Month: June 2018

Cycling Session

Wednesday Windtrainer Workout: Ben Kanute’s Pre-Alcatraz Hill Reps

This session is designed to enhance your ability to deliver power on the hills and develop your VO2 max. Although this session was inspired by…

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Coach Ray’s Sufferings: Ain’t Been Doing Much So Need To Shake My Tail Feather

It’s been a while since I’ve written like this and to be honest I’m not motivated to bare my soul, but I’ve been inspired by…

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Lisa’s Journey Week 4: I’m on the road again… (you can sing it if you like)!!!

Only a week on from my last blog (I’m suppose to have it into Ray on Friday’s, whoops it’s Monday), but I am making progress!!…

View More Lisa’s Journey Week 4: I’m on the road again… (you can sing it if you like)!!!
PT Central

Coach Ray Interviews PT Central’s & the Revenant’s Leroy de Beer

I have known Leroy for a few years and had the pleasure of running with him on a number of occasions including in the 2015…

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Tr Swim Coach

Saturday Swim Session: 100’s Followed By 50’s

Completing sets of reps over both 100m and 50m with short Rest Intervals will build your swimming fitness. This session is perfect for Ironman and Olympic…

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Fartlek Session

Friday Fartlek Run – VO2 Max 14x 1:30min

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to run fast. This is a beneficial workout…

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Windtrainer Session

Wednesday Windtrainer Workout: Half Ironman Specific Session

This session is designed to enhance your ability to maintain a steady state at the threshold for the 90km bike leg of a half Ironman…

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Whale Run

Lisa’s Journey, Week 3: Mind games, is it all in your head…?

It was nice to have Monday off work, for Queenie’s birthday, but unfortunately not off workout and I really could not be bothered! My workout…

View More Lisa’s Journey, Week 3: Mind games, is it all in your head…?