Monday Brick: Phil Mosley’s Olympic Distance Speed 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 is excellent for Sprint & Olympic distance triathletes.
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Sunday Smart-Trainer Session: Quad Crusher III LC
Quad Crusher III LC is a low-cadence smart-trainer session designed to build serious leg strength and durable power. By combining sustained Level IV efforts at 60–70 rpm with short standing attacks, this workout develops force, resilience, and control on the bike—ideal for cyclists looking to improve FTP and strength for racing or hard training blocks.
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Saturday Swim Session – Drills, Glorious Drills
The greater your efficiency in the water, the faster you can swim for less effort. Including swimming drills in your training regularly will enhance your technique and form. It 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 A
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 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 – Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) Saturday Event, HR based 4x/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.
Chef Ray – Sausages with Pea Purée and Onion Gravy
A winter staple from my childhood. Mash peas are new to me but so colourful and flavoursome, I added mashed potatoes to get a few more carbs for the training in the following few days.
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Tuesday Training Plan – 8-Week Swim Fitness Builder Training Plan (4 swims per week) – Start Any Time
This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Monday’s with Jessica [Ep 27] – Change of Direction
This week I decided to change my focus of training from overall triathlon and am trying a focus on running with cross trainings of swimming and cycling.
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Monday Brick: Jason Lentzke’s Long Course 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 Jason Lentzke and is great for Ironman & Ironman 70.3 distance athletes.
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Coach Ray’s Chat Ep 04 – VO2 Max: What Is It? And Why Does It Matter?
VO2 Max: What is it? And why does it matter? Coach Ray discuss the benefits of VO2 Max training and includes some suggested workouts.
View More Coach Ray’s Chat Ep 04 – VO2 Max: What Is It? And Why Does It Matter?