Coach Ray

Training for Excellence, with Excellent Training

Month: August 2017

Wednesday Windtrainer Workout: Quad Crusher II

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.

Coach Ray’s Sufferings: Falling Off the Wagon

This week went pretty well, until I went away for the weekend and had a few too many beers and also order dessert. I figured I was burning a lot of kiloJoules with all the exercise I was doing and…

40:40:40 to Enhance Your Long Cycle Sessions

The weekend is often the ideal opportunity to get a long ride completed.  This ride is a challenging one that I get a range of my athletes who are preparing for an event that involves a long cycle to do. Whether…

Saturday Swim Session: How 150m Reps Can turn You Into A Faster Swimmer

150m is a great distance that can be used to develop sustainable speed. You need to hold your speed for longer than 100m reps and can hold a faster speed than 200m reps. This session is perfect for Ironman and Olympic…

Friday Fartlek Run – Watson Fartlek

This is a great session that will develop speed, lifting your threshold pace. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

Wednesday Windtrainer Workout: Quad Crusher I

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.

Coach Ray’s Sufferings: 2 Weeks in 3kgs Down

So another week down and another successful week of training and results to go along with it. I’ve lost a total of 3.0kg so far and  I’m pretty happy with that.  I’ll show you all the details at the end…

How to Spice Up Your Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?…

Saturday Swim Session: 200’s

200m is a great distance that can be used to develop sustainable speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run – 8, 4, 2 Hundred

This is a great track session that will develop some top end speed. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

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