March 2021 – Page 2 – Coach Ray

Friday Fartlek Run: 3-2-1 Hill Reps

Hill reps are a great way to develop specific running strength and enhance your VO2 max and your anaerobic energy system. This is a great session to develop strength for all runners and triathletes upto and longer than marathon distance.

Wednesday Windtrainer Workout: Zwift Academy Tri 2020 Aerobic Threshold Development

Riding at a sustained pace below your Threshold is referred to as Tempo training. This session builds 36 minutes of riding at your Tempo intensity into it. This is great for triathletes, especially long course athletes, but also road cyclists and mountain bikers who intend to ride solo to victory.

Chef Ray – Bean Bruschetta

BOOM 💥 this hit the spot for lunch. Qwik and easy to prepare and tasted great to boot.

Science on Sunday: Personal Best Times in an Olympic Distance Triathlon and a Marathon Predict an Ironman Race Time for Recreational Female Triathletes

When an athlete hasn’t done an Ironman event previously what time do you think they can do? Tough questions because they have never done the event before (often they haven’t done something similar) and are stepping into the great unknown. Rüst et al has attempted to answer this for female athletes (who make the bulk of Qwik Kiwi athletes).

Saturday Swim Session: Emma-Kate Lidbury’s Baseline Swim

This baseline session is a good solid session to develop more than just fitness. It is a good benchmark that can be repeated every four to six weeks to measure performance improvement. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

Friday Fartlek Run: 3/2/1 Miles Threshold

Spending time running at Threshold intensity will build your ability to hold a fast pace and tolerate lactic acid. This session gets easier as you work your way through it. It involves running six miles at threshold intensity and is great for improving your performance over 10km to half marathon distance and longer.

Tuesday Training Plan: 28 Day Faster Cycling Training Plan

2021 is the year to improve your FTP. I’ve got a great plan for you to enhance your FTP over just 28 days. Guaranteed.
This programme is designed for cyclists of all abilities that want to improve their FTP.

Wednesday Windtrainer Workout: Zwift Academy Tri 2020 Endurance Strength Development

Low cadence efforts develop muscular force within the muscle fibres. Tempo training is a great training tool and when done at a low cadence will help build strength. This type of training will benefit longer more sustained efforts road cyclists that will attempt to break away for a solo ride to victory, half Ironman and Ironman distance athletes, as well as Mountain Bikers doing longer events.

Tarawera 100 Mile Ultramarathon: Return of the Fat Wood Pigeon

I had a failed attempt at the TUM Miler in 2020 due to my body rebelling against me at the Titoki aid station (I projectile vomited five times) which I took as a sign to call an end to my first go at a miler. This was about 9 or 10 weeks after a hernia op so my time on feet etc weren’t where I wanted them to be. Being a stubborn type of I immediately set my sights on TUM Miler 2021.

Book of the Month March 2021 – Run With Power

I’ve been running with a Stryd Power Meter for coming up 4 years. This book is the absolute bible for training with a running power meter.

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

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.

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.