What The Fat? Recipes Blackwell & Ruth – Coach Ray

Chef Ray: Slow-Cooked Lamb Shanks with Mash

So soft and delishious it just fell off the bone.

Chef Ray: Creamy Cauli Mash

Nice and creamy, will go well with a stew.

Thursday Training Plan: Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week

Looking for an efficient way to crush your Ironman 70.3 goals? The Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week training plan is designed for busy athletes. In just 8 weeks, you’ll optimize your swim, bike, run, and recovery—without overwhelming your schedule. Get expert coaching, support, and a proven strategy to race-day success. Start today!

Tuesday Training Plan: Project 1:30 – Your Roadmap to a Sub-1:30 Hour Half Marathon (20 week training plan)

Train smart and break 90 minutes with Project 1:30 – a 20-week structured half marathon plan with coaching support, community, and proven results.

Thursday 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.

Thursday Training Plan: TriStrong – 8 Weeks to a Stronger, Faster You

Transform your triathlon performance with TriStrong! This 8-week strength training plan is designed for triathletes looking to increase power, endurance, and injury resistance. Build muscle, race faster, and become a stronger, more efficient athlete. Start your journey today!

Tuesday Training Plan: Triathlete’s Half Marathon Builder: An 18-Week Plan to Build Endurance, Speed, and Confidence for Your Off-Season Half Marathon

🏊‍♀️🚴‍♂️🏃‍♀️ Triathlete’s Half Marathon Builder 🏃‍♂️🚴‍♀️🏊‍♂️
An 18-Week Plan to Build Endurance, Speed, and Confidence for Your Off-Season Half Marathon

Ready to take your triathlon training to the next level, even during the off-season? Whether you’re an experienced triathlete or a passionate multisport athlete, this plan is designed to build your endurance and boost your speed as you prepare for a successful half marathon. 🏅

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.

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Monday's Brick: Dave Scott's Ironman 'Duathlon' Brick

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[…] this article here for...

Saturday Swim Session: Ironman 70.3 Swim Success - Taper Week

April 26, 2025 @ 7:00 AM

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Phil Mosley's Tempo Run Session to Boost your run fitness

April 25, 2025 @ 7:00 AM

Monday's Brick: Lance Watson's Ironman 70.3 Brick B

April 21, 2025 @ 7:00 AM

[…] a Smart-Trainer Session that...

Sunday Smart-Trainer Session: Easy Tempo -4

April 20, 2025 @ 7:00 AM

Coach Ray – Qwik Kiwi Coaching

Tag: What The Fat? Recipes Blackwell & Ruth

Chef Ray: Slow-Cooked Lamb Shanks with Mash

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Chef Ray: Creamy Cauli Mash

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Thursday Training Plan: Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week

Like this:

Tuesday Training Plan: Project 1:30 – Your Roadmap to a Sub-1:30 Hour Half Marathon (20 week training plan)

Like this:

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

Like this:

Thursday Training Plan: TriStrong – 8 Weeks to a Stronger, Faster You

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Tuesday Training Plan: Triathlete’s Half Marathon Builder: An 18-Week Plan to Build Endurance, Speed, and Confidence for Your Off-Season Half Marathon

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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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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

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