Coach Ray

Training for Excellence, with Excellent Training

Ironman Training

Getting More Out Of Your Long Runs

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?…

Getting the Most Out Of the Kitchen Sink – A Long Bike Ride For All Occasions

The weekend is a opportunity to get a long ride completed.  This ride is a challenging one that I get a range of my athletes who are preparing for an event that involves a long cycle to do. Whether it is a…

Saturday Swim Session: Ironman Swim Test Set

Swimming this test set and comparing your times from amongst the various sets will give you an idea of how your fitness is developing if done every 4 to 6 weeks. This session is perfect for Ironman triathletes or people doing…

Wednesday Windtrainer Workout: Over/Unders

This is a great workout for developing threshold fitness and making you faster. This is ideal for roadies for a breakaway or in the chase.  It is also great for triathletes right up to Ironman distance and also for mountain…

Saturday Swim Session: Broken 400’s

This swim session will develop your swimming stamina which is important for triathlons and open water swimming. Swim stamina is the ability to maintain your effort over a long duration of swimming, such as in a triathlon or open water swim…

Friday Fartlek Run: World Record Kilometres

Khalid Khannouchi used this session as he built up to setting the world marathon record. This session will be great to use as you prepare for a marathon or half marathon. As we won’t do Khalid’s pace or volume I…

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