Coach Ray running the Auckland Marathon with Qwik Kiwi Coaching graphics reminding runners not to wear new shoes or clothing on marathon race day.

Don’t Wear Anything New on Marathon Race Day: Why Familiar Gear Matters

Don’t let untested gear ruin your marathon. Discover why wearing familiar running shoes, socks, clothing and accessories matters on race day. Learn how to prevent blisters, chafing and discomfort by rehearsing your complete race-day outfit during training, so you can focus on running your best marathon with confidence and comfort.

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Normann Stadler’s Ironman Taper Brick workout featuring Koren running at an Ironman 70.3 event, with 45 minutes cycling and 30 minutes running at Level II.

Monday’s Brick: Normann Stadler’s Ironman Taper Brick

Prepare for race day with Normann Stadler’s Ironman Taper Brick. This 75-minute workout combines 45 minutes of Level II cycling with 30 minutes of Level II running. Maintain bike-to-run familiarity, reinforce pacing discipline and manage fatigue while allowing your body to recover and arrive at the start line feeling fresh.

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Triathlete Harrison running during a race – Your Recovery Days Are Training Too

Your Recovery Days Are Training Too: Why Rest Makes You a Better Triathlete

Recovery days are an essential part of effective triathlon training. Discover why rest, sleep, proper fuelling and active recovery help your body adapt, manage fatigue and improve performance. Learn how balancing training stress with adequate recovery supports consistent progress, reduces injury risk and helps you become a stronger triathlete.

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The Wringer Plus high-intensity cycling workout featuring Gareth riding and a 12-interval training chart from Qwik Kiwi Coaching.

Sunday Smart-Trainer Session: The Wringer Plus

Take on The Wringer Plus, a demanding 45-minute indoor cycling workout featuring twelve 45-second Level V++ efforts with progressively shorter recoveries. Build high-intensity cycling power, improve your ability to repeat hard efforts, and develop fatigue resistance as recovery time decreases. Can you maintain consistent power through all twelve repetitions?

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Triathlon swim training with three structured swim workouts for endurance, freestyle technique and speed from Qwik Kiwi Coaching.

Saturday Swim Session: Triathlon Swim Training – Build Your Swim Performance With Three Key Sessions

Improve your triathlon swim performance with three structured workouts targeting endurance, freestyle technique, pacing and sustainable speed. Establish your fitness with a 1,500m Time Trial, refine your stroke through purposeful drills, and develop consistent swimming speed. Ideal for Olympic-distance, Ironman 70.3 and T100 triathletes seeking better swim performance.

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Cyclist "Humps" demonstrating upper-body stability and controlled cycling technique, with examples of excessive movement versus a quiet upper body.

Keep Your Upper Body Quiet: How Better Cycling Technique Can Improve Efficiency and Control

Improve your cycling technique by keeping your upper body quiet. Learn how relaxed shoulders, stable hips and smooth pedalling can improve control and reduce unnecessary movement. Discover practical tips for maintaining good posture, developing cadence skills and riding more efficiently, even as fatigue builds during challenging indoor cycling workouts.

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How to pace your best parkrun or 5K – start smart, settle in and finish strong

How to Pace Your Best parkrun or 5K: Start Smart, Settle In & Finish Strong

Learn how to pace your best parkrun or 5K by starting smart, settling into a sustainable rhythm and finishing strong. Coach Ray explains how to set realistic targets, control your opening kilometre, adjust for hills and conditions, stay strong when the race gets tough, and maximise your final kilometre.

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Ironman 70.3 athlete cycling with Smile More Than You Think mental strategy message

Smile More Than You Think: A Simple Ironman 70.3 Mental Strategy

Smiling might seem insignificant during an Ironman 70.3, but it can become a powerful mental reset. Learn how deliberately smiling can help you relax, interrupt negative thoughts, manage difficult moments and refocus on what you can control when fatigue builds and your race inevitably starts to get tough.

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Level II training

Giving the Coach the Finger: How to Keep Easy Training Easy

Why does Coach Ray want athletes to give him the finger? Discover the cheeky graph analogy behind controlled endurance training. Learn how to keep Level II sessions conversational, interpret pace, power and heart rate, and use your training data to develop better pacing without chasing a perfect graph every workout.

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Triathlete Josh finishing an Ironman 70.3 – consistency beats hero sessions in Ironman training

Ironman Training: Why Consistency Beats Hero Sessions

Consistent Ironman training beats occasional hero sessions. One massive workout cannot replace weeks of purposeful swimming, cycling and running. Learn why sustainable training, appropriate recovery and regularly completing the right sessions will build greater endurance, reduce disruptive fatigue and prepare you more effectively for a strong Ironman race-day performance.

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