Ray Boardman, Author at Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Ray Boardman

Wednesday Windtrainer Workout: 2020 Zwift Academy VO2 Development

This is a solid session that really taxes your VO2 Max system. Within this session the duration of your reps builds testing you for long as you work through the session. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Tuesday Training Plan: 6 week Faster Cycling Training Plan

2021 is the year to improve your FTP. I’ve got a great plan for you to enhance your FTP over the next 6 weeks. Guaranteed.
This programme is designed for cyclists of all abilities that want to improve their FTP.

Saturday Swim Session: Broken 150’s

I’ve been working on a new Fitness Swim Training Plan to improve your swimming over 8 weeks. The sessions for this programme are between 1,500m and 2,100m long and there are three sessions each week. I’ve got variations of the training plan for people who can complete four or five swims each week, as well as for people who can only fit two swims per week. As well as a 12, 16 and 20 week variation of the programme. This session is a key session in the programme.

Friday Fartlek Run: Pete Magill’s Hill Rep Progression #1

Hill Reps will help develop the strength of all muscle-fibre types, set the neurological firing pathways to recruit multiple muscle fibre and increase your hearts stroke volume. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.

Thursday Training Plan – 12 week Swim The Bridge Ocean Swim Training Plan

The New Zealand Ocean Swim Series is a great event series, with events all over the country. When you cross the finish line at the Bridge you will have achieved something special at this fun series.
Programmes designed for beginner and intermediate swimmers for both the 1km and 2km swim (as well as the shorter event options) and triathletes who are looking to complete the Swim the Bridge Ocean Swim, these plans will help you achieve your goals.

Wednesday Windtrainer Workout: 2020 Zwift Academy Alternative Sprints

Sprinting generates a large amount of power and uses different energy pathways from longer duration efforts. Within this session there is a broad range of intensities involved that lead to the higher intensity efforts. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Saturday Swim Session: Three Hundies

I’ve been working on a new Fitness Swim Training Plan to improve your swimming over 8 weeks. The sessions for this programme are between 1,500m and 2,100m long and there are three sessions each week. I’ve got variations of the training plan for people who can complete four or five swims each week, as well as for people who can only fit two swims per week. As well as a 12, 16 and 20 week variation of the programme. This session is a key session in the programme.

Friday Fartlek Run: Kirsten Sweetland’s 90sec Reps

Spending time at Level V or your VO2 Max intensity will help you build, clear and utilise lactic acid. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.

Thursday Training Plan – Big NZ Halves and Full Marathon’s

With New Year’s behind us, it’s time to knuckle down with your training if you are preparing for any of the Marathons or Half Marathons in the New Zealand Autumn.
Christchurch Marathon & Half Marathon is held on 11th April this year (during the school holidays), the Waterfront Half is also held on the same day in Mission Bay. On the 8th May is both the Rotorua Marathon & Half Marathon and the Saint Clair Vineyard Half Marathon. The following weekend is the Hawkes Bay Marathon & Half Marathon.
Here at Qwik Kiwi Coaching we’ve got training plans and programmes to help you achieve your goals at these events. Built into the membership portal of the Qwik Kiwi website are training plans for these events.

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