Chef Ray – Summer Linguine
With fresh greens and plenty of flavour this makes spaghetti interesting.
Saturday Swim Session: Margaret Cyphers’ Up Down Up Down Workout
Descending sets can provide both stamina and speed as you build your swimming fitness. This session is great for swimmers and triathletes preparing for longer, open water swims.
Friday Fartlek Run: McMillan Running Buildup Workout #4
Enhancing your VO2 max by running at a high intensity will pay dividends for your running. This is a great session for all runners and triathletes especially those running 5km & 10km events.
Thursday Training Plan – 12 week Challenge Wanaka Half Ironman Training Plan
The Challenge Wanaka Half Ironman is a great event that is often voted the most scenic triathlon in the world. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for intermediate triathletes who are looking to complete at the Challenge Wanaka Half Ironman, these plans will help you achieve your goals.
Wednesday Windtrainer Workout: Alison Freeman’s Actual Sweet Spot Bike Intervals
Spending time riding at just above and just below your Threshold intensity will build your ability to ride at Threshold. Sweet Spot is a session that sees you riding alternatively slightly above and slightly below your Threshold. 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 Swims 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%.
Saturday Swim Session: Margaret Cyphers’ Casserole Workout
Descending sets can provide both stamina and speed as you build your swimming fitness. This session is great for swimmers and triathletes preparing for longer, open water swims.
Friday Fartlek Run: McMillan Running Buildup Workout #3
Enhancing your VO2 max by running at a high intensity will pay dividends for your running. This is a great session for all runners and triathletes especially those running 5km & 10km events.
Thursday Training Plan – 12 week Buller Half Marathon Training Plan
The Buller Half & Full Marathon is arguably the most scenic half and full marathon in New Zealand. When you cross the finish line you will have achieved something special at this great event.
Wednesday Windtrainer Workout: Alison Freeman’s Sweet Spot Bike Intervals
Spending time riding at just above and just below your Threshold intensity will build your ability to ride at Threshold. Sweet Spot is a session that sees you riding alternatively slightly above and slightly below your Threshold. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
- 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.