Coach Ray

Training for Excellence, with Excellent Training

Month: November 2019

Saturday Swim Session: Aerobic Swim

When swimming in triathlons and other open-water swimming events having a solid aerobic base with your swimming will drive your success. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run: Steady Plus 70min

Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to full marathon (whether part of an Ironman or 70.3).

Clatters Chatter: Motivation To Keep Pushing

Recently I have not found the urge to go for a run instead I would just be working on my car or eating food. Because of exams it has brought me down with some pressure I just cant find the…

Wednesday Windtrainer Workout: Evan’s Cycles Short but Intense Intervals III

Your VO2 Max is the upper limit of your aerobic capability. You will tap into this intensity when exerting at your maximum. The more you expose your body to this intensity in training the better, faster and fitter you will become. This is a perfect workout for for all cyclists including mountain bikers and triathletes.

Tuesday Kayak Training: 3x 12min Threshold Intervals

Threshold Intervals are a great way to develop your kayaking fitness. This session is great for building your threshold capability and is very time efficient if you have little time to be on the water. This session is perfect for someone training for the Coast to Coast

Mike’s Middle Distance Magic: birthday celebrations!

The week started out relatively ok, sickness has hit the family and we have all dropped like flys this and varying times! Besides that I managed to put in some ok sessions when feeling ok. Training during the week isn’t…

Chef Ray: Chocolate Chickpea Cookies

It sounds crazy to make biscuits with chickpeas, but WOW does this work well. Watch friends and your children’s faces when they tell you how yummy they are and then advise them that they are made of chickpeas!!!

Saturday Swim Session: Threshold & Sprints

Holding pace for a large number of reps, is always challenging and this session challenges you by throwing a series of sprints in the middle of things. You will reap the benefits of improved swimming threshold though, so the effort will be worth it. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run: Steady Plus 65min

Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to full marathon (whether part of an Ironman or 70.3).

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