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.
Smart-trainer

Sunday Smart-Trainer Session – Martin Gibala Intervals VI

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 VI
Swim Session

Saturday Swim Session – More Threshold Development

Developing your ability to sustain a higher pace, gives you the ability to build higher speed on top of the speed you can sustain (a great benefit for master’s swimmers). It also gives a great training stimulus to enhance your threshold swimming (a great benefit for triathletes and open-water swimmers). This session is perfect for master’s swimmers as well as open water swimmers and triathletes.

View More Saturday Swim Session – More Threshold Development
Fartlek Session

Friday Fartlek Run – Goater’s Hill Sequence I

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 – Goater’s Hill Sequence I

Monday’s with Jessica [Ep 43] – New Zealand Secondary School Road Running Championships

This week I competed in the New Zealand Secondary School 4km road race championships. Going into this run I hadn’t given myself very high expectations as I haven’t been feeling my best through my trainings and just my body physically. So I haven’t been able to feel myself reach the points I felt I needed to to be at my best.

View More Monday’s with Jessica [Ep 43] – New Zealand Secondary School Road Running Championships
Brick

Monday Brick – Triathlon Taren’s 70.3 Base Building Brick C

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This brick is great for developing your aerobic base in preparation for an Ironman 70.3 or full Ironman triathlon.

View More Monday Brick – Triathlon Taren’s 70.3 Base Building Brick C
Smart-trainer

Sunday Smart-Trainer Session – The FTP Surge from Tyler

A carefully crafted interval session designed to enhance your FTP. Embark on this power cruise and let yourself be guided toward substantial FTP gains. Remember, growth happens outside your comfort zone. 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 – The FTP Surge from Tyler
Swim Session

Saturday Swim Session – Further Threshold Development

Developing your ability to sustain a higher pace, gives you the ability to build higher speed on top of the speed you can sustain (a great benefit for master’s swimmers). It also gives a great training stimulus to enhance your threshold swimming (a great benefit for triathletes and open-water swimmers). This session is perfect for master’s swimmers as well as open water swimmers and triathletes.

View More Saturday Swim Session – Further Threshold Development
Xterra

Friday Fartlek Run – Jimmy Archer’s Xterra Intervals B

Spending time running at the threshold develops your ability to clear lactic acid qwikly. It also provides a good hard training stimulus in the final couple of weeks prior to a major race. This is a perfect session for runners and triathletes competing in 5 to 10km events, off-road (especially when training for an Xterra event).

View More Friday Fartlek Run – Jimmy Archer’s Xterra Intervals B

Monday’s with Jessica [Ep 42] – Countdown to School Champs

I’m just less than a week away from my next race, which is a 4km road race against my age school students from around the country. Going into this race I have a bit of mixed feelings, after my last race where I felt I really peaked and raced at my best, I have had a decline post race where I have struggled through many obstacles that seems to get in my way of being my best for this upcoming race.

View More Monday’s with Jessica [Ep 42] – Countdown to School Champs