December 2017 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: December 2017

Chef Ray: Black Almond Fudge

With the sweetness provided by dates with no processed sugar, this fudge is a the perfect treat. From: Dixon, Jeremy (2013) The Revive Cafe Cookbook 3

Saturday Swim Session – Individual Medley To Enhance Your Open Water Swimming

Swimming the complete range of swimming strokes is a great way to enhance your feel of the water, which will benefit your freestyle and open water swimming. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean…

Thursday Training Plan: The Big Tahuna 3km OCEAN SWIM Training Plan (BEGINNER 12 Week Plan Starts 08-JAN-18)

With the Big Tahuna 3km Ocean Swim rapidly approaching, I’ve got a programme for athletes wanting to complete it.  This programme starts on the 8 January 2018 and will take you right through to the The Big Tahuna on the 31 March 2018.

Wednesday Windtrainer Workout: Santa’s Ride

This is a great workout that will develop your steady state pace and give you a  short burst at threshold. Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

Saturday Swim Session – Can’t Beat a 1,500m Time Trial

The great thing about including regular Time Trials (TT) within your training is that they provide you with a great training stimulus and also give you a great benchmark with which to measure your performance against in the future (or…

Friday Fartlek Run: 4x 800m

This session is great to develop speed for runners aiming for an event between 10km and marathon distance. It is perfect to do in the week leading into the race as it provides a high intensity training stimulus but it’s…

Thursday Training Plan: Saint Clair HALF MARATHON Training Plan (BEGINNER 20 Week Plan)

With the Saint Clair Half Marathon rapidly approaching, I’ve got a programme for athletes wanting to finish it for the first time.  This programme starts on the 25 December 2017 (don’t worry it’s only an easy 30 min jog on Christmas…

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