FREE SESSIONS

As a coach it is imperative that I deliver the correct session oat the right time, however here are a few free sessions that I have built that you can try.

CHOOSE YOUR DISCIPLINE

CYCLING

HIGH CADENCE RECOVERY SESSION
Warm up for 10 minutes using an easy gear, start easy finish feeling fluid and ready.
Then ride (in zone 1/low zone 2 <100 Watts ideally)
-1min @90rpm,
-1min @95rpm,
-1min @100rpm,
-1min @105rpm,
-1min @110rpm,
Follow this with a 2 minute interval pedaling really whilst easy recovering your composure.
Repeat the above process 4 more times (a total of 5 sets)
Cool down for for 10 min.
This is an easy session on paper. To make it challenging, try holding your racing position or "TT" position. As you click through the gears into various cadences, your muscles over time will adapt and become more efficient in your position. Come race day it will feel familiar and comfortable!
Remember make stretching and refuelling a default process after every session.

RUNNING

_{LONG HILLS 4 X 5 @ 95% OF YOUR THRESHOLD PACE}

_{This session will develop your ability to pace correctly and consistently when fatigued and near your limit.}
_{It will raise your functional threshold, build strength and develop mental stamina.}
_WARM-UP:
_{10/15 minutes jogging to the bottom of a medium grade (5%) hill.}
_{Build gradually throughout your first 10 minutes of your warm up before adding some drills as a prelude to performing 4 x 25 m strides.}
_{MAIN SESSION:}
_{4 x 5 minute efforts on a long but not too steep hill with jog-down recoveries.}
_{Gradually build through the first minute of each effort, aiming to be at your prescribed pace as you go into minute 2 and then hold that intensity
right through to the end of the 5 minutes.}
_{Jog back down the hill, keep good form and posture whilst making sure that you r}_{elax enough
to allow recovery.}
_{Repeat the same effort when you reach the starting point again.}
_{_{10/ 15 minutes easy jog home.}}

SWIMMING

PRE RACE SWIM

_{^{Try this workout mid-week prior to your race to loosen up and rev your engine without taxing the body too much.

Warm Up

400 easy

Main Set

4 x 25 on :15 rest(descend 1-4, 5-8 from easy – ALL OUT)

6 x 50 ALL OUT on :30 rest

6 x 50 ZONE 3 on :15 rest

Cool Down

400 very easy pull}}