Triathlon Training Archives - Coach Ray

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #5

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 90-94% Threshold Pace). This session is great for a taper week leading into an event. Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

Thursday Training Plan – 20 week Challenge Wanaka Half Ironman Training Plan

The Challenge Wanaka Half Ironman is a great event that is often voted the most scenic triathlon in the world. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for either beginner or intermediate triathletes who are looking to complete at the Challenge Wanaka Half Ironman, these plans will help you achieve your goals.

Wednesday Windtrainer Workout: Zwift Academy 2021 VO2 Over Under Intervals

Spending time at or near your VO2 Max will enhance it, spending your down time at your Threshold intensity will also enhance that. I’ll warn you, this session is tough, but with good recovery within the workout between sets, it’s doable and you’ll reap the benefit. This session is great for triathletes, road cyclists and mountain bikers.

Saturday Swim Session: Quality Time

Introducing some quality efforts within your workout will give your fitness a boost. Within this session you’ll find a range of intensities and due to the amount of time spent swimming there is also a good amount of volumn. This session is great for triathlete and open water swimmers.

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #4

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 77-90% Functional Threshold Power). Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme (currently riding 2hr & running 1hr)

This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).

Saturday Swim Session: Cameron McEvoy – The Hardest Sets Ever #4 For Mortals

Com Games Gold medalist & Olympic Bronze medalist, Cameron McEvoy has swum some tough sets during his career, over the next few weeks I’m going expose you to a number of his toughest training sets (and variations for mere mortals).

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #3

Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event you will spend most of the event riding then running at Level III (about 77-90% Functional Threshold Power). Even though this workout is designed for a half-Ironman athlete, runners especially those doing a marathon or longer can also benefit from it.

Thursday Training Plan – 24 week Ironman NZ Training Plan

The Ironman New Zealand and Ironman 70.3 New Zealand are great events that is often described as a bucket list Ironman event. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for either beginner or intermediate triathletes who are looking to complete either Ironman NZ or Ironman 70.3 NZ in March next year, these plans will help you achieve your goals.

Saturday Swim Session: Cameron McEvoy – The Hardest Sets Ever #4

The question for me is why did I listen to Ray. I noticed that he actually new and understood what he does, not just an arrogant sport junkie thinking he's the best. Rays coaching isn't arrogant, it's supportive. It's not a big show, it's for ones self achievement. .....he gave me the space to give it a go without hovering. He had a belief I could do it and now I do to.

Colette Marie Robertson

2020-11-09T06:43:57+0000

Over the past six months Ray's training program was great. The plan was to build up for the Mt Isobel challenge (Hanmer Springs). Unfortunately the event is not going ahead as planned due to the COVID issue. However, regardless, I have not been as fit in ten years and I am sure I would have been well placed to enjoy the event. Will definitely be back when and if I pick another event to build up towards.

Alan Mitchell

2020-04-29T08:31:22+0000

Ray has been an outstanding coach for my son Luke. At only 16 he has been so careful in keeping me in the loop of training as well as careful training for the growing challenging eager teenager who wants to do more !! Ray explains in detail in person by phone or email why what and how. I can highly recommend this man to anyone but especially these young teenagers that want expert advice and guidance in running or triathlon. thanks you so much Ray a very grateful parent Bev🤗😁

Bev Brandes-clatworthy

2019-11-05T10:06:01+0000

Ray Boardman has been my coach for nearly a year, since being under him I have learnt many things like how my stress score can add up and fatigue my body before a race. when to take it hard and when to go easy. Since being under Qwik Kiwi. I have been accepted into this group of other recreational athletes which have taken me onboard and we have good conversations and praise each other when we do well. I have also improved my running times in the 10km especially going from a 38.51 now I had run 34.12 and being only sixteen its pretty good. I have also just run my first half marathon in under 1.20, so am really happy. So if you want to try something new or just get fit, check Ray out hes an awesome dude. Thanks Ray for everything you have done Cheers Luke Clatworthy

