Coach Ray

Training for Excellence, with Excellent Training

Year: 2015

Beginner Training Ironman Training Marathon & Half Marathon's Training Methodology Triathlon Training Welcome to Qwik Kiwi

What are the Consequences of Missing a Workout?

What are the consequences of missing a workout? Although this isn’t a common question the implications of the answer affect anyone following a training plan. A training plan is only as good as the adherence to this plan. As a…

12 Weeks to an Iron-Distance Swim PB: Week 3

Over the coming 12 weeks I will post a a series of workouts building your swim fitness as you prepare for either Challenge Wanaka (18 Feb) or Ironman NZ (04 Mar). I have been a professional triathlon coach since 2000 and am a multiple Iron-distance finisher including…

12 Weeks to an Iron-Distance Swim PB: Week 2

Over the coming 12 weeks I will post a series of workouts building your swim fitness as you prepare for either Challenge Wanaka (18 Feb) or Ironman NZ (04 Mar). I am a multiple Iron-distance finisher including doing both these events in…

Friday Fartlek: Hard and Harder

  This session is a great session for those that are trying to be competitive in a 5km, 10km or cross country racing. The higher intensity efforts teaches the body how to handle the pace when other athletes surge during a…

Client Stories Marathon & Half Marathon's

My Awesome Weekend Completing the Queenstown 2015 Marathon

My name is Barb Frost. I am 46 years old and I have been a runner for 10 years. I have never felt the need to enter any running events previously but 2015 has been a big year of change…

12 Weeks to an Iron-Distance Swim PB: Week 1

Over the coming 12 weeks I will post a a series of workouts building your swim fitness as you prepare for either Challenge Wanaka (18 Feb) or Ironman NZ (04 Mar). I have been a professional triathlon coach since 2000 and am a multiple Iron-distance finisher including…

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