Outstanding man for trg advice.
Melissa Greig
2019-12-18T20:17:02+0000
Ray has been an outstanding coach for my son Luke. At only 16 he has been so careful in keeping me in the loop of training as well as careful training for the growing challenging eager teenager who wants to do more !! Ray explains in detail in person by phone or email why what and how. I can highly recommend this man to anyone but especially these young teenagers that want expert advice and guidance in running or triathlon. thanks you so much Ray a very grateful parent Bev🤗😁
Bev Brandes-clatworthy
2019-11-05T10:06:01+0000
Ray Boardman has been my coach for nearly a year, since being under him I have learnt many things like how my stress score can add up and fatigue my body before a race. when to take it hard and when to go easy. Since being under Qwik Kiwi. I have been accepted into this group of other recreational athletes which have taken me onboard and we have good conversations and praise each other when we do well. I have also improved my running times in the 10km especially going from a 38.51 now I had run 34.12 and being only sixteen its pretty good. I have also just run my first half marathon in under 1.20, so am really happy. So if you want to try something new or just get fit, check Ray out hes an awesome dude. Thanks Ray for everything you have done
Cheers Luke Clatworthy
Luke Clatworthy
2019-11-03T17:25:46+0000
By following Ray's programming within a short span of time I was into the world of PB's. However Ray provides more than just a programme. Ray takes the time to get to know each athlete and addresses their goals, what it is that makes them unique and the challenges they face. This means you aren't getting a cookie-cutter programme, rather you get something that is for YOU. I have thoroughly enjoyed my training and already thinking of the next challenge
Brenner Miller
2019-06-19T09:22:09+0000
We had an in depth initial consult and from that Ray had a good idea of what I was after. He quickly gave me a 1 month plan as part of the Tribe focusing on what I wanted (injury prevention for long distance) which was back to basics. In that month I managed to get a fair bit off my 5km time and I've been injury free. I was so happy I changed it up a gear and joined Team Qwik Kiwi. If you're after someone that will push you to get the results you want, Coach Ray is for you.
Jamie Edward Calder
2019-04-18T05:12:00+0000
I met Ray 13 years ago as a young soldier when he was the Physical Training Instrcutor (PTI) for my unit in the Army. Over the first few years I had a good insight into his training style and used his training programmes to run my first marathons in my late teens/early 20's.
When I started to look for a coach for finishing an Ironman I looked up Ray as I had already experienced his coaching and training style. We started with a phone consult where we discussed what my goals were how he ran his training for an event like this and what coaching package would best suit what I wanted to achieve so I went with the Team Qwik Kiwi.
Ray understands the needs of life and can tailor your training around your individual needs, I work shift work on an 8 day week so training was written to suit this. As it is a long process to train for an Ironman Ray uploaded my training week by week and could tailor it to suit changes in my roster, fatigue levels, or if I had any injuries/or niggles. My intention was to do it once but I decided to carry on training for another year to complete Ironman twice along with a number of other events along the way including the Taupo 70.3 half Ironman in 2017 and 2018.
Some highlights achieved as a result of the training include
- 3rd place overall 2018 Tauhara Trail half Marathon
- Achieved Sports Waikato's Erin Baker and Cameron Brown awards
- Achieved a Ironman All World Athlete (AWA) Bronze rating for the 2019 following 2018 results.
- Completed Ironman New Zealand in 2018 and 2019
- Completed Taupo Ironman 70.3 in 2017 and 2018
Through out the last few years Ray has always been approachable and put in a lot of time and effort each week to keep mine and his other athletes training updated. I wouldn't have achieved the results I have without Ray and would recommend him as a coach to anyone looking to achieve their sporting goals.
Mark Doohan
2019-03-14T03:28:56+0000
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
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 Race Pace with Sprints
This is a great workout for developing your VO2 Max within a longer ride. This is perfect for short course triathletes and also road racers and mountain bikers.
Mike’s Middle Distance Magic: Sometimes surprises happen!
