Monday’s with Jessica [Ep 34] – When Magpies Attack
Over the past 2 weeks I have been training the majority of days leading up to a assessment and first aid course to become a fully qualified pool lifeguard, this training required both in and out of water training consisting different rescue techniques and tows, pool and facility maintenance and lots of reading on safety and procedures.
View More Monday’s with Jessica [Ep 34] – When Magpies Attack
Monday Brick: Lance Watson’s Half Ironman Brick A
A common error for Ironman 70.3 athletes is to race at a higher intensity than what they have trained at. This workout addresses that in a race simulation type session that then leads into a race pace run.
View More Monday Brick: Lance Watson’s Half Ironman Brick A
Sunday Smart-Trainer Session – Martin Gibala Intervals I
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 cyclists 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 I
Saturday Swim Session – Build Strength With Paddles and Pull Buoy
Building strength through increased resistance of tools such as hand paddles and/or pull buoys is essential for getting the most out of your swim stroke. However, it is important that it is not done to excess and it is done after a solid base-building phase of training to prepare you for the extra demands and training stimulus it gives you. This session is great for master’s swimmers as well as open-water swimmers and triathletes.
View More Saturday Swim Session – Build Strength With Paddles and Pull Buoy
Friday Fartlek Run – Goater’s Hill Sequence D
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.
View More Friday Fartlek Run – Goater’s Hill Sequence D
Thursday Training Plan – 20wk Half IM Intermediate Plus Bike Training Plan – Reusable
🚴🏊♂️🏃♂️ Unleash Your Half IM Potential! 🏃♂️🏊♂️🚴 Are you an experienced Half IM athlete yearning to conquer the bike leg like never before? Look no…
View More Thursday Training Plan – 20wk Half IM Intermediate Plus Bike Training Plan – Reusable
Chef Ray – Double-Chocolate Mini-Muffins
Delicious wee snack, perfect post-training (but don’t be tempted to go overboard). I didn’t have mini-muffin paper cases so made a dozen full-sized muffins).
View More Chef Ray – Double-Chocolate Mini-Muffins
Tuesday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 16-week Plan – Start Any Monday)
Want to get fitter and stronger for your swimming? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for swimmers who have a beginner/intermediate level of experience with strength and conditioning and who are looking to develop their strength as they prepare you to COMPLETE YOUR event in 16 weeks’ time.
Monday’s with Jessica [Ep 33] – Train the Gains
I’m now in the month of my next race, and I am already feeling like a stronger and faster running from the increase in pace and power I have been using in the past 2 weeks. The pace at first felt less sustainable for a long period of time as I was so used to the old pace, but with the consistent use of the pace it has allowed my body to adapt and feel more efficient at the new pace.
View More Monday’s with Jessica [Ep 33] – Train the Gains
Monday Brick: Jason Sklenar’s Time Crunched Brick Session C
A few years ago Jason Sklenar commented on a Facebook post of mine in an Ironman Training Group putting forward this simple and effective Brick session and variations of it. I wrote it down at the time and filed it away, pulling it out for a couple of my athletes. If you’ve got an hour to spare you can do this Brick session and reap some good aerobic benefits, as well as rehearse your transitions.
View More Monday Brick: Jason Sklenar’s Time Crunched Brick Session C