How to Incorporate BOOST Training Into Your Cycle Training
Want to BOOST your FTP or cycling fitness in a short period of time? Join this webinar to find out how incorporating BOOST training and recovery into your training regime can surge your cycling fitness and kick start a programme.
Chef Ray: Sausage and Cabbage Bake
This was a qwik and simple dish that was delicious and eaten by the whole family.
Saturday Swim Session: Longer Reps to Create Endurance
Swimming longer reps within a set will develop your stamina. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: 4 VO2 Max Sets of 4x 45 seconds
Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Clatters Chatter: What I’ve Learnt
Hey guys today I will talk about what I learnt and improvements I can do, from my race at Nationals and what I can apply to my next race to do better and achieve a better result. I will also…
Thursday Training Plan: Faster Cycling Tour de France Challenge
Want to get fitter and faster and improve your FTP over the duration of the Tour de France? This programme is designed for cyclists of all abilities that want to improve their FTP.
Di’s Expereience at the Great Wall of China Half Marathon
16 May 2018 and Janne posts this on the Qwik Kiwi House FB page “Finally had the go ahead from Ray who said to “Dream big and live the dream”. Suzy Monds’ inspirational story and my success running the Rotorua…
Wednesday Windtrainer Workout: Simulating a 70.3 or Half Ironman Ride
The weekend is a opportunity to get a long ride completed. This ride is a challenging one that I get a range of my athletes who are preparing for an event that involves a long cycle to do. Although primarily focused on those doing a 70.3 or Half Ironman it provides a good training stimulus for triathletes racing longer (such as an Ironman and even Ultraman) as well as cyclists doing centuries and other cycling events.
UltraHumps: Charity Ride Report
Ever spent six hours on an Exercycle, staring at a clock that doesn’t appear to be getting any closer to the finish time, or a speedo that doesn’t appear to be getting any closer to the 160 Km or 100…
Lisa’s Journey, Week 56: Wig & Wog
Have got a few walks in, a short jog and a bike. Not really training, rather, enjoyment. And if I enjoy it, I’ll tend do it. Kids, dog and I have been strolling and its been good. I just make…
2 weeks ago Windy and farken cold. Made to work for this, tough day at the office #taupomarathon #lovetaup ō #qwikkiwi #dothemahigetthetreats
1 week ago Don't shoot, don't shoot (except with a camera) Today I got to the park run in time to have a short warm up. Running is starting to feel less of a struggle and I was able to up my pace at various times to make gains on other runners. Today's 5km was my quickest in the last three months. I am so glad I did a short run last evening. My legs didn't feel sore today despite the aerobic/strength circuit I did yesterday morning. In fact my legs felt really good considering some of the load they've worked under this
2 days ago I now have 28 park runs under my belt. There was a strong tail wind all the way out which meant a lot of digging deep on the way back. I made the most of the tail wind to keep ahead of the runners not far behind. At the turnaround I had caught up to the next runner ahead of me. I tucked in behind him, however I felt I could go faster despite the wind force, so I did. I managed to put more time into those behind me once into that head wind. My change in my pace
11 hours ago This morning I achieved my longest run since doing the Great Wall of China half marathon back in May. I felt good. This view is taken from the "high point" of one of the trails in the Henley Lake environs. . . . #qwikkiwi #consistency #consistencyisthekey #fitover60women #maturerunner #womenrunners #tararuaranges #tararuas #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #snowcapped
1 week ago So I managed to get a little further today and not have to practice remounting for the first time. Now just need to keep practicing to improve. #smallgains #surfski #qwikkiwicoaching #qwikkiwi @kayakhq @coach_ray_nz @thinkkayak .global
1 week ago The joys of having short legs - I feel like the kid that has wooden blocks added to the pedals until they grow and don't need them anymore. Despite envisaging gains, I doubt they'll have anything to do with the length in my legs . . #shortarse #chickenlegs #benchpress #bench #muscles #muscle #workout #gym #gymtime #gymopenallhours #gymselfie #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #fitness #fitnessimprovement #qwikkiwi #mizuno #press #run #runner #running
1 week ago I did a short run around Henley Lake just after 5pm tonight. It helped loosen up my legs, increase my step count, record my first run for this week and I was craving some fresh air. It did the trick and I enjoyed seeing the colours from the sunset. . . . #henleylake #wairarapa #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #qwikkiwi #sunset #lake #lateafternooncolours
2 weeks ago Post the Greytown Park Run (walk or mixture). Severe procrastination nearly robbed me the chance to do today's park run. At 6am I hit the 10 minute snooze button. At 6.10am I hit the 10 minute snooze button. At 6.20am I again hit the 10 minute snooze button. At 6.30am I turned the alarm off. At 6.50am without leaving my bed, I once again checked the weather app. Then around 6.55am my feet touched the floor. It didn't look too bad outside. I jumped into the running gear I had sorted last night, grabbed a wind shield cycling vest to
ALL OF THEM
With a membership through my new website, you don't purchase a single plan. You purchase a membership that grants you access to ALL my plans and you can pick and choose between them all.
As a founding member you will be rewarded with the absolute lowest price I will ever offer these training plans for.
This membership includes ALL my event training plans. You can pick and choose between them. If you are training for a marathon and are doing it 12 weeks after a half marathon that is in 10 weeks time. Start off with the 10 week half marathon plan and then load in the 12 week marathon training plan.
Plans available for all distances for triathlon, as well as running, cycling and swim specific programmes.