Coach Ray

Training for Excellence, with Excellent Training

Tri Coaching NZ
Coach Ray's Sufferings

Coach Ray’s Sufferings: Comeback from Injury

After crashing at the Wairoa Gorge a couple of weeks ago I haven’t really been able to do much. I hobbled around unable to walk properly for over a week. I went back to the doctor after a week and got told give it another week and then come back if it still wasn’t getting better (that’s what I got told last week!!!) So I haven’t done much training in the last fortnight, however last week I started getting back into it a bit more.

5 Days after Crashing

After being frustrated at not being able to do anything for nearly a week I hobbled into the swimming pool unsure how it would go. Well it went not too bad. Although I couldn’t tumble turn, I was able to push off the walls with my good leg. I swam 400yds for a warm up and then did some drills and finished with an 800yd swim for a total of 200yds.

10 Days after Crashing

It was another 5 days before I found some time to get back to the pool. By now I was walking normally but still lacking confidence. I was anxious about whether to try tumble turns or not and sat on the side for a bit before I plucked up the courage to get in. I did the first session of my 4 Weeks to a Faster 1,500m programme (if you are interested in trying this programme you can sign up for it here for only $27/month and the first 14 days are FREE).

Although I was swimming in a pool that is 33⅓ yds long so instead of doing a 1,500m Time Trial I did a 1,500yd TT instead. Although I haven’t done much swimming this year I was pleased with my time of 25:43 as I averaged 1:50 per 100m.

#swim time #4WeeksToAFaster1500 #coachray #qwikkiwi #tritrainingnz #triswimtrainingnz #tritraining #triswimtraining

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11 Days After Crashing

I got straight back into the pool (because I could) and cranked out the second session in my 4 Weeks to a Faster 1,500m programme. The great thing about this programme is it involves only needing to find time to do two 2,000m (or yd) swims each week and I guarantee improvement or your money back if you follow the programme.

This session involves a number of drills to work on my technique.

13 Days After Crashing

I was feeling really good, even though the swim sessions drained me and left my leg aching. I now had normal range of movement of my leg and was feeling confident so decided to take my road bike for a spin.  I did a lazy 20km around a standard loop that I often ride. This went really well. I even put the pedal to the metal when I was on a gentle down hill and a truck pulled out slowly a few hundred meters ahead and drove off slowly.  I caught up to it and drafted off it briefly. It felt good. Mentally it felt amazing but my leg did ache quite badly that afternoon.

First ride back after my #crash #coachray #qwikkiwi #tricoach #tricoachnz #tritraining #tritrainingnz

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#coachray #backinthesaddle #qwikkiwi #tricoach #tritraining #tricoachnz #tritrainingnz

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15 Days After Crashing

Yesterday was a the Wairua Warrior Obstacle Course Race that I was really looking forward to competing in. I made the decision in the morning that I wasn’t going to start the event but I went along and supported my partner and our team mates compete, as well as other friends and colleagues who were involved. What a great event. Greg and Donna organised an amazing event and I was really proud out what my partner achieved.

Team #qwikkiwi at the #wairuawarrior #obstaclecoursersce #ocr

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Team #qwikkiwi finished the #wairuawarrior #obstaclecourserace #ocr

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Team #qwikkiwi after the #wairuawarrior #obstaclecourserace #ocr

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Watching yesterday was inspiring and frustrating simultaneously, so I made the effort and went and entered an open water swimming race around Haulashore Island. I had a great wee swim, keeping the pace nice and steady and enjoyed being out there.

Results can be found here.


Here is a link to last weeks Coach Ray’s Suffering:

Previous weeks of Coach Ray’s Suffering can be found here.



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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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