August 2020 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: August 2020

Wednesday Windtrainer Workout: Base-Building Bike Trainer Pyramids

Riding close to your Threshold will help tolerate riding at that intensity more easily. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING

This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.

Friday Fartlek Run: Jacqui’s Urban Fit 20/30/45 Hill Reps

Running high intensity hill reps will to tax your VO2 Max, if you allow yourself enough recovery as a result this will really bring about a big jump in your top end speed. This is a perfect session for runners and triathletes running events up to half marathon but also provide benefits for athletes doing longer events.

Wednesday Windtrainer Workout: Justin Chester TriCoach’s Four-Minute Trainer Intervals

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.

Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme (currently riding 2hr & running 1hr)

This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).

Book of the Month August – Going Long

The blurb states that Going Long is “the book you will return to season after season”, and that is very true, I do refer to it reasonably often when planning and preparing programmes for Ironman events.

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