Chef Ray – Vegetable and Sausage Pilaf with Egg
The rice in this dish will fuel your workouts, but the protein from the meat and egg will assist with your recovery.
Saturday Swim Session: Grant Holicky’s Open Water Training Set for Christine Jennings
This is based off a session put together by Grant Holicky who specialised in coaching Open Water swimmers and triathletes. This session is great for swimmers and triathletes preparing for longer, open water swims.
Friday Fartlek Run: Pre Classic
Combining shorter more intense sections within a workout with longer more sustained sections can provide your body with a unique training stimulus from which to develop. This workout will enable you to develop these traits whether for distances up to half marathon or within triathlons of varying distances.
Wednesday Windtrainer Workout: Kelly Williamson’s Long-Course Trainer Workout C
Riding at your Threshold will help tolerate riding at that intensity more easily. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Training For A Fast 5k? Here Is How
Register now to learn what you should be including in your training and why. This will give you the greatest benefit to enhance your training and knowledge.
Chef Ray – Pasta with Chilli Tuna and Greens
Pasta with Chilli Tuna and Greens
I found this meal, qwik and simple to prepare. Packed full of flavour it was delicious to eat.
Saturday Swim Session: Grant Hackett’s Actual Mid-Season Workout
This is based off a session put together by Grant Hackett’s coach as part of his mid-season build up. This session is great for swimmers and triathletes preparing for longer, open water swims.
Friday Fartlek Run: XC Simulator
Any Cross Country (XC) race will usually start hard and fast, and then finish the same way with plenty of guts and strength in the middle segment. This workout will enable you to develop these traits whether for Cross Country, road racing or triathlon.
Wednesday Windtrainer Workout: Kelly Williamson’s Long-Course Trainer Workout B
Riding at your Threshold will help tolerate riding at that intensity more easily. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
How to Run A Faster 5km
Register now to learn what you should be including in your training and why. This will give you the greatest benefit to enhance your training and knowledge.
1 week ago
Squeezed in a run today. I was grateful for the wind to keep me cool, but on the last 2- 2 weeks ago
@matt_reido challenged me to a 1.5 mile TT to see how much I can hurt no one on the road - 4 weeks ago
A beautiful sunny ☀️ day to go for 11km on the #westcoastwildernesstrail my @garminnz told me my performance was improving - 2 weeks ago
Joined the Surf Life Saving Club for some training tonight. Great to be pushed with some intensity in the session. - 4 weeks ago
Lazy 20km through Paris on @gozwift @gozwiftausnz this evening 🗼🚴♂️ #QwikKiwi #coachray - 3 weeks ago
#dontgiveup #onwardsandupwards some apt advice in @gozwift @gozwiftausnz for tonight’s ride through the French country side. 🚴♂️ #coachray #qwikkiwi - 4 weeks ago
I noticed a few trees in blossom during this morning's "not a parkrun run". How did the run feel? Good - 4 weeks ago
Some more quality time on @gozwift @gozwiftausnz whilst finishing watching @superleaguetriathlon #amsterdam 🚴♂️🏃♂️🏊♂️ #coachray #QwikKiwi - 2 weeks ago
Great view of an Austrian sunset tonight in Innsbruck in @gozwift @gozwiftausnz then a view of the Alps in the - 1 month ago
Good session on @gozwift this evening. First time up #boxhill and that false summit is a killer 🤣 🚴♂️ @gozwiftausnz
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.
Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.
There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.
Options based on how long you currently ride for:
- less than 30 minutes,
- 30-40 minutes,
- 40-50 minutes,
- 50-60 minutes, or
- more than an hour.
As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.
After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.