Chef Ray – Butter Chicken
Simply and healthy to make this Indian inspired dish that is full of flavour.
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Saturday Swim Session: Sprints for Speed
Swimming short reps with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within the one workout with a mixture of rest and you can develop speed, endurance and speed endurance. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
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Friday Fartlek Run: Marek’s Multi-Pace Session
Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. Marek does that in this session with a variety of paces to provide your body with a range of training stimuli. This is a perfect session for runners and triathletes running events up to and over the full Marathon in distance.
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Wednesday Windtrainer Workout: GCN’s Short, Sharp, Aganosing, Explosive Efforts
This is a great workout for developing your leg power and maximum force production. This is perfect for road cyclists as well as triathletes and mountain bikers.
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Mike’s Middle Distance Magic: Thinking About The First Tri!
With 6 weeks to go and still not showing any signs of consistency, wondering what’s in store come race day is pretty scary!
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Chef Ray – Cauliflower Rice
Cauliflower is ridiculously simple to make and is a great substitute for rice if you are following a paleo or keto diet. If you aren’t following one of these diets that also make a delicious substitute.
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Saturday Swim Session: 200’s Bring Out Your Threshold & Your Stamina
200’s are a great distance to swim in training as they develop both your stamina and threshold swimming pace. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
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Friday Fartlek Run: Matt LeGrand’s 10x 500m Track Session
400m or quarter’s are a great distance to run intervals to improve your VO2 max. By doing 500m reps this forces you to push just that little bit further. This is a perfect session for runners and triathletes running events up to and over the full Marathon in distance.
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Wednesday Windtrainer Workout: GCN’s Hill Cadence Work
This is a great workout for developing your aerobic capacity. A great workout to improve your hill climbing especially at the bottom of a long climb where the initial change in effort can really hit your hard. This is perfect for road cyclists as well as triathletes and mountain bikers.
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TUM Miler – The Story of the Fat Wood Pigeon
After thoroughly enjoying the longest run I’d attempted, the 102km last year (well, maybe not thoroughly but I finished it) I decided there and then I was going to give the miler a nudge. I also decided to get a coach so I’d been working with Coach Ray Boardman. Ray worked with me having this as a long term goal and in between I completed the 62km WUU2K (awesome run) and the 50km Catchment Ultra (also an awesome run). The plan was to also do the 100km Taupo as part of build up but thanks to my body rebelling against me by developing an inguinal hernia I didn’t. I was lucky enough to get surgery on the hernia quite quickly at the end of November, my darling and sensible wife asked if I was going to withdraw from TUM, I just stared at her, she then asked if I was going to drop to the 50km, same stare, the 102km? Stare remained. She may have referred to me as a copulating person with low intellect.
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