June 2021 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: June 2021

Wednesday Windtrainer Workout: Joe Friel’s Long Hill Workout

On the bike strength workouts can assist develop muscular strength and enhance your Functional Threshold Power (FTP). This session will benefit all cyclist including triathletes and MtBers.

Tuesday Training Plan: 8 week Spin Fitness Training Plan

This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.

Saturday Swim Session: Gale Bernhardt’s Endurance 1 Workout

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. This is a great session for triathletes and open water swimmers to do to build their top end speed.

Friday Fartlek Run: Emma-Kate Lidbury’s Endurance and Fartlek Run

Running at your VO2 Max will build your top end speed, this workout provides that along with enhancing your endurance with the longer segment in the middle. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.

Thursday Training Plan – 18 week Auckland Marathon & Half Marathon Training Plans

The Auckland full and half marathon is a great event held each year, this year on the 31st October. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for either beginner or intermediate runners who are looking to complete either the half or the full marathon, these plans will help you achieve your goals.

Wednesday Windtrainer Workout: Joe Friel’s Moderate Hill Workout

On the bike strength workouts assist develop anaerobic capacity and also develop muscular strength and enhance your Functional Threshold Power (FTP). This session will benefit all cyclist including triathletes and MtBers.

Saturday Swim Session: 25/75 Hike

Speed builds your fitness and gives you top end speed. For open water swimmers and triathletes this can assist with getting out through waves quickly but also helps develop the efficiency of the heart and lungs. This is a great session for triathletes and open water swimmers to do to build their top end speed.

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