I have always been a recreational runner without a lot of direction or planning. Since joining Coach Rays team two months ago this has completely changed. I have a renewed love for my running and increased motivation as each week brings on new challenges. I am being pushed out of my comfort zone and look forward to training for my goal of completing my first marathon. Thanks Ray for taking the time to explain how to use my watch and all the information on levels and pace zones. I will eventually get it all sorted.
Robyn Williams
2019-02-08T08:04:57+0000
Coach Ray helped me so much with my general fitness and my hate of running has turned into a love. In my first crossfit competition I was the leader in my heat for the 200m sprint which is all down to the hill training. I honestly cant thank Ray enough for his training program
Aliccia Gordon
2019-02-03T05:49:01+0000
I jumped on Coach Ray’s 12 week program to Ironman at the conclusion of December’s Ironmaori half. This was gonna be my 2nd full distance, and after just wanting to finish last year, I was looking for a training structure to help me improve and hopefully have a better day in March. Nearing the end of week 8, I have not been disappointed.
With the help of TrainingPeaks, every day of training is mapped out for you until event, handy for letting the family know what your up coming schedule looks like so you can keep the training/life balance in check.
All the swim/bike/run sessions are broken down so they are easy to understand, with what you need to do to get the best out of your training day, with links to his websites that answer any questions you may have.
The swimming drills that Ray gives, make you a stronger swimmer, and becoming faster is the by product of that strength.
A lot of the cycling is time based, gradually building as the weeks pass. With a large portion based on heart rate and time, I have noticed gradual improvements in speed, for the same amount of effort.
As for the running, as I write this, NZ is in it’s January heatwave, and I won’t lie, some of these sessions are tough, as they should be, at Ironman NZ, the event doesn’t start till the last lap of the run, but not so taxing that you won’t have the ability to back up the next day. 2 hours is the longest run workout, but you’ll do that every week, as well as bricks, and always a small run after your long ride.
I would recommend Coach Ray to anyone wanting to get the most out of their training efforts, the ease of understanding that the program brings and its consistency, has given me a quiet confidence that I am on the right track, cheers Ray
Parata Brett Johnson
2019-01-31T04:56:51+0000
Coach Ray is bringing my training to life! I have new motivation, training is interesting and challenging. I look forward to it each week! I am really looking forward to ongoing growth and gains working with Coach Ray 😀
Karen McLintock
2018-08-19T08:00:55+0000
Ray has helped me loads of the past couple of years. His knowledge and enthusiasm is second to none. He has helped me with everything from my schedule, my constant bombardment of questions and understanding the data that is recorded onto my training peaks account. Even when i ask questions on forums (sometimes i think i ask too many to Ray directly, haha) Ray is the first one to respond with a long and detailed answer. At times i honestly dont know what i could of done without his help. I love writing my own plans but having that extra guidance and reassurance that my sessions are correct for me and that im not wasting my time is fantastic. Keep up the great work Ray, and if im asking to many questions just tell me to back off, haha.
Mike Catton
2018-07-25T14:28:32+0000
I started working with Ray at the end of May with less than two months to train for a 26km hilly run in the Queen Charlotte sounds. Due to injury and fitness, I was pretty much starting from the beginning with the training. Through following the training plan I was not only able to get to the start line but finish the run with a smile on my face. Having a training plan to follow ensured that I achieved my training goals and I was well prepared for the event. I’m now planning my next event and looking forward to more training and getting faster and fitter!
Michelle Richardson
2018-07-24T08:59:00+0000
I’m 9wks into a beginner running program. And I’ve gone from not having exercised for over a year (plus being well over weight), to being able to jog 5km. I didn’t believe I could do it. But Ray’s knowledge and planned schedule is definitely proving me otherwise. So if you want to get started... Ray’s your Coach!!👍🏼
Lisa Harris
2018-07-20T09:23:07+0000
Coach Ray doesn't just do a "set and forget" programme. He analyses each session and provides valuable feedback (including praise when deserved). He knows his stuff and this soon brings results. Every day since being on the team I feel fitter and stronger and eager for the next challenge. I've come to realise that it's more about training smarter, not harder.
He's a top coach and anyone who has a goal and the determination to work towards it are very lucky to have him provide a training programme to help achieve it.
The support of other athletes on the Qwik Kiwi team helps too to make you feel you're not alone on your journey.
"You don't have to be great to start but you have to start to be great"
Janne Falkner
2018-04-02T23:49:29+0000
I've been with Coach Ray /Qwik Kiwi Coaching for a few years now - ever since I decided I wanted to do an Ironman. Ray was really supportive and encouraging and the sessions he put together for me got me to the best physical place for me to achieve my goal. When I got injured Ray made adjustments to my training so I could keep doing what I could and not go backwards too much, and if life got in the way we just worked around it. Its been a great collaborative effort with lots of communication, support & encouragement.
Any goal YOU want to achieve - whether its running 5km, biking 20km, swiming 3km or doing an Ultraman Ray will get you there
Helen Majorhazi
2018-03-31T19:45:29+0000
Peter Fennim
2017-11-11T09:13:25+0000
John Humphries
2017-05-25T00:37:47+0000
Qwik kiwi endurance spots Endurance sports consultant.
I am really enjoying the app for my training. It is simple to use and gives me the ability for getting structured workouts from my coach. My coach has analyzed the gap between where I am currently achieving and where I need to be, then it is all available online in the app. I also love being able to customize my workouts as it gives me much more convenience. I can adjust my training times and days according to my other commitments.
There is nothing more satisfying for my motivation than knowing I am progressing. I know my effort is paying off and it is extremely satisfying watching my increases. This is particularly motivating when looking at the visuals. My schedule from the pulse page changes colour when I complete the training. This is particularly satisfying when I see the planned training against the actual training I achieved. With the app I am confident that I am working efficiently and effectively and I can also join others in the social groups who share my goals.
