March 2016 – Page 3 – Coach Ray

Best of the Internet for Endurance Athletes: 13 March 2016

Each Sunday I’ll post my ‘best of’ list in a number of categories from the inter-webs. Other weeks can be found here. Technology/Equipment Blogs http://www.220triathlon.com/gear/tri-suits-what-to-look-for/10829.html#.Vt8bb_AdN5k.facebook What…

Testimonial: Shayne Nation

Having not done any swimming since my last Ironman race 6 years prior, and battling a back injury in which I was facing surgery, I decided to take on the Lake Taupo Across Lake Swim to help with motivation to train and get in shape.
Ray has coached me through numerous endurance events, including two Ironman races, and so I approached him once again for help with this swim. In the 8 weeks Ray had to coach me, he programmed training that not only got me over the finish line, but also consistently took into consideration any difficulty I came across with my back injury.

Getting started with Swimming: Week 2

Over the next few weeks, I’ll post a series of workouts to assist you to improve your swimming. These sessions are targeted toward beginners who…

Friday Fartlek: 6 by X

This session is similar to this workout from October but instead of being based on distance it is based on time. This session can be done instead…

Friday Fartlek Run: 10x 100m Stride Outs

This session is a great way to enhance your technique as well as speed and efficiency. All runners can benefit from this session including ultrarunners and triathletes as it’s a perfect recovery run.

Di Chesmar – 10 Years With Team Qwik Kiwi

Email to Raymond Boardman: I am considering entering the Scorching Bay “Try” on 2 April 2006. I would like to participate in an open swim class (or classes) and would appreciate any information you are able to give on these. I am a young 50-year-old and competed in one triathlon last year (SHE women’s triathlon in Palmerston North) which had a pool swim of 300m.

Wednesday Windtrainer Workout: Descending Intervals

The session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT).

Austin Powell’s Testimonial for Coach Ray

“I joined Qwik Kiwi in August this year, I had in mind to do Ironman in March 2016 and I decided that I’d tried other forms of remote coaching. Then I really needed someone who had done it and had put other people through it and so that is why I ended up with Qwik Kiwi. Since then I’ve done a wee bunch of duathlons, triathlons, and the half ironman in Rotorua and I’m looking forward to doing Ironman in March.

Sports Psychology: How to Set Goals and Achieve Them

What do you need to do to achieve your goal? Are your goals SMART enough? What to do if you don’t achieve your goals. Lewis…

Transforming Tash: Self-Blame

It’s been easy to blame someone else. To blame a lifes challenge that came out of nowhere. To blame anyone or anything except the one…

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

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.

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.