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Saturday, July 02, 2022

Coach Ray – Qwik Kiwi Coaching

Training for Excellence, with Excellent Training
Coach Ray – Qwik Kiwi Coaching
Training for Excellence, with Excellent Training
  • About
  • eBooks
    • 12 Weeks to an Ironman Swim PB eBook
    • Top 20 Swim Workouts From Coach Ray eBook
    • Top 20 Cycle Workouts From Coach Ray eBook
    • Top 20 Run Workouts From Coach Ray eBook
    • Coach Ray’s Top 10 Healthy Recipes
  • Get Coached by Coach Ray
    • Coaching
    • Training Plans
  • Faster 5km – 28 Day Challenge
  • Qwik Kiwi Coaching Clothing

eBooks

Top 20 Swim Workouts From Coach Ray eBook

Top 20 Cycle Workouts From Coach Ray eBook
Top 20 Run Workouts From Coach Ray eBook
Coach Ray’s Top 10 Healthy Recipes

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Categories



Training Plans

FTP Power Boost

Thursday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 40min and 1:20 hours in duration and want three sessions per week.

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Tuesday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 8 week Plan – Start Any Monday)

Want to get fitter and stronger for your swimming. This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for swimmers who are beginner/intermediate level of experience with strength and conditioning and who are looking to develop their strength as you prepare to COMPLETE YOUR event in 8 weeks’ time.

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Thursday Training Plan – INTERMEDIATE IM-distance Training Plan (12wk Plan) HR Monitor Bike & Pace

When you cross the finish line of your Iron-distance event, you will have accomplished something very special.
Designed for Intermediate triathletes who are looking to complete an Iron-distance event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.

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Run Training Plan

Tuesday Training Plan – Beginner Half Marathon 23 week Training Plan 3x runs per week – Reusable & Start Any Week

When you cross the finish line of the Half Marathon, you will have accomplished something very special.
Designed for Beginner runners who are looking to complete their first half marathon event, the primary goal of this training plan is to prepare you to COMPLETE YOUR event.

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Westport

18 week Spring Challenge: North Island Training Plan starts 27-June-22

When you cross the finish line of the Te Anau Spring Challenge or Hawkes Bay Spring Challenge, you and your teammates have accomplished something very special.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from being involved in adventure racing for many years, and completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes & adventure racers.

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eBooks

Fartlek Run

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.

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Fartlek Run

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.

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Zwift

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.

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Zwift

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.

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Swim Sessions

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.

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What’s Happening On Instagram

