Friday Fartlek Run: Sweat Elite’s 10k Predictor B
Running 1,000m reps are long enough to tap into endurance (especially with a short rest) and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
Thursday Training Plan – 12 week Auckland Marathon & Half Marathon
The Auckland Marathon and Half Marathon are great events and one of the first to confirm their dates in a post-COVID world. When you cross the finish line you will have achieved something special at this great event.
Wednesday Windtrainer Workout: 30-20-10 Intervals H
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.
Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)
As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.
Chef Ray – Beef Massaman Curry
Beef Massaman Curry
This is a meal packed with flavour and spice.
Saturday Swim Session: Swim Smooth’s Perfect Pyramid
This is a steady endurance building session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their endurance.
Friday Fartlek Run: Sweat Elite’s 10k Predictor A
Running 2km reps are long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
Thursday Training Plan – 18 Week IronMāori Half Training Plan
When you cross the finish line at the IronMāori Half, you will have accomplished something very special.
Wednesday Windtrainer Workout: 30-20-10 Intervals G
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.
Tuesday Training Plan: 8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
by coach_ray_nz 4 weeks ago
Quick spin in the #torturechamber to clear the legs out and clocked up enough time to level up to Level- by coach_ray_nz 4 weeks ago
good old Pace Calibration Run (PCR), this used to be a stable when I was coached by @sweat7sam and has - by coach_ray_nz 1 month ago
Milla even gave me a wave today, compared to last time we ran and hiked around here ♂️ #coachray #qwikkiwi - by coach_ray_nz 1 month ago
My swim times are coming along nicely as we move into the winter season here in NZ ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
Great morning here on the coast to cruise through a long run ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
Beautiful morning for a couple of drill sets working on swim technique ♂️ #coachray #qwikkiwi - by coach_ray_nz 1 month ago
Having missed an opportunity to visit #niagarafallscanada when I was in #toronto I was pleased to see an opportunity to - by coach_ray_nz 1 month ago
Morning ride at @bikeglendhu sessioning #mattandgary #optimusclimb #kakarikiclimb this is a pretty good alternative than being in Taupo for @ironmannz - by coach_ray_nz 1 month ago
Good wee blat down to Butcher’s Creek on the Roxburgh Gorge Trail ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
It’s always good to challenge ones self. I haven’t done a drop like this in a long time, not that - by coach_ray_nz 1 month ago
I don’t necessarily enjoy swimming other strokes but I know it’s good for my swimming. Two IM order sets into - by coach_ray_nz 1 month ago
Great evening to get out and about amongst the autumnal trees for a run ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
With @ironmannz being postponed to an as yet undetermined and unannounced date due to COVID restrictions here in NZ I’ve - by coach_ray_nz 1 month ago
Short, hard ride this morning. Too many things to do and not enough time to do them. This session was - by coach_ray_nz 1 month ago
Just because @ironmannz probably won’t go ahead doesn’t mean I can’t take this stead for a smash session to get - by coach_ray_nz 2 months ago
Great day here on the coast to do my last tough run before @ironmannz 70.3 ♂️ short and sweet but - by coach_ray_nz 2 months ago
I was deceived about how gentle this climb was. Rather than a gentle climb it was up, down into a - by coach_ray_nz 2 months ago
Who else loves swimming in an outdoor 50m pool? Privilege to be here on the 10th anniversary of the Chch
28 Day Faster Cyclist Challenge
This programme will improve your FTP and enhance your cycling fitness. Designed for Beginner & Intermediate cyclists and triathletes who are looking to improve their cycling fitness.
I'm so certain that you will be improve your FTP I have given it a 100% money back guarantee if you haven't improved your FTP over the month. I don’t care what your excuse for not improving over the duration of the month…..
- I didn’t do any training…..
- It was raining…..
- It was windy…..
- I slept in…….
I’ll still give you a 100% refund.