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.
Tri Swim Coach

Saturday Swim Session: Get Stronger By Using Paddles

Utilising hand paddles can develop the strength of your arms and shoulders in a manner that is specific for swimming. However, doing too much work…

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Fartlek Training

Friday Fartlek Run: Threshold Alternating 400’s

This is a very hard threshold workout that will develop your ability to sustain a fast pace. This training session is perfect for all runners, as well…

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Windtrainer Session

Wednesday Windtrainer Workout: Rick Wells’ 4x 10km Threshold Set

This is a great threshold workout that will get you firing on all cylinders. This is great for all cyclists including mountain bikers and triathletes.

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Challenge Wanaka

How Robert Raced Challenge Wanaka at 50 Like a 32 Year Old

“Well, another one under my belt.  My 7th Ironman distance race since 1991… kind of like to space them apart lol!!

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Fartlek Workout

Get Faster By Inserting Speedwork Into YOUR Long Run

This workout is really great for 5 and 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 B 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.

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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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