Pip took on the challenging Mission Mount Somers Marathon, facing steep climbs, technical descents, an injured ankle and tight cut-off times. In this post-race debrief, Coach Ray explores her training, nutrition, pacing and mental resilience, sharing valuable lessons for runners preparing for their next mountain or trail-running adventure.
View More Mission Mount Somers Marathon: Pip’s Story of Endurance, Resilience and Getting the Job Done ποΈπββοΈ
Jasper Philipsen Performance is a short, structured indoor cycling workout featuring progressive intensity changes and two demanding finishing efforts. Inspired by a Zwift Tour Fever session, this 31-minute workout challenges cyclists to manage their pacing, recover between intervals and develop controlled high-intensity power within a balanced endurance training programme.
View More Sunday Smart Trainer Session: Jasper Philipsen Performance β A Short, Sharp Cycling Workout π΄π₯
Improve your triathlon swimming with three structured workouts designed to develop freestyle technique, endurance and sustainable speed. This week’s Saturday Swim Session features Qwik Kiwi Performance Swim Sessions 04, 05 and 06, combining technique drills, 1,000m endurance efforts and 200m intervals to help you swim faster and more efficiently.
View More Saturday Swim Session: Build Swim Efficiency, Endurance & Sustainable Speed With Three Structured Workouts
Learn how to finish cycling workouts strong by improving pacing, endurance and power consistency. Discover why starting too hard can compromise your final intervals, how to maintain smooth cadence and technique as fatigue builds, and why proper recovery and fuelling help you execute every workout effectively from start to finish.
View More Learn to Finish Strong: How to Build Cycling Endurance and Stop Fading at the End of Your Workouts
Take on The Wringer Plus, a demanding 45-minute indoor cycling workout featuring twelve 45-second Level V++ efforts with progressively shorter recoveries. Build high-intensity cycling power, improve your ability to repeat hard efforts, and develop fatigue resistance as recovery time decreases. Can you maintain consistent power through all twelve repetitions?
View More Sunday Smart-Trainer Session: The Wringer Plus
Improve your cycling technique by keeping your upper body quiet. Learn how relaxed shoulders, stable hips and smooth pedalling can improve control and reduce unnecessary movement. Discover practical tips for maintaining good posture, developing cadence skills and riding more efficiently, even as fatigue builds during challenging indoor cycling workouts.
View More Keep Your Upper Body Quiet: How Better Cycling Technique Can Improve Efficiency and Control
Qwik Kiwi athlete Jess Bray ran an impressive 3:04 in her first Dunedin Marathon, finishing fourth woman despite no marathon-specific taper. Discover how she managed the wind, pacing, fuelling and growing fatigue, and why the biggest lessons from her marathon debut were about mindset, self-belief and racing her own race.
View More 3:04 in Her First Marathon: What Jess Learned at the Dunedin Marathon
Learn why easier gears can make you a better cyclist. Discover how gear selection influences cadence, torque and technique, why 90β100rpm is useful for most riding, and how training across different cadence ranges can develop smoother pedalling, better control and greater adaptability on the road and indoor trainer.
View More Donβt Fear Easy Gears: Why Spinning Faster Can Make You a Better Cyclist
Recovery days are an essential part of cycling training. Easy Level II rides can reduce training stress, maintain movement and help prepare you for your next quality session. Learn why recovery isnβt wasted training, when complete rest may be better, and how easier days support consistent long-term cycling performance.
View More Recovery Days Are Training Too: Why Easy Days Help You Become a Better Cyclist
Build your VOβ max with Testing is Training, Training is Testing, a challenging 58-minute smart-trainer workout. Progress through Level III, Level IV and Level V before tackling six maximal one-minute efforts, developing high-intensity cycling fitness while discovering how much power you can produce when the real challenge begins at the end.
View More Sunday Smart-Trainer Session:Β Testing is Training, Training is Testing