Qwik Kiwi Archives

March 7, 2017March 6, 2017

Coach Ray’s Suffering: Dilemmas & Wairua Warrior Training

I’ve still got no idea what I’ll do next. I’m keen to get up to Rotorua and offer to pace the marathon as I have done many times. I want to do the Christchurch marathon and/or the Wellington or Nelson marathons. My best time of 3:00:20 was done in the Dunedin marathon. If I target that, it gives me more time to train. I could focus on some half marathons for a bit and try and get my time down and run a PB (1:22 which I ran twice in 2005). I’m not sure what I want to do. All of the above isn’t an answer I’d accept from my athletes so I won’t accept it from myself. Anyway this is the training I’ve been doing……..
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February 7, 2017May 11, 2017

Coach Ray’s Suffering: All Good Things Must Come To An End

Follow me on my Half Ironman Buller Marathon training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.

This week started off really well, but then things started going downhill. After some nights of poor sleep and the accumulation of training fatigue, my body started showing signs of cracking. So I needed to focus on maintaining my fitness and resting up as part of my taper to optimise my performance.

As you can see from my Performance Management Chart above my fitness (blue line) has been building for a while and my fatigue (pink line) hasn’t been allowed to drop. This has meant that my form (yellow line) hasn’t really risen. By taking some easier days at the end of the week I’ve got the pink line dropping and yellow line climbing.
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January 31, 2017May 10, 2017

Coach Ray’s Suffering: Big Week Prior to Taper

Follow me on my Half Ironman Buller Marathon training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.

This week is my biggest training week before cutting back a bit next week and a full taper the following week. Also with the weekend being Nelson Anniversary my partner and I went glamping (in a caravan rather than tent) in Kaiteriteri for the weekend and rode some of the local mountain biking trails over there. Continue reading “Coach Ray’s Suffering: Big Week Prior to Taper”

January 24, 2017May 10, 2017

Coach Ray’s Suffering: A Week with the Kids

Follow me on my Half Ironman marathon training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.

Now that I’ve committed to running the Buller Marathon, that is where my training is focused.

This week my partner and I took a week off work so we can spend time with our respective kids. With it being the school holiday’s we each had our children from our respective ex’s this week. This worked out really well as we headed over to Marlborough and had quality time with them during the week. We went to the beach, the aquarium in Picton and a few other things that were good for the soul.

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January 10, 2017April 20, 2017

Coach Ray’s Sufferings: A Week of Camping

Follow me on my Half Ironman marathon training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.

Now that I’ve committed to running the Buller Marathon, that is where my training is focused.

With New Year’s now behind us and I’m just sitting back chilling and relaxing whilst away camping with family and friends, I found time each day to get out and do some training.

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December 13, 2016April 18, 2017

Coach Ray’s Sufferings: What a Long Week

Follow me on my ~~Half Ironman~~ training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.

Unfortunately with the cancellation of the Wellington Half I’m still trying to decide what I’m going to do with myself event wise.
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December 6, 2016April 18, 2017

Coach Ray’s Sufferings: Consistency of Training

Follow me on my Half Ironman training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.

Unfortunately with the cancellation of the Wellington Half I’m still trying to decide what I’m going to do with myself event wise.
Continue reading “Coach Ray’s Sufferings: Consistency of Training”

November 22, 2016April 18, 2017

Coach Ray’s Sufferings: Earthquake Disruption

Follow me on my Half Ironman training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.

As I touched on last week, BOOM…we got what has now been declared a 7.8 magnitude earthquake!!! That was a jolt of a start to the week. As such my week got thrown around a bit. My training wasn’t too successful, but I did force myself to get out the door and do something each day, sometimes it was just putting together the 30 minutes late in the day for the sake of getting something done. Continue reading “Coach Ray’s Sufferings: Earthquake Disruption”

October 6, 2016March 9, 2017

7 Weeks to the Jules Taylor Wines Marlborough Women’s Triathlon

I’ve prepared a twelve week training programme to prepare you for the Jules Taylor Wines Women’s Marlborough Triathlon. Each Thursday I will post it here for you follow along with. This programme started Monday 5 September 2016. The first weeks of the programme can be found:

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September 29, 2016February 27, 2017

8 Weeks to the Jules Taylor Wines Marlborough Women’s Triathlon

Continue reading “8 Weeks to the Jules Taylor Wines Marlborough Women’s Triathlon”

Categories

Coach Ray / Qwik Kiwi Reviews

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

I’m 9wks into a beginner running program. And I’ve gone from not having exercised for over a year (plus being well over weight), to being able to jog 5km. I didn’t believe I could do it. But Ray’s knowledge and planned schedule is definitely proving me otherwise. So if you want to get started... Ray’s your Coach!!👍🏼

Lisa Harris

2018-07-20T09:23:07+0000

Ive only been with Ray for 4 weeks but already can feel an improvement In my performance. Its great to have my schedule planned correctly and has taken the guesswork out of each workout and put the fun back in. Ive found him very encouraging and supportive and as an older new runner this is important in building up my confidence. Really looking forward to the coming years running. Thanks Ray!

Sheila Faithfull

2018-05-09T07:31:00+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

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

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