Wednesday Wind Trainer Workout: Cadence Builds
This session will develop your ability to step up your leg speed.
Wednesday Wind Trainer Workout: 1-2-3-4-3-2-1min Pyramid
This session will enhance your VO2 max or how much oxygen your body can consume at its maximum effort.
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If you have a question you would like Coach Ray to answer then fill in the form below. Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in…
Wednesday Wind Trainer Session: 2x 15min Down/Up Intervals
This session will enhance your pedalling technique.
Wednesday Wind Trainer Session: 5/4/3/2/1min Hills
This session will enhance your leg strength and climbing ability.
Wednesday Wind Trainer Session: 4x 8min Threshold Intervals 2min RI
This session will enhance your ability to tolerate and clear lactic acid. This is a really great session to develop your race fitness and allows you to tolerate lactic acid. The short recovery, allows a drop in lactic acid, but not…
Wednesday Windtrainer Workout: 5x 4min VO2 Max Intervals
This session will enhance your top end speed and ability to recover from hard efforts.
Wednesday Wind Trainer Session: 30min Single Leg Drills (SLD)
A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.
Wednesday Wind Trainer Session: Big Gear Intervals
Each week I will post a Wind Trainer session that will take you less than 60 minutes to complete that will enhance your cycling.
by coach_ray_nz 4 hours ago
Day 2 of the 10k A Day feeling good 5 days to go ♂️ #coachray #qwikkiwi- by coach_ray_nz 5 days ago
Having been a bit poorly the last couple of weeks, I had a walk yesterday and felt good enough to - by coach_ray_nz 1 month ago
Quick spin in the #torturechamber to clear the legs out and clocked up enough time to level up to Level - by coach_ray_nz 1 month ago
good old Pace Calibration Run (PCR), this used to be a stable when I was coached by @sweat7sam and has - by coach_ray_nz 1 month ago
Milla even gave me a wave today, compared to last time we ran and hiked around here ♂️ #coachray #qwikkiwi - by coach_ray_nz 1 month ago
My swim times are coming along nicely as we move into the winter season here in NZ ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
Great morning here on the coast to cruise through a long run ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
Beautiful morning for a couple of drill sets working on swim technique ♂️ #coachray #qwikkiwi - by coach_ray_nz 1 month ago
Having missed an opportunity to visit #niagarafallscanada when I was in #toronto I was pleased to see an opportunity to - by coach_ray_nz 2 months ago
Morning ride at @bikeglendhu sessioning #mattandgary #optimusclimb #kakarikiclimb this is a pretty good alternative than being in Taupo for @ironmannz - by coach_ray_nz 2 months ago
Good wee blat down to Butcher’s Creek on the Roxburgh Gorge Trail ♂️ #qwikkiwi #coachray - by coach_ray_nz 2 months ago
It’s always good to challenge ones self. I haven’t done a drop like this in a long time, not that - by coach_ray_nz 2 months ago
I don’t necessarily enjoy swimming other strokes but I know it’s good for my swimming. Two IM order sets into - by coach_ray_nz 2 months ago
Great evening to get out and about amongst the autumnal trees for a run ♂️ #qwikkiwi #coachray - by coach_ray_nz 2 months ago
With @ironmannz being postponed to an as yet undetermined and unannounced date due to COVID restrictions here in NZ I’ve - by coach_ray_nz 2 months ago
Short, hard ride this morning. Too many things to do and not enough time to do them. This session was - by coach_ray_nz 2 months ago
Just because @ironmannz probably won’t go ahead doesn’t mean I can’t take this stead for a smash session to get - by coach_ray_nz 2 months ago
Great day here on the coast to do my last tough run before @ironmannz 70.3 ♂️ short and sweet but - by coach_ray_nz 2 months ago
I was deceived about how gentle this climb was. Rather than a gentle climb it was up, down into a
28 Day Faster Cyclist Challenge
This programme will improve your FTP and enhance your cycling fitness. Designed for Beginner & Intermediate cyclists and triathletes who are looking to improve their cycling fitness.
I'm so certain that you will be improve your FTP I have given it a 100% money back guarantee if you haven't improved your FTP over the month. I don’t care what your excuse for not improving over the duration of the month…..
- I didn’t do any training…..
- It was raining…..
- It was windy…..
- I slept in…….
I’ll still give you a 100% refund.