Coach Ray

Training for Excellence, with Excellent Training

Triathlon Training

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.

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 is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

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 distance. It is perfect for both runners and triathletes alike.

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 to the single track for mountain bikers, catch up to the lead bunch in a…

Saturday Swim Session: How Fast Can You Swim 100m?

This session is a great way to build and prepare to swim your fastest 100m and see what you are capable of.

Friday Fartlek Run: Andrew Simmons’ 50/50 Run

This session is great to improve speed for runners over 5-10km. It is perfect for both runners and triathletes alike.

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 of hills but particularly short punchy climbs. This is great for all cyclists including mountain…

Saturday Swim Session: Testing Yourself in a 33m or 33yrd Pool

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…

Friday 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 runners and triathletes alike.

Wednesday 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 of hills for short punchy climbs to longer sustained efforts. This is great for all…