Saturday Swim Session: Broken 200’s To Help You Swim Faster
Broken 200’s are a great way of developing a swim set to build the aerobic capacity of longer reps but you can add a touch more intensity due to the short rests involved. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: Special K’s – Sit-n-Kicks 10km
Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Wednesday Windtrainer Workout: 220’s Tank Emptier
This is a windtrainer session that is great for a developing your threshold power or intensity. This workout is perfect for triathletes, mountain bikers and road cyclists too.
Week In Review – May 20th, 2019
The Week In Review is a collection of both what I’ve put on my websites and what I’ve enjoyed reading from other sites.
Chef Ray: Winner, Winner, Chicken Dinner (Roast Chicken) with Green Vegetables & Rich Roast Gravy
I was cooking dinner for the extended family the other day and my daughter whose 8th birthday it was wanted 3C’s….Chicken, Carrots and Chips.
Saturday Swim Session: Utilising the Pull Buoy To Improve Your Swimming
The Pull Buoy is a great tool (that is often over relied upon) to enhance your swimming. The biggest benefit comes from your ability to the focus on your arms whilst using it, rather than relying on it to float your legs higher. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: Special K’s – Sit-n-Kicks 5km
Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Intensity For Running
Intensity is the key to the success of your running. By training at the correct intensities, we can manipulate the physiological responses your body gets. This will generate the greatest improvement from where your running fitness currently is.
Wednesday Windtrainer Workout: Emma-Kate’s Bike Power Booster
This is a windtrainer session that is great for a developing your threshold power or intensity. Although targeted at Half Ironman or Ironman 70.3 triathletes it will also benefit other triathletes, mountain bikers and road cyclists too.
Saturday Swim Session: 400’s To Develop Stamina
Using short rest intervals and longer reps forces the body’s aerobic energy system to be utilised for this session and as a result enhanced. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
1 week ago Yesterday our tour group of 15 were dropped at the start of the section of Wall which is part of the course for the half marathon on Saturday. 3.3km later we arrived back at what will be the start & finish line area. Climbing up & down steps is a challenge as I train on the flat! It took me a while to get "warmed up". The smog was quite evident. Not all the wall is steps. Some parts were slippery. It is amazing to think how old the Wall is and how it was built. It took me 2
3 days ago Who else gets a song stuck in their head whilst running? @bradley .gaga #alwaysrememberusthisway was stuck in my head as I did #hillreps preparing for @kaiteriteri2mapua this weekend #qwikkiwi #coachray ♂️
7 days ago The Great Wall of China half marathon is done and dusted. I was an hour quicker over the wall section than the recce we did the other day. My legs felt better and I was a bit more confident, even running down some of the more shallow steps. It was an amazing event. Feels quite surreal to have done it. . . . #halfmarathon #21km #event #athlete #triathlete #duathlete #runner #running #greatwallofchina #greatwall #qwikkiwi #qwikkiwicoaching #maturerunner #womenrunners #mizuno #medal #bling #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz
2 days ago Great wee run this morning to turn the legs over before the @kaiteriteri2mapua tomorrow. #coachray #qwikkiwi ♂️
2 weeks ago DB chest press at my favourite gym. Gradually building up my overall strength. It certainly has improved. Last year I was only able to shuffle a 30kg bag of cement around on the garage floor to move it. Now I can actually lift it to take it to where I need it. . . . #smallgains #chestpress #gym #gymtime #muscles #muscle #workout #gymopenallhours #waiweight #patience #athlete #triathlete #duathlete #runner #running #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #fitness #muscleworkout #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women
1 week ago It’s been a while but off for a ride in #hanmersprings . #coachray #qwikkiwi
6 hours ago Pretty stokes with my second place at the @kaiteriteri2mapua half marathon today. Tough, honest run. #qwikkiwi #coachray
6 days ago Red ribbon for half marathon finishers, black ribbon for marathon finishers and green for the 8.5km. Feels very surreal that I even did it. Definitely recommend it. . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #greatwallofchina #greatwall #bling
2 weeks ago Got our scheduled short run in this morning. Fly out this afternoon. . . . #shortrun #athlete #triathlete #duathlete #runner #running #run #runtraining #qwikkiwi #qwikkiwiendurancetraining #dedication #consistencyisthekey #consistency #fitover60women #maturerunner #womenrunners #fitover50 #oldandfit #coachray #coachraynz #athleteonholiday
16 hours ago Time to get warmed up for the @kaiteriteri2mapua #letsdothis #coachray #qwikkiwi
4 Weeks To A Faster 1500m With Only Two 2km Per Week
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%.
Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.