I love the flavour of picked onions, and these are great for burgers, power bowls or in sandwiches.
View More Chef Ray: Quick-Pickle Red Onions
🏁 Race Sharp – 12-Week Intermediate Build for Ironman 70.3 Melbourne
Get Race-Ready for Melbourne with Confidence & Consistency 🏊♀️🚴♀️🏃♀️
Are you aiming to perform at your best at Ironman 70.3 Melbourne? Whether you’re looking to achieve a new PB, or simply feel strong and confident crossing the finish line—Race Sharp is your structured, no-nonsense build plan designed to peak your performance over the final 12 weeks before race day. 💥
An Ironman 70.3 event needs you to sustain an intensity that you can maintain for a longer duration than you can for Threshold. That’s why this session has reps at Level III (Tempo) to prepare you for your Ironman 70.3. Although this workout is targeted to Ironman 70.3 athletes, it is also great for full Ironman athletes too.
View More Monday’s Brick: William Ritter’s 70.3 Brick
Struggling to swim faster and more confidently in open water? In this video, Coach Ray from Qwik Kiwi Coaching shares proven strategies to boost your open water swim performance for triathlon. You’ll learn how to:
View More Coach Ray’s Chats: EP 021 Triathlete’s Guide to Enhancing Open Water Swim Performance
Sustained efforts particularly on climbs is an important aspect for all cyclists – road, triathletes and mountain bikers. The ability to change effort, especially when fatigued will help you tactically in events. This workout provides elements of all of the above to build your fitness and ensure future success (and a reasonable amount of fatigue) – make sure you rest and rest well after this session. Even though this workout is significantly toned down from the professional version – it’s still not for the faint hearted.
View More Sunday Smart-Trainer Session: Pogačar’s Spiked Threshold Efforts (Advanced)
Building your ability to hold a sustained pace for the duration of your triathlon or open-water swim will enhance your performance. By including these faster 100’s will build your ability to repeat the intensity and hold your threshold pace in the event. There is also immense benefit to incorporating the other strokes into your training. By practising and developing the other strokes you will enhance both your feel for the water and the catch phase of you stroke. These are important skills to enhance as you advance your capabilities. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: 100’s for Threshold Speed
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.
View More Friday Fartlek Run: 20/15/10min Tempo Runs
The mix of spice with the sweatness of the pineapple gives this an Asian tropical flair.
View More Chef Ray: Vegan Pineapple Fried Rice with Kimchi
Threshold intensity is race pace for shorter events. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.
View More Monday’s Brick: Dr Yelling’s Race Replication Brick B
A 50-minute workout aimed at increasing your FTP (Functional Threshold Power). Dedication and effort are key. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).
View More Sunday Smart-Trainer Session: FTP Boost Dominator Shortened from Tyler