Luke Clatworthy

2019-11-03T17:25:46+0000

By following Ray's programming within a short span of time I was into the world of PB's. However Ray provides more than just a programme. Ray takes the time to get to know each athlete and addresses their goals, what it is that makes them unique and the challenges they face. This means you aren't getting a cookie-cutter programme, rather you get something that is for YOU. I have thoroughly enjoyed my training and already thinking of the next challenge

Brenner Miller

2019-06-19T09:22:09+0000

We had an in depth initial consult and from that Ray had a good idea of what I was after. He quickly gave me a 1 month plan as part of the Tribe focusing on what I wanted (injury prevention for long distance) which was back to basics. In that month I managed to get a fair bit off my 5km time and I've been injury free. I was so happy I changed it up a gear and joined Team Qwik Kiwi. If you're after someone that will push you to get the results you want, Coach Ray is for you.

Jamie Edward Calder

2019-04-18T05:12:00+0000

I have always been a recreational runner without a lot of direction or planning. Since joining Coach Rays team two months ago this has completely changed. I have a renewed love for my running and increased motivation as each week brings on new challenges. I am being pushed out of my comfort zone and look forward to training for my goal of completing my first marathon. Thanks Ray for taking the time to explain how to use my watch and all the information on levels and pace zones. I will eventually get it all sorted.

Robyn Williams

2019-02-08T08:04:57+0000

Coach Ray helped me so much with my general fitness and my hate of running has turned into a love. In my first crossfit competition I was the leader in my heat for the 200m sprint which is all down to the hill training. I honestly cant thank Ray enough for his training program

Aliccia Gordon

2019-02-03T05:49:01+0000

I jumped on Coach Ray’s 12 week program to Ironman at the conclusion of December’s Ironmaori half. This was gonna be my 2nd full distance, and after just wanting to finish last year, I was looking for a training structure to help me improve and hopefully have a better day in March. Nearing the end of week 8, I have not been disappointed. With the help of TrainingPeaks, every day of training is mapped out for you until event, handy for letting the family know what your up coming schedule looks like so you can keep the training/life balance in check. All the swim/bike/run sessions are broken down so they are easy to understand, with what you need to do to get the best out of your training day, with links to his websites that answer any questions you may have. The swimming drills that Ray gives, make you a stronger swimmer, and becoming faster is the by product of that strength. A lot of the cycling is time based, gradually building as the weeks pass. With a large portion based on heart rate and time, I have noticed gradual improvements in speed, for the same amount of effort. As for the running, as I write this, NZ is in it’s January heatwave, and I won’t lie, some of these sessions are tough, as they should be, at Ironman NZ, the event doesn’t start till the last lap of the run, but not so taxing that you won’t have the ability to back up the next day. 2 hours is the longest run workout, but you’ll do that every week, as well as bricks, and always a small run after your long ride. I would recommend Coach Ray to anyone wanting to get the most out of their training efforts, the ease of understanding that the program brings and its consistency, has given me a quiet confidence that I am on the right track, cheers Ray

Parata Brett Johnson

2019-01-31T04:56:51+0000

Coach Ray is bringing my training to life! I have new motivation, training is interesting and challenging. I look forward to it each week! I am really looking forward to ongoing growth and gains working with Coach Ray 😀

Karen McLintock

2018-08-19T08:00:55+0000

Ray has helped me loads of the past couple of years. His knowledge and enthusiasm is second to none. He has helped me with everything from my schedule, my constant bombardment of questions and understanding the data that is recorded onto my training peaks account. Even when i ask questions on forums (sometimes i think i ask too many to Ray directly, haha) Ray is the first one to respond with a long and detailed answer. At times i honestly dont know what i could of done without his help. I love writing my own plans but having that extra guidance and reassurance that my sessions are correct for me and that im not wasting my time is fantastic. Keep up the great work Ray, and if im asking to many questions just tell me to back off, haha.

