muesli Archives - Coach Ray - Qwik Kiwi Coaching

Chef Ray: Homemade Muesli

This is my main breakfast, which I eat most mornings. Store in an air tight container once cooled. Although I’m not a qualified chef I do…

Chef Ray: Healthy Homemade Muesli

This is a yummy, healthy, home-made muesli recipe that doesn’t take long at all.

Thursday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 3 hours +

4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!

Tuesday Training Plan – Fitness Swimming Training Plan (Beginner/Intermediate 12wk Plan) 4 swims per week – Start Anytime

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/INTERMEDIATE 18-week Plan – Start Any Monday)

Want to get fitter and stronger for your swimming, cycling, and running? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for triathletes who are beginner/intermediate level of experience with strength and conditioning who are looking to develop their strength as you prepare to COMPLETE YOUR event in 12 weeks’ time.

Tuesday Training Plan – 4 Week Running Speed Boost (Reusable and start any week)

4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.
Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER.

Thursday Training Plan – Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6 week Plan – Start Any Monday

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks, you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who need a short sharp boost to their training over 6 weeks. This plan will lift your FTP qwikly over the next 6 weeks.

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 5 days ago
TOP 20 SWIM SESSION Swimming 300m reps is a unique distance and it is great to develop your open water race speed. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims. Option A ‍♀️200m WU; ‍♀️8x 50m Drill/Swim; ‍♀️3x 300m Build 1-3 40sec RI; ‍♀️6x 25m SPRINTS 10sec RI; ‍♀️200m CD (1,850m) Option B ‍♀️400m WU; ‍♀️8x 50m Drill/Swim; ‍♀️4x 300m Build 1-4 40sec RI; ‍♀️8x 25m SPRINTS 10sec RI; ‍♀️200m CD (2,400m) Option C ‍♀️1,000m WU; ‍♀️8x 50m Drill/Swim; ‍♀️6x 300m Build 1-3 40sec RI; ‍♀️12x 25m SPRINTS 10sec RI; ‍♀️200m CD
by coach_ray_nz 5 days ago
@gozwift #sandandsequoias route. Ran out of time to complete it a couple of days ago so just rode today until it was done. ‍♂️ #qwikkiwi #coachray
by coach_ray_nz 4 days ago
TOP 20 RUN WORKOUT This is a challenging session that will develop you ability to push harder with each rep, as you get plenty of recovery. The hard and fast reps will build your speed. 10min Warm Up Level II; 6x 1 mile Level IV (aiming for your 10km pace), 3-4min RI; 10min Cool Down Level I-II; 10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #qwikkiwi #coachray
by coach_ray_nz 4 days ago
Early start to the day to get a run in. Day 6 #postCOVID ‍♂️ #coachray #qwikkiwi
by coach_ray_nz 3 days ago
Monday Motivation: For more FREE training advice check out www.CoachRay.nz
by coach_ray_nz 3 days ago
TOP 20 CYCLE WORKOUT This session is a great way to develop your average power for endurance events. It's perfect for triathletes, road cyclist and also mountain bikers. 20min Warm Up Level II; 3x 30sec Level V+, 4:30min Level II RI; 3x 20sec Level V+, 4:40min Level II RI; 10min Cool Down Level II; 10min Stretching #windtrainer #windtrainerworkout #zwift #zwiftworkout #windtrainerworkout #qwikkiwi #coachray
by coach_ray_nz 2 days ago
TOP 20 SWIM SESSION 100s are a great distance to improve your speed and if you repeat them enough you will also enhance your endurance and stamina. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims. Option A ‍♀️200m WU; ‍♀️8x 50m (25m Drill/25m Swim); ‍♀️8x 100m Build 1-4, 20sec RI; ‍♀️4x 50m (25m Drill/25m Swim); ‍♀️200m CD (1,800m) Option B ‍♀️400m WU; ‍♀️8x 50m (25m Drill/25m Swim); ‍♀️12x 100m Build 1-4, 20sec RI; ‍♀️8x 50m (25m Drill/25m Swim); ‍♀️200m CD (2,600m) Option C ‍♀️600m WU; ‍♀️12x 50m (25m Drill/25m Swim); ‍♀️20x 100m
by coach_ray_nz 1 day ago
Not feeling % this morning but got a lap of the #twobridgesloop completed in @gozwift ‍♂️ #coachray #qwikkiwi
by coach_ray_nz 23 hours ago
TOP 10 RUN WORKOUT This is a great session that will develop speed, lifting your pace at VO2 Max. Speed work is an important training session for all runners, as well as triathletes, to make you faster. 10min Level II WU; 3x 30sec Level V; 90sec Level II RI; 30sec Level V; 75sec Level II RI; 30sec Level V; 60sec Level II RI; 30sec Level V; 45sec Level II RI; 30sec Level V; 30sec Level II RI; 30sec Level V; 15sec Level II RI; 10min Level II CD; 10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #QwikKiwi #CoachRay
by coach_ray_nz 4 hours ago
Thursday Testimonial: Mike Catton "Ray has helped me loads over the past couple of years. His knowledge and enthusiasm are second to none. At times I honestly don't know what I could have done without his help." Join the Squad too https://www.coachray.nz/get-coached-coach-ray/

Coach Ray – Qwik Kiwi Coaching

Tag: muesli

Chef Ray: Homemade Muesli

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Chef Ray: Healthy Homemade Muesli

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Thursday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 3 hours +

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Tuesday Training Plan – Fitness Swimming Training Plan (Beginner/Intermediate 12wk Plan) 4 swims per week – Start Anytime

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Thursday Training Plan – Triathlon Strength Training Plan (BEGINNER/INTERMEDIATE 18-week Plan – Start Any Monday)

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Tuesday Training Plan – 4 Week Running Speed Boost (Reusable and start any week)

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Thursday Training Plan – Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6 week Plan – Start Any Monday

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Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

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Top 20 Run Workouts From Coach Ray eBook

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Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

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Top 20 Cycle Workouts From Coach Ray eBook

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Top 20 Swim Workouts From Coach Ray eBook

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