January 2021 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: January 2021

Wednesday Windtrainer Workout: 2020 Zwift Academy Anaerobic Depletion

This session develops Anaerobic Power to assist with you breaking away, whether on a hill or punching it solo on the flat. The high intensity efforts will deplete the Anaerobic energy system and force you to really suffer at the end, but this suffering is what will generate the bodies improvement and can’t be generated by missing the early efforts in the workout. 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: The Ledecky Threshold Set

Katie Ledecky dominated female distance swimming setting the World Record in the 400m, 800m and 1,500m Freestyle, and won five Olympic Gold Medals and 15 World Championships, more than any other female swimmer. This session was a staple leading into major championship events, and will benefit any triathlete or open water swimmer.

Friday Fartlek Run: Pete Magill’s Hill Rep Progression #2

Hill Reps will help develop the strength of all muscle-fibre types, set the neurological firing pathways to recruit multiple muscle fibre and increase your hearts stroke volume. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.

Thursday Training Plan – 12 week GrapeRide Training Plan

Thursday Training Plan – 12 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

Wednesday Windtrainer Workout: 2020 Zwift Academy VO2 Development

This is a solid session that really taxes your VO2 Max system. Within this session the duration of your reps builds testing you for long as you work through the session. 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: 6 week Faster Cycling Training Plan

2021 is the year to improve your FTP. I’ve got a great plan for you to enhance your FTP over the next 6 weeks. Guaranteed.
This programme is designed for cyclists of all abilities that want to improve their FTP.

Saturday Swim Session: Broken 150’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: Pete Magill’s Hill Rep Progression #1

Hill Reps will help develop the strength of all muscle-fibre types, set the neurological firing pathways to recruit multiple muscle fibre and increase your hearts stroke volume. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.

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