200m is an effective distance to build a combination of both threshold speed and endurance. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: T-Time 200’s
Author: Ray Boardman
Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…).
• Entering your first triathlon?
• Stepping up to a longer distance?
• Looking to go faster?
• Wanting to turn previous negatives into positives?
Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
Friday Fartlek Run: Less is More 800’s III
Although this is a traditional speed session for 5k and 10k runners, there are benefits for those running marathon (as well as half marathon distance as well) as this session came from a marathon training plan. A session like this enhances your VO2 max and makes you a fitter runner ready to handle the higher intensities.
View More Friday Fartlek Run: Less is More 800’s III
Thursday 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 a faster 10km in 8 weeks.
Wednesday Windtrainer Workout: Qwik Cadence Check
This session works on developing your ability to maintain an effective cadence. This is a great workout for triathletes, as well as road and mountain bikers.
View More Wednesday Windtrainer Workout: Qwik Cadence Check
Tuesday Training Plan – Faster Cyclist 4 Week Challenge (4 rides per week) for cyclists comfortable riding 1:20-2hours
4 weeks of training is all you need to do to destroy your current FTP significantly. On average following this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who are wanting to imprive thier FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
Chef Ray – Eat The Rainbow Stir-Fry
This is a great way to use up an assortment of vegetables that are left over at the end of the week.
View More Chef Ray – Eat The Rainbow Stir-Fry
Saturday Swim Session: Threshold 100’s
Your ability to sustain a fast pace is effectively determined by your Threshold pace. Make improvement in your threshold swimming pace and find yourself swimming faster for longer (assuming you have the prerequisite stamina). This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Threshold 100’s
Friday Fartlek Run: Less is More 400’s III
Although this is a traditional speed session for 5k and 10k runners, there are benefits for those running marathon (as well as half marathon distance as well) as this session came from a marathon training plan. A session like this enhances your VO2 max and makes you a fitter runner ready to handle the higher intensities.
View More Friday Fartlek Run: Less is More 400’s III
Thursday Training Plan: Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 12 week Plan – Start Any Monday)
Want to get fitter and stronger for your swimming. This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for swimmers who are beginner/intermediate level of experience with strength and conditioning who are looking to develop your strength as you prepare you to COMPLETE YOUR event in 12 weeks time.
16 week Captain Cooks Landing Trail Run Training Plan starts 21-Mar-22
Now is the time to get on board and join Qwik Kiwi Coaching for my great training plans to prepare you for Captain Cooks Landing Trail Run in 16 weeks.
The course is approximately 28km from Camp Bay to Ship Cove along the Queen Charlotte Track in the Marlborough Sounds of New Zealand.