Coach Ray

Training for Excellence, with Excellent Training

Month: January 2019

Thursday Training Plan: 24 Week Ironman Training Plan

“Training for excellence, with excellent training.” When you cross the finish line of your Ironman, you will have accomplished something very special. Designed for Intermediate triathletes who are looking to complete an Ironman event faster than previously, the primary goal of this…

Lisa’s Journey, Week 35: Always look on the bright side…

Ok so the week started off pretty reasonable.  We made it to seven years married – ‘air fist pump’ haha! And I even got gorgeous flowers! I did my fastest time round the block on another night, which I was…

Wednesday Windtrainer Workout: Preparing for Climbing

This hill simulation ride will develop both your VO2 max and threshold intensities to enable you to climb stronger and more solidly over a range of hills for short punchy climbs to longer sustained efforts. This is great for all…

UltraHumps: 40 Degrees Below

Hi blog followers Welcome to my weekly blog for my journey towards the Cameron Brown Award and the IronMaori / Port of Tauranga Legend Series. The past week has been busy with work activities, but I still have managed to…

Mike’s Middle Distance Magic: Winter Miles!

I had a bit of a “lightbulb” moment yesterday! I’ve been training for many years now and have heard the saying “winter miles, summer smiles” and I think I’ve even had a blog post titled it in the past! But…

Saturday Swim Session: Simon Cochrane’s Half Ironman Prep Session

Within this session you will find a little bit of everything for everyone from Pull Buoy and Paddles to mixing in some Breaststroke and Backstroke, as well as some max sprints. This session is perfect for Ironman and Olympic distance triathletes…

Thursday Training Plan: 16 Week Hawkes Bay Half Marathon Beginner Training Plan

“Training for excellence, with excellent training.” When you cross the finish line of the Hawkes Bay Half Marathon, you will have accomplished something very special. Designed for Beginner runners who are looking to complete their first half marathon event, the primary goal of this training…

Wednesday Windtrainer Workout: 2x 4x 4min SMSP Intervals

Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due to the intensity involved these intervals improve both aerobic and anaerobic capacity of all muscle…

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