Coach Ray

Training for Excellence, with Excellent Training

Cycle Training

Lisa’s Journey, Week 46: Holiday Time!

Wooohoo, last day of Term One! I love that feeling. I actually delete the alarm off my phone – not sure why, as you can obviously just turn it off. I think I just like to make a statement to…

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan)

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Lisa’s Journey, Week 41: Is The Grass Greener On The Other Side…?

I promised myself I’d have a better week this week. I’d really get stuck in and make my ‘Training Peaks (TP) pie graph nice and green. Turn of events is seeming like this may not happen. I try not to let it get to me, but it is super frustrating, especially when you know you have an event coming up, but sometimes that’s just life.

Mike’s Middle Distance Magic: It’s Kitchen Sink Time! Arghh

I’ve left writing this blog till lunch time Friday, mainly as this week has been a bit of a washout so far! I missed my long run Monday, did flexibility Tuesday, missed my swim Wednesday. So what to write about!…

Lisa’s Journey, Week 40: My 40th (Week), Feels Like I Should Have Cake & A Party…

40 weeks, 280 days, approximately nine months since starting this blog and journey. I can’t say this blog gets any easier to write, but the journey does somewhat. My only hope is someone reads it and if they haven’t started their journey that they do. You… do!!

Lisa’s Journey, Week 38: Ray to the Rescue!

This week was much the same as the last… you know, I go for my ride and if I remember, I get a photo for the blog, it’s enjoyable to be out as I like biking more than running. But have found myself fantasising about running, while I’m biking. I guess it’s because I can’t!

Marcus gets Graperide success

Marcus Hull has been training with me on and off since 2004. Targeting cycling events such as Graperide and the Lake Taupo Cycle Challenge. I caught up with him after the Graperide to ask him about why he got success…

Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6 week Plan – Start Anytime)

Want a 20% increase in FTP over 6 weeks? Functional Threshold Power (FTP) is a key determinant of endurance cycling performance. Following this 6 week programme has given my athletes an average of 18.8% improvement in their FTP. I got a…

Wednesday Windtainer Workout: 90sec Hill Reps

This session is a great way to develop your anaerobic capacity. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3 triathletes.

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