December 2020 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: December 2020

Thursday Training Plan – 12 week Mount Ocean Swim Training Plan

The New Zealand Ocean Swim Series is a great event series, with events all over the country. When you cross the finish line at the Mount you will have achieved something special at this fun series.

Wednesday Windtrainer Workout: 2020 Zwift Academy Anaerobic Resilience

Anaerobic Power is your ability to maximise power for short durations. This is achieved in this workout with quality rest prior to giving it absolutely everything you’ve got. If you aren’t well rested you won’t maximise your effort as high as possible. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Saturday Swim Session: Lotza 50’s

I’ve been working on a new Fitness Swim Training Plan to improve your swimming over 8 weeks. The sessions for this programme are between 1,500m and 2,100m long and there are three sessions each week. I’ve got variations of the training plan for people who can complete four or five swims each week, as well as for people who can only fit two swims per week. As well as a 12, 16 and 20 week variation of the programme. This session is a key session in the programme.

Friday Fartlek Run: Kirsten Sweetland’s Good Old Build Run

Running fast in a fatigued state will build resilience and lactate tolerance. This session builds your effort and fatigue and has you working hard at the end when you are at your tiredness. It is longer and more challenging than last weeks workout. This is a great session for all runners and triathletes especially those running 5km & 10km events.

Thursday Training Plan – 18 week St Clair Half Marathon Training Plan

The St Clair Vineyards Half Marathon is a great, fun event for all abilities. The course weaves you through the vineyards close to the St Clair Vineyard Cellardoor. When you cross the finish line you will have achieved something special at this great event.

Wednesday Windtrainer Workout: 2020 Zwift Academy VO2 Capacity

Your VO2 will determine your ability to both suffer and also recover qwikly. Within this session you will put yourself firmly in the hurt box and then recover and see what your capability is with a short but hard set of intervals after a recovery period. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Tuesday Training Plan: Getting Started With Swimming Beginner Training Plan

When you improve your swimming you will have accomplished something very special.
Designed for Beginner triathletes who are looking to improve their swimming fitness, the primary goal of this training plan is to ENHANCE YOUR swimming.

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