Hi blog followers
Welcome to my weekly blog for the Cameron Brown Award and the IronMaori / Port of Tauranga Legend Series, as we head back into the working week for the start of the year after a couple of weeks break. Not a break from training, but a refreshing break from work.
As the second week of my Christmas and New Years break came to a close, I once again managed to complete all of the training planned by Coach Ray for my journey. This week I managed to complete all but one on the allocated day. Christmas often means a switch around of days, whether it is due to visitors, resource availability such as swimming pool opening days, or other family commitments, but if I have to swap it around within the training week I still make sure the training gets done. To me, if Coach Ray is putting the effort into me, I need to front up and complete his training plan. Continue reading “UltraHumps: Trip to Waimarama”
So, I was lucky to hear about Ray from Qwik Kiwi Coaching – well from Ray’s generous sponsorship of our annual school event, the Kaikoura Whale Run.
The biggest thing that would have stopped me from joining Qwik Kiwi, would have been my weight, and my general lack of fitness to date. Everything’s just so hard. My body doesn’t want to do it, and I knew all too well from the past. Continue reading “Lisa’s Journey – A ‘Qwik’ how, what and why summary of 2018…”
The first race of 2019 is upon me! My famous saying on this blog is “time is flying” and it is no exception now!
I’m really excited about 2019 and really keen to get the first race under my belt. It’s a low key event with not many participants and it has been 4 years since I raced a half marathon. Continue reading “Mikes Middle Distance Magic: Race shoes at the ready!”
A delicious and easy to prepare stir-fry that gives great flavour with perfectly cooked and marinated salmon for some quality healthy fats.
Continue reading “Chef Ray: Sesame Seed Roasted Salmon with Stir-fried Vegetables”
By combining the longer 250m reps with 50m sprints to finish, this workout will see you finishing your races strongly. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Continue reading “Saturday Swim Session: 250’s Followed By Sprints”
This session is great to improve speed for runners. It is perfect for both runners and triathletes alike.
Continue reading “Friday Fartlek Run: Lance Watson’s Speedplay”
What are the most popular articles on www.CoachRay.nz as decided by you, the reader, for 2018? Read on to find out. Continue reading “The Top 10 Training Articles on www.CoachRay.nz for 2018”
This is a windtrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes, road cyclists and mountain bikers alike.
Continue reading “Wednesday Windtrainer Workout: Cycling Weekly’s Turbo Threshold Session”
Newsome, Paul & Young, Adam (2012) Swim Smooth: The Complete Coaching System for Swimmers and Triathletes 2nd Edition Wiley Nautical
Transform your technique and become a better swimmer with this remarkable new approach to freestyle swimming. Written for both fitness and competitive swimmers, Swim Smooth contains the latest breakthroughs in swimming to help you radically improve your speed, enjoyment, and success. Hundreds of full-color photographs and three-dimensional graphics help you put theory into practice while detailed advice offers help for intermediate, advanced, and elite swimmers alike. The book’s approach lets you identify the strengths and weaknesses of your stroke and drills and training tips let you make the most of your time in the water. Swim Efficiently. Swim Fast. Swim Smooth. Continue reading “Book of the Month January – Swim Smooth”
It’s that time of year when we all make them New Year resolutions! Well I’m no exception! I feel I’m really going to improve in 2019 and feel better for it.
Over the last 12 weeks I’ve really seen some big gains while training with Ray. I can run consistently for two hours without stopping, covering mileage that in the past would have wiped me out for days and have me struggling to even climb the stairs the next day, never mind go into another tough session. Continue reading “Mike’s Middle Distance Magic: It’s 2019!”