Fartlek Session

Friday Fartlek Run: Andrew Simmons’ Pyramid 2

This session is great to improve speed for runners over 5-10km as well as half and full marathon distances. It is perfect for both runners and…

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Windtrainer Session

Wednesday Windtrainer Workout: Bike Radar’s Boost Your Pace

The ability to ride at or above threshold intensity will give you an advantage over your competitors and this session develops that physiological trait. This is great for all cyclists including triathletes and mountain bikers.

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Chef Ray: Quinoa Salad with Cranberries and Kale

This recipe is the perfect dish to serve up for someone who thinks kale or quinoa are bland. It is full of flavour and brings…

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Tri Swim Coach

Saturday Swim Session: Pyramid Session for Speed

By combining sets of sprints of varying distances with minimal rest you can develop your swimming efficiency and also your top-end swim speed. This session…

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Fartlek Session

Friday Fartlek Run: Andrew Simmons’ Pyramid

This session is great to improve speed for runners over 5-10km as well as half and full marathon distances. It is perfect for both runners and…

View More Friday Fartlek Run: Andrew Simmons’ Pyramid
Windtrainer Session

Wednesday Windtrainer Workout: Preparing for Fast Starts

This ride will develop both your VO2 max and threshold intensities to enable you to start fast and then maintain the effort as you get…

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Healthy Recipe

Chef Ray: Low-Carb “Swedish” Meatballs in Gravy

This recipe is Keto approved bringing together a more traditional meal of meat and vege. If you want extra-thick gravy, feel free to add 2…

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Windtrainer Session

Wednesday Windtrainer Workout: Preparing for Short “Punchy” Efforts

This hill simulation ride will develop both your VO2 max and threshold intensities to enable you to climb stronger and more solidly over a range…

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