Thursday Training Plan – 12 weeks Faster 40km TT Training Plan
When you’ve completed your 40km TT, you will have accomplished something special.
Designed for Intermediate cyclists who are looking to participate in a 40km TT cycling event, the primary goal of this training plan is to prepare you to COMPLETE a 40km TT FASTER than previously.
Chef Ray – Lamb Cutlets with Warm Rice Salad
Colourful, flavoursome, fresh, and delishious. This meal is a great source of both carbohydrates for fuelling your exercise and protein for assisting with your recovery.
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Tuesday Training Plan: HALF MARATHON Training Plan (INTERMEDIATE 12-Week Plan – Start Anytime)
When you cross the finish line of the Half Marathon, you will have accomplished something very special.
Designed for Intermediate runners looking to complete their half marathon event faster than previously, the primary goal of this training plan is to prepare you to COMPETE at YOUR event.
Coach Ray’s Chat Ep 06 – What to Do When Your Training Gets Disrupted
What to Do When Your Training Gets Disrupted
Coach Ray discuss what to do when your training gets disrupted. Regardless of why the training got disrupted.
Monday’s with Jessica [Ep 34] – When Magpies Attack
Over the past 2 weeks I have been training the majority of days leading up to a assessment and first aid course to become a fully qualified pool lifeguard, this training required both in and out of water training consisting different rescue techniques and tows, pool and facility maintenance and lots of reading on safety and procedures.
View More Monday’s with Jessica [Ep 34] – When Magpies Attack
Monday Brick: Lance Watson’s Half Ironman Brick A
A common error for Ironman 70.3 athletes is to race at a higher intensity than what they have trained at. This workout addresses that in a race simulation type session that then leads into a race pace run.
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Sunday Smart-Trainer Session – Martin Gibala Intervals I
Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclists alike because a max sprint is all about your level of effort and is likely to be different from another rider.
View More Sunday Smart-Trainer Session – Martin Gibala Intervals I
Saturday Swim Session – Build Strength With Paddles and Pull Buoy
Building strength through increased resistance of tools such as hand paddles and/or pull buoys is essential for getting the most out of your swim stroke. However, it is important that it is not done to excess and it is done after a solid base-building phase of training to prepare you for the extra demands and training stimulus it gives you. This session is great for master’s swimmers as well as open-water swimmers and triathletes.
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Friday Fartlek Run – Goater’s Hill Sequence D
Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.
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Thursday Training Plan – 20wk Half IM Intermediate Plus Bike Training Plan – Reusable
🚴🏊♂️🏃♂️ Unleash Your Half IM Potential! 🏃♂️🏊♂️🚴 Are you an experienced Half IM athlete yearning to conquer the bike leg like never before? Look no…
View More Thursday Training Plan – 20wk Half IM Intermediate Plus Bike Training Plan – Reusable