A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.
View More Sunday Smart-Trainer Session: 10x 50sec Single Leg Drills (SLD)
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.
Saturday Swim Session: Ruby5 Swim Success Formula – Week 3
Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊♀️🏊♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊
Friday Fartlek Run: 5x 5min 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.
View More Friday Fartlek Run: 5x 5min Hill Rep Runs
RideFit: Foundation — Get back in the saddle and rebuild your base fitness
Get back in the saddle and rediscover the joy of riding — at your own pace.
RideFit: Foundation is the perfect starting point for anyone new to e-biking or returning after time away from regular exercise. Over eight weeks, you’ll rebuild your base fitness, improve your endurance, and gain confidence with every ride.
parkrun Kickstart: Join the Exclusive Beta Group to Run Your Best 5K Yet
Join the parkrun Kickstart Beta Group and get 4 weeks of expert coaching to improve your 5K. Limited to 20 athletes – secure your spot now!
View More parkrun Kickstart: Join the Exclusive Beta Group to Run Your Best 5K Yet
Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #11
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that is typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #11
🧠 The Mental Game: How to Stay Focused During Training and Races
When it comes to training and racing, the biggest performance gains don’t always come from more miles, more watts, or more laps — they come from mastering what’s happening between your ears.
In our latest group coaching call, we explored one of the most underrated aspects of performance: the mental game. Whether you’re chasing a parkrun PB, lining up for your first triathlon, or striving to execute your race plan with more consistency, focus is the glue that holds your training and racing together.
Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Tempo Bike Session
Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.
View More Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Tempo Bike Session
Saturday Swim Session: Ruby5 Lake Wanaka Swim Success Formula – Week 2
Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊♀️🏊♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊
Friday Fartlek Run: 4x 4min Tempo Runs
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. This is a perfect session for runners and triathletes running events up to full marathons and further, especially early in their build up or during their taper phase.
View More Friday Fartlek Run: 4x 4min Tempo Runs