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.

Saturday Swim Session: 200m For Success

200m is a great distance to build elements of both stamina and speed. Not pure speed like for a 25m or 50m sprint but sustained…

Friday Fartlek Run: VO2 Max 12x 2min

Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Wednesday Windtrainer Workout: Frank Ovendon’s Sweet Spot Intervals

This workout will develop your ability to ride solidly and become more efficient at buffering lactic acid before it builds to uncomfortable levels in your body. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes.

Week In Review – July 22nd, 2019

The Week In Review is a collection of both what I’ve put on my websites and what I’ve enjoyed reading from other sites.

Chef Ray: Thai Lamb & Rice Noodle Salad

BBQ flavours mixed with Asian spiciness combine in this salad that is packed full of freshness and flavour.

Saturday Swim Session: 200m Paddles

Hand paddles are a great training tool to help develop strength by increasing the resistance on your hands as you swim. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run – Double Mona Fartlek

This is the perfect session to include after a base building phase of training when you have already included speed work into your training. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

Wednesday Windtrainer Workout: Frank Ovendon’s Tempo Intervals

Week In Review – July 15th, 2019

The Week In Review is a collection of both what I’ve put on my websites and what I’ve enjoyed reading from other sites.

Chef Ray: Rosemary Garlic Lamb with Roast Tomato Panzenella

The flavours in come to life in this dish. Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I…

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.