May 2021 - Page 2 of 3 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: May 2021

Wednesday Windtrainer Workout: MtB Climbing Power

Although designed for Mountain Bikers, the ability to to push the effort and recover qwikly, especially when that effort is close to VO2 Max is beneficial to all cyclists and triathletes.

Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme (currently riding 2hr & running 1hr)

This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).

Saturday Swim Session: Ferris’ Folly

This session is also known as Up Down Ladder by 100. It is great for developing and improving your ability to pace your longer swims, as well as negative split 1,500s and longer. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

Friday Fartlek Run: Greg McMillan’s Best 5k Workout FULLSTOP

Running at your VO2 Max will build your top end speed. This is a tough session and won’t always be able to be completed at the correct pace and may require a few attempts for you to achieve your goal. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.

Wednesday Windtrainer Workout: MtB Climbing Endurance

Although designed for Mountain Bikers, the ability to ride tempo for long durations is also beneficial for road cyclists and triathletes (especially 70.3 and Ironman distance triathletes. If doing this session on Zwift heading up Alpe du Zwift is a good route to consider.

Tuesday Training Plan: 6 Week Return To Running Training Plan

Designed for runners who haven’t ran for a while and are wanting to get back their running fitness. Maybe you’ve taken time out from sport to start a family or focus on career or study; what ever the reason this programme will build your fitness back progressively to build your fitness into a position to commence structured training for another event.

Saturday Swim Session: Tarp’s Torture

This session is also known as Drop-Off 100s. It starts off very aerobic but build more and more anaerobic as the session goes on and will develop your threshold swimming successfully. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

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