Saturday Swim Session: 100’s Followed By Sprints
This session develops your your stamina but getting you to swim a number of shorter reps with minimal rest between them. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Saturday Swim Session: Using Individual Medley Strokes to Improve Your Feel For The Water
Swimming strokes other than just Freestyle can benefit your feel for the water and develop your efficiency as a result. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Saturday Swim Session: 1,500m TT
This swim session is a great way to work on developing your sustained pace and stamina. 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.
Saturday Swim Session: Technique Drills To Make You A Better Swimmer
Drills are the perfect way to break down your stroke and focus on key aspects of it. Following this programme will develop your swimming to make you a better swimmer. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Saturday Swim Session: 100’s Followed By Sprints To Bring The Speed
Including a number of short intense reps after with a shortish rest period will develop your sustained speed (but not your pure speed). This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Thursday Training Plan: Ironman SWIM Training Plan (INTERMEDIATE 12 Week Plan) – Start Any Monday + Reusable
Designed for Intermediate Ironman Athletes who are looking to compete in an Ironman event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR event.
Saturday Swim Session: Drills & Technique to Enhance Your Swimming
If you can improve your efficiency you will swim faster and longer more easily. This session utilises Drills to improve your efficiency and is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Saturday Swim Session: Swim Golf to Improve Your Efficiency
If you can improve your efficiency you will swim faster and longer more easily. This session utilises Swim Golf to improve your efficiency and is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Saturday Swim Session: Mixing In Other Strokes
Incorporating a range of strokes into your swimming will help you develop the feel for the water, making you more effective with your freestyle. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
2 weeks ago Gotta love the private gym I go to with its outdoor area. This afternoon I did circuit training with my oldest granddaughter. I bet there are not many grandma/granddaughter combinations who work out together in the gym. I feel like we are on a level playing field. Age difference is irrelevant as we each work the hardest we can to reach our own personal goals. Today's circuit included Goblet squats. . . #timetogether #goals #gym #gymtime #gymopenallhours #granddaughter #circuittraining #waiweight #waiweightgym #strength #strengthtraining #muscles #muscle #gobletsquats #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner
3 days ago Dots in the sky this morning - hot air balloons. Although overcast, it was a perfect morning for them with very little wind - at ground level anyway! This is the Wesley Wing Church - part of Aratoi Museum in Masterton. It is often on my run route and was again this afternoon. I did an hour long run in my endurance pace zone. As a result of a much improved recent 5km result, my pace zones have changed. I managed to be inzone for 81% of the run, which I was very happy with. . . . #hotairballoons #athlete
2 weeks ago Warm up, 10x 100m Stride Outs on 60sec; Cool down was my training session this morning. I ran past Dish cafe on my way to the old Lansdowne School field. It takes me the warm up 10 minutes to get there and run part of the field before it's time to do the stride outs. . . #strideouts #intervals #100m #repeats #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwiendurancetraining #dedication #consistencyisthekey #consistency #fitover60women #maturerunner #womenrunners #mizuno #fitover60 #oldandfit
1 day ago Images courtesy of Karen Ellis taken at this morning's Greytown Woodside Park Run. The @wairarapaballoonfestival balloons landed adjacent to our run course. What a spectacular sight. How many park run venues can equal this I wonder? . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #parkrun #parkrunnz #hotairballoons @mymasterton @parkrun .nz @nztravelmagazine @greytownvillage @n #nz #newzealand
4 days ago Got buzzed by these guys during my run yesterday. #omakaairshow tough tempo session. It’s been a while. #qwikkiwi #coachray
1 week ago Beautiful cloud colour at 6.30am today as I got ready to run to the track to do 6x 800m. It was a taxing session. Because of a recent great 5km run, my pace zones have been reset. I didn't make it into the V02 zones (Level 5) today but was reasonably consistent with each rep. 10min Warm Up Level II; 6x 800m Level V, RI equal to the target time for the 800m; 10min Cool Down Level II; #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #trackworkout
Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan)
This 16 week programme will take you through challenging sessions that will build your speed and power in order to develop your FTP by the end of the programme.
Designed for an intermediate cyclists and triathletes aiming to get faster. The primary goal of this training plan is to prepare you to CYCLE FASTER.