I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for you to follow along with.This programme started on Monday 23 January 2017. The first weeks of the programme can be found:
Three Absolutely Delicious Smoothie Recipes
The great thing about these smoothie recipes is that you control the quality of the ingredients going into the blender. The fresher the better they will be for your health.
Matcha Kale Smoothie
Mix a few leaves of kale, banana, coconut water and ice with a scoop of matcha (powdered green tea available from health shops).
Chai, Raspberry and Banana Smoothie
Mix a banana, frozen raspberries, milk, Greek yoghurt, 2 teaspoons chia seeds and 2 teaspoons liquid honey in a blender.
Ray’s Fav Smoothie
Mix banana, yoghurt, milk, frozen mixed berries, 4-6 almonds, 4-6 dates and a teaspoon of liquid honey in a blender.
Key Point for the Week
Next weeks training
Monday – 20 March 2017
Run/Walk (a total of 40min) – 5min Walk, 20min Run, 5min Walk, 10min Run
Tuesday
Swim – fifteen lengths, taking as much rest as you need to between lengths
Wednesday
Bike (total of 41min) – 10min Warm Up; 3x 6min Hard, 1min Rest Interval (RI); 10min Cool Down
Thursday
Run/Walk (40min) – Same as Monday
Friday
Stretching Day (30min)
Saturday
Swim – twenty lengths, taking as much rest as you need to between lengths
Sunday
Bike (70min) steady
If you use Facebook, join my Nelson Women’s Triathlon group. This is a great place to ask questions and meet up with other people training for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon.
If you would like further advice feel free to contact Coach Ray.
Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.
Coach Ray specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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