Coach Ray

Training for Excellence, with Excellent Training

Ray Boardman

Chef Ray: Pizza Dough

This is Biju Thomas and Allen Lim favourite pizza dough recipe. It’s super-fast and easy to prepare. In my household it is often made on a Friday evening and then have homemade pizza’s for dinner instead of takeaways. The kids love it, because they get to decide what goes on top.

Saturday Swim Session: 100’s With Pull Buoy

The Pull Buoy is a great training tool, as it allows you to focus on your stroke whilst minimising the propulsive forces delivered by the legs. This workout includes some Pull Buoy work, between sets of 100m repetitions. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run: Very Well Fit Mile Repeats

Building your top end speed is a great for developing your VO2 Max. This session is great for runners and triathletes running events up to Half Marathon and even marathon distance.

Wednesday Windtrainer Workout: Cycling Today Stairway to Heaven

Threshold is your ability to ride at sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers and road cyclists.

Saturday Swim Session: Sprints

Regular sprint sessions can help build and develop your speed and the ability to sustain that speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run: Kick It

Building your top end speed is a great for developing your VO2 Max. This session is great for runners and triathletes running events up to Half Marathon in distance.

Wednesday Windtrainer Workout: Cycling Today Threshold Booster

Threshold is your ability to ride at sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers and road cyclists.

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