Well what’s happened this week! Started the usual way, some good sessions, the run was really good 4 x 6 mins at 8:20 per mile off 1 min recovery’s. faster and longer than last week, happy days! The bike and…
Chef Ray – Cauliflower Fried Rice with Sausage
This is easy and qwik to whip up without much preparation, it includes plenty of vegetables with a reasonable amount of protein from the sausages.
Saturday Swim Session – Test Yourself With a Time Trial
Swimming time trials is a great way to test yourself and measure your progress. Incorporating them into your programme regularly gives you an idea of how your fitness is changing. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: VO2 Max 10x 3min
The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Thursday Training Plan: 8 Weeks to a FASTER 10k
This programme is one of my staples and works great for pure runners and triathletes racing both sprint and olympic distance. It has been designed for people who run between 35 and 50 minutes currently for 10km and really puts some spark in your legs over the next 8 weeks. To follow this programme effectively I highly recommend some sort of GPS watch like a Garmin and I’ve also included power based workouts if you’ve paired your Garmin with a running power meter like a Stryd.
Wednesday Windtrainer Workout: Bike Radar’s FTP Improver
This is a great workout for developing your VO2 Max within a longer ride. This is perfect for short course triathletes and also road racers and mountain bikers.
Mike’s Middle Distance Magic: Its the weekend!
As I said at the end of last week’s blog, I wanted to wait till the weekend to write this weeks for two reasons. One, it’s weekend sessions that have been my downfall. And two, I wanted a green and…
Chef Ray – Banana, Raspberry & Walnut Loaf
This is the perfect snack post training or to get your through the afternoon.
Saturday Swim Session – Lotza Doubles
Swimming 67m reps (double lengths of a 33⅓ yard or metre pool) with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within the one workout with a mixture of rest and you can develop speed, endurance and speed endurance. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
- 4 weeks ago
Nice day for a #run . I’m wanting to reset the #lactatethreshold on my @garmin as there is no way I’m in the form that I was when the lactate threshold was detected so I manually reset it ridiculously low but it doesn’t seem to have auto detected I was running faster/harder than the current set threshold #coachray #qwikkiwi - 2 weeks ago
Shit views on this todays brick session ♂️♂️ Shout out to everyone down at the Mount, give it heaps tomorrow, be your best you #IMNZ #Ironm āori #portoftaurangahalf #qwikkiwi #IronmanNZ #swim #bike #run - 4 days ago
Been a warm 4 hours. Nearly home #p5 #Ironm āori #IMNZ @cervelocycles Powered by @performancebicycletuning #qwikkiwi - 2 weeks ago
First run for 2020 this morning. My legs felt fine however I was puffing more than usual for this pace. A bit more consistency in my training will fix that. . . . #fitness2020 #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #maturerunner #stretching #chickenlegs #muscles - 4 weeks ago
Another park run under my belt. Perfect conditions this morning. It was kind of cool (till I started sweating), overcast and not much wind. I did my best to catch the woman in front of me and closed the gap a little however the gap then stretched a bit in the last kilometer and the results showed that we finished 5 seconds apart. . . . #parkrun #parkrunnz #greytownparkrun #woodside #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #parkrunnersofinstagram - 2 weeks ago
Spot the green cap! The local Athletics & Harriers Masterton (ACM) Club put on the first in a series of fortnightly 5km run/walk events this morning. Given the leg session I had in the gym on Friday (my quads are still sore from sissy squats) and the park run at Greytown yesterday, I wasn't sure what my legs would be capable of today. My training has been lacking consistency so this might help me get back on track. I have not done this course before. We went twice around the deer enclosure (flattened grass) and then up onto the stop - 2 weeks ago
Finished my 44th park run this morning. Legs were a bit like "really? " before I warmed up and reminded them what they needed to do. Lack of running over Christmas New Year showed in my results Photo credit - Dave White #parkrun #parkrunnz #greytownparkrun #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #movingforward
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.