Tuesday Training Plan – 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time
This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Monday’s with Jessica [Ep 31] – Qwik Recovery
This week has been different to usual as I wasn’t running as I had gained a foot injury the day after my recent 5km time trial. I made sure to look after it as I knew if I keep pushing through I wouldn’t heal as fast making it worse in the long run.
View More Monday’s with Jessica [Ep 31] – Qwik Recovery
Monday Brick: Jason Sklenar’s Time Crunched Brick Session B
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 B
How To Track Running Shoe Distance
Tracking the distance you have ran in your running shoes is important to assist with avoiding future injuries by replacing your shoes before they have been used to much. Usual recommendations are for 600-1,000 kilometres (400-600 miles). Stick to the lower end of this range if you are a larger, heavier runner, or if you are prone to injuries. If you are a smaller or more petite runner, the higher end is sufficient.
View More How To Track Running Shoe Distance
Sunday Smart-Trainer Session – Robin Tullett’s Pyramid Endurance Workout Four
For longer distance events such as an Ironman or Ironman 70.3 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 practise your nutrition.
View More Sunday Smart-Trainer Session – Robin Tullett’s Pyramid Endurance Workout Four
Saturday Swim Session – Longer 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 that 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.
View More Saturday Swim Session – Longer Reps
Bike Tech from IRONMAN World Champs, Nice
Here is a wrap up of the hot new bikes and bike tech from Ironman World Champs in Nice, France.
View More Bike Tech from IRONMAN World Champs, Nice
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.
View More Friday Fartlek Run: Stryd’s Over the Limit C
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.
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?