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.
Run Session

Friday Fartlek Run: Peter Elliott’s Killer Session #1

Peter Elliott liked to run this session four times during the winter to test himself and see how his fitness was developing. He reported that a sponsor once came to the track to observe this session and at the end of it whilst Peter was sprawled on the track with lactic acid in his blood stream, the sponsor tried calling an ambulance for him!!!! Peter had a 1,500m PB of 3:32.69, 1 mile of 3:49.20 and 800m of 1:42.97. He won silver in the 1,500m at the 1988 Seoul Olympics and gold at the 1990 Auckland Commonwealth Games in the 1,500m. This session is great for runners up to 5km, as well as triathletes.

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Swim Session

Saturday Swim Session: Janet Evans’ Actual Step-Up Session

Swimming at an aerobic pace and then at a higher intensity trains and prepares the body to swim faster towards the end of a race. These sessions seek inspiration from a workout that was reportedly conducted by Janet Evans, who won multiple Olympic swimming medals. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

View More Saturday Swim Session: Janet Evans’ Actual Step-Up Session
Fartlek Workout

Friday Fartlek Run – 3 sets 5x 30-20-10

This workout came from some research published in the Journal of Applied Physiology. The research showed that experienced runners improved their 5km time by 4% over 7 weeks. This session is great for runners from 5km to 10km, especially triathletes.

View More Friday Fartlek Run – 3 sets 5x 30-20-10
Zwift Workout

Wednesday Windtrainer Workout – Sika’s Favourite: Long Intervals

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

View More Wednesday Windtrainer Workout – Sika’s Favourite: Long Intervals
Janet Evans

Saturday Swim Session: Janet Evans’ Step-Up Session

Swimming at an aerobic pace and then at a higher intensity trains and prepares the body to swim faster towards the end of a race. These sessions seek inspiration from a workout that was reportedly conducted by Janet Evans, who won multiple Olympic swimming medals. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

View More Saturday Swim Session: Janet Evans’ Step-Up Session
Run Session

Friday Fartlek Run – Goater’s Killer Session

Julian Goater used this session as a key sharpening workout in the final lead up to major events. He would conduct the session 10 days out from the race. He used it prior to setting his 1,500m PB of 3:42 in 1982 and also winning the AAA 10,000m championship the same year. This session is great for runners from 5km to half and full marathon, as well as triathletes.

View More Friday Fartlek Run – Goater’s Killer Session
Cycling Session

Wednesday Windtrainer Workout: Sweet Spot Strength Bike Intervals

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

View More Wednesday Windtrainer Workout: Sweet Spot Strength Bike Intervals
Swim Session

Saturday Swim Session: Gale Bernhardt’s Endurance 7 Workout

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

View More Saturday Swim Session: Gale Bernhardt’s Endurance 7 Workout
Farltek Session

Friday Fartlek Run – 5x 4min, 30sec RI

This interval session is great for developing speed with minimal recovery, really push the pace on this session and see what you can achieve (you might surprise yourself). This session is great for runners from 5km to half and full marathon, as well as triathletes.

View More Friday Fartlek Run – 5x 4min, 30sec RI