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
Spot the green cap! The local Athletics & Harriers Masterton (ACM) Club put on the first in a series of fortnightly 5km run/walk events this morning. Given the leg session I had in the gym on Friday (my quads are still sore from sissy squats) and the park run at Greytown yesterday, I wasn't sure what my legs would be capable of today. My training has been lacking consistency so this might help me get back on track. I have not done this course before. We went twice around the deer enclosure (flattened grass) and then up onto the stop- 2 weeks ago
Finished my 44th park run this morning. Legs were a bit like "really? " before I warmed up and reminded them what they needed to do. Lack of running over Christmas New Year showed in my results Photo credit - Dave White #parkrun #parkrunnz #greytownparkrun #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #movingforward - 6 days ago
Been a warm 4 hours. Nearly home #p5 #Ironm āori #IMNZ @cervelocycles Powered by @performancebicycletuning #qwikkiwi - 2 weeks ago
Shit views on this todays brick session ♂️♂️ Shout out to everyone down at the Mount, give it heaps tomorrow, be your best you #IMNZ #Ironm āori #portoftaurangahalf #qwikkiwi #IronmanNZ #swim #bike #run - 4 hours ago
Park run #47 for me this morning. My legs (or perhaps I should say "I") felt sluggish so I'm still not back under 30mins. I ran on the treadmill on Tuesday and ran yesterday. I know I need to be running more regularly on a regular basis. I simply need to put it into practice. This morning Kenny beat me in with his owner Judy in tow. Judy and I currently share the same age group. She does an intensive HIIT session three tunes a week at the gym. Consistency pays off. . #consistency #consistencyisthekey #run #runner #running #athlete former - 1 day ago
I did something a little different this morning and ran (as a warm up) before a gym session. Good to do these things to see what impact they might have. I'd already mowed the lawns (actually weeds in the lawn as the grass is dry at the moment) so have had an active morning. The run went well. It was warm and I got my usual red face! It'll be interesting to see how I feel tomorrow morning prior to the park run. #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram - 8 hours ago
Waikato taniwharau, he piko he taniwha. More money in the bank, now take me home Tere #IMNZ #Ironm āori #dothemahigetthetreats #Tere_the_bike #qwikkiwi
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.