Great question from Koren, as she often hears me quote various numbers in a Velocity classes, including this mornings class.
View More Ask Coach Ray: What Number Should I Look At In Velocity?
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.
Tuesday Training Plan: Speed to the Finish: 24-Week Half Marathon Mastery
Speed to the Finish: 24-Week Half Marathon Mastery 🏃♂️💨
Elevate Your Performance with Our Advanced Plan! 🚀
Are you ready to shave minutes off your half marathon time? “Speed to the Finish: 24-Week Half Marathon Mastery” is designed for intermediate runners looking to push their limits and achieve their fastest race yet! If you’re already running for over 90 minutes in your workouts, this program will take your performance to the next level. 🏃♀️🔥
Monday’s Brick: Chris Foster’s Brick 3
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 develops your bike neuromuscular power, combined with an aerobic run and it is perfect to build your off season fitness for sprint and Olympic Distance Triathlons.
View More Monday’s Brick: Chris Foster’s Brick 3
Sunday Smart Trainer Session: Active’s TT Power Little Brother Shortened
This is a smarttrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes, road cyclists, and mountain bikers alike.
View More Sunday Smart Trainer Session: Active’s TT Power Little Brother Shortened
Saturday Swim Session: Swim Speed Improver – Session 04
This session sees a focus on VO2 max intensity over both 100m and 50m to develop your maximum aerobic capacity. This workout is of benefit all swimmers (including triathletes and open water swimmers – especially short course triathletes).
View More Saturday Swim Session: Swim Speed Improver – Session 04
Friday Fartlek Run: Gareth’s Reverse Tempo Run A
Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity.
View More Friday Fartlek Run: Gareth’s Reverse Tempo Run A
Thursday Training Plan: Project 300: The 10-Week Path to a 300-Watt FTP
🚀 Unlock Your Cycling Potential with Project 300! 🚴♀️🚴♂️
Are you ready to break through your limits and hit that elusive 300-Watt FTP mark? Is your FTP currently between 275–300 Watts, Project 300 is the ultimate 10-week training plan designed to push you past your plateau and unleash your true cycling power. 💥
Tuesday Training Plan: Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 24 week Plan)
🏋️♀️🏋️♂️ Build Swim Strength with Coach Ray’s 24-Week Strength Training Plan! 🏊♀️🏊♂️
Looking to boost your swimming performance? 🐬 This 24-week gym-based strength plan is tailored for beginner and intermediate swimmers who want to level up their strength and power in the water. 💪
View More Tuesday Training Plan: Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 24 week Plan)
Monday’s with Jessica [Ep 78]: Road Race Success
Where do I even begin with this race, finishing off my running as a secondary school student, this was the bang I needed, following my PB two days prior on the track I had recovered, refueled, rested and focused onto this event being the one I have competed in for the many years prior with the hopes to continue improving in the years like this one.
View More Monday’s with Jessica [Ep 78]: Road Race Success
Monday’s Brick: Sam Warriner’s Threshold 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 develops your cycling Functional Threshold Power, combined with an aerobic run and it is perfect to build your off season fitness for Olympic and Ironman 70.3 Distance Triathlons.
View More Monday’s Brick: Sam Warriner’s Threshold Brick