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 1 week ago
Qwik wee lap of Lake Matheson on the way home today ♂️♀️ #qwikkiwi #coachray - by coach_ray_nz 2 weeks ago
Got out for my first ride in #stickyforestmtbpark today. Easy to navigate and get around in. Looking forward to future - by coach_ray_nz 2 weeks ago
Qwik 30minute spin of the legs along the #westcoastwildernesstrail today ♀️♂️ #qwikkiwi #coachray - by coach_ray_nz 2 months ago
We are now officially in Beanie weather, with snow capped mountains around. ♂️ #qwikkiwi #coachray - by coach_ray_nz 2 months ago
Great to get out for a run on a beautiful and crisp morning ♂️ #coachray #qwikkiwi - by coach_ray_nz 3 months ago
Day 7 of 7 running 10k A Day. The back to back run days have been a challenge but certainly - by coach_ray_nz 3 months ago
Training volume is going up a bit this week. Got to Day 6 of my 10k A Day challenge. Legs - by coach_ray_nz 3 months ago
Always good to get out for a run. Today is day 3 of a 7 day streak of running 10k - by coach_ray_nz 3 months ago
Day 2 of the 10k A Day feeling good 5 days to go ♂️ #coachray #qwikkiwi - by coach_ray_nz 3 months ago
Having been a bit poorly the last couple of weeks, I had a walk yesterday and felt good enough to - by coach_ray_nz 4 months 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 months 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 4 months ago
Milla even gave me a wave today, compared to last time we ran and hiked around here ♂️ #coachray #qwikkiwi - by coach_ray_nz 4 months ago
My swim times are coming along nicely as we move into the winter season here in NZ ♂️ #qwikkiwi #coachray - by coach_ray_nz 4 months ago
Great morning here on the coast to cruise through a long run ♂️ #qwikkiwi #coachray - by coach_ray_nz 5 months ago
Beautiful morning for a couple of drill sets working on swim technique ♂️ #coachray #qwikkiwi - by coach_ray_nz 5 months ago
Having missed an opportunity to visit #niagarafallscanada when I was in #toronto I was pleased to see an opportunity to
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.