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.
Lance Watson

Friday Fartlek Run: Lance Watson’s Hill Reps B

Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.

View More Friday Fartlek Run: Lance Watson’s Hill Reps B
Strain Slayer

Tuesday Training Plan: Strain Slayer: 6-Week Calf Recovery Blueprint

🏃‍♂️ Strain Slayer: Unleash Your Stride in 6 Weeks! 🏃‍♀️ Are persistent calf strains putting the brakes on your running and triathlon dreams? It’s time to break free and rediscover your strength with our exclusive “Strain Slayer” program – a 6-week Calf Recovery Blueprint designed to propel you back into peak performance.

View More Tuesday Training Plan: Strain Slayer: 6-Week Calf Recovery Blueprint
Brick

Monday Brick: Triathlon Taren’s Basic Brick Sequence C

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is under an hour in duration.

View More Monday Brick: Triathlon Taren’s Basic Brick Sequence C
FTP

Sunday Smart-Trainer Session: Flourish in the FTP Finesse by Tyler

Immerse yourself in this FTP-focused session. Allow this 60-minute journey to pull out your strengths and trim away your weaknesses. Stay chilled – after today, your FTP game shall never be the same. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).

View More Sunday Smart-Trainer Session: Flourish in the FTP Finesse by Tyler
Ironman Swim

Saturday Swim Session: Lance Watson’s Ironman 70.3 Race Intensity Workout

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. This session will benefit triathletes of all distances, particularly Ironman 70.3 and Olympic distance triathletes, as well as other open-water swimmers.

View More Saturday Swim Session: Lance Watson’s Ironman 70.3 Race Intensity Workout
Fartlek Session

Friday Fartlek Run: 3x 8min Threshold Runs

Spending time running at or near your threshold pace will develop your ability to sustain a fast past and also build your tolerance to lactic acid. This session is great for all runners and triathletes. 10km runners will benefit from this style of session as it simulates race effort. Longer distance runners even including ultra-runners will also benefit as your effort will build to this intensity on long sustained climbs.

View More Friday Fartlek Run: 3x 8min Threshold Runs
Swim Training

Tuesday Training Plan: FastLane Swim Mastery: 🏊‍♂️ A Time-Efficient 12-Week Plan for Busy Triathletes Eyeing Olympic & ½ IM Glory 🏅 2 swims per week

Dive into Excellence: Accelerate Your Swim Performance in Just 12 Weeks! 🚀
Embark on a journey to triumph in your next Olympic or ½ Ironman triathlon with our meticulously crafted swim training plan. Designed for the time-strapped triathlete with aspirations of conquering an Ironman 70.3 event, ‘FastLane Swim Mastery’ is your key to unlocking a faster, more confident swim during YOUR race.

View More Tuesday Training Plan: FastLane Swim Mastery: 🏊‍♂️ A Time-Efficient 12-Week Plan for Busy Triathletes Eyeing Olympic & ½ IM Glory 🏅 2 swims per week

Monday’s with Jessica [Ep 53] – Thames Valley Champion

This week I competed in my schools Thames Valley athletics championships, where I competed in both the 3,000m and 1,500m. Luckily both of these events were spread across the day allowing me to recover enough to still give a go effort in both.

View More Monday’s with Jessica [Ep 53] – Thames Valley Champion
Run-Focused

Monday Brick: Tony Zamora’s Run-Focused Time-Challenged VO2 Max Brick B

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is under an hour in duration.

View More Monday Brick: Tony Zamora’s Run-Focused Time-Challenged VO2 Max Brick B
Martin Gibala

Sunday Smart-Trainer Session: Martin Gibala Intervals XII

Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclists alike because a max sprint is all about your level of effort and is likely to be different from another rider.

View More Sunday Smart-Trainer Session: Martin Gibala Intervals XII