Chef Ray: Spiced Apple and Date Cup Pudding
This was a great way to use up left over apples. A nice touch of flavour from the spice, and complimented with a scoop of ice cream.
View More Chef Ray: Spiced Apple and Date Cup PuddingMonday’s Brick: Steve McKenna’s Hardest Ironman Brick Session
Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session includes efforts at race pace (and above) to help prepare for your next full Ironman Distance Triathlon.
View More Monday’s Brick: Steve McKenna’s Hardest Ironman Brick SessionSunday Smart-Trainer Session: Hill Charges To Climb Stronger IV
Saturday Swim Session: Steve Tarpinian’s Sprint Tri Main Set 2vi
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 the intensity as you work through the workout, but maintaining the Rest Interval (RI). The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water swimmers.
View More Saturday Swim Session: Steve Tarpinian’s Sprint Tri Main Set 2viFriday Fartlek Run: Gareth’s Tempo Run A
Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity.
View More Friday Fartlek Run: Gareth’s Tempo Run AChef Ray: Chia, Date and Walnut Fridge Cake
One word, delicious.
View More Chef Ray: Chia, Date and Walnut Fridge CakeMonday’s with Jessica [Ep 70]: Fast Shoes for a Fast Race
This week was a week full of training, and a step up in pace along all the boards of my runs. Usually I just have one run a week where I focus on intervals, pushing and holding the pace, but leading into my half marathon in less than two weeks Ray has added in pace into all three of my runs, making me focus on hitting the correct paces, but also holding and repeating them throughout what is on schedule.
View More Monday’s with Jessica [Ep 70]: Fast Shoes for a Fast RaceMonday’s Brick: GTN’s Long Course Brick
Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session includes efforts at race pace to help prepare for your next Ironman 70.3 or full Ironman Distance Triathlon.
View More Monday’s Brick: GTN’s Long Course BrickCoach Ray’s Chats: Ep 012 Cycling Data – Deep Dive Transforming Numbers into Results
Coach Ray’s Chats: Ep 012 Cycling Data – Deep Dive Transforming Numbers into Results
View More Coach Ray’s Chats: Ep 012 Cycling Data – Deep Dive Transforming Numbers into ResultsSunday Smart-Trainer Session: Martin Gibala Intervals XXVIII
Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclist alike, because a max sprint is all about your level of effort and is likely to be different from another rider.
View More Sunday Smart-Trainer Session: Martin Gibala Intervals XXVIII