Chef Ray – Purple Cabbage Slaw
The ‘mayonnaise’ although not a traditional mayonnaise is quick and delicious and combines well with the cabbage in this coleslaw.
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Tuesday Training Plan – 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
This 8-week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
Monday’s with Jessica [Ep 15] – Appetite For Training
This week I didn’t have to much happen it was just a pretty standard week, but after having almost a week of less training last week I was quite shocked to see how much my appetite could change.
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Monday’s Brick: Sue Latshaw’s Standard Distance Brick
A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session comes from Sue Latshaw a pro triathlete in the mid-90 and is great for sprint and Olympic distance triathletes.
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Sunday Smart-Trainer Session: 30-Minute Tempo
Building your aerobic function and efficiency as well as exposing the body to slightly higher intensities will pay dividends for your training. This session is great for triathletes, road cyclists, and can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.
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Saturday Swim Session: Sutto’s Ironman RPG C
Using a pull buoy can be like a double-edged sword; overreliance on it can make swimmers lazy, impacting their balance in the water and impacting their ability to kick. However, inclusion in a training plan occasionally can be of benefit. Rehearsal of your Ironman Race Pace or as Brett Sutton calls Race Pace Groove (RPG) is essential for a solid Ironman Swim and allows you to gauge your progress. This session is good for triathletes, especially those preparing for an Ironman, as well as open-water swimmers.
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Friday Fartlek Run: Dave Scott’s LT Intervals #1
By running near your Lactate Threshold (LT) you will enhance your running economy. This session is great for runners and triathletes running events up to Half marathons in distance.
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Thursday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists’ comfortable riding 1:20-2hours
4 weeks of training is all you need to do to destroy your current FTP significantly. On average following, this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Chef Ray – Garlicky Guac
This is great as a dip by itself, but I used it on Tacos.
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Tuesday Training Plan – Ironman SWIM Training Plan (INTERMEDIATE 12 Week Plan) – Start Any Monday + Reusable
When you cross the finish line of your Iron-distance Swim, you will have swum faster than you have in previous attempts.
Designed for Intermediate Iron-distance Athletes who are looking to compete in an Iron-distance event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR event.