  • After my ride this morning didn’t go well, @nerida132 dragged me out for a run this arvo. I love getting out in the West Coast bush ‍♂️‍♀️ #qwikkiwi #coachray
    by coach_ray_nz 6 days ago
    After my ride this morning didn’t go well,  @nerida132  dragged me out for a run this arvo. I love getting out in the West Coast bush ‍♂️‍♀️  #qwikkiwi   #coachray 
  • Monday Motivation: For more FREE training advice check out www.CoachRay.nz
    by coach_ray_nz 5 days ago
    Monday Motivation: For more FREE training advice check out www.CoachRay.nz
  • TOP 10 CYCLE WORKOUT This is a great workout that will develop your power and speed. It will provide benefit to both road cyclists, triathletes and mountain bikers. 10-15min WU Level II; 3x 1min Level III Cadence 100+, 2min Level II RI; 5min Level II; 12x 30sec Level IV, 30sec Level II RI; 10min CD Level II; 10min Stretching #windtrainer #windtrainerworkout #zwift #zwiftworkout #windtrainerworkout #qwikkiwi #coachray
    by coach_ray_nz 5 days ago
    TOP 10 CYCLE WORKOUT This is a great workout that will develop your power and speed. It will provide benefit to both road cyclists, triathletes and mountain bikers. 10-15min WU Level II; 3x 1min Level III Cadence 100+, 2min Level II RI; 5min Level II; 12x 30sec Level IV, 30sec Level II RI; 10min CD Level II; 10min Stretching  #windtrainer   #windtrainerworkout   #zwift   #zwiftworkout   #windtrainerworkout   #qwikkiwi   #coachray 
  • TOP 10 SWIM SESSION Your ability to sustain a fast pace is effectively determined by your Threshold pace. Make improvement in your threshold swimming pace and find yourself swimming faster for longer (assuming you have the prerequisite stamina). This is a great session for triathletes and open water swimmers to do to build their sustained speed. Option A 300m W/U; 8x 25m Drill; 12x 100m Swim on T+20sec; Option B ‍♀️400m W/U; ‍♀️12x 25m Drill; ‍♀️18x 100m Swim on T+20sec; ‍♀️200m C/D (2,700m) Option C ‍♀️800m W/U; ‍♀️12x 25m Drill; ‍♀️24x 100m Swim on T+20sec; ‍♀️200m C/D (3,700m) #swimsession #triswimcoach
    by coach_ray_nz 4 days ago
    TOP 10 SWIM SESSION Your ability to sustain a fast pace is effectively determined by your Threshold pace. Make improvement in your threshold swimming pace and find yourself swimming faster for longer (assuming you have the prerequisite stamina). This is a great session for triathletes and open water swimmers to do to build their sustained speed. Option A 300m W/U; 8x 25m Drill; 12x 100m Swim on T+20sec; Option B ‍♀️400m W/U; ‍♀️12x 25m Drill; ‍♀️18x 100m Swim on T+20sec; ‍♀️200m C/D (2,700m) Option C ‍♀️800m W/U; ‍♀️12x 25m Drill; ‍♀️24x 100m Swim on T+20sec; ‍♀️200m C/D (3,700m)  #swimsession   #triswimcoach 
  • Greys view of #aorakimountcook during my run today. I haven’t done any speed work since I got caught out by the altitude in Colorado. Time to get serious with my running again #faster5km #coachray #qwikkiwi ‍♂️
    by coach_ray_nz 4 days ago
    Greys view of  #aorakimountcook  during my run today. I haven’t done any speed work since I got caught out by the altitude in Colorado. Time to get serious with my running again  #faster5km   #coachray   #qwikkiwi  ‍♂️
  • TOP 10 RUN WORKOUT This session is a great session to sharpen you up to run a fast 5km or 10km race. Although it can be done at any time it is perfectly placed 4-6 weeks prior to your event. 20min Warm Up Level II; 10x 1 min Level V, 1 min RI Level I-II; 10min Cool Down Level I-II; 10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #qwikkiwi #coachray
    by coach_ray_nz 3 days ago
    TOP 10 RUN WORKOUT This session is a great session to sharpen you up to run a fast 5km or 10km race. Although it can be done at any time it is perfectly placed 4-6 weeks prior to your event. 20min Warm Up Level II; 10x 1 min Level V, 1 min RI Level I-II; 10min Cool Down Level I-II; 10min Stretching  #fartlekrun   #runfartlek   #runworkout   #runtraining   #runintervals   #qwikkiwi   #coachray 
  • TOP 10 CYCLE WORKOUT Spending time riding at the VO2 Max level will develop your top-end speed and power. This will strengthen your climbing and also build your ability to surge hard for the line or initiate a breakaway. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers. 10min WU Level II; 5x 5min Level V, 5min Level II; 10min CD Level II; 10min Stretching #windtrainer #windtrainerworkout #zwift #zwiftworkout #windtrainerworkout #qwikkiwi #coachray
    by coach_ray_nz 2 days ago
    TOP 10 CYCLE WORKOUT Spending time riding at the VO2 Max level will develop your top-end speed and power. This will strengthen your climbing and also build your ability to surge hard for the line or initiate a breakaway. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers. 10min WU Level II; 5x 5min Level V, 5min Level II; 10min CD Level II; 10min Stretching  #windtrainer   #windtrainerworkout   #zwift   #zwiftworkout   #windtrainerworkout   #qwikkiwi   #coachray 
  • Friday Funny: For more FREE training advice check out www.CoachRay.nz
    by coach_ray_nz 1 day ago
    Friday Funny: For more FREE training advice check out www.CoachRay.nz
  • TOP 10 SWIM SESSION 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. Option A ‍♂️200m WU; ‍♂️3x 50m 15sec RI; ‍♂️2x 75m Kick/Swim/Kick 15sec RI; ‍♂️100m build each 25; ‍♂️10x 25m 35sec RI; ‍♂️50m Easy; ‍♂️10x 25m 30sec RI; ‍♂️100m Easy; ‍♂️10x 25m 25sec RI; ‍♂️150m Easy; ‍♂️200m CD (1,850m) Option B ‍♂️300m WU; ‍♂️3x 50m 15sec RI; ‍♂️2x 75m Kick/Swim/Kick 15sec RI; ‍♂️100m build each
    by coach_ray_nz 1 day ago
    TOP 10 SWIM SESSION 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. Option A ‍♂️200m WU; ‍♂️3x 50m 15sec RI; ‍♂️2x 75m Kick/Swim/Kick 15sec RI; ‍♂️100m build each 25; ‍♂️10x 25m 35sec RI; ‍♂️50m Easy; ‍♂️10x 25m 30sec RI; ‍♂️100m Easy; ‍♂️10x 25m 25sec RI; ‍♂️150m Easy; ‍♂️200m CD (1,850m) Option B ‍♂️300m WU; ‍♂️3x 50m 15sec RI; ‍♂️2x 75m Kick/Swim/Kick 15sec RI; ‍♂️100m build each
  • TOP 10 RUN WORKOUT 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. 20min WU Level II; 8x 800m Level V, 2min RI; 10min CD Level II; 10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #qwikkiwi #coachray
    by coach_ray_nz 6 hours ago
    TOP 10 RUN WORKOUT 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. 20min WU Level II; 8x 800m Level V, 2min RI; 10min CD Level II; 10min Stretching  #fartlekrun   #runfartlek   #runworkout   #runtraining   #runintervals   #qwikkiwi   #coachray 

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