Coach Ray – Qwik Kiwi Coaching – Page 180 – Training for Excellence, with Excellent Training

Ali’s Adventure – Getting Race Ready

I love this end of the game, the countdown to race day. Two weeks out and the sessions have got fun, and hard. But that’s…

Chef Ray: Winner, Winner, Chicken Dinner (Roast Chicken) with Green Vegetables & Rich Roast Gravy

I was cooking dinner for the extended family the other day and my daughter whose 8th birthday it was wanted 3C’s….Chicken, Carrots and Chips.

Saturday Swim Session: Utilising the Pull Buoy To Improve Your Swimming

The Pull Buoy is a great tool (that is often over relied upon) to enhance your swimming. The biggest benefit comes from your ability to the focus on your arms whilst using it, rather than relying on it to float your legs higher. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run: Special K’s – Sit-n-Kicks 5km

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Clatters Chatter: Injury Woes

‘NO!!!’, I have picked up an injury. This week has been all about rest and recovery and trying to get fit and well. I will…

Intensity For Running

Intensity is the key to the success of your running. By training at the correct intensities, we can manipulate the physiological responses your body gets.…

Wednesday Windtrainer Workout: Emma-Kate’s Bike Power Booster

This is a windtrainer session that is great for a developing your threshold power or intensity. Although targeted at Half Ironman or Ironman 70.3 triathletes it will also benefit other triathletes, mountain bikers and road cyclists too.

UltraHumps: Desert Rider

As the readers of the fabulous Qwik Kiwi blogs will know, I am in a location where you have to train with making do with…

Lisa’s Journey, Week 50: The ‘Golden Week’

I have found this week pretty enjoyable. I walked plenty and enjoyed it. Glenorchy is a small wee place, but it is cool because everything…

Mike’s Middle Distance Magic: Another One About Consistency!

I’m quite happy with how this week has gone. I’ve mentioned a few times about consistency and I thought I had it right. However there…

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.