Tip’s For First Timer’s Doing The Marlborough Woman’s Triathlon
With the Marlborough Woman’s Triathlon this weekend, I thought I’d put together some tips for some common questions. If you are a first timer and have a question not covered here, please reach out on Facebook with your question and I’ll update this article with an answer. If you’ve done the Marlborough Woman’s Triathlon before and have a tip to share, also touch base on Facebook and I’ll include your tip for the benefit of others.
The Top 10 Training Articles on www.CoachRay.nz for 2017
What are the most popular articles on www.CoachRay.nz as decided by you the reader for 2017? Read on to find out.
Saturday Swim Session: Swim Golf
Swim Golf is a style of workout that you can use to enhance your efficiency and technique swimming. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Saturday Swim Session: Hand Paddles
These sessions develop your swimming specific strength, that will enable you to develop more power in your stroke. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 4
This session is a great way to increase your lactate threshold. Use this session and the workouts published in the month of March to prepare yourself for some more focused speed work as you prepare for your race.
Week 10: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme
I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for you to follow along with. This programme started on Monday 23 January 2017. The previous…
Saturday Swim Session: Enhancing Feel For The Water with IM
By including the other strokes in your training you can enhance your feel for the water and develop improved freestyle/front crawl technique as a result. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run: Greg McMillan’s Best Fartlek Workout 3
This session is a great way to improve your VO2 Max. Use this session and the workouts published in the month of March to prepare yourself for some more focused speed work as you prepare for your race.
Week 9: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme
I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for you to follow along with.
Wednesday Windtrainer Workout: 20/15/10/5min
This session is a great way to develop your threshold speed and is perfect for road cyclists, short course triathletes and mountain bikers.
1 day ago
Today I ventured outside my property for the first time since last Friday when I last ran. I don't know why I waited so long. However I was inspired by reading what @coach_ray_nz posted this morning & I had my running shoes on and was out the door quick as a flash before I changed my mind. It was a good run and, as usual, afterwards I feel better and more motivated. Thanks Ray! 🏃♀️ Once home I saw that @zoeruns2019 had been out as well. Unlike Zoe I'm running on a no exit road which leads to a golf- 5 days 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 - 4 hours ago
After a 5min warm up I repeated the session I did on Wednesday. It would have been easy to not do it as my abs were still sore after the lying hand to feet block passes and my knees were a bit creaky 😂 just different muscles being used. However my motivation has picked up and I did 4 rounds of the following. Oh yes my abs screamed NO in the first round when doing the hand to feet block passes. By the time I got to the last set they must have got the drift and I didn't feel - 1 week 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 - 1 day ago
@jeffgallowayolympian #magicmile to predict the 5km I’m doing on Monday. Predicted 5km time of 23:17. During the lockdown I’m doing my #faster5k 28 Day Challenge to see what I can get it down to. Follow my progress or reach out if you are interested in joining me (virtually off course) 🏃♂️ #QwikKiwi #coachray - 1 week ago
Using my #stretchcordzswimming to do a #drylandswimming session because the pool is closed. Checkout my insta story 🏊♂️ #QwikKiwi #coachray - 1 week ago
Last chance to #run before #nzlockdown2020 #nzlockdown #covid_19 🏃♂️ #coachray #qwikkiwi - 1 week 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
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.