Learn when endurance athletes (runners, cyclists, triathletes) should skip a workout. Coach Ray shares expert advice to help you train smarter, not harder.
View More Coach Ray’s Chats: EP 017 When to Call a Session and Pull the Pin
Technique is an important part of cycling and having the ability to spin at a range of cadences can be of benefit. Especially with facilitating recovery and flushing the legs after a couple of days of hard training or prior to a couple of days of hard training. This session is 45 minutes long and although it comes from the Jumbo-Vista Women’s team is beneficial for all cyclists regardless of gender to promote recovery and enhance pedalling efficiency.
View More Sunday Smart Trainer Session: Women’s Team Recovery Ride
Sustained speed is essential for endurance success – without it you’ll only swim at the one speed. Sessions like this one, challenge your ability to swim at a sustained speed. The short rest allows you to swim at a faster pace than you would otherwise sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.
View More Saturday Swim Session: Tour de Cure Session 8
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: 10/5min Tempo Runs
Fresh and full of colours, this is the perfect compliment for a lamb or pork dish.
View More Chef Ray: Greek Salad-Tabbouleh Mash Up
Brick sessions are a great training session to help develop your familiarity both mentally and physically of transitioning from bike to run. This session is fantastic for developing fast running off the bike in preparation for an Olympic distance triathlons (as well as Sprint distance triathlons).
View More Monday’s Brick: Sundried Olympic Brick
This session is a great way to develop your ability to clear lactic acid, especially if short on time. Suitable for road cyclists and also triathletes and mountain bikers. This session can be done on the road as well. An undulating course is perfect if not doing it on the smart trainer.
View More Sunday Smart Trainer Session: Half Hurt Box
This session is used to assess your current swimming ability and set a benchmark time for future workouts. There are other methods for setting benchmark times and assessing ability but I use these workouts as an alternative for athletes that haven’t done much swimming lately.
View More Saturday Swim Session: T-Times for Beginners
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: Phil Mosley’s Tempo Run D
Utilising Apricot and Pine Nut Stuffing, this chicken was fantastic. So easy to make so successfully.
View More Chef Ray: Picnic Roast Chicken