Higher intensity efforts within brick sessions can develop your efficiency in transitions. Not only do you need to practice getting changed and staying calm whilst…
View More Monday’s Brick: Dermott Hayes Speed Brick #1
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.
The Coach Ray Method: Periodizing Training for Long-Term Endurance Gains
Discover how Coach Ray uses the principles of Jack Daniels’ periodization model to create smart, structured training plans for runners, triathletes, and endurance athletes aiming for peak performance.
View More The Coach Ray Method: Periodizing Training for Long-Term Endurance Gains
Sunday Smart-Trainer Session: 10x 45sec Single Leg Drills (SLD)
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 45sec Single Leg Drills (SLD)
Saturday Swim Session: Ruby5 Swim Success Formula – Week 1
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: Garmin Sprint Session
Having a fast finishing kick is a great skillset for all runners, and this session will help develop it. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes.
View More Friday Fartlek Run: Garmin Sprint Session
Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #10
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 #10
Beating the Post-Race Blues | Recover Strong & Stay Motivated After Your Big Event
Feeling a bit lost or unmotivated after your big race? You’re not alone. In this group coaching call, Coach Ray shares practical strategies to beat the post-race blues — helping you recover both physically and mentally, regain focus, and set yourself up for your next big goal.
View More Beating the Post-Race Blues | Recover Strong & Stay Motivated After Your Big Event
Sunday Smart-Trainer Session: RAMP Test Threshold Session #2 Reverse
I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of threshold intervals. This is a modification of what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the threshold intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.
View More Sunday Smart-Trainer Session: RAMP Test Threshold Session #2 Reverse
Saturday Swim Session: Allan Pitman’s Ironman Swim Session #5
Allan Pitman was a legendary Australian Ironman coach (as well as a competitor). This session helps build your sustained aerobic pace and is great for long distance open-water swimmers and Ironman triathletes.
View More Saturday Swim Session: Allan Pitman’s Ironman Swim Session #5
Friday Fartlek Run: 3x 5min 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: 3x 5min Tempo Runs