Coach Ray

Training for Excellence, with Excellent Training

Month: February 2017

Coach Ray’s Suffering: What Next?

After my Buller Marathon attempt, I needed a wee break from training as I got stuck into some work project both for Qwik Kiwi and my ‘day job’. I didn’t do much training the first week after the race, but…

UltraHumps: Training in Taupo for Ironman

Hi Blog Followers Welcome to Blog # 33 as I inch my way closer to Ultraman Australia, but not before completing my second Iron distance in two weeks as part of the 3+2+1=Charity. Unsurprisingly, I felt myself fatigued during training in the first part of…

BOTIFEA

Best of the Internet for Endurance Athletes: 26 Feb 17

Each Sunday I’ll post my ‘best of’ list in a number of categories from the inter-webs. Other weeks can be found here. Click on the images to link through to the article.

Saturday Swim Session: 800’s

Swimming 800m reps is a great way to develop your threshold pace swimming. They are perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run: Alberto’s 300’s

This session is great to improve speed for all runners and is used by legendary runner and coach Alberto Salazar on a regular basis with his runners regardless of what phase of training they are in.

Chef Ray: Chicken Tikka Masala

This meal provides plenty of flavour as well as a good serving of carbohydrates and protein. From: Thomas, Biju & Lim, Allen (2011) The Feedzone Cookbook – Fast and Flavorful Food for Athletes Velo Press Serves: 8 1kg of chicken, cut into…

Week 6: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for you follow along with. This programme started Monday 23 January 2017. The first weeks of…

UltraHumps: Challenge Wanaka – Called Challenge for a Reason!

Hi Team and welcome to Blog # 32 Coach Ray kindly allowed me to delay the write up due to focusing on Challenge Wanaka.  This is the first part of the ‘2’ of the 3+2+1=Charity, being the two Iron Distance events (226kms) over…

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