April 2016 – Coach Ray – Qwik Kiwi Coaching

Saturday Swim Session: Sprints and other Strokes

These sessions will help develop your speed and feel for the water.

Friday Fartlek Run: 4x 1 Mile (200m Hard, 1,000m Solid, 400m Easy)

This session is a great way to develop race speed and a strong finishing kick. It is best done on an athletics track.

Wednesday Windtrainer Workout: Tabata

This session is a great way to develop your anaerobic capacity. It is perfect for road cyclists and mountain bikers.

Transforming Tash: Self-Respect

If I had the power to install one attribute 100% into my children and know that it would never falter it would be self-respect. Who…

Blog # 17 – Gaining Sponsorship And Giving Sponsorship Plus ANZAC Day

Hi blog followers, We are definitely getting closer now, which has meant some late nights during the week after training to finalise requirements as we…

Best of the Internet for Endurance Athletes: 24 April 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.dcrainmaker.com/2016/04/sea-otter-2016-power-meter-tidbits-stages-verve-infocrank.html…

Saturday Swim Session: Time Trials

Time Trials are a great tool to measure your performance and then compare it to your previous (or future) performances. But the biggest benefit comes…

Friday Fartlek Run: Half Marathon Pyramids

This session is a great way to enhance your speed endurance and is great for half marathon events.

Qwik-View: Naomi & Ash Whitehead (Team SwordFox)

QK: Congratulations to you both and the rest of team Swordfox, for your inspirational performance in the GODZone. Ash, I know you have come from…

Wednesday Windtainer Workout: 90sec Hill Reps

This session is a great way to develop your anaerobic capacity. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3…

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.