This week went pretty well, until I went away for the weekend and had a few too many beers and also order dessert. I figured…
View More Coach Ray’s Sufferings: Falling Off the Wagon
The weekend is often the ideal opportunity to get a long ride completed. This ride is a challenging one that I get a range of my…
View More 40:40:40 to Enhance Your Long Cycle Sessions
150m is a great distance that can be used to develop sustainable speed. You need to hold your speed for longer than 100m reps and…
View More Saturday Swim Session: How 150m Reps Can turn You Into A Faster Swimmer
This is a great session that will develop speed, lifting your threshold pace. Speed work is an important training session for all runners, as well as…
View More Friday Fartlek Run – Watson Fartlek
This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.
View More Wednesday Windtrainer Workout: Quad Crusher I
So another week down and another successful week of training and results to go along with it. I’ve lost a total of 3.0kg so far…
View More Coach Ray’s Sufferings: 2 Weeks in 3kgs Down
The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…
View More How to Spice Up Your Long Run
200m is a great distance that can be used to develop sustainable speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
View More Saturday Swim Session: 200’s
This is a great track session that will develop some top-end speed. Speed work is an important training session for all runners, as well as triathletes, to make you faster.
View More Friday Fartlek Run: 8, 4, 2 Hundred
This workout is great for all cyclists, including mountain bikers and triathletes as a fitness test to determine training intensities.
View More Wednesday Windtrainer Workout: Carmichael Field Test
