Coach Ray

Training for Excellence, with Excellent Training

Nelson Women's Triathlon
Beginner Training Triathlon Training

Week 4: 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 the programme can be found:

If you use Facebook, join my Nelson Women’s Triathlon group. This is a great place to ask questions and meet up with other people training for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon.

Key Point for the Week

Tri Training NZEat a healthy balanced diet to ensure that you are well fuelled for the exercise you are doing and also for overall heah.

Keep an eye out on my blog for more information I am currently writing regarding nutrition.

Next weeks training

Monday –  13 February

Run/Walk (a total of 40min) – 3min Run, 3min Walking Warm Up; 10x 2min Run (or Jog), 1min Walk; 4min Walking Cool Down


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


Bike (45min) steady


Run/Walk (40min) – Same as Monday


Stretching Day (30min)


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


Bike (45min) 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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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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