Fartlek

Friday Fartlek Run: Stryd’s Over the Limit C

Spending time running at 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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Half IM Session

Thursday Training Plan – Half IM Training Plan (INTERMEDIATE 24wk Plan Start Anytime, Saturday Race) Bike Power/Run pace

When you cross the finish line of the Half IM, you will have accomplished something very special.
Designed for Intermediate triathletes who are looking to complete their Half IM event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.

View More Thursday Training Plan – Half IM Training Plan (INTERMEDIATE 24wk Plan Start Anytime, Saturday Race) Bike Power/Run pace

Ask Coach Ray – How Come My Long Runs and Long Rides are So Long?

Long sessions, greater than race distance/duration provides the body with a training stimulus that develops the aerobic system. It is key that the aerobic system is optimsied for success in endurance events like an Olympic distance triathlon or ¼ Ironman.

View More Ask Coach Ray – How Come My Long Runs and Long Rides are So Long?
Run Session

Tuesday Training Plan – BEGINNER 12 Week 10km Run Training Plan (start any Monday)

When you cross the finish line of your 10km Run you will have accomplished something very special.
Designed for Beginner runners who are looking to complete a 10km run event, the primary goal of this training plan is to prepare you to COMPLETE the 10km Run.

View More Tuesday Training Plan – BEGINNER 12 Week 10km Run Training Plan (start any Monday)

Chef Ray – Mexican Pulled Pork with Chipotle Slaw

The pulled pork is delicious, it melts in your mouth and is packed full of flavour. The rice adds carbohydrates to fuel (or refuel) your workouts.

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Jess Bray

Monday’s with Jessica [Ep 30] – Fast then Blast

This week I had just come off a solid week of training and continuing into another. I had a 5km time trial to complete, going into the run I didn’t know what to expect as I haven’t really done a specific time trial for the 5km distance, and didn’t know where I thought my levels were at from them dropping sightly in previous weeks.

View More Monday’s with Jessica [Ep 30] – Fast then Blast
Brick Session

Monday Brick: Phil Mosley’s 70.3 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 70.3 triathletes.

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Ironman World Champs 2023

Who Predicted Sam Laidlow to Win Ironman World Champs in Nice, 2023?

The race is now run, the results are in. But in the lead up to the race a number of influential and key people made their predictions. As I start to write this Sam Laidlow is comfortably in the lead and Patrick Lange is about to run into second place. I’ll cover the results at the end of this article but here is a summary of who thought what would happen and how the race would/could unfold.

View More Who Predicted Sam Laidlow to Win Ironman World Champs in Nice, 2023?
What to Do When Your Training Gets Disrupted

Coach Ray’s Chat Ep 05 – What to Do When Your Training Gets Disrupted

What to Do When Your Training Gets Disrupted Coach Ray discuss what to do when your trianing gets disrupted. Regardless of why the training got disrupted.

View More Coach Ray’s Chat Ep 05 – What to Do When Your Training Gets Disrupted