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: Vegan Cyclist’s 40×20 Workout

This session is designed to enhance the repeatability of your top-end sprinting ability. This session will be of great benefit for road cyclists especially those who race criteriums or need to chase down breaks or deal with large surges such as mountain biking or draft-legal triathlons.

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Build Your Efficiency By Adding Speedwork To Your Long Run

This workout is really great for 5 & 10km runners as well as sprint and Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from 1:30hr Progressive Run F that I wrote about last week. I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet go back and check it out.

View More Build Your Efficiency By Adding Speedwork To Your Long Run
Tri Swim Coach

Saturday Swim Session: 100’s for Sustained Speed With Less Rest

100s are such a versatile distance and provide a range of fitness benefits for your swimming. Over the coming weeks, we will use these sessions…

View More Saturday Swim Session: 100’s for Sustained Speed With Less Rest
Fartlek Session

Friday Fartlek Run – Lance Watson’s Speedplay B

This is a hard Threshold and VO2 Max workout that develops your ability to sustain your top-end intensity and enhance your ability to run fast. This is a…

View More Friday Fartlek Run – Lance Watson’s Speedplay B
Windtrainer Session

Wednesday Windtrainer Workout: Sprint Tri Threshold Session

This session is designed to enhance your ability to maintain a steady state at the threshold for the 20km bike leg. Although this session is…

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How Can You Build More Speed With 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?

This workout is really great for 5 and 10km runners as well as sprint & Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from 1:30hr Progressive Run E that I wrote about last week.  I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet go back and check it out.

View More How Can You Build More Speed With Your Long Run?
Tri Swim Coach

Saturday Swim Session: 100’s for Sustained Speed

100s are such a versatile distance and provide a range of fitness benefits for your swimming. Over the coming weeks, we will use these sessions…

View More Saturday Swim Session: 100’s for Sustained Speed
Fartlek Session

Friday Fartlek Run – Lance Watson’s Speedplay A

This is a hard Threshold and VO2 Max workout that develops your ability to sustain your top-end intensity and enhance your ability to run fast. This is a…

View More Friday Fartlek Run – Lance Watson’s Speedplay A