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: Hundred’s with and without Pull Buoy

I’ve been working on a new Fitness Swim Training Plan to improve your swimming over 8 weeks. The sessions for this programme are between 1,500m and 2,100m long and there are three sessions each week. I’ve got variations of the training plan for people who can complete four or five swims each week, as well as for people who can only fit two swims per week. As well as a 12, 16 and 20 week variation of the programme. This session is a key session in the programme.

Friday Fartlek Run: Jon Brown’s Sweet Spot

Running just above or just below your threshold pace will develop your ability to run at Threshold pace. This session has you running at your threshold pace and then recovering just below your threshold, meaning you don’t get much recovery within the workout. This is a great session for all runners and triathletes especially those running 5km & 10km events.

Book of the Month January 2021 – The Triathlon Guide to Sprint & Olympic Triathlon Racing

I’ve just received my copy of The Triathlete Guide to Sprint and Olympic Triathlon Racing and am part way through it, to say I’m excited reading is an understatement after last year.

Wednesday Windtrainer Workout: 2020 Zwift Academy Anaerobic Resilience

Anaerobic Power is your ability to maximise power for short durations. This is achieved in this workout with quality rest prior to giving it absolutely everything you’ve got. If you aren’t well rested you won’t maximise your effort as high as possible. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Tuesday Training Plan: 24 week Ironman Bike & Run Training Plan

As you work your way through this training programme you’ll build your fitness and develop your ability leading towards an Ironman event.

Chef Ray – Mexican Pumpkin Nachos

A delicious and vegan take on traditional nachos.

Saturday Swim Session: Lotza 50’s

Friday Fartlek Run: Kirsten Sweetland’s Good Old Build Run

Running fast in a fatigued state will build resilience and lactate tolerance. This session builds your effort and fatigue and has you working hard at the end when you are at your tiredness. It is longer and more challenging than last weeks workout. This is a great session for all runners and triathletes especially those running 5km & 10km events.

Wednesday Windtrainer Workout: 2020 Zwift Academy VO2 Capacity

Your VO2 will determine your ability to both suffer and also recover qwikly. Within this session you will put yourself firmly in the hurt box and then recover and see what your capability is with a short but hard set of intervals after a recovery period. This session will help you develop that and is great for all cyclists including triathletes (especially draft legal athletes) and mountain bikers.

Tuesday Training Plan: Getting Started With Swimming Beginner Training Plan

When you improve your swimming you will have accomplished something very special.
Designed for Beginner triathletes who are looking to improve their swimming fitness, the primary goal of this training plan is to ENHANCE YOUR swimming.

Can Anyone Train For An Ironman 70.3?

Many athletes assume Ironman 70.3 is only for elite competitors, but the reality is very different. Learn what it really takes to prepare for a 70.3, the fitness benchmarks I recommend, and why consistency and structured training matter far more than natural talent or experience.

Project 30: 10 Weeks to Your First Sub-30 5K

Struggling to break 30 minutes for 5K? Project 30 is a structured 10-week training plan designed for runners currently between 30 and 32 minutes. Build confidence, improve pacing, and learn how to hold your effort when it counts—so you can finally run your first sub-30 parkrun or 5K.

Tuesday Training Plan: Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6 week Plan)

🚴‍♂️ Boost Your Cycling Power with the Functional Threshold Power (FTP) CYCLING Training Plan! 🚴‍♀️

Ready to take your cycling to the next level? Our 6-week FTP CYCLING Training Plan is designed just for intermediate cyclists like you who can comfortably ride for 3 hours or more. This plan is your ticket to improving your Functional Threshold Power (FTP) by 15-30 Watts—a typical result over the 6-week period! 💪

Thursday Training Plan: SwimStrong Ironman Blueprint – 24 week Ironman Swim PB Training Plan

As you triumphantly emerge from the waters of your Ironman Swim, the exhilaration of surpassing your previous records will propel you across the finish line. 🏊‍♂️💨

Tailored for Intermediate Ironman Athletes gearing up for the ultimate challenge, this meticulously crafted training regimen aims to elevate your performance, culminating in a personal best during YOUR Ironman event. 🎯💪

Tuesday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)

🚴‍♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴‍♀️

Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner.

eBooks

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.