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.
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.
View More Chef Ray – Mexican Pulled Pork with Chipotle Slaw
IRONMAN World Champs, Nice Wrap Up
Here is the complete wrap up of the Ironman World Champs in Nice, France
View More IRONMAN World Champs, Nice Wrap Up
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
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.
View More Monday Brick: Phil Mosley’s 70.3 Speed Brick
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?
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
Sunday Smart-Trainer Session – Quad Crusher IV 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.
View More Sunday Smart-Trainer Session – Quad Crusher IV LC
Saturday Swim Session – Drills and Long Reps
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.
View More Saturday Swim Session – Drills and Long Reps
Friday Fartlek Run – Goater’s Hill Sequence B
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 essential, 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 excellent to include early in your build-up to develop leg strength.
View More Friday Fartlek Run – Goater’s Hill Sequence B