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.

Chef Ray – Chicken Skewers with Stir-fried Greens

An easy meal that can be prepared ahead of time and then qwikly made just prior to dinner. * Soak wooden skewers in cold water…

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Saturday Swim Session: 50m Sprints for Speed

Swimming 50m reps with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within one workout with a mixture of rest and you can develop speed, endurance, and speed endurance. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

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Fartlek

Friday Fartlek Run: 6x 4min Hill Rep Runs

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as triathletes.

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Windtrainer Session

Wednesday Windtrainer Workout: 15x 90sec VO2 Max Intervals

This is a great VO2 Max workout that will boost your top-end speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

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How to Get More From Your Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

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Tri Swim Coach

Saturday Swim Session: Become A Qwikker Swimmer with 150m Reps

150m is a great distance that can be used to develop sustainable speed. You need to hold your speed for longer than 100m reps and…

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Fartlek Workout

Friday Fartlek Run: 3x 1,200m – 3x 800m

This is a hard VO2 Max workout that develops your ability to push the pace at the top end. This training session is perfect for all runners, as…

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Windtrainer Session

Wednesday Windtrainer Workout: 10x 90 VO2 Max Intervals

This is a great VO2 Max workout that will boost your top-end speed and endurance. This is great for all cyclists including mountain bikers and…

View More Wednesday Windtrainer Workout: 10x 90 VO2 Max Intervals