Sunday Smart-Trainer Session – Robin Tullett’s Pyramid Endurance Workout Four Reverse
For longer distance events such as an Ironman 70.3 (or even an Olympic distance triathlon) spending training time at both threshold and tempo intensity is beneficial, as it is likely that you’ll spend some portion of the cycle leg at these intensities (more time at tempo than threshold). This workout is a great test that gives you a great training stimulus. Don’t attempt this workout unless you are well-rested. Treat this as a race simulation, use your race bike, and practice your nutrition.
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Saturday Swim Session – More Drills
The greater your efficiency in the water, the faster you can swim for less effort. Including swimming drills in your training regularly will enhance your technique and form. It is great for master’s swimmers as well as open-water swimmers and triathletes.
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Friday Fartlek Run: Stryd’s Over the Limit D
Spending time running at a threshold is great for improving your ability to sustain a higher running pace and is of benefit to all runners. Although designed for use with a Stryd Power Meter this workout can also be effectively done without one.
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Thursday Training Plan – Ironman SWIM Training Plan (INTERMEDIATE 12-Week Plan) – Start Any Monday + Reusable
When you cross the finish line of your Iron-distance Swim, you will have swum faster than you have in previous attempts.
Designed for Intermediate Iron-distance Athletes who are looking to compete in an Iron-distance event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR event.
Chef Ray – Lamb Shanks in Red Wine
The meat literally falls off the bone. The flavour oozes out of this dish.
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Tuesday Training Plan – MARATHON Training Plan (INTERMEDIATE 12-week Plan – Start Anytime)
When you cross the finish line of a Marathon, you will have accomplished something very special.
Designed for Intermediate runners who are looking to run a Marathon faster than they previously have. The primary goal of this training plan is to prepare you to COMPLETE YOUR event faster.
Monday’s with Jessica [Ep 32] – New Shoes and New Training Zones
This week was the start of my new training block. Back from my foot recovery, new training zones and new shoes.
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Monday Brick: Phil Mosley’s Ironman Speed Brick
A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session is perfect for Ironman & Ironman 70.3 triathletes.
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Sunday Smart-Trainer Session – Quad Crusher V LC
All cyclists need leg strength, it is after all what allows us to pedal with a large amount of force and which is a key component to developing power. This workout is great at developing leg strength through an accumulation of time at a low cadence and moderate to high workload. This is interspaced with high-intensity efforts, just to keep you on your toes.
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Saturday Swim Session: Nothing But Long Reps
Stamina and Endurance are essential for a number of reasons. If you are a triathlete or open water swimmer this is useful for the duration of your event. But more so if you are a Master’s Swimmer targeting a shorter pool based event is that it provides the base fitness on which to build your speed as part of a periodised swimming plan. This session is great for master’s swimmers.
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