March 2019 – Coach Ray – Qwik Kiwi Coaching

How To Prepare For The Spring Challenge

You and your team mates have entered the Spring Challenge. Join this webinar to find out: What is involved. How to plan your training. How…

Chef Ray: Bliss Balls

These are a great wee post (or pre) training snack or simply something to add in for your work (or school) lunch.

Saturday Swim Session: Build 200’s to Develop Stamina

200’s a good distance to swim to build stamina, especially if the rest between is limited. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run: Neha’s Fartlek

Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. This is a perfect for runners and triathletes running events up to 10km in distance.

Thursday Training Plan: Getting Started in RUNNING Training Plan (BEGINNER 4 weeks – Start Any Monday) 4 Weeks to 4km

In 4 weeks time when you run 4km, you will have accomplished something very special.
Designed for Beginner runners who are looking to get started and improve their fitness to run 4km, the primary goal of this training plan is to get you STARTED.

Wednesday Windtrainer Workout: Road Cycling UK’s Sweet Spot Session

Riding at your Sweet Spot will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

UltraHumps: Finding Qwik Kiwi Through Coach Ray

Hello team and welcome to my Blog. Before I get into future plans for myself with Coach Ray I have chosen to write a few blogs with a difference. Last week I wrote about “Can Ya Do An Ironman”, this week I will refer to a period where I lost focus completely and without even being a Client, Coach Ray got me to a finish line when stumbling across me at an Ironman event…

Lisa’s Journey, Week 43: Don’t Forget To Mix It Up A Little!

I loved reading Ali’s blog (Ali’s Adventure – The Female Athlete). It was timely, as I actually sat here thinking about chocolate and how I…

Mike’s Middle Distance Magic: Back At It!

First off I’ll start this blog with how the last one was. I was pretty fed up and grumpy last week. Lack of training, lack…

Ali’s Adventure – Persistence And Dedication Pays Off

Success is the result of perfection, hard work, learning from failure and persistence. … Sometimes, you wonder whether the training is actually working. All 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.