Tri Swim Coach

Thursday Training Plan – Fitness Swimming Training Plan (Beginner 20 week Plan) 2 swims per week – Start Anytime

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.

View More Thursday Training Plan – Fitness Swimming Training Plan (Beginner 20 week Plan) 2 swims per week – Start Anytime
Healthy Meal

Chef Ray – Couscous with Currants

The currants add a splash of flavour to what otherwise can be a very bland product. The energy supplied by the couscous is great for slow-release energy throughout the following day and exercise.

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Triathlon Coach

Tuesday Training Plan – Multisport Strength Training Plan (BEGINNER/INTERMEDIATE 12 week Plan – Start Any Monday)

Want to get fitter and stronger for your swimming, cycling, running and/or kayaking. This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for mutlisport athletes 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 12 weeks time.

View More Tuesday Training Plan – Multisport Strength Training Plan (BEGINNER/INTERMEDIATE 12 week Plan – Start Any Monday)

Monday’s with Jessica [Ep 10]: Planning 😃

This week my time management skills have really been tested, I had a lot of extra activities this week making it difficult to fit in all my trainings planned, I managed to complete all my trainings during the week but did have to make some adjustments to fit it in with my schedule.

View More Monday’s with Jessica [Ep 10]: Planning 😃
Smart-Trainer Session

Sunday Smart-Trainer Session: Tempo & Technique

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: Tempo & Technique
Swim Session

Saturday Swim Session: Kick, Pull, Swim

Kick Pull Swim (KPS) was often used regularly by my swim coach, Duncan Laing in the mid-1990s. I continue that tradition because it generates success by challenging different aspects of your stroke. This session is good for triathletes, as well as open-water swimmers.

View More Saturday Swim Session: Kick, Pull, Swim
Fartlek Session

Friday Fartlek Run – Matt Fitzgerald’s VO2 Progression E

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 runners and triathlete running distances up to 10km will benefit the most.

View More Friday Fartlek Run – Matt Fitzgerald’s VO2 Progression E
Run Training Plan

Thursday Training Plan – 4 Week Running Speed Boost (Reusable and start any week)

4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.
Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. 

View More Thursday Training Plan – 4 Week Running Speed Boost (Reusable and start any week)
FTP Power Boost Training Plan

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!!!

View More Tuesday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 2-3hours