Chef Ray – Banana Nut Butter Fudge
This is the perfect snack post training, just pull it out of the freezer when you get home. After having a shower it will have defrosted enough and will help replace the fuel used during your workout.
Chef Ray – Chilli Beef with Cashews and Greens
This meal is packed full of flavour, the sauce makes this meal.
Chef Ray: Chocolate Chickpea Cookies
It sounds crazy to make biscuits with chickpeas, but WOW does this work well. Watch friends and your children’s faces when they tell you how yummy they are and then advise them that they are made of chickpeas!!!
Chef Ray: Chargrilled Beef with Almond Pesto
Making pesto is simply and easy, and this recipe combines it with a nice hearty steak for protein.
Chef Ray: Pasta with Smoked Salmon
This is a fresh take on the classic version without the heaviness of cream and butter.
Chef Ray – Pork and Grilled Apple Quinoa
Apple goes so well with pork and this recipe is no exception.
Chef Ray – Banana & White Choc Muffins
These muffins are a great post-training snack or a lunch box filler.
Chef Ray: Flourless Chocolate Cake
This cake was easy to prepare and tasted great with plenty of flavour.
Chef Ray: Moroccan Chicken & Nutty Tabouleh
This meal provides a range of vitamin’s and minerals through the use a variety of fresh vegetables. The kick of spice gives this meal a nice tingle to the palate.
3 weeks ago
It sounds crazy to make biscuits with chickpeas, but WOW does this work well. Watch friends and your children's faces when they tell you how yummy they are and then advise them that they are made of chickpeas!!! Get the recipe from the link in my bio @Coach_Ray_NZ #qwikkiwi #coachray #food4athletes #foodforathletes #chocolatecookies #chickpeacookies- 6 days ago
I did a short recovery run at Hagley Park this morning and stopped to capture a few photos on the way. My legs feel pretty good. I kept moving as much as possible after yesterday's half marathon to move any lactic acid. Last evening I did mobility exercises and massaged my legs. I'm sure that contributed to them feeling good this morning. . . #hagleypark #christchurch #recoveryrun #park #runinthepark #nz #newzealand #runningterritory #travel #travelphotography #travelling #athleteonholiday #runner #running #qwikkiwi - 13 hours ago
Congratulations @robyn .williams.507 @queenstownmarathon goal completed. Onwards to @hawkesbaymarathon Read about Robyn's journey at the link in my bio. #QueenstownMarathon #coachray #QwikKiwi - 2 weeks ago
After a good number of leg reps in the gym yesterday, I gave myself permission to run at a pace that felt comfortable in the park run this morning. My legs had felt a bit sluggish in the warm up. So off we go. I didn't feel like I was smashing myself (absolutely gasping for air). My glutes feel strong and I remind myself that this is the benefit of doing workouts like yesterday. Long story short, today was my fastest time since getting back from holiday at the end of October. That was a pleasant surprise. . Photo credits - 7 days ago
When not many old people run the Canterbury Half Marathon this is what happens Certainly did not expect an age group win (women's 60-69). Wine and commemorative glasses woohoo. I'm not really a wine drinker, but I think I can make an exception Later I'm sure the wine glasses won't mind being filled with dark beer . I'm pretty stoked actually and my time wasn't too bad. . Thank you @videotestimonials .co.nz for kindly taking the first picture in this post on my cell and for the wee chat. . #winnerwinnerchickendinner #agegroup #agegrouper #canterburyhalfmarathon #pegasus #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 - 3 weeks ago
Another long run in my endurance pace zone done n dusted. It was a bit of a challenge in warm conditions and left me with a red face. I haven't actually run since last Thursday night, however I'm reasonably happy with the consistent pace. . Over the weekend I enjoyed my sister-in-law and her partner staying. I also had my work Christmas function which started at 11am on Saturday and finished at 11am Sunday although I didn't get home until the afternoon. Monday and Tuesday I worked in the garden before and after work as the weeds are responding to - 2 weeks ago
Hot run this morning with a few spots of rain. Thank goodness it was cloudy! Running into a strong northerly wind at times made me work hard. Red faced at the finish. Time for a soak in a bath of Epsom Salts before heading to work. . . #longrun #endurance #athlete #triathlete #duathlete #keepingactive #qwikkiwi #runner #running #run #runtraining #womenrunners #consistency #consistencyisthekey #oldandfit #fitover60 #keepingfit #redface #challengeroth - 7 days ago
Race day yay Well I am pleased with the result. I got a long run done last Tuesday and I had planned a short run once I started my road trip south, but that didn't eventuate. I didn't stress about it. I thought I'll walk if I have to, but I'll start and I'll finish. I did walk at the drink stations. I could taste the salt from the sweat on my face, so I drank electrolytes and tipped water of myself to cool off. It was very hot and windy. The tail wind was helpful but I found it - 3 weeks ago
Holding pace for a large number of reps, is always challenging and this session challenges you by throwing a series of sprints in the middle of things. You will reap the benefits of improved swimming threshold though, so the effort will be worth it. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims. Get the full details of this session from the link in my bio @coach_ray_nz #coachray #qwikkiwi #allfortheswim #swimsession #swimsessions #triswimcoach #triswimtraining
ALL OF THEM
With a membership through my new website, you don't purchase a single plan. You purchase a membership that grants you access to ALL my plans and you can pick and choose between them all.
As a founding member you will be rewarded with the absolute lowest price I will ever offer these training plans for.
This membership includes ALL my event training plans. You can pick and choose between them. If you are training for a marathon and are doing it 12 weeks after a half marathon that is in 10 weeks time. Start off with the 10 week half marathon plan and then load in the 12 week marathon training plan.
Plans available for all distances for triathlon, as well as running, cycling and swim specific programmes.