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.
Wednesday Windtrainer Workout: Bicycling Mag’s Climbing Bursts
This is a windtrainer session that is great for a developing your ability to attack or respond to an attack on a climb. Although targeted towards road cyclists & mountain bikers, it is a good off season fitness session for other triathletes.
Wednesday Windtrainer Workout: Bicycling Mag’s Ladder Intervals
This is a windtrainer session that is great for a developing your specific race fitness which will help you deal with surges in pace and effort. Although targeted towards road cyclists, mountain bikers and draft-legal triathletes, it is also a…
Wednesday Windtrainer Workout: Emma Kate’s Strength Booster
This is a windtrainer session that is great for a developing your specific cycling strength which will help you ride hills and in big gears. Although targeted at Half Ironman or Ironman 70.3 triathletes it will also benefit other triathletes, mountain bikers and road cyclists too.
Wednesday Windtrainer Workout: 220’s Tank Emptier
This is a windtrainer session that is great for a developing your threshold power or intensity. This workout is perfect for triathletes, mountain bikers and road cyclists too.
Wednesday Windtrainer Workout: Emma-Kate’s Bike Power Booster
This is a windtrainer session that is great for a developing your threshold power or intensity. Although targeted at Half Ironman or Ironman 70.3 triathletes it will also benefit other triathletes, mountain bikers and road cyclists too.
4 weeks ago Well today is the slowest of my 14 Greytown Park Runs. I nearly didn't make it to the start line. My bed was so cosy. However I'm glad I did make it. My glutes were sore after some walking lunges with a couple of 5kg plates I did yesterday. My bathroom scales showed I have an extra kg or two on top of an already extra kg or two. Because I left it so late to leave, I did not allow enough time for a warm up. It was 2C so a warm up would have helped. I know I
4 days ago The Greytown Park Run uses this trail for its 5km course. It is a lovely course with a few undulations. Last week it was wet and bitterly cold. Today it was around 12C. Due to a lack of consistency with my run training, I have lost some aerobic fitness. I started off reasonably well, but was unable to maintain my pace and resorted to a mixture of running with short walks over the last 1500m. I'm sure I'm not the only person who is unmotivated with grey winter days, the cold, the dark mornings and nights. With the shortest day
4 weeks ago Great run this morning #donboscomountainfartlek #fartlek four sets to fell the burn. #coachray #qwikkiwi
2 weeks ago Day 1 of #letour and I get this as my table number. Check out my summary of the first stage by clicking the link in my bio here @coach_ray_nz #coachray #qwikkiwi
4 weeks ago Today's run concludes Week 1 of the Faster 5km in 12 Weeks Training Plan I am following. I headed under the foot swing bridge to Henley Lake. My legs felt a bit heavy today, however I am happy with the pace. . . . #swingbridge #footbridge #bridge #5km #training #trainingsession #run #runner #running #runtraining #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #sneakyshadow
4 weeks ago #strugglestreet for this mornings run #qwikkiwi #coachray
3 weeks ago This was my longest outdoor run I've done for a while. I felt a lot better both aerobically and physically than my short run last week. I was conscious of the need to slow down at times. As a result of my 5km run two Saturdays ago, my pace zones have gotten a little slower. Certain training sessions need to be slow in order to get fast When I got to Henley Lake the sun was very low creating good photo opportunities. . . . #wintertraining #wintersun #sundown #twilight #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit
3 weeks ago After a - 3C start to the day, it was reasonably warm running at Henley Lake this afternoon. The lake looked stunning. There was very little wind to ripple the water. Lots of dogs and their owners were also enjoying it. . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #instaathlete #trailrunning
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.