I found with the app I am much more successful and motivated than previously. I know I will reach my goals, I have excellent support and structure for my training. I also know I only have to ask to get further support if I need it or if I plateau.
I would thoroughly recommend Qwik Kiwi. You should try it. You wont be disappointed.
Jules Gilligan
2017-04-05T08:17:11+0000
I have been using Qwik Kiwi since 2006 to take the guesswork out of the training I need to do for a variety of events. The personalised training programme from Qwik Kiwi / Coach Ray features many of the workouts he publishes in his Coach Ray/Qwik Kiwi blog. They have been successful in getting me to the start line of many events of various lengths and disciplines (triathlon, duathlon, cycling short and long distances, time trials etc, adventure races, running events). The workouts coupled with my personal desire and commitment to achieve are a win-win for me !
Di Chesmar
2017-04-01T06:08:22+0000
Wednesday Windtrainer Workout: Bike Radar’s Boost Your Pace
The ability to ride at or above threshold intensity will give you an advantage over your competitors and this session develops that physiological trait. This is great for all cyclists including triathletes and mountain bikers.
UltraHumps Journey Heads To Across Lake Taupo Swim
After completing the Kinloch (Erin Baker) Triathlon, I had to get ready for the 4th event out of 5 for the Cameron Brown Award a couple of weeks later, being the Across Lake Taupo Swim. This is approximately a 4 km Swim, which starts in Acacia Bay and you swim across Lake Taupo finishing at 3 Mile Bay. Pretty straight forward, well…
Lisa’s Journey: Week 38 Ray to the Rescue!
This week was much the same as the last… you know, I go for my ride and if I remember, I get a photo for the blog, it’s enjoyable to be out as I like biking more than running. But have found myself fantasising about running, while I’m biking. I guess it’s because I can’t!
Mike’s Middle Distance Magic: Success week and posture analysis!
I’m currently doing a sports massage course and I’m learning a lot about muscles, joints, posture etc. The course tutors are brilliant and their knowledge is unreal! I’ve never really paid that much attention to the way I swim/bike/run and I’ve took more notice in the results, paces speed etc.
Ali’s Adventure – Where there’s a will there’s a way
When you’re living in region that has a declared state of emergency, it becomes a little tricky to find places to train. But, where there’s a will, there is a way!
Chef Ray: Quinoa Salad with Cranberries and Kale
This recipe is the perfect dish to serve up for someone who thinks kale or quinoa are bland. It is full of flavour and brings the salad to life.
Saturday Swim Session: Pyramid Session for Speed
By combining sets of sprints of varying distances with minimal rest you can develop your swimming efficiency and also your top end swim speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run: Andrew Simmons’ Pyramid
This session is great to improve speed for runners over 5-10km as well as half and full marathon distance. It is perfect for both runners and triathletes alike.
Wednesday Windtrainer Workout: Preparing for Fast Starts
This ride will develop both your VO2 max and threshold intensities to enable you to start fast and then maintain the effort as you get to the single track for mountain bikers, catch up to the lead bunch in a…
UltraHumps Competes In The Erin Baker Kinloch Triathlon
UltraHumps journey to the Cameron Brown Award includes the Kinloch Triathlon with the Erin Baker Category. Hello blog followers and welcome to this edition of my journey to the Cameron Brown Award which is event # 3 of 5, having also completed the 3 events of the Iron Maori / Port of Tauranga Legend Series (all in the same season). So how did the Erin Baker Kinloch Triathlon go…
1 week ago Back to the Queen Elizabeth Park oval this morning to get my 10x 100m stride outs on 60secs done. I warmed up on the run from home to the oval and cooled down on my run home. . . . #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno
2 weeks ago This morning I did a 30 minute recovery run and used some of the route I ran yesterday in the half marathon. Today I noticed my surroundings a bit more and spotted this large mural. Often you only see murals like this if you are on foot. This one faces the pathway that follows the Whanganui River through the city out towards Castlecliff. As far as the run went, I felt great and really enjoyed it. . . . . #whanganui #rivercity #mural #muralart #streetart #streetartphoto #instagram #run #runner #running #runtraining #recoveryrun #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray
5 days ago This morning I did the Anderson Park Run. This is my second time at this particular park run and I did my fastest 5km time for 2019. The toughness of last weekend's half marathon put some good mileage into my legs! Plus yesterday's solid gym session left me feeling positive with the support I get. . . . #parkrun #parkrunnz @parkrun .nz #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #strava #garmin #mizuno
1 week ago A lazy 800m in the sea tonight #openwater #swimming #coachray #qwikkiwi . @garmin #forerunner935 @blueseventy @blueseventynz #visiongoggles
7 days ago Recovery week yay! I enjoyed a steady 60 minute run at endurance pace zone rate. My legs felt very happy and at times I needed to slow my pace down . . . #endurance #endurancepace #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #xterra #runningcap #black #easeup
2 weeks ago Good luck this weekend @di .duathlete Mark and Humps at the @nzmg2019 #marathon and @trisporttaupo Kinloch #triathlon respectively. #qwikkiwi #coachray
23 hours ago Warm up, 10x 100m Stride Outs on 60sec; Cool down was this morning's 30 minute workout. I've been feeling really good the last 3 run sessions I've had. I hope this feeling continues As usual I have a red face mainly due to the intervals, but also coz I think I ran a little too fast on the way home. . . #intervals #redface #sweatsession #strideouts #100m #repeats #athlete #triathlete #duathlete #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #dedication #consistencyisthekey #consistency #runner #running #run #runtraining