Tri Training NZ

4 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 to follow along with. This programme started on Monday 5 September. The first weeks of the programme can be found:

Three Absolutely Delicious Smoothie Recipes

The great thing about these smoothie recipes is that you control the quality of the ingredients going into the blender. The fresher the better they will be for your health.

Matcha Kale Smoothie

Mix a few leaves of kale, banana, coconut water and ice with a scoop of matcha (powdered green tea available from health shops).

Chai, Raspberry and Banana Smoothie

Mix a banana, frozen raspberries, milk, Greek yoghurt, 2 teaspoons chia seeds and 2 teaspoons liquid honey in a blender.

Ray’s Fav Smoothie

Mix banana, yoghurt, milk, frozen mixed berries, 4-6 almonds, 4-6 dates and a teaspoon of liquid honey in a blender.

Key Point for the Week

Tri Training NZ

Next weeks training

Monday –  31 October

Run/Walk (a total of 40min) – 5min Walk, 20min Run, 5min Walk, 10min Run


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


Bike (total of 41min) – 10min Warm Up; 3x 6min Hard, 1min Rest Interval (RI); 10min Cool Down


Run/Walk (40min) – Same as Monday


Stretching Day (30min)


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


Bike (70min) 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 and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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