Spencer Smith’s Cycling Intensity

How do you measure intensity? So many coaches use so many different methods, power, Heart Rate (HR), three zones, five zones, seven zones?? I’ve been planning a series of weekly articles for over a year now, looking at what different coaches prescribe and why. This first article comes after finding an old magazine article about Spencer Smith’s coach Bill Black and his definitions of various zones.

View More Spencer Smith’s Cycling Intensity
Century Cycle Training

Tuesday Training Plan – Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) Saturday event, Power based 3x/week

When you’ve completed your 100-mile (160km) Century, you will have accomplished something special.
Designed for Intermediate cyclists who are looking to participate in a century cycling event, the primary goal of this training plan is to prepare you to COMPLETE 100 miles (160km) Century FASTER than previously.

View More Tuesday Training Plan – Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) Saturday event, Power based 3x/week
Jessica Bray

Monday’s with Jessica [Ep 12]: New Zealand Secondary Schools Triathlon Championships

This week I competed in the New Zealand Secondary Schools Triathlon Championships in Wanaka. This is a long travel as this is the South Island and I’m from the North Island, we left on the Tuesday and flew from Auckland airport to Queenstown as there are no direct flights to Wanaka.

View More Monday’s with Jessica [Ep 12]: New Zealand Secondary Schools Triathlon Championships
Smart-trainer Workout

Sunday Smart-Trainer Session: Sitting, Standing

Riding both in and out of the saddle will use different muscles and alter the training stimulus received. 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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Swim Workout

Saturday Swim Session – Sutton’s Ironman RPG A

Using a pull buoy can be like a double-edged sword; over reliance on it can make swimmers lazy, impacting their balance in the water and impacting on 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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Pyramid Speed

Friday Fartlek Run – Very Well Fit’s Pyramid Speed Interval Workout for Track

Building your top-end speed is great for developing your VO2 Max. This session is great for runners and triathletes running events up to Half marathons in distance.

View More Friday Fartlek Run – Very Well Fit’s Pyramid Speed Interval Workout for Track
Beginner Swim Training Plan

Thursday Training Plan – Fitness Swimming Training Plan (Beginner 20-week Plan) 3 swims per week – Start Anytime

This programme will build your swimming fitness and develop your confidence and speed in the water even more.

View More Thursday Training Plan – Fitness Swimming Training Plan (Beginner 20-week Plan) 3 swims per week – Start Anytime
Tri Swim Training

Tuesday Training Plan – ½ IM and Olympic Tri SWIM Training Plan for Busy Triathletes (INTERMEDIATE 12wk Plan) 3 Swim/wk

When you cross the finish line of your triathlon Swim, you will have swum faster than you have in previous events.

View More Tuesday Training Plan – ½ IM and Olympic Tri SWIM Training Plan for Busy Triathletes (INTERMEDIATE 12wk Plan) 3 Swim/wk