November 2020 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: November 2020

Friday Fartlek Run: McMillan Running Buildup Workout #4

Enhancing your VO2 max by running at a high intensity will pay dividends for your running. This is a great session for all runners and triathletes especially those running 5km & 10km events.

Thursday Training Plan – 12 week Challenge Wanaka Half Ironman Training Plan

The Challenge Wanaka Half Ironman is a great event that is often voted the most scenic triathlon in the world. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for intermediate triathletes who are looking to complete at the Challenge Wanaka Half Ironman, these plans will help you achieve your goals.

Wednesday Windtrainer Workout: Alison Freeman’s Actual Sweet Spot Bike Intervals

Spending time riding at just above and just below your Threshold intensity will build your ability to ride at Threshold. Sweet Spot is a session that sees you riding alternatively slightly above and slightly below your Threshold. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km Swims per week (25m/50m Pool)

As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Friday Fartlek Run: McMillan Running Buildup Workout #3

Enhancing your VO2 max by running at a high intensity will pay dividends for your running. This is a great session for all runners and triathletes especially those running 5km & 10km events.

Thursday Training Plan – 12 week Buller Half Marathon Training Plan

The Buller Half & Full Marathon is arguably the most scenic half and full marathon in New Zealand. When you cross the finish line you will have achieved something special at this great event.

Wednesday Windtrainer Workout: Alison Freeman’s Sweet Spot Bike Intervals

Spending time riding at just above and just below your Threshold intensity will build your ability to ride at Threshold. Sweet Spot is a session that sees you riding alternatively slightly above and slightly below your Threshold. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

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