Join the Tribe: Monaco Mid Winter Marathon
The Monaco Mid Winter Marathon is just over 12 weeks away. Whether you are doing the full marathon, or doing part of it as part of a team, join the Qwik Kiwi Tribe as you prepare for the event and…
Join the Tribe: Ironman Wales
Ironman Wales is just over 24 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event. The 24 week training plan for…
So You Want To Do An Ironman
You’ve been inspired to do Ironman next year. Join this webinar to find out:
– What is involved.
– How to periodise your training.
– How to balance your life.
Chef Ray: Quick Quinoa and Pork Meatballs
With most meatballs using breadcrumbs, this recipe makes them gluten free by using quinoa as a substitute. From: Unkown Author; (2017) The Healthy Life Cookbook Heron Books
Saturday Swim Session: 100’s Followed By Sprints To Bring The Speed
Including a number of short intense reps after with a shortish rest period will develop your sustained speed (but not your pure speed). This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run: Triathlon Taren’s Short & Hard Treadmill Hill Reps
Although I’m not often a fan of running on a Treadmill, this type of session is an exception. You can use the treadmill to control the gradient and also the pace. This session takes the best bit of treadmill running and gives you great bang for your time working out. It is perfect for both full and half marathon runners and triathletes alike.
How Mark Got Ironman Success
When I started to look for a coach for finishing an Ironman I looked Ray as I had already experienced his coaching and training style. We started with a phone consult where we discussed what my goals were how he ran his training for an event like this and what coaching package would best suit what I wanted to achieve so I went with the Team Qwik Kiwi. Ray understands the needs of life and can tailor your training around your individual needs, I work shift work on an 8 day week so training was written to suit this. As it is a long process to train for an Ironman Ray uploaded my training week by week and could tailor it to suit changes in my roster, fatigue levels, or if I had any injuries/or niggles. My intention was to do it once but I decided to carry on training for another year to complete Ironman twice along with a number of other events along the way including the Taupo 70.3 Half Ironman in 2017 and 2018.
Thursday Training Plan: Ironman SWIM Training Plan (INTERMEDIATE 12 Week Plan) – Start Any Monday + Reusable
Designed for Intermediate Ironman Athletes who are looking to compete in an Ironman event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR event.
Wednesday Windtrainer Workout: Road Bike UK’s Strength Session
When riding at a low cadence the muscle needs to generate more force to turn the pedals due to the greater resistance. By training at a low cadence we can do specific strength training whilst on the bike. This is great for all cyclists including triathletes and mountain bikers.
Join the Tribe: Gold Coast Marathon & Half Marathon
The Gold Coast Marathon & Half Marathon is just over 16 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event.
The 16 week programme for all these events starts on Monday 11-March, with options for beginners and intermediate runners to either complete or to aim for a PB.
1 week ago I struggled with yesterday. In fact I struggled to get anything done, let alone the long run scheduled. My total steps for the day were 2,100 So coach said I was to do my long run today, which effectively swapped my rest day and long run day around. This morning I got it done without any problems. For part of the course I ran the trails around Henley Lake. There are a lot of geese there at the moment. . . . #run #runner #running #runtraining #training #trainingsession #longrun #canadiangeese #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi
3 days ago What a great day here in #Nelson to get out for my #longrun today #qwikkiwi #coachray . #opararatrailrun @kaiteriteri2mapua #sub3hr #wellingtonmarathon @garmin #forerunner935 @strydrunning #runningwithpower @asicsnz @asics #nimbus @oakleyaus_nz #radarev
1 week ago rFTP test to determine my #running #functionalthresholdpower using my @strydrunning #coachray #qwikkiwi . @garmin #forerunner935 @strydrunning #runningwithpower @asicsnz @asics #dstrainer @coachjimvance
21 hours ago Some #runs just suck. That was the case for me tonight but I pushed through as I had no reason not to do it #coachray #Qwikkiwi . #hourofpower
6 days ago I used to run up the Maitai River afterwork semi regularly about five years ago when I used to have some good form, so I was surprised with the number of second best times for @strava segments I achieved on my steady run afterwork this evening. #coachray #qwikkiwi . #running #run #runtraining #runwithpower #runningwithpower #halfmarathontraining #halfmarathon #marathontraining #marathon #opararatrailrun @kaiteriteri2mapua #wellingtonmarathon #sub3marathon ♂️
4 days ago This morning's Park run was done in Napier at Anderson Park. I had a better warm up, however my legs felt a bit sluggish at the start. I picked up speed as I progressed and was surprised that I did my fastest 5km time for 2019 as I didn't feel like I was going that fast. Must be getting fitter. I certainly feel that my legs are getting stronger. Onwards and upwards. . . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #parkrunnz #parkrun @parkrun .nz
21 hours ago Practicing deadlifts this afternoon. This was 75kg and the heaviest that I lifted in today's session. Felt good. The next 3 days I have run training scheduled. I'll be optimising recovery after those with good nutrition, stretching and flexibility exercises and plenty of sleep. Thanks to Bevan @waiweight for his guidance. . . . #gettingthere #gym #gymtime #gymopenallhours #instaathlete #athlete #triathlete #duathlete #runner #muscles #deadlifts #75kg #practice #waiweight #waiweightgym #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #learner
6 days ago I love running past this garden. The beautiful bed of flowers added colour to what was a warm gray day. My run consisted of a warm up of 10 minutes, followed by 40 minutes at tempo PZ4 pace then a 10 minute cool down. I was in the tempo zone for nearly 38 minutes, but also around 7 minutes in the next fastest zone - oops, so some of my warm up pace slipped into the tempo zone. . . #temporun #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey
1 week ago This morning's 10x 100m stride outs on 60secs were done on the grounds of a former primary school. All my children attended the school some years ago and my father actually attended it too. The old school field still has some purpose! . . . #run #runner #running #runtraining #training #trainingsession #100m #repeats #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #autumniscoming
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.