Monday Brick: Pyramid of Bricks
A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This version is perfect for utilising short-course triathletes, or longer-course athletes with a limited time to train.
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Sunday Smart-Trainer Session: Martin Gibala Intervals VIII
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: Enhance Your Threshold Pace
Developing your ability to sustain a higher pace, gives you the ability to build higher speed on top of the speed you can sustain (a great benefit for master’s swimmers). It also gives a great training stimulus to enhance your threshold swimming (a great benefit for triathletes and open-water swimmers). This session is perfect for master’s swimmers as well as open-water swimmers and triathletes.
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Friday Fartlek Run: Tempo Run #2
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.
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Thursday Training Plan: ½ IM and Olympic Tri SWIM Training Plan for Busy Triathletes (INTERMEDIATE 12wk Plan) 2 Swims/wk
When you cross the finish line of your triathlon Swim, you will have swum faster than you have in previous events.
Designed for busy triathletes targetting an Olympic distance or ½ IM event who are looking to compete in an IM event, the primary goal of this training plan is to prepare you to Swim faster during YOUR event.
Chef Ray: Makeover Mince ’n’ Cheese Pie
Simple and delicious, this one is truly a Kiwi classic.
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Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)
This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
Monday’s with Jessica [Ep 45] – Time To Get On The Bike
This week has been a week jammed full of biking and it’s been very strange, from only doing long rides with multiple runs to nothing at all, and now just cycling 6 days of this week. Being off training has made it easier as I just feel the need to do some form of exercise and sweat out some energy and biking when I got back was perfect to what I needed.
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Monday Brick: Triathlon Plus Beginners Sprint Tri Brick #2
A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This brick is great for developing your aerobic base in preparation for your first sprint triathlon.
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Top 10 Healthy Recipes of 2023
The most popular healthy recipes on my website over 2023, where all published before 2023. Some were publish as far back as 2017 (Mexican Baked Eggs with Tomatoes and Lentils) and are still popular with regular views. Since I started publishing workouts recipes I’ve published nearly 300 healthy recipes as part of my popular Chef Ray series.
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