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.

Monday’s with Jessica [Ep 86]: 0-Week

A week of normal, settling and overwhelming. How can it be all? This week was officially O-Week for the University of Otago, from balancing college events, uni presentations, more events and raves every night there is definitely no consistency or normality around that. Slowly but surely I have been getting more comfortable in my hall which itself has hosted more activities than any other which makes it feel like a welcoming community, though I am still yet to find a like minded individual athlete and health wise.

View More Monday’s with Jessica [Ep 86]: 0-Week

Monday’s Brick: Chris Foster’s Brick 7

Brick sessions are a great training session to help develop the your anaerobic capacity system on the bike to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout develops your bike VO2 max capability, combined with a tempo level run and it is perfect to build your fitness for sprint and Olympic Distance Triathlons.

View More Monday’s Brick: Chris Foster’s Brick 7

Sunday Smart-Trainer Session: Half 45/15

Spending time at an intensity you can sustain with a short Rest Interval (RI) can help develop your threshold capability. This workout takes things a bit further stepping the intensity up each set without out altering the Rest Interval (RI), making the workout progressively harder. This session is a great for all cyclists and triathlete who have limited time to train.

View More Sunday Smart-Trainer Session: Half 45/15

Saturday Swim Session: Swim Speed Improver – Session 08

This session sees a focus on sustaining your top end intensity over sets of 100m and 50m to develop your maximum aerobic capacity. This workout is of benefit to all swimmers (including triathletes and open water swimmers – especially short course triathletes).

View More Saturday Swim Session: Swim Speed Improver – Session 08

Friday Fartlek Run: Modified Meb’s Marathon Session #1

Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a Marathon PB of 2:08:37 and was the silver medalist at the 2004 Athens Men’s Olympic Marathon. He was also the winner of the 2009 New York City Marathon and the 2014 Boston Marathon. This workout targets slightly faster than race pace to your body is exposed to and can develop. Although this session targets marathon events specifically, it is also of benefit for runners and triathletes preparing for events from half marathon distance and above.

View More Friday Fartlek Run: Modified Meb’s Marathon Session #1
100 Mile Mastery: The 24-Week Challenge

Thursday Training Plan: 100 Mile Mastery: The 24-Week Challenge

🚴‍♂️ 100 Mile Mastery: The 24-Week Challenge 🚴‍♀️
Are you ready to conquer your first century ride? 🌟 Whether you’re a beginner eager to tackle 100 miles or an intermediate cyclist looking to enhance your endurance and performance, our 24-week program is designed just for you!

View More Thursday Training Plan: 100 Mile Mastery: The 24-Week Challenge
Ironman 70.3 Swim Success: Unlock Your Potential - Swim with Confidence with Limited Time To Train

Tuesday Training Plan: Ironman 70.3 Swim Success: Unlock Your Potential – Swim with Confidence with Limited Time To Train

Train Smarter, Swim Stronger – Even with a Busy Schedule
Struggling to fit swim training into your packed schedule? You’re not alone! That’s why we’ve designed a streamlined version of our Ironman 70.3 Swim Success plan—so you can train efficiently and build swim confidence in just two targeted sessions per week. 🚀

View More Tuesday Training Plan: Ironman 70.3 Swim Success: Unlock Your Potential – Swim with Confidence with Limited Time To Train
Otago 3,000m U20 Champion

Monday’s with Jessica [Ep 85]: Otago 3,000m U20 Champion

Another week in Dunedin means another week of stories to tell. Over this past week I competed in the main Otago athletic champs, moved halls, and have met so many new people and experiences. I am more than lucky with the room I was given here at my hall for the year, it’s one of or the largest of the whole hall, with massive windows, and plenty of room for all of my gear for my training and hobbies.

View More Monday’s with Jessica [Ep 85]: Otago 3,000m U20 Champion

Monday’s Brick: Steve Trew’s Old School Brick

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout is perfect to build your off season fitness for a triathlon or for a targeted build up towards a 10/40/5 Duathlon.

View More Monday’s Brick: Steve Trew’s Old School Brick

Sunday Smart-Trainer Session: Mathew Riccatello’s Threshold B

This is a smarttrainer session that is great for developing your threshold power or intensity.  It is perfect for triathletes (Olympic & Ironman 70.3 distance primarily), road cyclists, and mountain bikers alike.

View More Sunday Smart-Trainer Session: Mathew Riccatello’s Threshold B