Whale Run

Lisa’s Journey, Week 3: Mind games, is it all in your head…?

It was nice to have Monday off work, for Queenie’s birthday, but unfortunately not off workout and I really could not be bothered! My workout…

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Triathlon Coach

Coach Ray Interviews Ironman Certified Coach Paul van Brink

I recently got the opportunity to have a chat with Dutch triathlon coach Paul van Brink. Paul is an Ironman Certified Coach who coaches a…

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Chef Ray – Spiced Lamb Meatballs with Baked Cauliflower Salad

This meal is fresh and vibrant that has some tantalising flavours for your taste buds. Although I’m not a qualified chef I do like to…

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Swim Session

Saturday Swim Session: Swim Drill Session to Develop Technique

Developing your swim technique will set the upper limit of where your fitness can take you. Completing sets of swimming drills will develop your technique and efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

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Run Session

Friday Fartlek Run: 12x 1:30min VO2 Max Run

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from.

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Fartlek Workout

What Are My Top 3 Running Workouts of All Time?

I’ve been writing weekly workouts and posting them on my website since July 2015!!!!  Since then I’ve accumulated a fair few. As of last week…

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Windtrainer Session

Wednesday Windtrainer Workout: Olympic Distance Tri Threshold Session 2

This session is designed to enhance your ability to maintain a steady state at the threshold for the 40km bike leg. Although this session is…

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Whale Run

Lisa’s Journey, Week 2: Don’t panic… Ray’s got a plan!

Sooo, I just read our school newsletter, and there’s only 15 weeks, or at the time of checking the website, there’s a timer – 100…

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Tri Swim Coach

What Are My Top 3 Swimming Workouts of All Time?

I’ve been writing weekly workouts and posting them on my website since July 2015!!!!  Since then I’ve accumulated a fair few. As of last week…

View More What Are My Top 3 Swimming Workouts of All Time?