May 2021 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: May 2021

How To Load a FIT File onto a Garmin Device

Ever wanted to know how to load your Garmin .FIT files up on to your Garmin device? Whether you are uploading onto a Forerunner, Fenix or Edge series device, here is how to load it onto your device and then follow along with the workout.

Chef Ray – Peppered Beef with Caramelised Onion Couscous

Packed full of carbohydrates from the couscous to fuel your training and protein from the steak to assist with your recovery, this is a great meal for busy athletes.

Saturday Swim Session: The Indicator II

Designer to develop your tolerance to lactic acid, this is also great test session that can be done every monthly to keep a check of your progress. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

Wednesday Windtrainer Workout: 20x 30sec

This is a great session if you have limited time to train. Get on the bike for 30 minutes, and then get off having worked up a good sweat and spent time riding hard. This session will benefit all cyclist including triathletes and MtBers.

Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)

This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.

Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.

Saturday Swim Session: The Indicator

This is a great test session that can be done every fortnight to keep a check of your progress. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

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