Chef Ray: Gluten-Free Creamy Pasta with Bacon and Zucchini
Creamy and flavoursome. This meals packs plenty of carbs to fuel your training.
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Tuesday Training Plan: Swim Speed Improver 1.0
Unleash Your Potential with the Qwik Kiwi Swim Speed Improver 1.0 Plan! 🏊♀️🏊♂️
Are you ready to elevate your swimming speed and reach new personal bests? The Swim Speed Improver is a 5-week targeted training plan for swimmers who typically swim between 1,500m and 2,000m per session. Designed to enhance your speed over 50m and 100m, this program delivers proven results.
![Monday’s with Jessica [Ep 73]: Recovery Week](https://www.coachray.nz/wp-content/uploads/2024/11/Mondays-with-Jessica-600-×-455px-13.png)
Monday’s with Jessica [Ep 73]: Recovery Week
It’s already been a week since race day and what a race I have been getting to reflect on! Receiving the race photos earlier this week let me recapture the moments of the race I would have forgotten about, and put an image to remember them too.
View More Monday’s with Jessica [Ep 73]: Recovery Week
Monday’s Brick: Matt LeGrand’s Simple Duathlon Workout
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 is great for enhancing both duathlon and triathlon performance with Ironman/Ironman 70.3 race pace effort.
View More Monday’s Brick: Matt LeGrand’s Simple Duathlon Workout
Sunday Smart-Trainer Session: Hill Charges To Climb Stronger V
This is a smart trainer session that is great for developing your specific bike strength and power. It is perfect for triathletes, road cyclists, and mountain bikers alike.
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Saturday Swim Session: Swim Speed Improver – Session 01
The ability to sustain repeated efforts with short rest periods will develop your threshold swimming ability. Although not pure speed this is a building block that will help you be a faster swimmer later in the season. This workout is of benefit early in a build up for swimmers trying to optimise their pure speed, as well as for triathletes and open water swimmers later in their build up as it enhances their threshold pace.
View More Saturday Swim Session: Swim Speed Improver – Session 01
Friday Fartlek Run: Gareth’s Tempo Run B
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 B
Chef Ray: Spiced Koftas with Bulgar Wheat Salad
Flavoursome and packed full of quality portein to assist with recovery. The bulgur wheat is also a quality source of carbohydrates to fuel future workouts.
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Tuesday Training Plan: Project 20: Chase Your Sub-20min 5km Dream!
🏃♂️💨 Chase Your Sub-20min 5km Dream! 💥
Ready to crush that 5km goal and break the 20-minute barrier? 🏆 Our dedicated running plan will push your limits and get you there!
Monday’s with Jessica [Ep 72]: Auckland Half Marathon
My race recap- the day finally came, the Auckland Half Marathon just like that is finished. The training up to this event has been eye opening in just what I love and want to achieve, but also what I can achieve, being so much more than I ever thought. I stayed with my Mum at the same place as last year when I competed in the 11km, but this year by the 11km point i was already at a faster pace than a year ago.
View More Monday’s with Jessica [Ep 72]: Auckland Half Marathon