November 2020 - Page 2 of 2 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: November 2020

Wednesday Windtrainer Workout: The Gorby

Spending time riding at VO2 Max level will develop your top end speed and power. This will strengthen your climbing and also build your ability to surge hard for the line or initiate a breakaway. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Helping 100 People For FREE Over The Next 30 Days

I’ve challenged myself to help 100 triathletes and runners to be faster in 30 days.
Are you struggling with swimming, biking or running and need some structure and guidance to achieve your goals? I can help you.

Saturday Swim Session: Margaret Cyphers’ Pace Setter

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: McMillan Running Buildup Workout #1

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 – 24 week GrapeRide Training Plan

The GrapeRide is a great event held each year in Marlborough. When you cross the finish line you will have achieved something special at this great event. Programmes designed for either beginner or intermediate cyclists who are looking to complete at GrapeRide, these plans will help you achieve your goals.

Wednesday Windtrainer Workout: Lavender Unicorn

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.

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