Wednesday Windtrainer Workout: QK WT Class VII
Back in 2007 I conducted windtrainer class. I had a fleet of Minoura Mag-800’s and I hired a hall & had a great group of athletes that would join me once a week for a tough session (similar to Spinervals by Coach Troy Jacobson except I also rode with my athletes and sweated up a storm along side them). I’ve recently been tidying up some old boxes in the garage and found my old lesson plans and the music to go along side them. Although primarily designed for triathletes this session is great for anyone wanting to boost their FTP (yes, I was training with power back then with the old Polar WIND power meter temperamental as it was) and it involves riding a large portion of the workout at Threshold.
View More Wednesday Windtrainer Workout: QK WT Class VII
18 week Gold Coast Half & Full Marathon Training Plan starts 28-Feb-22
The Gold Coast Half & Full Marathon is a great destination event for both Australians and Kiwi’s wanting a mid winter marathon or half marathon.
Programmes designed for either beginner or intermediate runners who are looking to complete either the full or half marathon, these plans will help you achieve your goals.
Tuesday Training Plan: Century Cycle Training Plan (INTERMEDIATE24wk – Start Any Monday) Sunday Event, Power based 4x/wk
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 mile (160km) Century FASTER than previously.
Ironman Training Plans: 12 weeks Ironman 70.3 Pays d’Aix-en-Provence Training Plan starts 28-Feb-22
Now is the time to get on board and join Qwik Kiwi Coaching for my great training plans to prepare you for Ironman 70.3 Pays d’Aix-en-Provence in 18 weeks.
Revel in the Provençal splendour of one of France’s most gorgeous cities. A regal welcome along the tree-lined Cours Mirabeau, rich art and culture amongst centuries old French and Roman history, Aix-en-Provence is the perfect destination to discover the South of France. A race encapsulating this stunning region taking in quaint villages, mountain vistas and forests.
Frank Dick’s Sports Periodisation Principles
Professor Frank W DIck OBE, is a world renowned coach, as well as being the President of the European Athletics Coaches Association. From 1979 to 1994 he was the Director of Coaching at the British Athletic Federation and was a previous international athlete. He wrote what is widely regarded as the classic textbook in the field of Sports Training Principles and is the hall mark of many a student or practitioner of applied sports science, Physical Education teachers, fitness advisors, coaches and athletes alike.
View More Frank Dick’s Sports Periodisation Principles
Ironman 70.3 Training Plans: 18 week Ironman 70.3 Mont Tremblant Training Plan starts 21-Feb-22
Now is the time to get on board and join Qwik Kiwi Coaching for my great training plans to prepare you for Ironman 70.3 Mont Tremblant in 18 weeks.
Subaru IRONMAN 70.3 Mont-Tremblant has built a reputation as one of the world’s best IRONMAN 70.3 destinations. Set in a picturesque ski village in the typical European style in the heart of the Laurentian Mountains, Subaru IRONMAN 70.3 Mont-Tremblant delivers a stunning course and world-class triathlon experience.
Chef Ray – Blueberry Turkey Burgers
Easy to prepare and full of antioxidants in the blueberries, these burgers are flavoursome and health.
View More Chef Ray – Blueberry Turkey Burgers
Saturday Swim Session: Building Speed and Threshold Pace
The ability to swim at and maintain your threshold pace is a critical component of fitness for triathletes and long distance open water swimmers. When large numbers of short reps with short rests are strung together your threshold swimming pace is developed, as is the case with this workout. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Building Speed and Threshold Pace
Friday Fartlek Run: Less is More 1,600’s
Although this is a traditional speed session for 5k and 10k runners, there are benefits for those running marathon (as well as half marathon distance as well) as this session came from a marathon training plan. A session like this enhances your threshold running pace and makes you a fitter runner ready to handle the higher intensities.
View More Friday Fartlek Run: Less is More 1,600’s
Thursday Training Plan: Getting Started with Swimming Training Plan (BEGINNER 7-week Plan -Start Any Monday)
When you improve your swimming you will have accomplished something very special.
Designed for Beginner triathletes who are looking to improve their swimming fitness, the primary goal of this training plan is to ENHANCE YOUR swimming.