Coach Ray

Training for Excellence, with Excellent Training

Month: April 2019

Saturday Swim Session: 1,500m TT

This swim session is a great way to work on developing your sustained pace and stamina. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run: Frank’s Fartlek

Spending time running at both VO2 Max intensity & Threshold intensity will help develop your ability to run longer at these intensity. This is a perfect session for runners and triathletes running events up to 10km in distance.

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan)

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Wednesday Windtrainer Workout: Road Cycling UK’s VO2 Max Session

Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

UltraHumps: Finding Ultraman with Qwik Kiwi’s Coach Ray

My previous two articles are a preparation for this one, with the first article indicating my journey to my first Ironman, showing ‘you’ can do it; and the second article telling how I ‘fell off the wagon’ in life, but…

Lisa’s Journey, Week 44: 2019 Forrest Graperide #15

So as I sit here, sweat crustifying on my face, my butt muscles tightening, devouring the most delicious steak, slaw, ciabatta roll from Viva La Vaga, sipping my CPR coffee, post ride, I thought I’d better quickly jot something down for my blog. The Forrest Grape🍇Ride 2019, one of Marlborough’s biggest and longest running bike events – now having been I don’t doubt that!

Book of the Month April – Training & Racing With A Power Meter

Allen, Hunter; Coggan, Andrew; McGregor, Stephen (2019) Training and Racing With A Power Meter – 3rd Edition VeloPress

This book is the latest edition of the very popular book that set the standard for information for how to Train and Race with a Power Meter. Stephen McGregor, joins the authorship team and this book is released later this month on the 17th. I’ve owned both previous editions and I’ll be getting this edition too.

Mikes Middle Distance Magic: Busy But Productive!

Things are getting back on track with training. This week has gone pretty well. The only session I’ve missed is the swim. Looking at the calendar at the start of the week I was thinking how on earth am I…

Ali’s Adventure – Mud Glorious Mud

It has been challenging to get all the training in this week with kids in tow. The evenings and mornings are so dark and I have been lacking the enthusiasm to get up at the usual 6:30am. 

Join the Tribe: Spring Challenge

Spring Challenge is just over 24 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event.
The 24 week training plans for Spring Challenge start on 15-April-2019. The training plans have options for beginners and intermediate athletes to either complete either the 3hr, 6hr or 9hr event in Cromwell or Whanganui.

%d bloggers like this: