May 2020 – Coach Ray – Qwik Kiwi Coaching

May Madness Sale – All Item’s $50 with FREE World Wide Shipping

What crazy times we live in………… With today being the last day of May, I’m having a May Madness Sale, getting rid of some old…

Chef Ray – Vegetable and Ricotta Fritters with Capsicum Salsa

Qwik and easy to make, this recipe can easily be doubled if making for more than one person.

Saturday Swim Session: John Wood’s Endurance Workout

This is a great session that develops specific endurance for triathletes and open water swimmers.

Friday Fartlek Run: 5k Predictor

Running a fast kilometre reps not only gives you the physiological benefit of enhancing your VO2 Max, but it can also be a great way of predicting your 5km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.

The Down Side To Optical HR Monitors

Back in 2016 I wrote a very opinionated piece about Why I DON’T like Optical HR Monitors. Four years ago is a lifetime in the sports tech world. This is an updated feature about them.

When it comes to recording reliable Heart Rate (HR) data, the best way to do so is with a strap around the chest. That is after all where the heart is in the body. But I realise that not everyone particularly females, like wearing a HR strap. The strap gets in the way and can be uncomfortable with a bra, or just annoying being around the chest.

Wednesday Windtrainer Workout: Marni’s Speed Pyramid

This session is a great way to develop your functional threshold power. It is a great session for all cyclists including triathletes and mountain bikers.

Mike’s Middle Distance Magic: The Long Run Is Important!

From my previous posts my biking is going great! Really seeing improvements and feeling good, unfortunately running has gone quite so well!

Chef Ray – Beef, Broccoli & Tomato Stir-Fry Curry

A kick of flavour, the zing of citrus, the bite of curry, with a serving of protein and carbs.

Friday Fartlek Run – 7x 2:30/1:30/0:45 VO2 Max Intervals

This session develops your VO2 max and involves some intense running. This is a perfect session for runners and triathletes running events between 5km & 10km.

Wednesday Windtrainer Workout: 5x 4min Hill Reps

This session is a great way to develop your strength and climbing power, making you stronger and more efficient when racing on the flat.

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.