Tuesday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 2-3hours
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!!!
Monday’s with Jessica [Ep 9]: School Athletic Sports
This week I had my schools athletics sports, although I’m not a short distance runner I surprised myself with how I did and the times I ran, my interval and shorter faster training’s definitely have helped me improve in these distances (100m, 200m, 400m, 800m & 1500m) and how I feel when running them.
View More Monday’s with Jessica [Ep 9]: School Athletic Sports
Sunday Smart-Trainer Session: 6x 5min Tempo
Preparing your body for the intensity that will be replicated and sustained during an event is an important part of 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.
View More Sunday Smart-Trainer Session: 6x 5min Tempo
Saturday Swim Session – Broken 200’s Are A Challenging Session That Produces Results
Stamina can be built by swimming a large number of short reps with shorter reps. This session is good for triathletes, as well as open water swimmers.
View More Saturday Swim Session – Broken 200’s Are A Challenging Session That Produces Results
Friday Fartlek Run – Paul Huddle & Roch Frey’s Secret Ironman Run Workout for World Domination
Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but this session is claimed by Paul Huddle and Roch Frey as a cutting edge workout used by a athletes that have led to multiple win at Kona.
View More Friday Fartlek Run – Paul Huddle & Roch Frey’s Secret Ironman Run Workout for World Domination
Thursday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 24-week Plan – Start Any Monday)
Want to get fitter and stronger for your swimming. This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for swimmers who are beginner/intermediate level of experience with strength and conditioning who are looking to develop your strength as you prepare you to COMPLETE YOUR event in 16 weeks time.
Chef Ray – Honey Balsamic Grilled Chicken
The flavour from the chicken after marinating overnight is amazing. This is a great source of protein to assist with muscle recovery and growth.
View More Chef Ray – Honey Balsamic Grilled Chicken
Intensity For Swimming
Intensity is the key to the success of your swim training. By training at the correct intensities, we can manipulate the physiological responses your body gets. This will generate the greatest improvement from where your running fitness currently is.
View More Intensity For Swimming
Tuesday Training Plan – Iron-distance SWIM Training Plan (INTERMEDIATE 24 Wk 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 next Iron-distance event.
Monday’s with Jessica [Ep 8]: BoP Schools Triathlon Champs
This week I attended the bay of plenty secondary schools triathlon. I am from the Waikato but they haven’t held this event for us for the past few years due to health and safety reasons and not enough organisers.
View More Monday’s with Jessica [Ep 8]: BoP Schools Triathlon Champs