Thursday Training Plan: Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) Saturday Event, HR based 4x/week
When you’ve completed your 100-mile (160km) Century, you will have accomplished something special.
Designed for Intermediate cyclists who are looking to participate in a century cycling event, the primary goal of this training plan is to prepare you to COMPLETE 100 miles (160km) Century FASTER than previously.
Chef Ray: Pan-seared Steak
Cooked to perfection this steak will be a people pleaser with the delicious flavours of the meat and the spices.
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Tuesday Training Plan: Swim Fitness Improver Base Training Plan (12-Week BEGINNER Plan – 1.5-2km sessions) 3x/wk – Reusable
Introducing Swim Fitness Improver: Your Path to Mastery in Just 12 Weeks!
Calling all beginner swimmers aiming to unlock their full potential!
This Base Training Plan will build you through the initial 12 weeks of your training plan. Building your fitness in preparation for adding further speedwork in the future.
Monday’s with Jessica [Ep 48] – Fuel to Perform
I’ve done a few bike rides now since trying to focus more on my fuelling and in my 2 hour zone 2 training rides this has definitely shown and made me feel the most improvements. I have been doing most my rides indoors so having the fuel on hand is much more accessible so when I move outdoors I will need to keep up the fuelling intake to the same level.
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Monday Brick: Tony Zamora’s Run-Focused Time-Challenged Tempo Brick
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.
View More Monday Brick: Tony Zamora’s Run-Focused Time-Challenged Tempo Brick
Sunday Smart-Trainer Session: Martin Gibala Intervals IX
Doing repeated short bouts of exercise at very high intensity develops several 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 cyclists alike because a max sprint is all about your level of effort and is likely to be different from another rider.
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Saturday Swim Session: Here’s How To Build Your Top-End Speed
Sprint Training is the cherry on the top that gives you your race speed. With a periodised training plan, the preceding sessions are all building to this point to maximise and optimise the speed developed in these sessions. This session is perfect for master’s swimmers, although not specifically targeted at triathletes and open water swimmers this session will help sharpen the top-end swim speed.
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Friday Fartlek Run: Lance Watson’s Xterra Hill Set A
Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.
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Thursday Training Plan: Triathlon & Running Strength Training Plan (Beginner 24 Week Plan – Start Anytime) BW Programme
Want to get fitter and more robust without spending time in a gym This bodyweight strength and conditioning programme requires no equipment and can be done anywhere utilising your body weight as the resistance.
Designed for triathletes & runners who are beginners with strength and conditioning who are looking to develop their strength as they prepare to COMPLETE YOUR event in 24 weeks.
Chef Ray: Bonk Burgers
A twist on a classic burger with quality protein for recovery and carbs for fuel, plus the fennel seeds assist with digestion.
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