Thursday Training Plan: Faster Cyclist 8 Week Challenge
🚴♂️ 8-Week Faster Cyclist Training Plan with Coach Ray 🚴♀️
Are you ready to take your cycling performance to the next level? 🚀 Join our 8-Week Faster Cyclist Training Plan designed for cyclists who ride 4 times a week and currently have their longest ride between 1:20hr and 2 hours. This programme is specifically crafted to boost your Functional Threshold Power (FTP) and make you a stronger, faster rider. 💪
Chef Ray: Healthier Chocolate Brownie
Perfect for a healthy desert, with a sprinkling of icing sugar and a dollop of yoghurt.
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Tuesday Training Plan: 12 week Ironman Swim PB 25m/50m swims per week
As you triumphantly emerge from the waters of your Ironman Swim, the exhilaration of surpassing your previous records will propel you across the finish line.…
View More Tuesday Training Plan: 12 week Ironman Swim PB 25m/50m swims per week
Monday’s Brick: Sam Laidlow’s Hardest Brick Workout
A brick session is a great way to develop your body for transitioning from one discipline to the next. This workout is a great race-pace stimulus and is perfect for Ironman athletes in the final 4-8 weeks of their build up. Sam Laidlow used this session in the lead up to winning the Ironman world champs in Nice, last year.
View More Monday’s Brick: Sam Laidlow’s Hardest Brick Workout
Sunday Smart-Trainer Session: Martin Gibala Intervals XVIII
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 XVIII
Saturday Swim Session: Swim Fitness Builder Week 2
Returning to the pool after a period of time off can be daunting, regardless of why you haven’t been swimming. Maybe you’ve been pregnant and have a young child, maybe you’ve been injured and haven’t been able to swim, or maybe your life has got in the way and you haven’t prioritised swimming for a wee while.
View More Saturday Swim Session: Swim Fitness Builder Week 2
Friday Fartlek Run: 4x 5min Hill Reps
This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on hills).…
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Monday’s with Jessica [Ep 58]: Club Racing
Over the past week my cross country season has begun, theoretically this is my better field of competition to track and field with it offering slightly more distance and a more complicated terrain. My school cross country was my first race and it went well setting out the front from the start and pulling away over the slightly shorter 3.5km race, finishing 5 minutes ahead of 2nd place giving me confidence in my ability and showing my training paying off.
View More Monday’s with Jessica [Ep 58]: Club Racing
Monday Brick: Tony Zamora’s Bike Focus Duathlon Focused Brick Workout
A brick session is a great way to develop your body for transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is only about an hour in duration. Although specific for duathletes it is also great for short course (sprint and Olympic distance) triathletes.
View More Monday Brick: Tony Zamora’s Bike Focus Duathlon Focused Brick Workout
Sunday Smart Trainer Session: 6x 90sec VO2 Max Intervals
Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.
View More Sunday Smart Trainer Session: 6x 90sec VO2 Max Intervals