Monday’s Brick: Scott DeFilippis’ 70.3 Taper Brick
A brick session is a great way to expose your body to the demands of changing from discipline to another. Especially devloping the ability for the body to move the blood from the cycling muscles to the running muscles. This brick is great for doing in the final couple of weeks leading into an Ironman 70.3.
View More Monday’s Brick: Scott DeFilippis’ 70.3 Taper Brick
Sunday Smart-Trainer Session: 4x 8min Threshold Intervals
Spending time riding at your Threshold will enhance your ability to ride at Threshold. It will allow you to tolerate lactic acid, clearing it more effectively, lifting your Functional Threshold Power (FTP) and also moving your Anaerobic Threshold deflection point to the right. Both these things mean you will be a fitter more effective cyclist. This workout will benefit all cyclists – road, mountain bikers and triathletes.
View More Sunday Smart-Trainer Session: 4x 8min Threshold Intervals
Saturday Swim Session: Steve Tarpinian’s Olympic Tri Main Set 2v
Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a fast pace that you can sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.
View More Saturday Swim Session: Steve Tarpinian’s Olympic Tri Main Set 2v
Friday Fartlek Run: 6x 8min Threshold Run Intervals
Spending time running at your Threshold intensity will help develop your ability to sustain your speed. This is essential for 10km events and also very important for fast half marathons. This workout has you pushing your intensity with minimal rest.
View More Friday Fartlek Run: 6x 8min Threshold Run Intervals
Thursday Training Plan: Ironman 70.3 Intermediate 24 week Training Plan Bike/Run only
🚴♂️🚴♀️🏃♂️🏃♀️ Unlock Your Best Performance with the Ironman 70.3 Intermediate 24-week Training Plan (Bike/Run Only) 🚴♂️🚴♀️🏃♂️🏃♀️
Are you ready to surpass your previous Ironman 70.3 achievements? This 24-week training plan is meticulously designed for athletes committed to optimising their race performance and crossing the finish line faster than ever before.
Chef Ray: Choc-Cranberry Bliss Balls
These power packed, energy boosters are delicious and convenient (to both prepare and carry whilst training).
View More Chef Ray: Choc-Cranberry Bliss Balls
Monday’s with Jessica [Ep 65]: Grazed Knee
This week, although I completed all my planned training it was like a puzzle piece of completion, less than half of the training was completed on the days they were set for. There were many reasons for the alterations in training but I knew I didn’t want it to affect my overall training plan. I thought out of the days I was busy and when that would affect my normal timings to train, some meant I had less time and some meant I needed to alter when I trained.
View More Monday’s with Jessica [Ep 65]: Grazed Knee
Monday’s Brick: Dave Scott’s Beginner HFH Brick #3
Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session includes a number of VO2 max intensity efforts to stimulate your top end speed, as well as as some time at threshold effort at the end of each segment. This session is a great session for anyone preparing for an Olympic Distance Triathlon or an Ironman 70.3.
View More Monday’s Brick: Dave Scott’s Beginner HFH Brick #3
Sunday Smart-Trainer Session: Martin Gibala Intervals XXV
GeneralDoing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclist alike, because a max sprint is all about your level of effort and is likely to be different from another rider.
View More Sunday Smart-Trainer Session: Martin Gibala Intervals XXV
Saturday Swim Session: Triathlon Plus Beginners Session 5
The ability to swim at and maintain your threshold pace is a critical component of fitness for triathletes and long-distance open water swimmers. This session mixes faster reps and balances it with continuous swimming mixed with kick. This is a great session for triathletes and open water swimmers to do to build their steady state speed.
View More Saturday Swim Session: Triathlon Plus Beginners Session 5