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 taken me from a broken down runner to an IRONMAN. Thanks Ray for you help and guidance.
Gene Andrews
2020-03-09T23:53:46+0000
Outstanding man for trg advice.
Melissa Greig
2019-12-18T20:17:02+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
Peter Fennim
2017-11-11T09:13:25+0000
John Humphries
2017-05-25T00:37:47+0000
Qwik kiwi endurance spots Endurance sports consultant.
I am really enjoying the app for my training. It is simple to use and gives me the ability for getting structured workouts from my coach. My coach has analyzed the gap between where I am currently achieving and where I need to be, then it is all available online in the app. I also love being able to customize my workouts as it gives me much more convenience. I can adjust my training times and days according to my other commitments.
There is nothing more satisfying for my motivation than knowing I am progressing. I know my effort is paying off and it is extremely satisfying watching my increases. This is particularly motivating when looking at the visuals. My schedule from the pulse page changes colour when I complete the training. This is particularly satisfying when I see the planned training against the actual training I achieved. With the app I am confident that I am working efficiently and effectively and I can also join others in the social groups who share my goals.
I found with the app I am much more successful and motivated than previously. I know I will reach my goals, I have excellent support and structure for my training. I also know I only have to ask to get further support if I need it or if I plateau.
I would thoroughly recommend Qwik Kiwi. You should try it. You wont be disappointed.
Jules Gilligan
2017-04-05T08:17:11+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
Chef Ray – Pumpkin & Cranberry Filo Parcels
Chef Ray – Pumpkin & Cranberry Filo Parcels
Delivering flavour in these tasty packages.
Friday Fartlek Run – VO2 Max Intervals 6x 6min
This session develops your VO2 max and involves some intense running. This is a perfect session for runners and triathletes running events between 5km & 10km.
Wednesday Windtrainer Workout: Endurance Isolated-Leg Cycling Set
Getting better at pedalling will enhance your efficiency. This workout builds your cycling technique by making your more efficient at pedalling. It is a great for all cyclists including triathletes and mountain bikers.
Mike’s Middle Distance Magic: FTP increase but not all good!
First I’d like to apologise that this blog is late! As the title suggests, the FTP went well but unfortunately not everything about the week!
Chef Ray – Sesame Soy Chicken with Lentils
Chef Ray – Sesame Soy Chicken with Lentils
The flavours from the marinade shine through with this meal.
Saturday Swim Session: Lindsay Zemba Leigh’s 400 Repeats #2
This is a great session that develops specific endurance for Ironman athletes and people doing longer ocean swims.
Yes, COVID-19 is impacting most swim training all around the world with pools shut in most western countries. I am continuing to produce these workouts and articles for athletes that are either lucky enough to still be able to train but also for when the pool reopens near you, you can use this in the future.
Friday Fartlek Run – 3x 6min; 3x 4min VO2 Max Intervals
This session develops your VO2 max and involves some intense running. This is a perfect session for runners and triathletes running events between 5km & 10km.
Wednesday Windtrainer Workout: Wildflower Wind Ups
This session is designed to simulate the hills early on the Wildflower Half Ironman course, but will assist build your cycling strength for any course that includes hills and is great for all cyclists including triathletes and mountain bikers.
Mike’s Middle Distance Magic: Test week is here!
The training has been great, the fitness seems to be improving, let’s see what test week brings!
Chef Ray – Lamb & Pumpkin Pilaf
Chef Ray – Lamb & Pumpkin Pilaf
This meal is fantastic for athletes, carbs from the pumpkin for fuel, protein from the lamb for recovery and a nice kick from the spices.
- 4 days ago
Man I've been in a slump. It's that gray time of the year & with still little structure to my day (little work to do from my "home office and no days this week in my work office), I have felt no spark of inspiration to do much whatsoever. 🏃♀️ Last night one of my daughter's invited me to "run" with her (at the same time) at 7.15pm tonight. I kinda knew that that was unlikely to happen. However it planted a seed & seeing that my other daughter had been out for a run early this morning inspired me - 1 week ago
As the saying goes there are two sorts of cyclists......🚵♂️ #qwikkiwi #coachray #chchadventurepark #christchurchadventurepark - 3 weeks ago
More mileage completed to go towards Event Promotions Lockdown Marathon - the 42.2km is to be completed by Tuesday night. I have 12.4km to go. I must admit that entering this has made me put my running/walking shoes on when I might otherwise have not bothered. As per my last run 2 days ago I ran 4 minutes and walked 1 minute, repeating. #covid19 #may2020 #covid2020 #covidworkout #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #redface - 3 weeks ago
Kia Kaha - written with stones alongside the driveway to the Mahunga Golf course. Another few kilometers knocked off today in my quest to complete a total of 42. 2km in @eventpromotionsnz lockdown marathon. #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #garmin #garmin920xt #garminnz #kiakahanz #kiakaha - 2 weeks ago
Stunning clouds looking towards the Eastern hills when I was nearing the 2.5km point of the Greytown Woodside Park Run course today. I did my last run on this course in late February. It was really wonderful to be there today. I ran 4 minutes, walked 1 minute. My legs were still sore from the PT gym session last Friday. My right ankle & calf got tight. I have my first massage since February tomorrow and I also need to get back to regular stretching & mobility exercises. #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner
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.