Author: Ray Boardman

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.
Swim Workout

Saturday Swim Session – Col Stewart’s Miles for Miles Session #3

To be an elite-level triathlete you need an exceptional aerobic base. Miles Stewart was well-known as an elite triathlete in the 1990s and into the 2000s. He had an exceptional aerobic base, built by consistent training and a large volume combined with speed. The focus of this session was developing his aerobic base. This session is good for triathletes, as well as open-water swimmers.
This week I’ll take you through what Miles Stewart did, in a fortnight’s time I’ve modified the workout for us mere mortals to be able to complete with the normal three options I publish.

View More Saturday Swim Session – Col Stewart’s Miles for Miles Session #3
Jessica Bray

Monday’s with Jessica [Ep 23] – Recovery

This week is the following week from my last cross country race, where I ran both the individual event and the relay event over both days of the weekend.

View More Monday’s with Jessica [Ep 23] – Recovery
Brick Workout Session

Monday’s Brick: Sue Latshaw’s Preseason Quick Brick #2

A brick session is a great way to develop your body for the rigors of transitioning from one discipline to the next. This session comes from Sue Latshaw, a pro triathlete in the mid-90, and is great for Sprint and Olympic distance triathletes.

View More Monday’s Brick: Sue Latshaw’s Preseason Quick Brick #2
Smart-trainer workout

Sunday Smart-Trainer Session: Spanish Needle -3

Workouts that provide high training stress on your body provide a lot of fitness improvements. This workout provides repeated efforts at close to or above your VO2 max and is perfect for short-course triathletes, road cyclists, and mountain bikers.

View More Sunday Smart-Trainer Session: Spanish Needle -3
Swim Coach

Saturday Swim Session – 80/20 Swim Mixed Intervals #1

A mixed Interval swim provides a range of intensities in order to enhance your fitness. This session is good for triathletes, as well as open-water swimmers.

View More Saturday Swim Session – 80/20 Swim Mixed Intervals #1
Run Session

Friday Fartlek Session: Double Sisyphus Session

This session is a great way to enhance your power and leg strength from running 5 km through to the half marathon. Sisyphus was a greedy and deceitful Greek king who got sentenced to roll a boulder up a hill, to then watch it roll back down before repeating again until eternity. This session is a bit like that, but it doesn’t go on to eternity.

View More Friday Fartlek Session: Double Sisyphus Session
Jess Bray

Monday’s with Jessica [Ep 22] – New Zealand Secondary School Cross Country Champs

This week I had my final school cross country competition which was the New Zealand Secondary Schools Cross Country Championships held in Palmerston North. This was my first year competing in the senior age group so it was a new distance and new competition.

View More Monday’s with Jessica [Ep 22] – New Zealand Secondary School Cross Country Champs
Brick

Monday’s Brick: Heather Blackmon’s Olympic Brick

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session comes from a triathlon legend Mark Allen and is great for sprint and Olympic distance triathletes.

View More Monday’s Brick: Heather Blackmon’s Olympic Brick
Smart-trainer Workout Session

Sunday Smart-Trainer Session – Garmin’s Workout Recommendation #1

Exposure to anaerobic efforts (where oxygen is not predominantly used) helps develop the anaerobic system and builds tolerance and resilience to strenuous efforts. This workout is designed to increase your anaerobic load and avoid boredom in what is otherwise a predominantly aerobic workout. It is an excellent workout for all triathletes, cyclists, and mountain bikers, as it is not too taxing on the anaerobic system.

View More Sunday Smart-Trainer Session – Garmin’s Workout Recommendation #1