Coach Ray

Training for Excellence, with Excellent Training

Swim Training

Beginner Training Swim Sessions Triathlon Training

Swim 300m Reps to Develop Your Stamina

This is the fourth session as we build your fitness to a new 1,500m PB. Start with the first session and then work through the second session and then the third session three to four days apart, prior to doing this session, before continuing on…

Beginner Training Swim Sessions

200’s to Enhance Your Threshold Speed

This is the third session as we build your fitness to a new 1,500m PB. Start with the first session and then work through the next session after three to four days prior to doing this session, before continuing on with the session that…

Beginner Training Swim Sessions Triathlon Training

Use Drills to help you Swim Qwiker

This is the second session as we build your fitness to a new 1,500m PB. Start with the previous session and then in three-four days time do this session, before continuing on with the session that will be sent through to you…

Beginner Training Marathon & Half Marathon's Training Methodology Triathlon Training

Periodisation of Training: Weekly Periodisation Part 1

Periodisation is a term used by coaches and sports scientists alike to describe the concept of varying training load and/or stimulus to maximise the benefits for their athlete(s). This can happen at many different levels weekly, monthly or yearly. The…

Beginner Training Marathon & Half Marathon's Training Methodology Triathlon Training

Rest and Recovery: How to Recover from Racing and Training Better

Does your training and racing leave you tired and shattered? Want to get back up and going quicker after events or training sessions? There are a range of things you can do to assist with recovering from events and training…

Beginner Training Chef Ray Cycle Workouts Marathon & Half Marathon's Run Sessions Swim Sessions Triathlon Training

Ask Coach Ray

If you have a question you would like Coach Ray to answer then fill in the form below. Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in…

Beginner Training Marathon & Half Marathon's Sports Medicine/Rehab Triathlon Training

Exercise Associated Muscle Cramp (EAMC)

There are a number of causes of cramp, but the most likely that we as runners, cyclist and swimmers are going to be dealing with is the phenomenon known as Exercise Associated Muscle Cramp (EAMC). There is often assumed to be…

T-Times for Swimming

T-Time for Swimming Your T-Time is a method for determining how much rest you get for a repetition of swimming. It is based on your general fitness and ability to swim a repeated 100m effort. It is not based on…

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