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.
John Newsome & Adam Young

Paul Newsome & Adam Young’s Swimming Intensity

How do you measure intensity? So many coaches use so many different methods, power, Heart Rate (HR), three zones, five zones, seven zones?? I’ve been planning a series of weekly articles for over a year now, looking at what different coaches prescribe (or used to prescribe) and why. This article is part of a series that is exploring how other coaches determine intensity, using Paul Newsome & Adam Young’s Swim Smooth book as the primary reference.

View More Paul Newsome & Adam Young’s Swimming Intensity
Jess Bray

Monday’s with Jessica [Ep 16] – Other Sports

This week my school winter sports started, this year I am playing hockey and football. Both of these require high intensity sprints over a short distance and use different muscles and movements that my body is used to doing, because of this after both of these games my muscles all over my body ached in places I don’t usually feel.

View More Monday’s with Jessica [Ep 16] – Other Sports

Monday’s Brick: Pascal Dufresne’s Olympic Brick #1

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 Canadian coach Pascal Dufresne and is great for sprint and Olympic distance triathletes.

View More Monday’s Brick: Pascal Dufresne’s Olympic Brick #1
Swim Session

Sunday Smart-Trainer Session: 5x 5 Threshold

Riding at or around your Threshold will bring up both your ability to sustain high-intensity effort (as well as your suffering). This session is great for triathletes, road cyclists, and can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

View More Sunday Smart-Trainer Session: 5x 5 Threshold
Swim Session

Saturday Swim Session – Col Stewart’s Miles for Miles Session #1

To be an elite level triathlete you need an exceptional aerobic base. Miles Stewart was well known as an elite triathlete for the 1990’s and into the 2000’s. 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.

View More Saturday Swim Session – Col Stewart’s Miles for Miles Session #1
Run Session

Friday Fartlek Run – Matt Fitzgerald’s VO2 Progression I

Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but runners and triathlete running distances up to 10km will benefit the most.

View More Friday Fartlek Run – Matt Fitzgerald’s VO2 Progression I
Jack Daniels

Jack Daniels’ Running Intensity

How do you measure intensity? So many coaches use so many different methods, power, Heart Rate (HR), three zones, five zones, seven zones?? I’ve been planning a series of weekly articles for over a year now, looking at what different coaches prescribe (or used to prescribe) and why. This is the third article in the series, using Jack Daniel’s Running Formula as the primary reference.

View More Jack Daniels’ Running Intensity
Jess Bray

Monday’s with Jessica [Ep 15] – Appetite For Training

This week I didn’t have to much happen it was just a pretty standard week, but after having almost a week of less training last week I was quite shocked to see how much my appetite could change.

View More Monday’s with Jessica [Ep 15] – Appetite For Training
Brick Training

Monday’s Brick: Sue Latshaw’s Standard Distance 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 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 Standard Distance Brick
Zwift Workout

Sunday Smart-Trainer Session: 30-Minute Tempo

Building your aerobic function and efficiency as well as exposing the body to slightly higher intensities will pay dividends for your training. This session is great for triathletes, road cyclists, and can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

View More Sunday Smart-Trainer Session: 30-Minute Tempo