Coach Ray

Training for Excellence, with Excellent Training

Ray Boardman

Wednesday Windtrainer Workout: 220’s Welcome To Hell

This is a windtrainer session that is great for a developing your threshold power or intensity. Although targeted at Olympic distance triathletes it will also benefit other triathletes (particularly half Ironman or Ironman 70.3), mountain bikers and road cyclists too.

Join the Tribe: ITU Age Group World Triathlon Champs

The ITU Age Group Triathlon World Champs are just over 16 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event. The…

Saturday Swim Session: Paddles & Pull Buoy To Improve Your Specific Swim Strength

Using hand paddles by themselves or in combination with a pull buoy will help develop your specific swimming strength. This session uses both and is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run: Special K’s – Race Pace K’s

Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runner’s and triathlete’s running 10km races. Doing it ~10 days prior to an important 10km as a great session.

Thursday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week

As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.
Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.

Book of the Month May – The Triathlete’s Training Bible

This book is a staple on my bookshelf and I’ve owned all editions buying my first one back in the day whilst I was at University. It is full of plenty of theory and methodology about how to periodise training plans and gives real time examples of programmes and how to structure them for individuals.

Wednesday Windtrainer Workout: Shayne Gaffney’s Sweet Spot

Spending time at or near your FTP/Threshold intensity will develop your aerobic function and ability to sustain a higher intensity. This session combines intervals at or near threshold with a short rest. This session is perfect for all cyclists including triathletes and mountain bikers.

Join the Tribe: Taupo Marathon & Half Marathon

The Taupo Marathon & Half Marathon is just over 12 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event. The 12…

Saturday Swim Session: 400’s For Success

Stamina developed by swimming 400’s will be of benefit to all triathletes and open water swimmers. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

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