2021 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Year: 2021

Saturday Swim Session: Cameron McEvoy – The Hardest Sets Ever #2

Com Games Gold medalist & Olympic Bronze medalist, Cameron McEvoy has swum some tough sets during his career, over the next few weeks I’m going expose you to a number of his toughest training sets (and variations for mere mortals).

Friday Fartlek Run: Ironman Speed Session #3

Speedwork is an important skill set for all runners, it can provide improvements in your VO2 Max and enhance your threshold running ability. This is a great session for all runners and triathletes especially those running events between 10km & marathon.

Wednesday Windtrainer Workout: Josh Amberger’s 70.3 Knockout Punch Session

The ability to put surges into your 70.3 pace and to recover from them, is beneficial for all athletes to put in a surge and break up the front pack to lifting your intensity on a short hill climb. This workout covers a range of intensities and is great for 70.3 triathletes, road cyclists and XC mountain bikers.

Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)

This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.

Saturday Swim Session: Gale Bernhardt’s Endurance 3 Workout

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. This is a great session for triathletes and open water swimmers to do to build their top end speed.

Friday Fartlek Run: Ironman Speed Session #2

Speedwork is an important skill set for all runners, it can provide improvements in your VO2 Max and enhance your threshold running ability. This is a great session for all runners and triathletes especially those running events between 10km & marathon.

Wednesday Windtrainer Workout: Neal Henderson’s “Ladder of Death”

This session comes with a warning …… not to do it too often. Only a few times a year, once in the final couple of weeks as you build up to a key event. It covers a range of intensities and is great for 70.3 triathletes, road cyclists and XC mountain bikers.

Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme (currently riding 2hr & running 1hr)

This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).

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