Ray Boardman, Author at Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

    • Ray Boardman

    Greek Yogurt Blueberry Muffins (Low Sugar Recipe)
    Chef Ray

    Chef Ray – Greek Yogurt Blueberry Muffins (Low Sugar Recipe)

    These delicious muffins are a great post training snack or an afterschool snack for the kids.

    Posted on Ray Boardman
    Tri Swim Coach
    Swim Sessions Triathlon Training

    Saturday Swim Session: Battle of the Titan’s Hackett vs Phelps

    In 2003 Grant Hackett and Michael Phelps spent a week training together when both were at the height of their international stardom. They pushed each other and challenged their swimming. This session is great for swimmers and triathletes preparing for longer, open water swims.

    Posted on Ray Boardman
    Fartlek Session
    Run Sessions Triathlon Training

    Friday Fartlek Run: The Running Channel’s 10k Interval Session C

    Building your ability to sustain higher speeds gives a number of physiological benefits to you. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.

    Posted on Ray Boardman
    10k Training Plan
    Run Sessions Training Plan Triathlon Training

    Tuesday Training Plan: Faster 5km 12 Week Training Plan

    Last week I had the privilege to arrive in Wellington just prior to the weekly Waterfront 5km series. I was on a school holiday road-trip with my 9 year old daughter and our ferry was due to arrive at the scheduled start time. With an athlete competing in the event and keen to catch up with other friends at the event, although I wasn’t in a position to have a bit of a run as well. We turned up in time to see some scorching times with three runners coming in under 16 minutes!!! My PB is 16:20 and that was from about 25 years ago!!!!

    Posted on Ray Boardman
    Healthy Recipe
    Chef Ray

    Chef Ray – Pear, Raisin and Carrot Muffins

    Chef Ray – Pear, Raisin and Carrot Muffins
    Full of fresh fruit and vegetables, as well as flavour these muffins go down a treat.

    Posted on Ray Boardman
    Tri Swim Coach
    Swim Sessions

    Saturday Swim Session: When Grant Hackett & Michael Phelps Take Each Other On In Training

    In 2003 Grant Hackett and Michael Phelps spent a week training together when both were at the height of their international stardom. They pushed each other and challenged their swimming. This session is great for swimmers and triathletes preparing for longer, open water swims.

    Posted on Ray Boardman
    Fartlek Session
    Run Sessions Triathlon Training

    Friday Fartlek Run: The Running Channel’s 10k Interval Session B

    Building your ability to sustain higher speeds gives a number of physiological benefits to you. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.

    Posted on Ray Boardman
    Zwift Workout
    Cycle Workouts Triathlon Training

    Wednesday Windtrainer Workout: Matt Bottrill’s Intensity and Cadence Mash Up

    Spending time riding at different cadences and intensities upto and including VO2 Max level will develop your top end speed and power, as well as give your Threshold power a bit of a boost as well as generating all round cycling strength. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

    Posted on Ray Boardman
    Swim Workout
    Ironman Training Training Plan Triathlon Training

    Tuesday Training Plan: 12 Week Ironman Swim PB Training Plan

    When you cross the finish line of your Ironman Swim, you will have swum faster than you have in previous attempts.
    Designed for Intermediate Ironman Athletes who are looking to compete in an Ironman event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR event.

    Posted on Ray Boardman
    Healthy Recipe
    Chef Ray

    Chef Ray – Massaman Curry with Jasmine and Pea Rice

    Chef Ray – Massaman Curry with Jasmine and Pea Rice
    Fresh and delicious this meal is packed full of flavour.

    Posted on Ray Boardman

    Training Plan of the Month – Aug 2020

    8 week Spin Fitness Training Plan

    This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.

    Spin Fitness

    Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.

    There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.

    Options based on how long you currently ride for:

    • less than 30 minutes,
    • 30-40 minutes,
    • 40-50 minutes,
    • 50-60 minutes, or
    • more than an hour.

    As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.

    After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.

    Click here for more info

    Book of the Month – September 2020

    This book is a great, in depth manual for how Peter Coe and David Martin developed elite British runners. It is written like an exercise physiology textbook, so it isn't an easy read but it is packed full of great detail on how to structure, prepare and periodise training plans.

    Coach Ray’s Latest Public Strava Sessions

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