This past week my body has felt every sore muscle that I’ve experienced, recovery has been important, as all the running and training leading up to my race last week is just catching me now.
View More Monday’s with Jessica [Ep 38] – Time For Some Recovery
New this week across CoachRay.nz and CoachRayTraining.co.nz are a range of training plans, workouts and articles.
View More Released this Week: 06-Nov-23
A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session is perfect for both Sprint and Olympic Distance triathletes.
View More Monday Brick: GTN’s Sprint to Olympic Distance Brick
Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclists alike because a max sprint is all about your level of effort and is likely to be different from another rider.
View More Sunday Smart-Trainer Session: Martin Gibala Intervals III
Building strength through increased resistance of tools such as hand paddles and/or pull buoys is essential for getting the most out of your swim stroke. However, it is important that it is not done to excess and it is done after a solid base-building phase of training to prepare you for the extra demands and training stimulus it gives you. This session is great for master’s swimmers as well as open-water swimmers and triathletes.
View More Saturday Swim Session – Strength Building With Paddles and Pull Buoy
Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.
View More Friday Fartlek Run – Goater’s Hill Sequence F
This weekend I completed my first longer distance race where I ran at a racing and competitive speed. I went into the race knowing how I wanted to structure it and with rough race paces set to my watch, I didn’t know what to expect with the other competitors and just went out with just a personal achievement as the goal.
View More Monday’s with Jessica [Ep 37] – Auckland 11km
A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session is perfect for short-course triathletes.
View More Monday Brick – Mike Ricci’s Hour of Power Triathlon Brick
This workout is a great general fitness workout for all cyclists (road, mountain, and triathlete), it provides a good amount of time at all intensities up to and including threshold whilst maintaining a high cadence.
View More Sunday Smart-Trainer Session – Robin Tullett’s Spin Recovery Workout Two
The greater your efficiency in the water, the faster you can swim for less effort. Including swimming drills in your training regularly will enhance your technique and form. It is great for master’s swimmers as well as open-water swimmers and triathletes.
View More Saturday Swim Session – Drill Bonanza