Coach Ray – Qwik Kiwi Coaching – Page 103 – Training for Excellence, with Excellent Training

Join Qwik Kiwi Coaching as you prepare for your next event

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time
Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression
Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)
Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable
Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)
Thursday Training Plan: Ironman 70.3 Unleashed: Your 24-Week Blueprint

Thursday Training Plan – 16 week Ironman NZ Training Plan

The Ironman New Zealand and Ironman 70.3 New Zealand are great events that is often described as a bucket list Ironman event. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for either beginner or intermediate triathletes who are looking to complete either Ironman NZ or Ironman 70.3 NZ in March next year, these plans will help you achieve your goals.

Wednesday Windtrainer Workout: Quad-Burning VO2 Max Bike Repeats

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists and mountain bikers.

Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)

This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme. Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.

Are you an Ironman who wants to Swim Faster?

I am looking for 10 Ironman or Ironman 70.3 athletes who want to swim faster. I am offering my 12 Weeks To An Ironman Swim PB for half price to ten athletes to swim faster. You will get a faster Ironman swim time guaranteed or your money back. I want to compare five athletes who swim my 3x per week programme to five athletes who swim my 4x per week programme to see which version is faster, and by how much? This is strictly limited to the first 5 people to apply in each category will get in and is only for the committed and dedicated athletes.

Chef Ray – Hasselback Apple & Pecan Crumble

Such a simple desert to make, the flavour of pecan mixes nicely with the apple.

Saturday Swim Session: Ledecky 400’s

Katie Ledecky dominated female distance swimming setting the World Record in the 400m, 800m and 1,500m Freestyle, and won five Olympic Gold Medals and 15 World Championships, more than any other female swimmer. This session was a staple leading into major championship events, and will benefit any triathlete or open water swimmer.

Friday Fartlek Run: Deek’s Quarters

This session is challenging, I make no bones about that, but it will make you FASTER. This session is great for runners and triathletes especially those running up to half marathon.

Wednesday Windtrainer Workout: Zwift Academy 2021 FTP Boost

Riding at your threshold is important to develop your ability to maintain your maximum steady state. Each rep starts with an anaerobic capacity effort to surge some lactic acid in your blood system, developing great tolerance. Then with Threshold efforts this represents you surging ahead in an even and then trying to stay away. This session is great for triathletes, road cyclists and mountain bikers.

Chef Ray – Chorizo Pan Pasta

With a hint of spice from the chorizo, crunch from the roasted kalo, vitamins a plenty from the veges this meal delivers fuel for your training.

Saturday Swim Session: Yuri Suguiyama’s Killer 1100’s for Mortals

Katie Ledecky dominated female distance swimming setting the World Record in the 400m, 800m and 1,500m Freestyle, and won five Olympic Gold Medals and 15 World Championships, more than any other female swimmer. A version of this session was a staple leading into major championship events, and will benefit any triathlete or open water swimmer.

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)

As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.