April 2017 – Coach Ray – Qwik Kiwi Coaching

Best of the Internet for Endurance Athletes: 30 Apr 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: Drills

This swim session is a great way to work on developing your swim technique. This session is perfect for Ironman and Olympic distance triathletes or people doing…

Friday Fartlek Run: 4x 5min Threshold Runs

This session is a great way to increase your Threshold running pace. This is a great workout for someone training for 5km or 10km.

Run with Power: Types of Power

We live in a three dimensional world and power also operates in a 3D world. Unlike on a bike where we are only interested in…

Wednesday Windtrainer Workout – 8x 3min

This session is great for developing a high VO2 Max which will enable you to have a higher top speed and greater athletic potential. This is…

Coach Ray’s Sufferings: Into the Weight Room I Go

After being away with the family over Easter and spending Easter Monday driving, this weeks training kicked off on Tuesday. I’m helping a work colleague…

UltraHumps: Ultraman Australia – A Support Perspective

When John Humphries, AKA UltraHumps ,told me he was competing in UltraMan Australia I wondered just what he was doing and why. Back to back…

Saturday Swim Session: 100’s and 50’s

This swim session is a great way to enhance your speed and threshold pace. This session is perfect for Ironman and Olympic distance triathletes or people doing…

Wednesday Windtrainer Workout – Cadence Boost

Use this qwik workout to develop a fluid and efficient pedalling technique. This is great for all cyclists including mountain bikers and triathletes.

UltraHumps and Missing Out On Easter Eggs

Hi Team and welcome to Blog # 40. Gee the weekly blogs are flying by and the date of the ‘1‘ for my 3+2+1=Charity is getting closer.…

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.