10 Weeks to the Jules Taylor Wines Marlborough Women's Triathlon - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Training NZ
Beginner Training Triathlon Training

10 Weeks to the Jules Taylor Wines Marlborough Women’s Triathlon

I’ve prepared a twelve week training programme to prepare you for the Jules Taylor Wines Women’s Marlborough Triathlon. Each Thursday I will post it here for you follow along with. This programme started Monday 5 September 2016. The first week of the programme can be found here, with the second week here.

Key Point for the Week

When you train, you break your body down. When you recover from that training your body repairs itself stronger and better than before. You need to make sure you get enough sleep (8 hrs is the goal – yes, I can hear all the mothers reading this laughing, but I still want you to aim for it) to ensure that this can happen.

Next weeks training

This week we are building on the fitness you started last week and continuing to be consistent with the regularity of the training.

Monday –  19 September 2016

Run/Walk ( a total of 30min) – 5min Walking Warm Up; 6x 1min Run (or Jog), 30sec Walk; 8x 30sec Run (or Jog), 1min Walk; 4min Walking Cool Down


Swim – four lengths, taking as much rest as you need to between lengths


Bike (40min) steady


Run/Walk (30min) – Same as Monday


Stretching Day (30min)


Swim – five lengths, taking as much rest as you need to between lengths


Bike (40min) steady

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwiray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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