Week 9: McFadden McMeeken Phillips Lawyers Nelson Women's Triathlon Training Programme - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Nelson Women's Triathlon
Beginner Training Triathlon Training

Week 9: 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 to follow along with.This programme started on Monday 23 January 2017. 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 –  20 March 2017

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 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.

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 coachray@coachray.nz 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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