2020 – Page 11 – Coach Ray – Qwik Kiwi Coaching

Chef Ray – Beef Massaman Curry

Beef Massaman Curry
This is a meal packed with flavour and spice.

Saturday Swim Session: Swim Smooth’s Perfect Pyramid

This is a steady endurance building session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their endurance.

Friday Fartlek Run: Sweat Elite’s 10k Predictor A

Running 2km reps are long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.

Wednesday Windtrainer Workout: 30-20-10 Intervals G

Riding at your VO2 Max 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.

Chef Ray – Turmeric Ginger Beef Bowl

Turmeric Ginger Beef Bowl
Fresh and full of colour, this meal is also packed full of flavour and vitamins.

Saturday Swim Session: Auburn Sprint Set

A session packed full of sprints can really build your VO2 max and tolerance of lactic acid later in the session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their technique.

Friday Fartlek Run: RtT 800’s

Running reps of 800m are very popular for developing speed across all race distances from 5km through to the marathon. This is a perfect session for runners and triathletes running across all distances.

Wednesday Windtrainer Workout: 30-20-10 Intervals F

Chef Ray – Lamb Steaks with Beetroot Relish

The beetroot combines with the traditional flavours of lamb nicely for this delicious recipe.

Saturday Swim Session: Daniela Ryf’s 6k Session

This is a solid session that will help build both your strength and endurance. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their technique.

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.