Coach Ray

Training for Excellence, with Excellent Training

Month: July 2019

Wednesday Windtrainer Workout: CTS Over/Under Intervals

This workout will develop your ability to ride harder when already riding hard, such as when you are in a breakaway and need to take your pull on the front or surging up a hill during a time trial or triathlon. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes.

ULTRAHUMPS: Returns!

Hi Blog Followers, and welcome to another blog after I took a short break for a holiday with my family, in this place with blistering heat lol, so where am I up to with training…

Lisa’s Journey, Weeks 60/61: Winter Blues

It seems my struggle is some what real, and the more people you speak to about what they’ve been up too, or how their trainings going, I hear the all too familiar echo of my own struggles, which is actually…

Mike’s Middle Distance Magic: Heat, Heat, Heat!

The week I promised to get back on track was hindered by the weather this week! Not very often here in the UK we complain that’s it too hot, its normally the other way round! But this week has been…

Chef Ray: No-Bake Cheesecake

Who doesn’t love a nice and easy cheesecake? This one is delicious and easy to prepare. From: Covell, Lottie (Jul 2017)  in: HFG Makeover Healthy Food Guide

Saturday Swim Session: 200m For Success

200m is a great distance to build elements of both stamina and speed. Not pure speed like for a 25m or 50m sprint but sustained speed for longer events. This session is perfect for Ironman and Olympic distance triathletes or people…

Friday Fartlek Run: VO2 Max 12x 2min

Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Clatters Chatter: Long Run Success

Don’t you feel amazing when you have accomplished something difficult. As it gives you a buzz telling you anything is possible. This week I have done one of the things I tried so hard to do but failed miserably last…

Wednesday Windtrainer Workout: Frank Ovendon’s Sweet Spot Intervals

This workout will develop your ability to ride solidly and become more efficient at buffering lactic acid before it builds to uncomfortable levels in your body. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes.

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