Lisa’s Journey – A ‘Qwik’ how, what and why summary of 2018…

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…

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Mikes Middle Distance Magic: Race shoes at the ready!

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…

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Sesame Seed Roasted Salmon with Stir-fried Vegetables

Chef Ray: Sesame Seed Roasted Salmon with Stir-fried Vegetables

A delicious and easy to prepare stir-fry that gives great flavour with perfectly cooked and marinated salmon for some quality healthy fats. Although I’m not…

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Tri Swim Coach

Saturday Swim Session: 250’s Followed By Sprints

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…

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Wednesday Windtrainer Workout: Cycling Weekly’s Turbo Threshold Session

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.

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Paul Newsome

Book of the Month January – Swim Smooth

Newsome, Paul & Young, Adam (2012) Swim Smooth: The Complete Coaching System for Swimmers and Triathletes 2nd Edition  Wiley Nautical Transform your technique and become…

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Chef Ray: Broccoli & Cauliflower Gratin with Sausage

This recipe is Keto approved. The Dijon mustard and thyme really bring out the flavours and is a great way to get vegetables into the…

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