Month: April 2018

Windtrainer Session

Wednesday Windtrainer Workout: Rick Wells’ 4x 10km Threshold Set

This is a great threshold workout that will get you firing on all cylinders. This is great for all cyclists including mountain bikers and triathletes.

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Challenge Wanaka

How Robert Raced Challenge Wanaka at 50 Like a 32 Year Old

“Well, another one under my belt.  My 7th Ironman distance race since 1991… kind of like to space them apart lol!!

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Fartlek Workout

Get Faster By Inserting Speedwork Into 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…

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Chef Ray – Chicken Skewers with Stir-fried Greens

An easy meal that can be prepared ahead of time and then qwikly made just prior to dinner. * Soak wooden skewers in cold water…

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Swim Session

Saturday Swim Session: 50m Sprints for Speed

Swimming 50m reps with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within…

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Fartlek

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 enhances your ability to develop power (especially on hills).…

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Windtrainer Session

Wednesday Windtrainer Workout: 15x 90sec VO2 Max Intervals

This is a great VO2 Max workout that will boost your top-end speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

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