Chef Ray Archives - Coach Ray - Qwik Kiwi Coaching

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. Although I’m not a qualified chef I do like to pretend I’m…

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. You can also cook these in the oven if…

Chef Ray: Lime & Lemongrass Dressing

This is a flavoursome dressing that bring a zing to any salad. Although I’m not a qualified chef I do like to pretend I’m on…

Chef Ray – Flourless Chocolate Cake

Easy to make, these cakes were a desert hit with the kids and full of flavour. Let cakes cool to touch or chill in the…

Chef Ray – Spiced Fish with Beetroot Raita

This meal combines fresh fish with fresh vegetables with a touch of spice. Delicious and fresh. Although I’m not a qualified chef I do like…

Tuesday Training Plan – 8-Week Swim Fitness Builder Training Plan (3 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Thursday Training Plan – Triathlon Strength Training Plan (Beginner 10 Week Plan – Start Anytime) BW Programme

Want to get fitter and stronger without the hassle of spending time in a gym This bodyweight strength and conditioning programme requires no equipment and can be done anywhere utilising your body weight as the resistance.
Designed for triathletes who are beginners with strength and conditioning who are looking to develop their strength as you prepare to be FITTER & STRONGER in 10 weeks’ time.

Tuesday Training Plan – Running Strength Training Plan (Beginner 10 Week Plan – Start Anytime) BW Programme

Want to get fitter and stronger without the hassle of spending time in a gym This bodyweight strength and conditioning programme requires no equipment and can be done anywhere utilising your body weight as the resistance.
Designed for runners who are beginners with strength and conditioning who are looking to develop your strength as you prepare to be FITTER & STRONGER in 10 weeks’ time.

Thursday Training Plan – Century Cycle Training Plan (INTERMEDIATE24wk – Start Any Monday) Sunday Event, Power-based 4x/wk

When you’ve completed your 100-mile (160km) Century, you will have accomplished something special.
Designed for Intermediate cyclists who are looking to participate in a century cycling event, the primary goal of this training plan is to prepare you to COMPLETE 100 mile (160km) Century FASTER than previously.

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

Want to get fitter 3and 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.

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 4 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 4 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 4 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 4 months ago
Monday Motivation: For more FREE training advice check out www.CoachRay.nz
by coach_ray_nz 4 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 4 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 4 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 3 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 3 months ago
Friday Funny: For more FREE training advice check out www.CoachRay.nz
by coach_ray_nz 3 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

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