Coach Ray

Training for Excellence, with Excellent Training

Welcome to Qwik Kiwi

Ray’s Rowing Programme

All right team Your rowing programme is based around your 4min and 1min times so your effort is based around what you are capable of. Most sessions will be about 40min long but there are some bigger sessions as we progress through…

How to Find Your Training Intensity Zones within Training Peaks

When I establish training zones for your training, you can locate them within Training Peaks. I will often do this in the days after a Time Trial (TT) or sometimes a race, especially if you message me soon after you…

Beginner Training Ironman Training Marathon & Half Marathon's Training Methodology Triathlon Training Welcome to Qwik Kiwi

What are the Consequences of Missing a Workout?

What are the consequences of missing a workout? Although this isn’t a common question the implications of the answer affect anyone following a training plan. A training plan is only as good as the adherence to this plan. As a…

T-Times for Swimming

T-Time for Swimming Your T-Time is a method for determining how much rest you get for a repetition of swimming. It is based on your general fitness and ability to swim a repeated 100m effort. It is not based on…

Welcome to Qwik Kiwi

Run Workouts for Qwik Kiwi Tribe Programmes

Welcome to the Qwik Kiwi tribe for you respective event. Here is where you will find descriptions of the run workouts you will find within your training programme. Run – Easy This session is conducted at an easy Level I-II…

Welcome to Qwik Kiwi

Welcome to Qwik Kiwi: Measuring Intensity

For those that are using either power for cycling, pace for running, or heart rate. Your training zones can be found within Training Peaks. If you click on your name in the top right and select ‘Account Settings’ a new…

Welcome to Qwik Kiwi

Welcome to Qwik Kiwi: Training Peaks

Training Peaks is the software/app that we use to deliver your training to you. By now you should have received the log in information from your coach. If you previously had a Training Peaks account you should have received from…

Welcome to Qwik Kiwi

Welcome to Qwik Kiwi: Communciation

Like any good relationship the coach:athlete relationship requires communication that goes both ways. It is important that you communicate with your coach. They will touch base with you when they need to, but to ensure that you get the best…

Welcome to Qwik Kiwi

Welcome to Qwik Kiwi: Welcome

Welcome to Team Qwik Kiwi. We have no doubt that you will enjoy the training and the results that you will get training with Qwik Kiwi. Qwik Kiwi has a long history and has helped hundreds of athletes achieve their…

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