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
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
Mike’s Middle Distance Magic: Back At It!
First off I’ll start this blog with how the last one was. I was pretty fed up and grumpy last week. Lack of training, lack of sleep and BIG stress over an exam! Well I didn’t need to worry. I…
Ali’s Adventure – Persistence And Dedication Pays Off
Success is the result of perfection, hard work, learning from failure and persistence. … Sometimes, you wonder whether the training is actually working. All the hours in the saddle, laps of the pool, miles on the trails. The days when…
Join the Tribe: Ironman Canada & Ironman 70.3 Canada
Ironman Lake Placid & Ironman Canada are just over 16 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event.
The 16 week training plan’s for Ironman Lake Placid or Ironman Canada starts on 08-April-2019. The Training Plans have options for beginners and intermediate triathletes to either complete or to aim for a PB.
Join the Tribe: Ironman 70.3 Ohio or Ironman 70.3 Santa Rosa
Ironman 70.3 Ohio and Ironman 70.3 Santa Rosa are just over 16 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event.
The 16 week training plan’s for Ironman 70.3 Ohio and Ironman 70.3 Santa Rosa starts on 08-April-2019. The Training Plans have options for beginners and intermediate triathletes to either complete or to aim for a PB.
Join the Tribe: Wellington Marathon & Half Marathon
The Wellington Marathon & Half Marathon are just over 12 weeks away. Join me and the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event.
The 12 week training plan’s for the Wellington Marathon & Half Marathon starts on 08-April-2019. The Training Plans have options for beginners and intermediate runners to either complete or to aim for a PB.
Join the Tribe: Ironman Lake Placid
Ironman Lake Placid is just over 16 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event.
The 16 week training plan’s for Ironman Lake Placid starts on 08-April-2019. The Training Plans have options for beginners and intermediate triathletes to either complete or to aim for a PB.
Join the Tribe: Ironman 70.3 Weymouth
Ironman 70.3 Weymouth is just over 24 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event.
The 24 week training plan’s for Ironman Ironman Canada starts on 08-April-2019. The Training Plans have options for beginners and intermediate triathletes to either complete or to aim for a PB.
Chef Ray: Fruity Frozen Yoghurt
This is an easy to make healthy recipe that kids and adults will both love.
Saturday Swim Session: Technique Drills To Make You A Better Swimmer
Drills are the perfect way to break down your stroke and focus on key aspects of it. Following this programme will develop your swimming to make you a better swimmer. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run: George’s Fartlek
Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. Despite the very short rest in this session, you will qwikly accumulate ten minutes running at VO2 Max pace. It is perfect for runners and triathletes running events up to 10km in distance.
5 days ago Hill reps this morning. Despite it being cool, it didn't take long to heat up with the intervals. . 10min WU Level II; 4x 3min Hill Reps Level IV, ~3min jog down; 10min CD Level I-II; . . . #hillreps #intervals #redface #sweatsession #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #instarun
1 day ago Great day for a blat up #Barnicoat then down #involution #coachray #qwikkiwi
6 days ago Practicing deadlifts this afternoon. This was 75kg and the heaviest that I lifted in today's session. Felt good. The next 3 days I have run training scheduled. I'll be optimising recovery after those with good nutrition, stretching and flexibility exercises and plenty of sleep. Thanks to Bevan @waiweight for his guidance. . . . #gettingthere #gym #gymtime #gymopenallhours #instaathlete #athlete #triathlete #duathlete #runner #muscles #deadlifts #75kg #practice #waiweight #waiweightgym #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #learner
1 day ago Long steady run this morning past the park as usual, however I ended up over on the other side of town for a change to get the distance in. Warm day and it wasn't long before I was sweating. I took a 'soft' bottle filled with water today and was grateful to have that fluid. . . . #longrun #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #strava #garmin #mizuno #mizunorunning
6 days ago Some #runs just suck. That was the case for me tonight but I pushed through as I had no reason not to do it #coachray #Qwikkiwi . #hourofpower
5 days ago Great blat in the hills tonight. #qwikkiwi #coachray . @kittykatt832
3 days ago This morning's short run in my endurance pace zone took me past the old Wesley Church, which is now known as the Wesley Wing as part of Aratoi (Art Centre). Art exhibitions of all kinds are displayed in this beautiful building. . . #wesleywing #church #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #instarun
8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 - 50min. The primary goal of this training plan is to prepare you to RUN FASTER.