This is the perfect snack post training or to get your through the afternoon.
View More Chef Ray – Banana, Raspberry & Walnut Loaf
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 – Lotza Doubles
Swimming 67m reps (double lengths of a 33⅓ yard or metre pool) with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within the one workout with a mixture of rest and you can develop speed, endurance and speed endurance. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: VO2 Max 8x 3min
The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
View More Friday Fartlek Run: VO2 Max 8x 3min
Chef Ray – Buffalo and Sweet Potato Tacos
These were fantastic taco’s with just the right amount of kick. These are great to take on the road or to work as a lunch. Just put the segments in separate containers and then make when it’s time to eat.
View More Chef Ray – Buffalo and Sweet Potato Tacos
Saturday Swim Session: How to Use Broken 200s to Make You Faster
Broken 200s are a great way to incorporate speed and stamina within the same session. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: VO2 Max 6x 3min
The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
View More Friday Fartlek Run: VO2 Max 6x 3min
Thursday Training Plan: Ironman or Open Water Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
View More Thursday Training Plan: Ironman or Open Water Swim PB
Wednesday Windtrainer Workout: Russian Pyramids
Wednesday Windtrainer Workout: Russian Pyramids
This is a great workout for developing your VO2 Max within a longer ride. This is perfect for short course triathletes and also road racers and mountain bikers.
Chef Ray – Flatiron Steak with Mustard Sauce
The combined taste from the garlic, onion and parsley with the mustard sauce really brings this steak dish alive.
View More Chef Ray – Flatiron Steak with Mustard Sauce
Saturday Swim Session: Mini Goldilocks
The Mini Goldilocks is a key session of Swim Smooth. It helps to develop your ability to sustain your swim pace. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
View More Saturday Swim Session: Mini Goldilocks