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…
- 4 days ago
Using my #stretchcordzswimming to do a #drylandswimming session because the pool is closed. Checkout my insta story 🏊♂️ #QwikKiwi #coachray - 17 hours ago
I did a 30 minute strength session (at home) this morning and this evening I went on the windtrainer. It was my longest ride on a bike since September 2018. All I focused on was getting 30 minutes done. Once I have built up my base I will be able to focus on cadence and power. It got my heart rate up a little and I sweated which is good 👍 It was also the first time I've worn the @tour .de.amigos cycle kit. I didn't get to wear it on the #tourdeamigos20 tour because I chose to go as a - 5 days ago
A Vitamin D run this afternoon. Headed out the gate over to Henley Lake. I felt a sense of urgency with drivers not wanting to stop for me at the crossing 🙄 On the first trail at Henley Lake there sat a backpack - larger than a school bag. No one in sight. That felt weird and I wondered if it might blow up as I gave it a wide berth. 🏃 I saw some other people on the trails also giving them at least 2 metres space. Some waved, smiled, said hello, others turned their heads away. 🏃 I - 2 weeks ago
Crickey my first exercise since arriving back 5am last Friday and only my second run this month 😳🙄 🏃 I was motivated by seeing posts from @coach_ray_nz , @zoeruns2019 , @lfet22 who all ran this morning and @suschesmar who went on a hike. I asked her to send me a picture taken during her hike and she sent the second image chanelling @jamessmithpt 🤣😂 🏃 The first kilometer sucked (the air out of my lungs) so I had some stops to take photos. After that I felt much better. 🏃 Thanks for the motivation guys. 🏃 #run #runner #running #runtraining #training #trainingsession - 1 week ago
About 3 minutes from central Masterton is this beautiful man-made lake. I often run the many trails around and near it for my training. . . . #mymasterton #wairarapanz #henleylake #wairarapa #Masterton #lake #henleylake #runningterritory #training #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi @mymasterton - 5 days ago
Last chance to #run before #nzlockdown2020 #nzlockdown #covid_19 🏃♂️ #coachray #qwikkiwi - 3 days ago
I enjoyed a run in the rain. The garden will certainly appreciate being watered. My run felt much better today. Possibly because it was cooler and/or I might be regaining some aerobic fitness. I always feel better after exercise so I question myself as to why I didn't do any yesterday 🤔 #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #breakthedrought #fuckcovid19 #garmin #garmin920xt #covid19workout - 6 days ago
You can be forgiven for thinking this is a stony road that I am looking down at. However it is the nearby Waipoua River. There is little water in it at the moment. A decent rainfall in the Tararua Ranges might change that. 💦 Seven days have lapsed since my last run 🏃 Inspired today by @zoeruns2019 and @k8__nz 🙂 The last 7 days have been full of #cov ıd19 information/news. As I'm self isolating having arrived back in the country on 13 March from Chile, I have been working from home and have stayed away from the gym. The time
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.