Tuesday Training Plan – Busy Triathlete Winter Swim Base Training Plan (INTERMEDIATE 12-Week Plan) – Start ANY MONDAY
As you improve your swimming during your winter base building, you will have accomplished something very special.
Designed for INTERMEDIATE Triathletes who are looking to improve their swimming during their base-building phase and/or have limited time to train, the primary goal of this training plan is to prepare you to further develop your efficiency.
Monday’s with Jessica [Ep 38] – Time For Some Recovery
This past week my body has felt every sore muscle that I’ve experienced, recovery has been important, as all the running and training leading up to my race last week is just catching me now.
View More Monday’s with Jessica [Ep 38] – Time For Some Recovery
Released this Week: 06-Nov-23
New this week across CoachRay.nz and CoachRayTraining.co.nz are a range of training plans, workouts and articles.
View More Released this Week: 06-Nov-23
Monday Brick: GTN’s Sprint to Olympic Distance 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 both Sprint and Olympic Distance triathletes.
View More Monday Brick: GTN’s Sprint to Olympic Distance Brick
Sunday Smart-Trainer Session: Martin Gibala Intervals III
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 III
Saturday Swim Session – Strength Building 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 – Strength Building With Paddles and Pull Buoy
Friday Fartlek Run – Goater’s Hill Sequence F
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 F
Thursday Training Plan – Running Strength Training Plan (Beginner 10-Week Plan – Start Anytime) BW Programme
Want to get fitter and stronger without the hassle of 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.
View More Thursday Training Plan – Running Strength Training Plan (Beginner 10-Week Plan – Start Anytime) BW Programme
Chef Ray – Superior Schnitzel
Using quinoa and lemon zest instead of breadcrumbs gives this schnitzel a twist from the classic meal. Combined with roast kumara, carrots, and beetroot gives plenty of vitamins and minerals.
View More Chef Ray – Superior Schnitzel
Tuesday Training Plan – Beginner Half Marathon 23-week Training Plan 3x runs per week – Reusable & Start Any Week
Introducing Swim Fitness Improver: Your Path to Mastery in Just 12 Weeks!
Calling all beginner swimmers aiming to unlock their full potential!