Want to get fitter and stronger for your swimming. This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
View More Thursday Training Plan: Swimming Strength Training Plan
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.
Wednesday Windtrainer Workout: Road Cycling UK’s Threshold Session
Your ability to ride at Threshold is your key determinant of success with cycling. his session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
View More Wednesday Windtrainer Workout: Road Cycling UK’s Threshold Session
So You Want To Do An Ironman
You’ve been inspired to do Ironman next year. Join this webinar to find out:
– What is involved.
– How to periodise your training.
– How to balance your life.
Chef Ray: Quick Quinoa and Pork Meatballs
With most meatballs using breadcrumbs, this recipe makes them gluten free by using quinoa as a substitute. Although I’m not a qualified chef I do…
View More Chef Ray: Quick Quinoa and Pork Meatballs
Saturday Swim Session: 100’s Followed By Sprints To Bring The Speed
Including a number of short intense reps after with a shortish rest period will develop your sustained speed (but not your pure speed). This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
View More Saturday Swim Session: 100’s Followed By Sprints To Bring The Speed
Friday Fartlek Run: Triathlon Taren’s Short & Hard Treadmill Hill Reps
Although I’m not often a fan of running on a Treadmill, this type of session is an exception. You can use the treadmill to control the gradient and also the pace. This session takes the best bit of treadmill running and gives you great bang for your time working out. It is perfect for both full and half marathon runners and triathletes alike.
View More Friday Fartlek Run: Triathlon Taren’s Short & Hard Treadmill Hill Reps
How Mark Got Ironman Success
When I started to look for a coach for finishing an Ironman I looked Ray as I had already experienced his coaching and training style. We started with a phone consult where we discussed what my goals were how he ran his training for an event like this and what coaching package would best suit what I wanted to achieve so I went with the Team Qwik Kiwi. Ray understands the needs of life and can tailor your training around your individual needs, I work shift work on an 8 day week so training was written to suit this. As it is a long process to train for an Ironman Ray uploaded my training week by week and could tailor it to suit changes in my roster, fatigue levels, or if I had any injuries/or niggles. My intention was to do it once but I decided to carry on training for another year to complete Ironman twice along with a number of other events along the way including the Taupo 70.3 Half Ironman in 2017 and 2018.
View More How Mark Got Ironman Success
Thursday Training Plan: Ironman SWIM Training Plan (INTERMEDIATE 12 Week Plan) – Start Any Monday + Reusable
Designed for Intermediate Ironman Athletes who are looking to compete in an Ironman event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR event.
View More Thursday Training Plan: Ironman SWIM Training Plan (INTERMEDIATE 12 Week Plan) – Start Any Monday + Reusable
Wednesday Windtrainer Workout: Road Cycling UK’s Strength Session
When riding at a low cadence the muscle needs to generate more force to turn the pedals due to the greater resistance. By training at a low cadence we can do specific strength training whilst on the bike. This is great for all cyclists including triathletes and mountain bikers.
View More Wednesday Windtrainer Workout: Road Cycling UK’s Strength Session
Chef Ray: Banana and Coconut Loaf
This is a such a great way to use up those leftover bananas and turn them into such a delicious snack.
View More Chef Ray: Banana and Coconut Loaf