Chef Ray – Better Than Ice Cream (Vanilla)

If you freeze the bananas ahead of time, this delicious and healthy dessert just takes minutes to whip up (literally). * This recipe will not…

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Tri Swim Coach

Saturday Swim Session: Get Stronger By Using Paddles

Utilising hand paddles can develop the strength of your arms and shoulders in a manner that is specific for swimming. However, doing too much work…

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Fartlek Training

Friday Fartlek Run: Threshold Alternating 400’s

This is a very hard threshold workout that will develop your ability to sustain a fast pace. This training session is perfect for all runners, as well…

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Windtrainer Session

Wednesday Windtrainer Workout: Rick Wells’ 4x 10km Threshold Set

This is a great threshold workout that will get you firing on all cylinders. This is great for all cyclists including mountain bikers and triathletes.

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Challenge Wanaka

How Robert Raced Challenge Wanaka at 50 Like a 32 Year Old

“Well, another one under my belt.  My 7th Ironman distance race since 1991… kind of like to space them apart lol!!

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Fartlek Workout

Get Faster By Inserting Speedwork Into YOUR Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

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Chef Ray – Chicken Skewers with Stir-fried Greens

An easy meal that can be prepared ahead of time and then qwikly made just prior to dinner. * Soak wooden skewers in cold water…

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Swim Session

Saturday Swim Session: 50m Sprints for Speed

Swimming 50m reps with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within…

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