Coach Ray

Training for Excellence, with Excellent Training


Saturday Swim Session: 400’s To Develop Stamina

Using short rest intervals and longer reps forces the body’s aerobic energy system to be utilised for this session and as a result enhanced. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: Build 200’s to Develop Stamina

200’s a good distance to swim to build stamina, especially if the rest between is limited. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Ali’s Adventure – Persistence And Dedication Pays Off

Success is the result of perfection, hard work, learning from failure and persistence. … Sometimes, you wonder whether the training is actually working. All the hours in the saddle, laps of the pool, miles on the trails. The days when…

Ali’s Adventure – The Female Athlete

This is not a sob story post, or an icky post. More of a ‘understand your own physiology’ post. As a woman trying to train to the best of my ability, it has been important to learn a few things about how my body is affected by monthly hormone changes (more so now I’m into the 40+ category) and how that in turn affects how and when I can train, and the adaptations I have to make during the different phases. In addition to that, I have recently learnt about nutrition and the female body, and how vital this can really be week to week.

Top 10 Gifts For Swimmers

With the lead in to Christmas well on the way and Christmas decorations starting to go up (I’ve even heard my first Christmas Carol), it’s time to look at what are my picks for the ten best gifts for swimmers.

Invictus Games Summary by Nicki Fairbairn

Pre Opening Ceremony: Friday 19 October 2018 Rowing training was held at the Quay Centre and for our training session we had an honorary coach, Eric Murray, who came in to give us some tips. (I have been scratched from…

Lisa’s Journey, Week 25: Just dive right in…

I am wondering if I’m actually going to be able to do this Triathlon only because I’ve not run in a while now.  Two weeks to the day actually (feels like a month).  All I can say is that I’m…

Coach Ray’s Sufferings: I Get Over One Thing Then Get Struck Down With Another!!!

Last week I slowly started getting back into training after my mountain bike crash, and so that was my plan to continue that through this week. I was up in Auckland for a week of professional development and with traffic considerations I…

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