Coach Ray

Training for Excellence, with Excellent Training

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Triathlon Training

Thursday Training Plan – 6 Week Functional Threshold Power (FTP) CYCLING Training Plan

“Training for excellence, with excellent training.”

Functional Threshold Power (FTP) is a key determinant of cycling fitness. By enhancing your FTP by definition you will be a fitter, faster cyclist. You will increase your FTP by ~14.8% by following this programme.

Designed for Intermediate cyclists and triathletes who are looking to enhance their FTP, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it. Athletes using this programme typically average a 14.8% increase in their FTP over the 6 weeks. Some have seen as high as 20% enhancement of their FTP.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of cyclists and triathletes to sporting success.

Being 6 weeks in duration (you can start this programme any time and reuse it), this plan starts with a FTP test and also includes one in Week 6 so you can see your improvement. Each week contains a long ride, a higher intensity session and a steady ride. You will build up to a 3 and a half hour ride.

Prior to using this plan, you should be able to cycle comfortably for two hours.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

This programme is available in two versions. One using a Power Meter and the other using a Heart Rate Monitor.

Power Meter Training Plan

Heart Rate Monitor Training Plan

Questions? Please visit us on the web at or email myself directly at:

Training for another race distance? We also have training plans for various cycling and triathlon events, too.




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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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