February 2017 – Coach Ray – Qwik Kiwi Coaching

Coach Ray’s Suffering: What Next?

After my Buller Marathon attempt, I needed a wee break from training as I got stuck into some work project both for Qwik Kiwi and…

UltraHumps: Training in Taupo for Ironman

Hi Blog Followers Welcome to Blog # 33 as I inch my way closer to Ultraman Australia, but not before completing my second Iron distance in two weeks as part…

Best of the Internet for Endurance Athletes: 26 Feb 17

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: 800’s

Swimming 800m reps is a great way to develop your threshold pace of swimming. They are perfect for Ironman and Olympic distance triathletes or people doing…

Saturday Swim Session: 800’s

Swimming 800’s can develop your endurance very effectively for both triathlons and Ocean Swimming events.

Friday Fartlek Run: Alberto’s 300’s

This session is great to improve speed for all runners and is used by legendary runner and coach Alberto Salazar on a regular basis with his runners…

Chef Ray: Chicken Tikka Masala

This meal provides plenty of flavour as well as a good serving of carbohydrates and protein. Garnish with chopped cilantro. Serve in bowl as a…

Week 6: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for…

Wednesday Windtrainer Workout: Gale Bernhardt’s Miracle Intervals Session 1

This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road cyclists, and also mountain bikers.

UltraHumps: Challenge Wanaka – Called Challenge for a Reason!

Hi Team and welcome to Blog # 32 Coach Ray kindly allowed me to delay the write up due to focusing on Challenge Wanaka. This is the…

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.