Coach Ray

Training for Excellence, with Excellent Training

Ray Boardman

Wednesday Windtrainer Workout: Cycling Weekly’s Sprint Session

Building your top end intensity is important for cyclist to help punch away from a bunch and create a breakaway or to sprint for the line. This is a perfect workout for for all cyclists especially road cyclists and mountain bikers but triathlete can also gain value form this session especially in the off season.

Chef Ray – Thai Spring Rolls

These were surprisingly easy to make. Healthy and delicious, great for school and work lunches. From: Dixon, Jeremy; (2013) The Revive Cafe Cookbook 3

Saturday Swim Session: Sprints & Stamina

Within this session I’ve included some longer reps for stamina and some shorter reps to build your sprint speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run: Robby Andrews 8x 300m Hills

Building your VO2 Max and leg strength will develop your faster running.. This session is great for runners and triathletes running events up to Half Marathon and by especially 5-10km events.

Wednesday Windtrainer Workout: Cycling Today’s Cassette Double Pyramid

Threshold is your ability to ride at sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers and road cyclists.

Chef Ray: Pizza Dough

This is Biju Thomas and Allen Lim favourite pizza dough recipe. It’s super-fast and easy to prepare. In my household it is often made on a Friday evening and then have homemade pizza’s for dinner instead of takeaways. The kids love it, because they get to decide what goes on top.

Saturday Swim Session: 100’s With Pull Buoy

The Pull Buoy is a great training tool, as it allows you to focus on your stroke whilst minimising the propulsive forces delivered by the legs. This workout includes some Pull Buoy work, between sets of 100m repetitions. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run: Very Well Fit Mile Repeats

Building your top end speed is a great for developing your VO2 Max. This session is great for runners and triathletes running events up to Half Marathon and even marathon distance.

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