Wednesday Windtrainer Workout: 2020 Zwift Academy Alternative Sprints
Sprinting generates a large amount of power and uses different energy pathways from longer duration efforts. Within this session there is a broad range of intensities involved that lead to the higher intensity efforts. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.
Saturday Swim Session: Three Hundies
I’ve been working on a new Fitness Swim Training Plan to improve your swimming over 8 weeks. The sessions for this programme are between 1,500m and 2,100m long and there are three sessions each week. I’ve got variations of the training plan for people who can complete four or five swims each week, as well as for people who can only fit two swims per week. As well as a 12, 16 and 20 week variation of the programme. This session is a key session in the programme.
Friday Fartlek Run: Kirsten Sweetland’s 90sec Reps
Spending time at Level V or your VO2 Max intensity will help you build, clear and utilise lactic acid. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.
Thursday Training Plan – Big NZ Halves and Full Marathon’s
With New Year’s behind us, it’s time to knuckle down with your training if you are preparing for any of the Marathons or Half Marathons in the New Zealand Autumn.
Christchurch Marathon & Half Marathon is held on 11th April this year (during the school holidays), the Waterfront Half is also held on the same day in Mission Bay. On the 8th May is both the Rotorua Marathon & Half Marathon and the Saint Clair Vineyard Half Marathon. The following weekend is the Hawkes Bay Marathon & Half Marathon.
Here at Qwik Kiwi Coaching we’ve got training plans and programmes to help you achieve your goals at these events. Built into the membership portal of the Qwik Kiwi website are training plans for these events.
Wednesday Windtrainer Workout: 2020 Zwift Academy Primed FTP
As the saying goes “there are many ways to skin a cat” *. Instead of doing longer intervals at your Threshold pace, in this workout you will prime your lactate acid system first by doing an anaerobic effort prior to five minutes riding at your Threshold intensity. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.
Tuesday Training Plan: Fitness Swimming Training Plan (Intermediate 8 week Plan) 3 swims per week
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.
Chef Ray: Miso Grilled Chicken Rice Bowl with Avocado
Fresh and flavoursome, this is a dish to enjoy.
Saturday Swim Session: Hundred’s with and without Pull Buoy
I’ve been working on a new Fitness Swim Training Plan to improve your swimming over 8 weeks. The sessions for this programme are between 1,500m and 2,100m long and there are three sessions each week. I’ve got variations of the training plan for people who can complete four or five swims each week, as well as for people who can only fit two swims per week. As well as a 12, 16 and 20 week variation of the programme. This session is a key session in the programme.
Book of the Month January 2021 – The Triathlon Guide to Sprint & Olympic Triathlon Racing
I’ve just received my copy of The Triathlete Guide to Sprint and Olympic Triathlon Racing and am part way through it, to say I’m excited reading is an understatement after last year.
Friday Fartlek Run: Jon Brown’s Sweet Spot
Running just above or just below your threshold pace will develop your ability to run at Threshold pace. This session has you running at your threshold pace and then recovering just below your threshold, meaning you don’t get much recovery within the workout. This is a great session for all runners and triathletes especially those running 5km & 10km events.