Chef Ray – Curried Veges with Grilled Steak and Coconut Rice
This meal is packed full of flavour, the curry makes this meal.
Chef Ray – Asian Steak Tacos with Bok Choy Slaw
This is a great way to deliver the taste of Asia with a slight Mexican style.
Chef Ray – Buffalo and Sweet Potato Tacos
These were fantastic taco’s with just the right amount of kick. These are great to take on the road or to work as a lunch. Just put the segments in separate containers and then make when it’s time to eat.
Chef Ray: Flourless Chocolate Cake
This cake was easy to prepare and tasted great with plenty of flavour.
Chef Ray: Grilled Chicken and Mash Gratin with Mustard Sauce
This meal brings together a number of elements to create a complete meal. From: Freer, Chrissy (Jul 2017) Stretch It Out! in: Healthy Food Guide
Chef Ray: Ham Tortilla with Tomato Salad
Qwik and simply to prepare this is something that can be whipped together using up left overs.
Chef Ray: Greek Potato & Feta Cake
A great vegetarian/vegan recipe where the feta gives a great punch of flavour to the potatoes. From: Dixon, Jeremy (2012) The Revive Cafe Cookbook 2
Chef Ray: Lime & Lemongrass Dressing
This is a flavoursome dressing that bring a zing to any salad.
Chef Ray – Flourless Chocolate Cake
Easy to make, these cakes were a desert hit with the kids and full of flavour.
Chef Ray – Spiced Fish with Beetroot Raita
This meal combines fresh fish with fresh vegetables with a touch of spice. Delicious and fresh.
- 4 weeks ago
A beautiful sunny ☀️ day to go for 11km on the #westcoastwildernesstrail my @garminnz told me my performance was improving - 4 weeks ago
I noticed a few trees in blossom during this morning's "not a parkrun run". How did the run feel? Good - 3 weeks ago
#dontgiveup #onwardsandupwards some apt advice in @gozwift @gozwiftausnz for tonight’s ride through the French country side. 🚴♂️ #coachray #qwikkiwi - 2 weeks ago
Joined the Surf Life Saving Club for some training tonight. Great to be pushed with some intensity in the session. - 4 weeks ago
Some more quality time on @gozwift @gozwiftausnz whilst finishing watching @superleaguetriathlon #amsterdam 🚴♂️🏃♂️🏊♂️ #coachray #QwikKiwi - 2 weeks ago
@matt_reido challenged me to a 1.5 mile TT to see how much I can hurt no one on the road - 4 weeks ago
Lazy 20km through Paris on @gozwift @gozwiftausnz this evening 🗼🚴♂️ #QwikKiwi #coachray - 1 month ago
Good session on @gozwift this evening. First time up #boxhill and that false summit is a killer 🤣 🚴♂️ @gozwiftausnz - 1 week ago
Squeezed in a run today. I was grateful for the wind to keep me cool, but on the last 2 - 2 weeks ago
Great view of an Austrian sunset tonight in Innsbruck in @gozwift @gozwiftausnz then a view of the Alps in the
8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.
There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.
Options based on how long you currently ride for:
- less than 30 minutes,
- 30-40 minutes,
- 40-50 minutes,
- 50-60 minutes, or
- more than an hour.
As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.
After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.