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racestronger®

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The Fourth Discipline

Free S&C workouts. Choose from sessions below. Links to Dropbox.  Available for all basic free TrainingPeaks account holders and anyone else, no matter the training platform used.  You're welcome!

Yoga

Yoga

Contains

Yoga routines perfect for multisport

Click button below to open corresponding Dropbox® folder. View and download content.  

Box Jump Exercise Training

RunPlyo

Contains

Run plyometric workouts and insight

Click button below to open corresponding Dropbox® folder. View and download content.  

Man Doing Side Plank

Core

Contains

Core & balance routines for multisport 

Click button below to open corresponding Dropbox® folder. View and download content.  

Gym Workout

All Gym 

Contains

All gym based S&C

Click button below to open corresponding Dropbox® folder. View and download content.  

Orange Kettlebell in Gym

Kettlebell

Contains

Run and general kettlebell workouts

Click button below to open corresponding Dropbox® folder. View and download content.  

Online Yoga Class

Bodyweight

Contains

S&C bodyweight / minimal equipment 

Click button below to open corresponding Dropbox® folder. View and download content.  

Gym Equipments

Swim S&C

Contains

Swim specific 

S&C workouts

Click button below to open corresponding Dropbox® folder. View and download content.  

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Going Long
IM, Marathon, 70.3 & Half

Free insight, tips and hacks to power your journey

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Image by Nodir Khalilov
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Long

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Contains

Training Long

Ironman specific racing intensities,  hydration, electrolyte strategy, nutrition, gel dosing, fatigue & recovery, brick benefits,  race recovery, bike and run insider info 

Click button below to open corresponding Dropbox® folder. View and download content.  

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70.3

Contains

Training Middle

70.3 specific racing intensities for bike & run, hydration, nutrition, electrolyte strategy, fatigue & recovery, brick benefits, race recovery, & more

​Click button below to open corresponding Dropbox® folder. View and download content.  

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Half Mara

Contains

Training Half

Half marathon specific effort guide, gels, hydration, electrolyte strategy, nutrition, warm ups, warm downs,  pace tables, recovery,  conditioning & more

Click button below to open corresponding Dropbox® folder. View and download content.  

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Marathon

Contains

Training Marathon

Marathon specific pacing effort, gels, hydration, electrolyte strategy. nutrition, warm ups, warm downs, conditioning, pace marathon guide, tables, run power & more

Click button below to open corresponding Dropbox® folder. View and download content.  

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Racing Long

Contains

Training Peaks race report function, transition tips from the pros,  pre race day recces and routine. pre and in race fuelling, recovery protocols & master intensity look up all distances and abilities

Finish Stronger

Click button below to open corresponding Dropbox® folder. View and download content.  

Image by Dmytro Vynohradov

Fuelling

Contains

Nutrition & Hydration

Using carbs and gels, energy systems used for endurance, body composition, fat
and race weight 

Click button below to open corresponding Dropbox® folder. View and download content.  

Image by Wesley Tingey
Image by Julius Yls

Heat

Contains

Heat & Dehydration

Heat and hydration, performance hacks and compensation stragegies

Click button below to open corresponding Dropbox® folder. View and download content.  

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Anti-doping

Contains

Race Clean

Banned list & medications, informed sport website for supplements and medical exmpemptions TUE's

Click button below to open corresponding Dropbox® folder. View and download content.  

Image by Lucas Canino

Ultra

Contains

All about Ultra

Why strength and plyometrics are imnportant, what you are letting yourself in for, lacing patterns & rest means rest

Click button below to open corresponding Dropbox® folder. View and download content.  

Train. The. 1%

Free, the scoop on what you should be doing every day in your training to maximse the benefits, and some things you may want to try

Image by dylan nolte
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Multisport

Contains

Using HRV and heart rate, season end thoughts,  why do bricks?, importance of rest or active rest days, incorporating feel into your workouts and training intensities for all multi sport distances and abilities

Multisport Musts

Click button below to open corresponding Dropbox® folder. View and download content.  

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Technology

Contains

Technology Tips

Connect your technology and synch your devices to Training Peaks.  How to guides for Apple watch (from late 2024), connecting Watt bikes, all wearable devices and linking  Zwift & Rouvy

Click button below to open corresponding Dropbox® folder. View and download content.  

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Use TrainingPeaks

Contains

Taining Levers

Workout colours, 'help I'm stuck' , leveraging your data, arriving at your race in peak condition, 'those numbers on the right' & day to day shortcuts

Click button below to open corresponding Dropbox® folder. View and download content.  

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Racing Short

Contains

Race Right

Training Peaks race report function, transition tips from the pros,  pre race day recces and routine & master intensity look up all distances and abilities

Click button below to open corresponding Dropbox® folder. View and download content.  

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Swim

Contains

Splash Secrets

Swim drills, racestronger® YouTube masterclass,  wetsuit regs, CSS and the Finis Tempo Trainer Pro, timing, kicking/not kicking , swim time predictor,  swim sets for your bag

Click button below to open corresponding Dropbox® folder. View and download content.  

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Bike

Contains

Bike Hacks

Bike handling, cleat position, power comparisons, tyre pressures, incorporating fatigue into your training, when your FTP isn't your FTP, indoor vs outdoor + HiiT

Click button below to open corresponding Dropbox® folder. View and download content.  

Beautiful tanned slim young runner girl, dressed in tight sportswear, running and sprintin

Run &
multi-run

Contains

Run Insight

Run metrics, incorporating plyo and S&C, pace tables, proprieceptive cues, YouTube run school, lacing patterns, run power calculator and a lot more

Click button below to open corresponding Dropbox® folder. View and download content.  

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Open
water

Contains

Take the 'ow!' out of open water

Open water turnover test and benchmark, open water  sighting test and benchmark, do anytime open water fartlek alternate 

Click button below to open corresponding Dropbox® folder. View and download content.  

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How fast, how strong, how fit?

No one likes comparisons but we'll tell you anyway. 

Our best content, still free. IM, 70.3 bike swim and run splits, power to weight ratios, swim bike run distance intensities, Sprint and Standard distance comparisons, how to AG-qualify plus regular insider updates.


All we ask is an email address so we can tell you when we've updated your insight library with new stuff to use in your training and racing. racestronger®

racestronger®

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