutes, walked 1 minute. My legs were still sore from the PT gym session last Friday. My right ankle & calf got tight. I have my first massage since February tomorrow and I also need to get back to regular stretching & mobility exercises. #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner - 2 weeks ago
As the saying goes there are two sorts of cyclists......🚵♂️ #qwikkiwi #coachray #chchadventurepark #christchurchadventurepark - 1 week ago
Man I've been in a slump. It's that gray time of the year & with still little structure to my day (little work to do from my "home office and no days this week in my work office), I have felt no spark of inspiration to do much whatsoever. 🏃♀️ Last night one of my daughter's invited me to "run" with her (at the same time) at 7.15pm tonight. I kinda knew that that was unlikely to happen. However it planted a seed & seeing that my other daughter had been out for a run early this morning inspired me
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.