This session is a great tool to determine your current level of fitness and use as a benchmark for planning of future training sessions if you are using a 33⅓ yard or metre pool. I use a variation of it every four to six weeks with my athletes.
View More Saturday Swim Session: Testing Yourself in a 33m or 33yrd PoolAuthor: Ray Boardman
Book of the Month February – Triathlon 2.0
Vance, Jim (2016) Triathlon 2.0 – Data-Driven Performance Training Human Kinetics Triathlon 2.0 is gold mine for any tech or data geek who wants to understand the…
View More Book of the Month February – Triathlon 2.0Friday Fartlek Run: 6-8x 1min Hills
This session is great to improve speed for runners doing 5-10km, but also with benefits for half and full marathon runners. It is perfect for both…
View More Friday Fartlek Run: 6-8x 1min HillsWednesday Windtrainer Workout: Preparing for Climbing
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…
View More Wednesday Windtrainer Workout: Preparing for ClimbingChef Ray: Cobb Salad
Biju Thomas and Allen Lim put their spin on a traditional Cobb Salad by including fruit making this a delicious summer salad. Place about 1…
View More Chef Ray: Cobb SaladSaturday Swim Session: Simon Cochrane’s Half Ironman Prep Session
Within this session, you will find a little bit of everything for everyone from Pull Buoy and Paddles to mixing in some Breaststroke and Backstroke,…
View More Saturday Swim Session: Simon Cochrane’s Half Ironman Prep SessionFriday Fartlek Run: Rick Kattoff’s 40/20 Plus Workouts
This session is great to improve speed for runners over 5km. It is perfect for both runners and triathletes alike.
View More Friday Fartlek Run: Rick Kattoff’s 40/20 Plus WorkoutsWednesday Windtrainer Workout: 2x 4x 4min SMSP Intervals
Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due…
View More Wednesday Windtrainer Workout: 2x 4x 4min SMSP IntervalsChef Ray: Coconut Balls
A great wee snack that provides healthy fat. Transfer the balls into an airtight container and keep in the fridge for 1-2 weeks (if you…
View More Chef Ray: Coconut BallsSaturday Swim Session: Lots of Sprints to Develop Speed
By combining sets of sprints with minimal rest you can develop your swimming efficiency and also your top-end swim speed. This session is perfect for Ironman…
View More Saturday Swim Session: Lots of Sprints to Develop Speed