Tri Swim Coach

Saturday Swim Session – 200/150/100

This session builds your fitness and sustained swimming speed. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

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Run Session

Friday Fartlek Run – Astrand Fartlek

This is a great session that will develop speed, lifting your pace at VO2 Max. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

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Cycling Session

Wednesday Windtrainer Workout: Quad Crusher III

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.

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Coach Ray’s Suffering – 4.7kg’s Lost in 4 Weeks

Well this week was a mixed bag, not overly bad, but poorly planned. My training was ad-hoc and so was my nutrition.  Consequently my results…

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7 Tips On How To Avoid Jetlag When Travelling Long Haul (You Will Find the Bonus Tip Surprising)

In a few weeks time I’m going to be travelling to Toronto as part of the coaching staff for the NZ Invictus Games team.  I…

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Tri Swim Training

Saturday Swim Session – Paddles Galore

Utilising Hand Paddles as part of your swim workout is a great way to develop swim-specific strength. This workout is perfect for Ironman and Olympic distance triathletes…

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Fartlek Session

Friday Fartlek Run – Saltin Fartlek

This is a great session that will develop speed, lifting your threshold pace. Speed work is an important training session for all runners, as well as…

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