Coach Ray

Training for Excellence, with Excellent Training

Month: April 2018

Speedwork Within YOUR Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?…

Saturday Swim Session: Use 200’s to Develop Your Swimming

200’s are such a versatile distance and provide a range of fitness benefits for your swimming. Being shorter than 400’s they provide an aspect of speed (not as good as 100’s though) and being longer than 100’s they will provide…

Friday Fartlek Run: VO2 Alternating 400’s

This is a very hard VO2 Max workout that develops your ability to push hard at your top end speed. This training session  is perfect for all runners, as well as triathletes.

Thursday Training Plan – ITU AG World Champs Training Plan (20 Week Plan – Start 30-APR-18)

“Training for excellence, with excellent training.” You’ve qualified for the ITU World AG Champs and in 20 weeks time when you represent your country you will have accomplished something very special. Designed for Intermediate triathletes who are racing the world champs, the primary…

Norm Antcliffe Rides Tour Aotearoa

Tour Aotearoa 2018 Hi folks Well it has taken me more than three weeks to recover from the fatigue and thrill of completing the Tour Aotearoa!! It was, without a doubt, the most challenging and rewarding event I’ve ever undertaken….

Get Faster With Your Long Runs

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?…

Saturday Swim Session: Get Stronger By Using Paddles

Utilising hand paddles can develop the strength of your arms and shoulders in a manner that is specific for swimming. However doing too much work with paddles can be detrimental and create injuries. This session is perfect for Ironman and Olympic…

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