Chef Ray: Creamy Cauli Mash
Nice and creamy, will go well with a stew.
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Tuesday Training Plan: Swim Fitness Improver Training Plan (18wk INTERMEDIATE Plan – 2,000m-3,000m sessions) 3x/wk
Take Your Swimming to New Heights: Swim Fitness Improver for Intermediate Swimmers.
Attention, intermediate swimmers! If you’re logging 2,000m to 3,000m per session and are determined to enhance your performance, our Swim Fitness Improver training plan is tailor-made for you.
Monday’s with Jessica [Ep 91]: Balancing Uni, Training and a Social Life
This week, yet again had lots of new aspects,. Starting off with my new training layout with some new sessions added. For a while now I have wanted to try the double training approach, although I am mostly completing them one after another I also have the option to seperate them to either end of the day, and only do so when it’s 2x runs in a day.
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Monday’s Brick: Torsten Abel’s Sprint Brick A
The use of Brick sessions within your training is essential for development especially for short and fast sprint distance triathlons. Torsten Abel goes against convention, but one thing that isn’t against convention is the intensity that this brick is done at. This will help you build speed at your top end race speed.
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Coach Ray’s Chats: Ep 14 Ask me Anything
Coach Ray of Qwik Kiwi Coaching discussing some generalised training principles with athletes he coaches.
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Sunday Smart-Trainer Session: GTN’s Micro Burst Session
Short bursts of high intensity riding can enhance your VO2 max. This is the research behind the Martin Gibala series of workouts. With boosted VO2 max, your Functional Threshold Power (FTP) will also increase proportionately. This workout will benefit all endurance cyclists – road, mountain bikers and triathletes.
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Saturday Swim Session: Ironman 70.3 Swim Success – Week 6
The opening leg of an Ironman 70.3 is an important part of the event. If you swim well you can set yourself up for a good bike and run. Being able to swim efficiently and smoothly will enable you to stay fresh and get onto the bike in a good position. This series of workouts will set you up for success.
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Friday Fartlek Run: Phil Mosley’s Hill Rep Run 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 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.
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Thursday Training Plan: Ironman 70.3 Unleashed: Your 12-Week Blueprint
Ironman 70.3 Unleashed: Your 12-Week Blueprint to Peak Performance 
Are you an intermediate triathlete looking for a structured, proven plan to build endurance, strength, and speed for your next Ironman 70.3? 
Chef Ray: Tandoori Lamb Cutlets with Fresh Salsa
Flavoursome, delishious and qwik to prepare, these cutlets went down a treat.
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