Monday’s Brick: Dave Scott’s Ironman ‘Duathlon’ Brick B

Dave Scott likes to use the standard duathlon for long bricks. by dividing the run into two segments makes it a little easier on the body. This session is great for early season Ironman athletes as they build into their biggest weeks. It can also be of benefit for Ironman 70.3 athletes.

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Sunday Smart-Trainer Session: 4x 90sec Hill Reps

This session is a great way to develop your anaerobic capacity and leg strength within the same workout. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3 triathletes.

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Saturday Swim Session: Triathlon Plus Race Pace Swim #1

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a fast pace that you can sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.

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Friday Fartlek Run: Phil Mosley’s Tempo Run B

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

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Jessica Bray

Monday’s with Jessica [Ep 96]: Balancing Study & Training

This week, I finally started to feel more like myself in my trainings after a slight rough period post 10km race where my body struggled to keep up along with other areas of my life being changed. Coming back from mid term break it was nice to go into lectures with up to date lecture notes. To understand the building of the story they unfold, but with another mid term exam upcoming the first Wednesday back it was definitely a stress added already.

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Monday’s Brick: Lance Watson’s Ironman 70.3 Brick C

Spending time at race pace or intensity is essential to success on race day. This brick session helps you dial in your race pace ready to perform. This session is perfect for Ironman 70.3 athletes but can also be of benefit for Ironman athletes.

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Sunday Smart-Trainer Session: RAMP Test Threshold Session #1

I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of threshold intervals. This is what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the threshold intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

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Saturday Swim Session: Tour de Cure Session 5

Build your top end speed with some shorter, faster reps pays dividends, not just with your speed but also your overall fitness. This session will benefit triathletes of all distances, as well as other open-water swimmers.

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