Triathlon Training – Page 74 – Coach Ray

Saturday Swim Session: Ryan Bolton’s Tri-Specific Speed/Threshold Swim Set

This session simulates a race. Stating off hard and fast settle into a rhythm and then finish hard. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run – The Run Experience Big Dog Workout

This is a perfect session for runners and triathletes running events between 10km through to Half Marathon and it can also be great to build fitness for those doing longer events too.

Wednesday Windtrainer Workout: Andrew Shanks’ Steady State Session 2

This workout will develop your aerobic efficiency. With a small amount work at Level IV you will also develop your aerobic capacity a little too. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Saturday Swim Session: Broken 400s

Broken 400’s can help you develop endurance capacity and will help you develop sustained speed whilst swimming.

Friday Fartlek Run – Mona Fartlek Plus Plus

THIS IS A MISTAKE. Further to expanding on last week’s MISTAKE, rather than replacing a set, this version inserts an extra set.

Mona Fartlek has been around for years and was a regular workout in Steve Moneghetti’s programme. Whilst Warming Up this morning to do a Mona Fartlek session I did an Instragram Story and described the workout incorrectly, this workout here is the result, which I’ve called Mona Fartlek Plus….because it is a little bit more than a Mona Fartlek.

This is a perfect session for runners and triathletes running events between 5km through to Half Marathon and it can also be great to build fitness for those doing longer events too.

Wednesday Windtrainer Workout: Andrew Shanks’ Steady State Session 1

Help Prevent Lockdown Boredom

Due to popular request, I’ve collated my ten most popular cycling workouts and built them into both Zwift and Garmin files, so you can utilise…

Saturday Swim Session: 100’s for Sustained Speed With Even Less Rest

100’s are such a versatile distance and provide a range of fitness benefits for your swimming. Over the coming weeks we will use these sessions with less rest each week to build your fitness and ability to sustain your speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run – Mona Fartlek Plus

THIS IS A MISTAKE. Mona Fartlek has been around for years and was a regular workout in Steve Moneghetti’s programme. Whilst Warming Up this morning to do a Mona Fartlek session I did an Instragram Story and described the workout incorrectly, this workout here is the result, which I’ve called Mona Fartlek Plus….because it is a little bit more than a Mona Fartlek.

Wednesday Windtrainer Workout: Smooth Pedal Stroke Trainer Session

The purpose of this session is to develop a smooth pedal stroke, efficiency and neuromuscular qwikness whilst maintaining an aerobic effort, but it also helps improve recovery and riding efficiency. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.