Wednesday Windtrainer Workout: Evan’s Cycles Short but Intense Intervals
Your VO2 max is the upper limit of your aerobic capability. You will tap into this intensity when exerting at your maximum. The more you expose your body to this intensity in training the better, faster and fitter you will become. This is a perfect workout for for all cyclists including mountain bikers and triathletes.
Wednesday Windtrainer Workout: Evan’s Cycles FTP Increaser 4
Your FTP is your ability to sustain an effort for about an hour. Your long endurance riding is done at a percentage below this. If you Increase your FTP with intervals of this nature by default you also improve your ability to ride for longer. This is a perfect workout for for all cyclists including mountain bikers and triathletes.
Wednesday Windtrainer Workout: Evan’s Cycles FTP Increaser 3
Your FTP is your ability to sustain an effort for about an hour. Your long endurance riding is done at a percentage below this. If you Increase your FTP with intervals of this nature by default you also improve your ability to ride for longer. This is a perfect workout for for all cyclists including mountain bikers and triathletes.
Wednesday Windtrainer Workout: Cycling Weekly’s Threshold Session
This session focuses and builds your ability to maintain a high steady pace effort. This is a perfect workout for for all cyclists including mountain bikers and triathletes.
Wednesday Windtrainer Workout: Cycling Today Stairway to Heaven
Threshold is your ability to ride at sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers and road cyclists.
Wednesday Windtrainer Workout: Cycling Today Threshold Booster
Threshold is your ability to ride at sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers and road cyclists.
Wednesday Windtrainer Workout: Bicycling Mag’s Speed Intervals
This is a windtrainer session that is great for improving your power and speed, as well as your ability to recover qwikly from high intensity efforts. Although targeted towards road cyclists, mountain bikers & draft-legal triathletes, it is a good off season fitness session for non-draft-legal triathletes.
Wednesday Windtrainer Workout: 220’s Welcome To Hell
This is a windtrainer session that is great for a developing your threshold power or intensity. Although targeted at Olympic distance triathletes it will also benefit other triathletes (particularly half Ironman or Ironman 70.3), mountain bikers and road cyclists too.
Wednesday Windtrainer Workout: Road Cycling UK’s VO2 Max Session
Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Wednesday Windtrainer Workout: Road Cycling UK’s Sweet Spot Session
Riding at your Sweet Spot will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
4 days ago
Waikato taniwharau, he piko he taniwha. More money in the bank, now take me home Tere #IMNZ #Ironm āori #dothemahigetthetreats #Tere_the_bike #qwikkiwi- 1 day ago
Short training run in my endurance pace zone done & dusted. I ran past the flower beds opposite the information centre. They are looking particularly pretty at the moment. Not sure how they will fare in the next few days as a complete watering ban has been instigated due to the low river levels locally at the moment. We are due to reach 30C again today. I'm loving the summer weather and the gardens will come right again when we get rain. In the meantime I'm off to have a bath and will use the bath water to water my - 4 days ago
Park run #47 for me this morning. My legs (or perhaps I should say "I") felt sluggish so I'm still not back under 30mins. I ran on the treadmill on Tuesday and ran yesterday. I know I need to be running more regularly on a regular basis. I simply need to put it into practice. This morning Kenny beat me in with his owner Judy in tow. Judy and I currently share the same age group. She does an intensive HIIT session three times a week at the gym. Consistency pays off. . #consistency #consistencyisthekey #run #runner #running #athlete former - 3 days ago
This morning I did Athletics Masterton's free public 5km series #2 . I ran to the start line and managed a run home after 3 laps of the running track as a walk run cool down, followed by refreshments in the club rooms. It was a real summer's day today . Thank goodness for the shady areas on the course. My legs felt a little heavy however my pace was similar to that of the first event 2 weeks ago. . . #summerrunning #runner #running #run #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner - 5 days ago
I did something a little different this morning and ran (as a warm up) before a gym session. Good to do these things to see what impact they might have. I'd already mowed the lawns (actually weeds in the lawn as the grass is dry at the moment) so have had an active morning. The run went well. It was warm and I got my usual red face! It'll be interesting to see how I feel tomorrow morning prior to the park run. #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram - 1 day ago
Great day for a run on #pointelizabethwalkway it’s only my second run for the year due to my appendix op, hence the records. I’m slow and unfit but making my way back. #trailrunning because it’s enjoyable, the records are a bonus ♂️ #coachray #qwikkiwi - 1 week ago
Been a warm 4 hours. Nearly home #p5 #Ironm āori #IMNZ @cervelocycles Powered by @performancebicycletuning #qwikkiwi
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.