June 2020 - Page 2 of 2 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: June 2020

Chef Ray – Ginger Crunch

This is the perfect snack post training, just pull it out of the freezer when you get home. After having a shower it will have defrosted enough and will help replace the fuel used during your workout.

Saturday Swim Session: Marathon Swim Training Workout

Preparing for a marathon swim event is challenging on a number of levels, but one thing you need to do is swim long workouts. Here is one of the workouts I use with my athletes to prepare for a marathon swim.

Friday Fartlek Run: 10k Predictor

Running a mile rep is long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.

Thursday Training Plan – 20 Week Auckland Marathon & Half Marathon Plans

With the Auckland Marathon and Half Marathon confirming their dates with the move to Level I, that leaves you 20 weeks of training (starting Monday 15th June to get ready.
As part of the package I’ve got got beginner and intermediate training plans available for both the half and full marathon. As part of the package you get access to my fortnightly coaching call and get a great training plan that I personally guarantee will help you achieve your goal. Whether that is to finish the event or to run it faster.

Book of the Month June – Your Best Triathlon

Your Best Triathlon – Advanced Training for Serious Triathletes
Joe Friel’s writing style is easy to read and he explains training concepts concisely with examples that are easy for most triathletes to relate to.

Wednesday Windtrainer Workout: 30-20-10 Intervals A

Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Friday Fartlek Run: 5k Predictor II

Running half mile reps not only gives you the physiological benefit of enhancing your VO2 Max, but it can also be a great way of predicting your 5km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.

Wednesday Windtrainer Workout: Quad Crusher V

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.

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