November 2016 – Coach Ray – Qwik Kiwi Coaching

Wednesday Windtrainer Workout: Match-Burning Intervals

This workout is great for developing your anaerobic fitness and is perfect for road racers and mountain bikers.

Chef Ray: Chickpea & Vegetable Curry

This is a delicious and healthy curry that will become a family favourite at your place. Although I’m not a qualified chef I do like to…

Coach Ray’s Sufferings: Getting into a Routine

Follow me on my Half Ironman training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded. Unfortunately with the cancellation of the Wellington Half…

UltraHumps: The Coach – Qwik Kiwi’s Ray Boardman

Hi Blog Followers and welcome to another week This week is in closing of training and heading to the events of game on!

Best of the Internet for Endurance Athletes: 27 Nov 16

Each Sunday I’ll post my ‘best of’ list in a number of categories from the inter-webs. Other weeks can be found here. Click on the…

Saturday Swim Session: 300’s

Swimming reps of 300s can provide a good balance between speed and endurance swimming.

Friday Fartlek Run Session: Progressive Run

This is a great way to incorporate some speed work into your long run and prepare you for some hard running at the end of…

Chef Ray: Japanese Beef Tataki

This is a quick, simple and healthy dinner recipe. Serve with a salad or cooked broccoli. Although I’m not a qualified chef I do like…

Wednesday Windtrainer Workout: Sitting/Standing Hill Reps

This is a great workout for developing both climbing ability and also your top-end fitness, enhancing your VO2 Max.

Coach Ray’s Sufferings: Earthquake Disruption

Follow me on my Half Ironman training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded. As I touched on last week, BOOM…we got…

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.