Triathlete – Coach Ray – Qwik Kiwi Coaching

Chef Ray: Tandoori Lamb Cutlets with Fresh Salsa

Flavoursome, delishious and qwik to prepare, these cutlets went down a treat.

Monday’s Brick: Gale Bernhardt’s Duathlon Brick

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout is perfect to build your off season fitness for a triathlon or for a targeted build up towards a 10/40/5 Duathlon.

Monday’s Brick: Gale Bernhardt’s Old School Tempo Brick

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout is perfect to build your off season fitness for sprint and Olympic Distance Triathlons, as well as Ironman 70.3 events.

Saturday Swim Session: Steve Tarpinian’s Olympic Tri Main Set 2viii

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a fast pace that you can sustain. This session will benefit triathletes of all distances up to Ironman 70.3, as well as other open-water swimmers.

Monday’s Brick: Chris Foster’s Brick 1

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session is perfect to build your off season fitness for sprint and Olympic Distance Triathlons.

Saturday Swim Session: Steve Tarpinian’s Sprint Tri Main Set 2vi

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing the intensity as you work through the workout, but maintaining the Rest Interval (RI). The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water swimmers.

Monday Brick: Dave Scott’s Advanced HFH Brick #1

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session includes a number of VO2 max intensity efforts to stimulate your top end speed, as well as a mile at tempo effort at the end which will help you run qwikly off the bike. This session is a great session for anyone preparing for an Ironman 70.3 or a full Ironman.

Saturday Swim Session: Steve Tarpinian’s Olympic Tri Main Set 2iii

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps of different distances at different intensities. The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water swimmers.

Saturday Swim Session: Steve Tarpinian’s Olympic Tri Main Set 2ii

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps of different distances at different intensities. The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water swimmers.

Saturday Swim Session: Steve Tarpinian’s Olympic Tri Main Set 2i

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps of different distances at different intensities. The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water swimmers.

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.