Strength Training – Coach Ray – Qwik Kiwi Coaching

The Best Strength Exercises for Endurance Athletes

Strength training doesn’t need to mimic your endurance sport. Discover the key exercises I use with runners, cyclists, swimmers, triathletes, mountain bikers and multisport athletes to build whole-body strength. Learn why simple, progressive strength training can improve durability, support performance and complement your endurance training without unnecessary complexity.

How to Periodise Strength Training for Endurance Athletes

Learn how to periodise strength training throughout the season using a simple four-phase framework: **Strength Endurance, Basic Strength, Specific Power and Strength Maintenance**. Discover how the right strength training at the right time can improve performance, reduce injury risk and help you arrive at your key endurance event stronger and race-ready.

Do Endurance Athletes Really Need Strength Training?

Strength training has become increasingly popular among endurance athletes, but is it always necessary? Discover when strength training can improve performance, when aerobic development should take priority, and how recreational athletes can make the best use of limited training time while balancing performance, injury prevention, and long-term health.

Tuesday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)

🚴‍♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴‍♀️

Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner.

Tuesday Training Plan: TriStrong: 8 Weeks to a Stronger, Faster You

💪 TriStrong: 8 Weeks to a Stronger, Faster You 💥

Build power, prevent injury, and enhance your triathlon performance.

Are you ready to take your triathlon training to the next level? 🌊🚴‍♀️🏃‍♂️ TriStrong is your all-in-one solution to building the strength, power, and endurance you need to dominate your swim, bike, and run.

This 8-week strength training plan is built specifically for triathletes who want to improve their performance and reduce the risk of injury. With two progressive strength training sessions per week, you’ll progressively build the muscles and endurance needed for peak race-day performance.

Thursday Training Plan: TrailStrong – Strength Training for Confident, Powerful Riding (12 week – 3 gym sessions)

TrailStrong – Strength Training for Confident, Powerful Riding
Build Trail-Ready Strength in Just 12 Weeks 💪🚵‍♂️
Whether you’re climbing technical trails, powering through descents, or grinding out long days in the saddle, raw strength and control can make all the difference. TrailStrong is your 12-week strength training companion designed specifically for mountain bikers who want to ride stronger, more efficiently, and with greater confidence — without sacrificing time on the bike.

Thursday Training Plan: TriStrong – 8 Weeks to a Stronger, Faster You

Transform your triathlon performance with TriStrong! This 8-week strength training plan is designed for triathletes looking to increase power, endurance, and injury resistance. Build muscle, race faster, and become a stronger, more efficient athlete. Start your journey today!

Tuesday Training Plan: Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 24 week Plan)

🏋️‍♀️🏋️‍♂️ Build Swim Strength with Coach Ray’s 24-Week Strength Training Plan! 🏊‍♀️🏊‍♂️

Looking to boost your swimming performance? 🐬 This 24-week gym-based strength plan is tailored for beginner and intermediate swimmers who want to level up their strength and power in the water. 💪

Thursday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week – 3 gym sessions)

🚴‍♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴‍♀️
Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner.

Tuesday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)

7 Things to Practise Before Your First Sprint Triathlon

Preparing for your first sprint triathlon involves more than building fitness. Practising open-water swimming, transitions, brick sessions, race-day equipment and your pre-race routine can make the unfamiliar feel familiar. Discover seven practical things to rehearse before race day so you can arrive at the start line confident and prepared.

Your First Half Marathon: What to Expect Before, During and After Race Day

Your first half marathon is exciting, challenging and full of unknowns. Learn what to expect during training, race week and across the 21.1km itself, including pacing, fuelling, fatigue and recovery. With the right preparation, you can arrive at the start line confident, prepared and ready for the challenge.

How to Balance Swimming, Cycling and Running for Your First Triathlon

Learn how to balance swimming, cycling and running when preparing for your first triathlon. Discover why the three disciplines shouldn’t be treated as separate programmes, how to manage intensity and recovery, where to focus your training, and how to progressively bring swim, bike and run together for race day.

Are You Fit Enough for Your First Sprint Triathlon?

Thinking about your first sprint triathlon but wondering if you’re fit enough? Learn the swimming, cycling and running benchmarks that can help you decide whether you’re ready to begin race-specific training, what to work on if you’re not quite there yet, and how to take your next step with confidence.

How Long Should Your Long Run Be for a Marathon?

Your marathon long run needs to build the endurance and durability required for 42.2 kilometres without compromising the rest of your training. Learn why there is no magic distance, how to progress your long runs appropriately, and why consistency, controlled intensity, fuelling practice and recovery matter more than one monster session.

eBooks

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.