Wednesday Windtrainer Workout: Cycling Weekly’s Sprint Session
Building your top end intensity is important for cyclist to help punch away from a bunch and create a breakaway or to sprint for the line. This is a perfect workout for for all cyclists especially road cyclists and mountain bikers but triathlete can also gain value form this session especially in the off season.
Week In Review – September 16th, 2019
The Week In Review is a collection of both what I’ve put on my websites and what I’ve enjoyed reading from other sites.
Chef Ray – Thai Spring Rolls
These were surprisingly easy to make. Healthy and delicious, great for school and work lunches. From: Dixon, Jeremy; (2013) The Revive Cafe Cookbook 3
Saturday Swim Session: Sprints & Stamina
Within this session I’ve included some longer reps for stamina and some shorter reps to build your sprint speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run: Robby Andrews 8x 300m Hills
Building your VO2 Max and leg strength will develop your faster running.. This session is great for runners and triathletes running events up to Half Marathon and by especially 5-10km events.
Wednesday Windtrainer Workout: Cycling Today’s Cassette Double Pyramid
Threshold is your ability to ride at sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers and road cyclists.
Week In Review – September 9th, 2019
The Week In Review is a collection of both what I’ve put on my websites and what I’ve enjoyed reading from other sites.
Chef Ray: Pizza Dough
This is Biju Thomas and Allen Lim favourite pizza dough recipe. It’s super-fast and easy to prepare. In my household it is often made on a Friday evening and then have homemade pizza’s for dinner instead of takeaways. The kids love it, because they get to decide what goes on top.
Saturday Swim Session: 100’s With Pull Buoy
The Pull Buoy is a great training tool, as it allows you to focus on your stroke whilst minimising the propulsive forces delivered by the legs. This workout includes some Pull Buoy work, between sets of 100m repetitions. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run: Very Well Fit Mile Repeats
Building your top end speed is a great for developing your VO2 Max. This session is great for runners and triathletes running events up to Half Marathon and even marathon distance.
2 weeks ago I have never run in the local athletics club road series before, but I thought it would be good training today and it was held close to home so I ran to the start line. It was a mass start in order to determine which grade athletes will be in next time. . I ran pretty much at my current limit. I had a few others around me which motivated me to try and stay with them. On several occasions I tried to up my pace to get past someone. This is obvious in the pace chart. I wanted to
5 days ago Two weeks after doing the Palmerston North park run I returned to run in their 100th event. I love the stats that park runs generate. I improved by 24 seconds on my effort two weeks ago. If, no actually WHEN I shave off a further 28 seconds I will equal my best park run time I set in April this year, also at Palmerston North. Today 197 people crossed the finish line. I managed to pass the group behind me in the last kilometre. Park run events are a wonderful concept and run by volunteers. Thank you volunteers! Photo credit:
1 week ago Got all my ducks in a row this morning and actually got my long run done - endurance pace zone, complete with the stride outs near the end. After doing some of the trails around Henley Lake I headed into town where I took a photo of the new building which Big Save will utilise. It has been on the site where the Empire Hotel was located and where John & I had our wedding breakfast in 1975. . #longrun #run #runtraining #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #qwikkiwi #consistency #consistencyisthekey #henleylake #lake #womenover60
2 weeks ago The Palmerston North park run is on an out and back course, following the river. I can usually post a faster time on this paved surface compared to the Greytown Park Run trail surface. One more minute faster and I'll equal my park run PB which I set on this course back in April. . . #instarunner #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #qwikkiwi #consistency #consistencyisthekey #parkrun #parkrunnz #5kmrun
2 weeks ago 29 braved the chilly at the Greytown Park Run this morning. A shower of rain came through in the last few minutes to catch the tail enders. Brrr. The streams were filled up the brim and there were quite a few puddles on the course so I'm presuming a lot of rain fell overnight. . . . #windchill #parkrun #parkrunnz #greytownparkrun #woodside #greytown #run #runner #running #athlete #triathlete #duathlete #oldandfit #qwikkiwi #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #readysteadygo #hrdata
5 days ago Really great to catch up with my old neighbour who is in next years @nzinvictusteam for @invictusgames2020 #coachray #qwikkiwi
ALL OF THEM
With a membership through my new website, you don't purchase a single plan. You purchase a membership that grants you access to ALL my plans and you can pick and choose between them all.
As a founding member you will be rewarded with the absolute lowest price I will ever offer these training plans for.
This membership includes ALL my event training plans. You can pick and choose between them. If you are training for a marathon and are doing it 12 weeks after a half marathon that is in 10 weeks time. Start off with the 10 week half marathon plan and then load in the 12 week marathon training plan.
Plans available for all distances for triathlon, as well as running, cycling and swim specific programmes.