Race Day – Coach Ray – Qwik Kiwi Coaching

Clatters Chatter: Race Day

Waiting for the baton, anxiously gritting my teeth whether I would be ready for my team mate to come down the hill. We were in…

Clatters Chatter: Race Day!

2km to go, my lungs start to burn with lactic acid burning my esophagus, positioned 14th, telling myself “keep going you’ve got this.” As of…

Clatters Chatter: Race Day

“2 minutes to the start, my heart racing as I am getting ready for the starters gun.” Hey guys, today I will be talking about…

Pages: 1 2

Clatters Chatter: Race Day

This week I had one of my Races. The Tasman Secondary Schools Cross Country race. The one against all the high schools in the top…

Thursday Training Plan: Swim Fitness Builder 1.33 (3x swims per week) Training Plan

🌊 Dive Into Your Fitness Journey with Swim Fitness Builder 1.33! 🌊

Are you ready to make a splash back into the world of swimming? Introducing our exclusive eight-week program designed especially for you! Meet Swim Fitness Builder 1.33 – your ultimate guide to reclaiming your strength, confidence, and love for the water.

Tuesday Training Plan: Sprint Tri Supremacy: Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks

Sprint Tri Supremacy

Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks!

Are you ready to push your limits and achieve your best-ever sprint triathlon results? With Sprint Tri Supremacy, you’ll follow a comprehensive 20-week training plan designed for intermediate athletes looking to elevate their performance across swimming, cycling, and running.

This program isn’t just a training plan—it’s a complete coaching experience with expert guidance and all the tools you need to succeed.

Tuesday Training Plan: Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

🚴‍♀️🚴‍♂️ Faster Cyclist 4 Week Challenge 🚀

Ready to take your cycling to the next level? This 4-week program is designed for cyclists currently riding 40min to 1:20 hours for their long ride and training 3 times per week. Whether you’re looking to boost your power, improve endurance, or simply ride stronger, this structured plan will deliver real results.

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km sessions per week (25m/50m Pool)

As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now.

With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.

RideFit: Foundation — Get back in the saddle and rebuild your base fitness

Get back in the saddle and rediscover the joy of riding — at your own pace.
RideFit: Foundation is the perfect starting point for anyone new to e-biking or returning after time away from regular exercise. Over eight weeks, you’ll rebuild your base fitness, improve your endurance, and gain confidence with every ride.

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.

[…] running. Fartlek is a...

Friday Fartlek Run: 4×5-Minute Tempo Workout for Stronger Running

December 5, 2025 @ 7:00 AM

[…] Read more about the...

Monday’s Brick: Dermott Hayes Speed Brick #3 — Improve Your Transition Efficiency

December 1, 2025 @ 7:00 AM

[…] of my Level’s intensity...

[…] Session that you can do...

Sunday Smart-Trainer Session: 30min Single Leg Drills (SLD)

November 30, 2025 @ 7:00 AM

[…] this article here for...

Saturday Swim Session: Ruby5 Swim Success Formula – Week 5

November 29, 2025 @ 7:00 AM

Coach Ray – Qwik Kiwi Coaching

Tag: Race Day

Clatters Chatter: Race Day

Like this:

Clatters Chatter: Race Day!

Like this:

Clatters Chatter: Race Day

Like this:

Clatters Chatter: Race Day

Like this:

Thursday Training Plan: Swim Fitness Builder 1.33 (3x swims per week) Training Plan

Like this:

Tuesday Training Plan: Sprint Tri Supremacy: Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks

Like this:

Tuesday Training Plan: Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

Like this:

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km sessions per week (25m/50m Pool)

Like this:

RideFit: Foundation — Get back in the saddle and rebuild your base fitness

Like this:

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

Like this:

Top 20 Run Workouts From Coach Ray eBook

Like this:

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

Like this:

Top 20 Cycle Workouts From Coach Ray eBook

Like this:

Top 20 Swim Workouts From Coach Ray eBook

Like this:

Training Intensity

Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth

Getting started with Swimming: Week 4

T-Times for Swimming

Saturday Swim Session: T-Times

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: