Coach Ray

Training for Excellence, with Excellent Training

Month: May 2019

Saturday Swim Session: Utilising the Pull Buoy To Improve Your Swimming

The Pull Buoy is a great tool (that is often over relied upon) to enhance your swimming. The biggest benefit comes from your ability to the focus on your arms whilst using it, rather than relying on it to float your legs higher. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run: Special K’s – Sit-n-Kicks 5km

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Clatters Chatter: Injury Woes

‘NO!!!’, I have picked up an injury. This week has been all about rest and recovery and trying to get fit and well. I will talk about today how vital rest is and why it is so important in our…

Intensity For Running

Intensity is the key to the success of your running. By training at the correct intensities, we can manipulate the physiological responses your body gets. This will generate the greatest improvement from where your running fitness currently is.

Wednesday Windtrainer Workout: Emma-Kate’s Bike Power Booster

This is a windtrainer session that is great for a developing your threshold power or intensity. Although targeted at Half Ironman or Ironman 70.3 triathletes it will also benefit other triathletes, mountain bikers and road cyclists too.

UltraHumps: Desert Rider

As the readers of the fabulous Qwik Kiwi blogs will know, I am in a location where you have to train with making do with what you have. So apart from sticking to a gym with aircon due to the…

Lisa’s Journey, Week 50: The ‘Golden Week’

I have found this week pretty enjoyable. I walked plenty and enjoyed it. Glenorchy is a small wee place, but it is cool because everything is within walking distance. The weather has been somewhat settled for the most part. This…

Mike’s Middle Distance Magic: Another One About Consistency!

I’m quite happy with how this week has gone. I’ve mentioned a few times about consistency and I thought I had it right. However there was one aspect of consistency I didn’t really think of or do which is really…

Ali’s Adventure – Nutrition Update

Since February this year, after a bout of something dodgy I picked up in Wanaka, I have struggled to eat certain foods. The GP said I probably had a stomach bug that might have damaged the cilia (gut lining) of…

Saturday Swim Session: 400’s To Develop Stamina

Using short rest intervals and longer reps forces the body’s aerobic energy system to be utilised for this session and as a result enhanced. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

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