October 2020 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: October 2020

Saturday Swim Session: Margaret Cyphers’ Need For Speed

Conducting reps with changes of pace and minimal rest between reps will help build your stamina. This session is great for swimmers and triathletes preparing for longer, open water swims.

Friday Fartlek Run: Sweat Elite’s 10k Predictor D

Spending time at your Threshold Pace with minimal rest will build your tolerance to lactic acid. This is a perfect session for runners and triathletes running events up to and including the marathon but especially for 10km runners.

Wednesday Windtrainer Workout: Top-End Bike Power Efforts

Spending time riding at different intensities upto and including VO2 Max level will develop your top end speed and power, as well as give your Threshold power a bit of a boost as well as generating all round cycling strength. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Saturday Swim Session: Hackett & Phelps Go Head To Head

In 2003 Grant Hackett and Michael Phelps spent a week training together when both were at the height of their international stardom. They pushed each other and challenged their swimming. This session is great for swimmers and triathletes preparing for longer, open water swims.

Friday Fartlek Run: The Running Channel’s 10k Interval Session D

Building your ability to sustain higher speeds gives a number of physiological benefits to you. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.

Wednesday Windtrainer Workout: Matt Bottrill’s Intensity Mix

Spending time riding at different intensities upto and including VO2 Max level will develop your top end speed and power, as well as give your Threshold power a bit of a boost as well as generating all round cycling strength. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Saturday Swim Session: Battle of the Titan’s Hackett vs Phelps

In 2003 Grant Hackett and Michael Phelps spent a week training together when both were at the height of their international stardom. They pushed each other and challenged their swimming. This session is great for swimmers and triathletes preparing for longer, open water swims.

Friday Fartlek Run: The Running Channel’s 10k Interval Session C

Building your ability to sustain higher speeds gives a number of physiological benefits to you. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.

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