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: 220’s Tank Emptier
This is a windtrainer session that is great for a developing your threshold power or intensity. This workout is perfect for triathletes, mountain bikers and road cyclists too.
UltraHumps: 3rd Consecutive Challenge – Body For Life Challenge
Hello Blog Followers and welcome to my weekly blog where I have found another challenge to test myself. You will be aware from previous blogs, that at present I am conducting two challenges, all in the name of a free…
Lisa’s Journey, Week 51: Short And Sweet…. Or Sweet And Sour…
I banged the car door on the pedal of my bike in the shed, when we were leaving the other day. I did think it was probably a sign!! A sign to get on it!
Mike’s Middle Distance Magic: Its Race Time, Again!
Well its race time! It feels quite strange saying that this year as last year I only did two races all year and this year im doing two in the first month of the season! And I cant wait.
Week In Review – May 20th, 2019
The Week In Review is a collection of both what I’ve put on my websites and what I’ve enjoyed reading from other sites.
Ali’s Adventure – Getting race ready
I love this end of the game, the countdown to race day. Two weeks out and the sessions have got fun, and hard. But that’s the stuff I like, sounds a bit mad but I really enjoy the challenging sessions….
Chef Ray: Winner, Winner, Chicken Dinner (Roast Chicken) with Green Vegetables & Rich Roast Gravy
I was cooking dinner for the extended family the other day and my daughter whose 8th birthday it was wanted 3C’s….Chicken, Carrots and Chips.
Saturday Swim Session: Utilising the Pull Buoy To Improve Your Swimming
The Pull Buoy is a great tool (that is often over relied upon) to enhance your swimming. The biggest benefit comes from your ability to the focus on your arms whilst using it, rather than relying on it to float your legs higher. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: Special K’s – Sit-n-Kicks 5km
Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Clatters Chatter: Injury Woes
‘NO!!!’, I have picked up an injury. This week has been all about rest and recovery and trying to get fit and well. I will talk about today how vital rest is and why it is so important in our…
1 week ago Got our scheduled short run in this morning. Fly out this afternoon. . . . #shortrun #athlete #triathlete #duathlete #runner #running #run #runtraining #qwikkiwi #qwikkiwiendurancetraining #dedication #consistencyisthekey #consistency #fitover60women #maturerunner #womenrunners #fitover50 #oldandfit #coachray #coachraynz #athleteonholiday
2 days ago Red ribbon for half marathon finishers, black ribbon for marathon finishers and green for the 8.5km. Feels very surreal that I even did it. Definitely recommend it. . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #greatwallofchina #greatwall #bling
2 weeks ago Beyond the 4 legged supporters in the paddock are the park run runners gathering this morning for their 8am start. The supporters were very intrigued. This morning was my first run in 2 weeks. I have been continuing my strength sessions in the gym, however I've felt overloaded with other life things recently and put my running on hold. Now I've got a few stressors sorted, I am back on track. . . @parkrun .nz #parkrun #parkrunnz #greytownparkrun #woodside #greytown #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster
5 days ago Yesterday our tour group of 15 were dropped at the start of the section of Wall which is part of the course for the half marathon on Saturday. 3.3km later we arrived back at what will be the start & finish line area. Climbing up & down steps is a challenge as I train on the flat! It took me a while to get "warmed up". The smog was quite evident. Not all the wall is steps. Some parts were slippery. It is amazing to think how old the Wall is and how it was built. It took me 2
3 days ago The Great Wall of China half marathon is done and dusted. I was an hour quicker over the wall section than the recce we did the other day. My legs felt better and I was a bit more confident, even running down some of the more shallow steps. It was an amazing event. Feels quite surreal to have done it. . . . #halfmarathon #21km #event #athlete #triathlete #duathlete #runner #running #greatwallofchina #greatwall #qwikkiwi #qwikkiwicoaching #maturerunner #womenrunners #mizuno #medal #bling #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz
3 weeks ago Yesterday’s run was a set of stride outs to loosen up the legs after he #opararatrailrun in the weekend. #coachray #qwikkiwi
1 week ago DB chest press at my favourite gym. Gradually building up my overall strength. It certainly has improved. Last year I was only able to shuffle a 30kg bag of cement around on the garage floor to move it. Now I can actually lift it to take it to where I need it. . . . #smallgains #chestpress #gym #gymtime #muscles #muscle #workout #gymopenallhours #waiweight #patience #athlete #triathlete #duathlete #runner #running #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #fitness #muscleworkout #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women
2 weeks ago #breaking20 #faster5km #qwikkiwi #anythingispossible #28daychallenge
5 days ago It’s been a while but off for a ride in #hanmersprings . #coachray #qwikkiwi
4 Weeks To A Faster 1500m With Only Two 2km Per Week
As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.
Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.