3 + 2 + 1 = CHARITY Archives - Coach Ray

UltraHumps – Weather Bomb

Hi team Welcome to blog # 28. Well like most people I started back at work this week after a three week break over the…

UltraHumps: Injuries Are Creeping In

Hi Blog followers Well it is less than four weeks to go and the dreaded injuries have crept in resulting in two visits to the…

UltraHumps: Where Did My Toe Nails Go?

Hi Blog Followers Welcome to Blog # 16, as we draw closer to start of my journey of 3+2+1= Charity.

UltraHumps: Taupo’s Ultramarathon Trial Run as Preparation for Ultraman

Hello everyone and welcome to Blog # 15 as I continue my journey to the greatest challenge of my life, surpassing Ultraman Australia 2016 by…

UltraHumps: Another month has disappeared

Hi Blog Followers Another week or rather month has ticked by as I get closer to the start of the events in December, with the three events towards…

UltraHumps: Race Acceptances

Hi Blog followers Well I made it. Secretly I felt positive that I would get selected for Ultraman Australia to compete in the gruelling 515…

UltraHumps: Wild Weather and Training Later in the Day

Hi Blog followers Well another week and another week of completing training without disruption, as we head towards the six events of 1306 kilometres for…

UltraHumps: Reflections from Ultraman

Hi Blog followers Another week closer with training for the infamous 3 + 2 + 1 = Charity – this being a total of 6…

UltraHumps – Training Challenges

Hi Team Welcome to Blog # 4 as we travel the journey with Qwik Kiwi’s Coach Ray to prepare me for the biggest challenge of…

Blog 3 – UltraHumps 3+2+1=Charity

Hi blog followers Well it has been an interesting week of training and receiving feedback from Coach Ray regarding where I have gone wrong in…

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.

by coach_ray_nz 10 months ago
TOP 10 SWIM SESSION This swim session is a great way to enhance your efficiency and technique swimming. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims. OPTION A - 200m WU; - 8x 50m (25m Drill/25m Swim); - 200m Easy swim focusing on Tech; - 8x 50m (25m Drill/25m Swim); - 200m Easy swim focusing on Tech; - 200m CD (1,600m) OPTION B - 400m WU; - 12x 50m (25m Drill/25m Swim); - 200m Easy swim focusing on Tech; - 12x 50m (25m Drill/25m Swim); - 200m Easy swim focusing on Tech;
by coach_ray_nz 10 months ago
TOP 10 RUN WORKOUT This is the perfect session to include after a base building phase of training when you are starting to include speed work. Speed work is an important training session for all runners, as well as triathletes, to make you faster. ‍♂️10min Level II WU; ‍♂️2x 90sec FAST Level V, 90sec Float Level II RI; ‍♂️4x 60sec FAST Level V, 60sec Float Level II RI; ‍♂4x 30sec FAST Level V, 30sec Float Level II RI; ‍♂️4x 15sec FAST Level V, 15sec Float Level II RI; ‍♂️10min Level II CD; ‍♂️10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #qwikkiwi
by coach_ray_nz 10 months ago
TOP 10 RUN WORKOUT This is the perfect session to include after a base building phase of training when you are starting to include speed work. Speed work is an important training session for all runners, as well as triathletes, to make you faster. ‍♂️10min Level II WU; ‍♂️2x 90sec FAST Level V, 90sec Float Level II RI; ‍♂️4x 60sec FAST Level V, 60sec Float Level II RI; ‍♂4x 30sec FAST Level V, 30sec Float Level II RI; ‍♂️4x 15sec FAST Level V, 15sec Float Level II RI; ‍♂️10min Level II CD; ‍♂️10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #qwikkiwi
by coach_ray_nz 10 months ago
Monday Motivation: For more FREE training advice check out www.CoachRay.nz
by coach_ray_nz 10 months ago
TOP 10 SWIM SESSION Stamina is a key requirement of any distance swimmer. There are a number of ways to develop your stamina. The most common method is to practise swimming long, steady swims. This is a great session for triathletes and open water swimmers to do to build their sustained speed. Option A ‍♀️400m W/U; ‍♀️8x 25m Drill; ‍♀️1,000m continuous Swim; ‍♀️200m C/D (1,800m) Option B ‍♀️400m W/U; ‍♀️8x 25m Drill; ‍♀️1,500m continuous Swim; ‍♀️200m C/D (2,300m) Option C ‍♀️800m W/U; ‍♀️12x 25m Drill; ‍♀️2,000m continuous Swim; ‍♀️200m C/D (3,300m) #swimsession #triswimcoach #swimcoach #Swimsessions #triswim #swim #swimtraining #qwikkiwi #coachray
by coach_ray_nz 10 months ago
TOP 10 RUN WORKOUT This is a great session to enhance your speed over both 5km and 10km. 10min Warm Up Level II; ‍♂️8-12x 200m Level V, 100m Level I-II RI; ‍♂️10min Cool Down Level II; ‍♂️10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #qwikkiwi #coachray
by coach_ray_nz 10 months ago
TOP 10 CYCLE WORKOUT This session is great for developing your fitness throughout the session. By following the variations of this workout over the next few weeks you can utilize Michael's workout to dominate a 40km TT later in the season. ‍♀️10min Warm Up Level II; 3x 10min Level IV, 5min RI Level II; ‍♀️5min Cool Down Level II; 10min Stretching #windtrainer #windtrainerworkout #zwift #zwiftworkout #windtrainerworkout #qwikkiwi #coachray
by coach_ray_nz 10 months ago
TOP 10 SWIM WORKOUT 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 ‍♀️400m W/U; ‍♀️8x 50m (25m Drill/25m Swim); ‍♀️10x 100m Swim, 20sec RI; Option B ‍♀️400m W/U; ‍♀️8x 50m (25m Drill/25m Swim); ‍♀️16x 100m Swim, 20sec RI; ‍♀️200m C/D (2,600m) Option C ‍♀️800m W/U; ‍♀️8x 50m (25m Drill/25m Swim); ‍♀️20x 100m Swim, 20sec
by coach_ray_nz 10 months ago
Friday Funny: For more FREE training advice check out www.CoachRay.nz
by coach_ray_nz 10 months ago
TOP 10 RUN WORKOUT This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhances your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from. 10min Level II WU; 4x 100m Level V, 100m Level II RI; 400m Level II RI; 2x 200m Level V, 200m Level II RI; 400m Level II RI; 1x 400m Level V, 400m Level II RI; 1x 800m Level V, 400m Level II RI; 1x 400m Level V, 400m Level II RI; 2x 200m Level V, 200m

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this: