Wednesday Windtrainer Workout: CTS Speed Intervals
This workout will develop your top end VO2 Max power. Enhancing your VO2 Max will pay dividends with your training by building your top end ability. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes (particularly draft-legal triathletes).
Wednesday Windtrainer Workout: CTS Power Intervals B
This workout will develop your top end VO2 Max power. Enhancing your VO2 Max will pay dividends with your training by building your top end ability. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes (particularly draft-legal triathletes).
Wednesday Windtrainer Workout: CTS Power Intervals A
This workout will develop your top end VO2 Max power. Enhancing your VO2 Max will pay dividends with your training by building your top end ability. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes (particularly draft-legal triathletes).
Wednesday Windtrainer Workout: CTS Over/Under Intervals
This workout will develop your ability to ride harder when already riding hard, such as when you are in a breakaway and need to take your pull on the front or surging up a hill during a time trial or triathlon. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes.
Wednesday Windtrainer Workout: Frank Ovendon’s Sweet Spot Intervals
This workout will develop your ability to ride solidly and become more efficient at buffering lactic acid before it builds to uncomfortable levels in your body. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes.
Wednesday Windtrainer Workout: Frank Ovendon’s Tempo Intervals
This workout will develop your ability to ride solidly and become more efficient at buffering lactic acid before it builds to uncomfortable levels in your body. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes.
Wednesday Windtrainer Workout: Frank Ovendon’s Tempo Bursts
This workout will develop your ability to ride solidly and respond to higher intensity efforts. This is a perfect workout for road and criterium cyclists, as well as Mountain Bikers and draft-legal triathletes, as well as giving a great fitness challenge for all other triathletes.
Wednesday Windtrainer Workout: What Can Runners Teach Cyclists?
This workout will develop your VO2 Max with short sharp bursts of speed followed by recovery periods of the same duration. This is a perfect workout for road and criterium cyclists, as well as Mountain Bikers and draft-legal triathletes, as well as giving a great fitness challenge for all other triathletes.
Wednesday Windtrainer Workout: Simulating a 70.3 or Half Ironman Ride
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. Although primarily focused on those doing a 70.3 or Half Ironman it provides a good training stimulus for triathletes racing longer (such as an Ironman and even Ultraman) as well as cyclists doing centuries and other cycling events.
Wednesday Windtrainer Workout: Bicycling Mag’s Speed Intervals
This is a windtrainer session that is great for improving your power and speed, as well as your ability to recover qwikly from high intensity efforts. Although targeted towards road cyclists, mountain bikers & draft-legal triathletes, it is a good off season fitness session for non-draft-legal triathletes.
2 weeks ago I did a short run around Henley Lake just after 5pm tonight. It helped loosen up my legs, increase my step count, record my first run for this week and I was craving some fresh air. It did the trick and I enjoyed seeing the colours from the sunset. . . . #henleylake #wairarapa #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #qwikkiwi #sunset #lake #lateafternooncolours
1 week ago I now have 28 park runs under my belt. There was a strong tail wind all the way out which meant a lot of digging deep on the way back. I made the most of the tail wind to keep ahead of the runners not far behind. At the turnaround I had caught up to the next runner ahead of me. I tucked in behind him, however I felt I could go faster despite the wind force, so I did. I managed to put more time into those behind me once into that head wind. My change in my pace
7 days ago This morning I achieved my longest run since doing the Great Wall of China half marathon back in May. I felt good. This view is taken from the "high point" of one of the trails in the Henley Lake environs. . . . #qwikkiwi #consistency #consistencyisthekey #fitover60women #maturerunner #womenrunners #tararuaranges #tararuas #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #snowcapped
2 days ago My 29th park run done n dusted. I achieved a Strava segment PR on the 1st km of the run Today's 29:59min result was my fastest 5km since April. I'm gradually regaining my fitness. As per last week there was a persistent head/side wind for the last 2.5km back to the finish line. Coupled with a false flat on the way back there were no negative splits, however my pace this week on that last 2.5km improved on last week's result. My legs are getting stronger and I am coping better aerobically. . Photo credits: Vivienne (1st photo after turnaround)
2 weeks ago Don't shoot, don't shoot (except with a camera) Today I got to the park run in time to have a short warm up. Running is starting to feel less of a struggle and I was able to up my pace at various times to make gains on other runners. Today's 5km was my quickest in the last three months. I am so glad I did a short run last evening. My legs didn't feel sore today despite the aerobic/strength circuit I did yesterday morning. In fact my legs felt really good considering some of the load they've worked under this
2 weeks ago So I managed to get a little further today and not have to practice remounting for the first time. Now just need to keep practicing to improve. #smallgains #surfski #qwikkiwicoaching #qwikkiwi @kayakhq @coach_ray_nz @thinkkayak .global
2 weeks ago The joys of having short legs - I feel like the kid that has wooden blocks added to the pedals until they grow and don't need them anymore. Despite envisaging gains, I doubt they'll have anything to do with the length in my legs . . #shortarse #chickenlegs #benchpress #bench #muscles #muscle #workout #gym #gymtime #gymopenallhours #gymselfie #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #fitness #fitnessimprovement #qwikkiwi #mizuno #press #run #runner #running
3 weeks ago Windy and farken cold. Made to work for this, tough day at the office #taupomarathon #lovetaup ō #qwikkiwi #dothemahigetthetreats
ALL OF THEM
With a membership through my new website, you don't purchase a single plan. You purchase a membership that grants you access to ALL my plans and you can pick and choose between them all.
As a founding member you will be rewarded with the absolute lowest price I will ever offer these training plans for.
This membership includes ALL my event training plans. You can pick and choose between them. If you are training for a marathon and are doing it 12 weeks after a half marathon that is in 10 weeks time. Start off with the 10 week half marathon plan and then load in the 12 week marathon training plan.
Plans available for all distances for triathlon, as well as running, cycling and swim specific programmes.