February 2017 – Page 4 – Coach Ray

Friday Fartlek Run: Sev Special

This session is a great way to enhance your speed for 5km and 10km events.

Week 3: 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…

Chef Ray: Cobb Salad

The tangy taste of the dressing combines well with the fruit in this salad. It’s flavoursome and healthy to boot. Place about 1 cup of…

Wednesday Windtrainer Workout: Microburst Intervals

This session is a great way to develop your sustained speed and is perfect for road cyclists, triathletes, and mountain bikers.

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%.

Thursday Training Plan: Ironman 70.3 Unleashed: Your 24-Week Blueprint

Unleash Your Potential with Ironman 70.3 Unleashed: Your 24-Week Blueprint
🏊‍♂️🚴‍♀️🏃‍♂️ Are you ready to conquer the Ironman 70.3 like never before? Welcome to Ironman 70.3 Unleashed: Your 24-Week Blueprint, meticulously crafted by seasoned triathlon coach and athlete, Ray Boardman.

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.

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Friday Fartlek Run – Lance Watson’s Short Hill Reps A – Coach Ray – Qwik Kiwi Coaching

April 19, 2024 @ 8:00 AM

[…] myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc...

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

April 18, 2024 @ 7:00 AM

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable) – Coach Ray – Qwik Kiwi Coaching

April 16, 2024 @ 7:00 PM

[…] Each week I will...

Monday Brick: Triathlon Taren’s Basic Brick Sequence B – Coach Ray – Qwik Kiwi Coaching

April 15, 2024 @ 5:23 PM

Monday Brick: Triathlon Taren’s Basic Brick Sequence C – Coach Ray – Qwik Kiwi Coaching

Coach Ray – Qwik Kiwi Coaching

Month: February 2017

Friday Fartlek Run: Sev Special

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Week 3: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

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Chef Ray: Cobb Salad

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Wednesday Windtrainer Workout: Microburst Intervals

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

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

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

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

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Thursday Training Plan: Ironman 70.3 Unleashed: Your 24-Week Blueprint

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

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Top 20 Run Workouts From Coach Ray eBook

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

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Top 20 Cycle Workouts From Coach Ray eBook

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Top 20 Swim Workouts From Coach Ray eBook

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Training Intensity

Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth

Getting started with Swimming: Week 4

T-Times for Swimming

Saturday Swim Session: T-Times

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