Friday Fartlek Run: 5k Predictor II
Running half mile reps not only gives you the physiological benefit of enhancing your VO2 Max, but it can also be a great way of predicting your 5km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
Wednesday Windtrainer Workout: Quad Crusher V
This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.
May Madness Sale – All Item’s $50 with FREE World Wide Shipping
What crazy times we live in………… With today being the last day of May, I’m having a May Madness Sale, getting rid of some old clothing stock. All item’s are only $50 and I’ll ship for FREE (anywhere in the…
Chef Ray – Vegetable and Ricotta Fritters with Capsicum Salsa
Qwik and easy to make, this recipe can easily be doubled if making for more than one person.
Saturday Swim Session: John Wood’s Endurance Workout
This is a great session that develops specific endurance for triathletes and open water swimmers.
Friday Fartlek Run: 5k Predictor
Running a fast kilometre reps not only gives you the physiological benefit of enhancing your VO2 Max, but it can also be a great way of predicting your 5km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
The Down Side To Optical HR Monitors
Back in 2016 I wrote a very opinionated piece about Why I DON’T like Optical HR Monitors. Four years ago is a lifetime in the sports tech world. This is an updated feature about them.
When it comes to recording reliable Heart Rate (HR) data, the best way to do so is with a strap around the chest. That is after all where the heart is in the body. But I realise that not everyone particularly females, like wearing a HR strap. The strap gets in the way and can be uncomfortable with a bra, or just annoying being around the chest.
Wednesday Windtrainer Workout: Marni’s Speed Pyramid
This session is a great way to develop your functional threshold power. It is a great session for all cyclists including triathletes and mountain bikers.
Chef Ray – Beef, Broccoli & Tomato Stir-Fry Curry
A kick of flavour, the zing of citrus, the bite of curry, with a serving of protein and carbs.
Friday Fartlek Run – 7x 2:30/1:30/0:45 VO2 Max Intervals
This session develops your VO2 max and involves some intense running. This is a perfect session for runners and triathletes running events between 5km & 10km.
3 weeks ago
Stunning clouds looking towards the Eastern hills when I was nearing the 2.5km point of the Greytown Woodside Park Run course today. I did my last run on this course in late February. It was really wonderful to be there today. I ran 4 minutes, walked 1 minute. My legs were still sore from the PT gym session last Friday. My right ankle & calf got tight. I have my first massage since February tomorrow and I also need to get back to regular stretching & mobility exercises. #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner- 1 week ago
Man I've been in a slump. It's that gray time of the year & with still little structure to my day (little work to do from my "home office and no days this week in my work office), I have felt no spark of inspiration to do much whatsoever. 🏃♀️ Last night one of my daughter's invited me to "run" with her (at the same time) at 7.15pm tonight. I kinda knew that that was unlikely to happen. However it planted a seed & seeing that my other daughter had been out for a run early this morning inspired me - 2 weeks ago
As the saying goes there are two sorts of cyclists......🚵♂️ #qwikkiwi #coachray #chchadventurepark #christchurchadventurepark
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.