Food Guide – Coach Ray – Qwik Kiwi Coaching

Chef Ray: Slow-Cooked Lamb Shanks with Mash

So soft and delishious it just fell off the bone.

Chef Ray: Falafel Salad

A mixture of flavours transports you to the Mediterranean.

Chef Ray: Tuna Tacos

So qwik and simple to prepare. You can prepare it up to 3 days in advance and store it in the fridge.

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.

Tuesday Training Plan: Swim Fitness Improver Training Plan (18wk INTERMEDIATE Plan – 2,000m-3,000m sessions) 3x/wk

Take Your Swimming to New Heights: Swim Fitness Improver for Intermediate Swimmers.
Attention, intermediate swimmers! If you’re logging 2,000m to 3,000m per session and are determined to enhance your performance, our Swim Fitness Improver training plan is tailor-made for you.

Thursday Training Plan: Ironman 70.3 Unleashed: Your 12-Week Blueprint

Ironman 70.3 Unleashed: Your 12-Week Blueprint to Peak Performance
Are you an intermediate triathlete looking for a structured, proven plan to build endurance, strength, and speed for your next Ironman 70.3?

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.

[…] this article here for...

Saturday Swim Session: Tour de Cure Session 4

April 19, 2025 @ 7:00 AM

[…] is a Swedish term...

Friday Fartlek Run: Steve Trew's Speed Under Pressure Plus

April 18, 2025 @ 7:00 AM

[…] Read more about the...

Monday Brick: Phil Mosley's Olympic Distance Speed Brick

April 15, 2025 @ 7:35 AM

[…] Each week I will...

April 14, 2025 @ 9:49 PM

[…] of my Level’s intensity...

Monday's Brick: Torsten Abel's Sprint Brick B

April 14, 2025 @ 7:00 AM

Coach Ray – Qwik Kiwi Coaching

Tag: Food Guide

Chef Ray: Slow-Cooked Lamb Shanks with Mash

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Chef Ray: Falafel Salad

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Chef Ray: Tuna Tacos

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

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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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Tuesday Training Plan: Swim Fitness Improver Training Plan (18wk INTERMEDIATE Plan – 2,000m-3,000m sessions) 3x/wk

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Thursday Training Plan: Ironman 70.3 Unleashed: Your 12-Week Blueprint

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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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