Chef Ray – Asian Steak Tacos with Bok Choy Slaw
This is a great way to deliver the taste of Asia with a slight Mexican style.
Saturday Swim Session: 100’s for Sustained Speed
100’s are such a versatile distance and provide a range of fitness benefits for your swimming. Over the coming weeks we will use these sessions with less rest each week to build your fitness and ability in order to sustain your speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: The Running Channel’s Sub-20min 5km Session C
Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events between 5km & 10km.
COVID-19 🦠 Training Options
With the lockdown and restrictions in place around the world due to COVID-19 or Corona Virus, swimming pools have been closed and restrictions on movement outside have come into place in most western countries. Further frustrations for endurance athletes have come with the cancelations of events all over the world. Training plans have been thrown into turmoil. As frustrating as it is that you can’t continue to train for the event that was your goal and we don’t know when the crisis will be over enough for events to recommence.
Wednesday Windtrainer Workout: Lee Like’s Bikes Suffer Session
Part of riding a bike in race situations means that you have to suffer. Now it isn’t usually recommend that you train multiple intensities…especially simultaneously, because physiologically it’s not successful but what this session lacks in physiological efficiency it makes up for with mental resilience!!
Brett Gets An IRONMAN PB Of Over An Hour!!!!
I would recommend Coach Ray to anyone looking for a triathlon coach. His plans are based on consistency, making sure that you are able to back up your training to your own ability day after day, without feeling absolutely thrashed! This consistency, as well as a measured taper, had me standing on all my start lines, refreshed, relaxed, and confident in my ability. Thanks for helping my smash my goals Ray.
Chef Ray – Spicy Jamaican Jerk Chicken, Mango Salsa + Allspice Fries
This meal has a range of textures and also a lovely spiciness for your palate.
Saturday Swim Session: 800’s
Swimming 800m reps is a great way to develop your threshold pace swimming. They are perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run: The Running Channel’s Sub-20min 5km Session B
Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events between 5km & 10km.
COVID-19: How to Swim Train When The Pools Are Closed
Currently here in New Zealand I’m reasonably isolated from the effects of COVID-19 with only 20 reported cases and my local pool is still open and operating. Unfortunately that isn’t the case for athletes all around the world I’m arranging Skype calls with my Northern Hemisphere triathletes and swimmers who I coach to put into place alternative plans for them. Here are my suggestions and recommendations for continuing to work on your swim fitness whilst your local pool is closed.
- 3 days ago
I enjoyed a run in the rain. The garden will certainly appreciate being watered. My run felt much better today. Possibly because it was cooler and/or I might be regaining some aerobic fitness. I always feel better after exercise so I question myself as to why I didn't do any yesterday 🤔 #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #breakthedrought #fuckcovid19 #garmin #garmin920xt #covid19workout - 2 weeks ago
Crickey my first exercise since arriving back 5am last Friday and only my second run this month 😳🙄 🏃 I was motivated by seeing posts from @coach_ray_nz , @zoeruns2019 , @lfet22 who all ran this morning and @suschesmar who went on a hike. I asked her to send me a picture taken during her hike and she sent the second image chanelling @jamessmithpt 🤣😂 🏃 The first kilometer sucked (the air out of my lungs) so I had some stops to take photos. After that I felt much better. 🏃 Thanks for the motivation guys. 🏃 #run #runner #running #runtraining #training #trainingsession - 17 hours ago
I did a 30 minute strength session (at home) this morning and this evening I went on the windtrainer. It was my longest ride on a bike since September 2018. All I focused on was getting 30 minutes done. Once I have built up my base I will be able to focus on cadence and power. It got my heart rate up a little and I sweated which is good 👍 It was also the first time I've worn the @tour .de.amigos cycle kit. I didn't get to wear it on the #tourdeamigos20 tour because I chose to go as a - 1 week ago
About 3 minutes from central Masterton is this beautiful man-made lake. I often run the many trails around and near it for my training. . . . #mymasterton #wairarapanz #henleylake #wairarapa #Masterton #lake #henleylake #runningterritory #training #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi @mymasterton - 6 days ago
You can be forgiven for thinking this is a stony road that I am looking down at. However it is the nearby Waipoua River. There is little water in it at the moment. A decent rainfall in the Tararua Ranges might change that. 💦 Seven days have lapsed since my last run 🏃 Inspired today by @zoeruns2019 and @k8__nz 🙂 The last 7 days have been full of #cov ıd19 information/news. As I'm self isolating having arrived back in the country on 13 March from Chile, I have been working from home and have stayed away from the gym. The time - 4 days ago
Using my #stretchcordzswimming to do a #drylandswimming session because the pool is closed. Checkout my insta story 🏊♂️ #QwikKiwi #coachray - 5 days ago
Last chance to #run before #nzlockdown2020 #nzlockdown #covid_19 🏃♂️ #coachray #qwikkiwi - 5 days ago
A Vitamin D run this afternoon. Headed out the gate over to Henley Lake. I felt a sense of urgency with drivers not wanting to stop for me at the crossing 🙄 On the first trail at Henley Lake there sat a backpack - larger than a school bag. No one in sight. That felt weird and I wondered if it might blow up as I gave it a wide berth. 🏃 I saw some other people on the trails also giving them at least 2 metres space. Some waved, smiled, said hello, others turned their heads away. 🏃 I
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.