Mike Catton

2018-07-25T14:28:32+0000

I started working with Ray at the end of May with less than two months to train for a 26km hilly run in the Queen Charlotte sounds. Due to injury and fitness, I was pretty much starting from the beginning with the training. Through following the training plan I was not only able to get to the start line but finish the run with a smile on my face. Having a training plan to follow ensured that I achieved my training goals and I was well prepared for the event. I’m now planning my next event and looking forward to more training and getting faster and fitter!

Michelle Richardson

2018-07-24T08:59:00+0000

Coach Ray doesn't just do a "set and forget" programme. He analyses each session and provides valuable feedback (including praise when deserved). He knows his stuff and this soon brings results. Every day since being on the team I feel fitter and stronger and eager for the next challenge. I've come to realise that it's more about training smarter, not harder. He's a top coach and anyone who has a goal and the determination to work towards it are very lucky to have him provide a training programme to help achieve it. The support of other athletes on the Qwik Kiwi team helps too to make you feel you're not alone on your journey. "You don't have to be great to start but you have to start to be great"

Janne Falkner

2018-04-02T23:49:29+0000

I've been with Coach Ray /Qwik Kiwi Coaching for a few years now - ever since I decided I wanted to do an Ironman. Ray was really supportive and encouraging and the sessions he put together for me got me to the best physical place for me to achieve my goal. When I got injured Ray made adjustments to my training so I could keep doing what I could and not go backwards too much, and if life got in the way we just worked around it. Its been a great collaborative effort with lots of communication, support & encouragement. Any goal YOU want to achieve - whether its running 5km, biking 20km, swiming 3km or doing an Ultraman Ray will get you there

Helen Majorhazi

2018-03-31T19:45:29+0000

I have been using Qwik Kiwi since 2006 to take the guesswork out of the training I need to do for a variety of events. The personalised training programme from Qwik Kiwi / Coach Ray features many of the workouts he publishes in his Coach Ray/Qwik Kiwi blog. They have been successful in getting me to the start line of many events of various lengths and disciplines (triathlon, duathlon, cycling short and long distances, time trials etc, adventure races, running events). The workouts coupled with my personal desire and commitment to achieve are a win-win for me !

Di Chesmar

2017-04-01T06:08:22+0000

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Thursday Training Plan – 20 week Challenge Wanaka Half Ironman Training Plan

Thursday Training Plan – 20 week The Goat Training Plan

The Goat is a great event that takes you to some spectacular places. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for either beginner or intermediate trail runners who are looking to complete the Goat, these plans will help you achieve your goals.

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 FASTER.

Thursday Training Plan: 20 Week Coast To Coast Training Plan

When you cross the finish line in New Brighton, you will have accomplished something very special. Designed for Beginner multisport athletes who are looking to complete their first Coast to Coast event, the primary goal of this training plan is to prepare you to COMPLETE YOUR Coast To Coast.

Thursday Training Plan – 20 week Buller Half Marathon Training Plan

The Buller Half & Full Marathon is arguably the most scenic half and full marathon in New Zealand. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for either beginner or intermediate runners who are looking to complete the Buller, these plans will help you achieve your goals.

Coach Ray – Qwik Kiwi Coaching

Category: Triathlon Training

Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #5

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Thursday Training Plan – 20 week Challenge Wanaka Half Ironman Training Plan

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Wednesday Windtrainer Workout: Zwift Academy 2021 VO2 Over Under Intervals

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Saturday Swim Session: Quality Time

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Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #4

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Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme (currently riding 2hr & running 1hr)

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Saturday Swim Session: Cameron McEvoy – The Hardest Sets Ever #4 For Mortals

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Friday Fartlek Run: Gale Bernhardt’s Half Ironman Run Intervals #3

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Thursday Training Plan – 24 week Ironman NZ Training Plan

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Saturday Swim Session: Cameron McEvoy – The Hardest Sets Ever #4

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Thursday Training Plan – 20 week Challenge Wanaka Half Ironman Training Plan

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Thursday Training Plan – 20 week The Goat Training Plan

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8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)

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Thursday Training Plan: 20 Week Coast To Coast Training Plan

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Thursday Training Plan – 20 week Buller Half Marathon Training Plan

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