Monday Brick: Mike Ricci’s Ultimate Full-Distance Triathlon Brick Workout
Brick sessions develop your ability to complete multiple disciplines in a single event. Transitioning from one discipline to another requires a number of different things to occur in the body but a key transition is in the blood flow from the cycling muscles to the running muscles. For a swim to bike transition, you also go from a horizontal position to a vertical position with a corresponding increase in blood pressure to ensure the blood can easily get to the brain. This workout is a great race simulation that is perfectly aligned for Ironman 70.3 and Ironman athletes preparing for a key race.
View More Monday Brick: Mike Ricci’s Ultimate Full-Distance Triathlon Brick Workout
Sunday Smart-Trainer Session: 3x 5min Threshold Intervals (60min)
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: 3x 5min Threshold Intervals (60min)
Saturday Swim Session: Steve Tarpinian’s Sprint Tri Main Set 2ii
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 the intensity as you work through the workout, but maintaining the Rest Interval (RI). The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water swimmers.
View More Saturday Swim Session: Steve Tarpinian’s Sprint Tri Main Set 2ii
Friday Fartlek Run: The Running Channel’s 5km PB Workout IT
To run a fast 5km, you need to be able sustain effort as close to your VO2 max as possible. This session is great for developing both your VO2 Max and your ability to sustain your effort at it, due to the very short Rest Intervals (RIs) throughout this workout. Whether you are a runner or a triathlete, targeting 5km or something a bit longer, this workout will enhance your VO2 max and make you a faster runner across all distances.
View More Friday Fartlek Run: The Running Channel’s 5km PB Workout IT
Chef Ray: Spinach and Ricotta Cannelloni
Delicious and crunchy, the honey really sweetens this breakfast nicely.
View More Chef Ray: Spinach and Ricotta Cannelloni
Tuesday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)
🚴♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴♀️
Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner
Monday Brick: Matt Mcelroy’s Brick
Matt Mcelroy is an elite, American triathlete with a dozen podiums at World Cup events and a silver medal at the Pan Am Games. This Brick session forces you to focus on both the speed of the transition and the speed out of T2 to start the run well. This session is great for sprint and Olympic distance triathletes.
View More Monday Brick: Matt Mcelroy’s Brick
Sunday Smart-Trainer Session: Martin Gibala Intervals XX
Doing 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 XX
Saturday Swim Session: Lance Watson’s Ironman 70.3 Taper Swim
A common problem for triathletes is doing too much volume in the final lead up to an event. It is important to taper off your training prior to an event so you don’t arrive at the state line carrying residual fatigue. Within this session are aspects that simulate a triathlon or open water swim race with the increased pace at the start, and the over kick towards the end of the session, simulating the final push towards the swim exit. This session will benefit triathletes of all distances, particularly Ironman 70.3 and Olympic distance triathletes, as well as other open-water swimmers in the final couple of weeks prior to their event.
View More Saturday Swim Session: Lance Watson’s Ironman 70.3 Taper Swim
Friday Fartlek Run: Jamie’s Tempo Run Session B
Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity.
View More Friday Fartlek Run: Jamie’s Tempo Run Session B