🚴♂️ 100 Mile Mastery: The 16-Week Challenge 🚴♀️ Are you ready to conquer your first century ride? 🌟 Whether you’re a beginner eager to tackle 100 miles or…
View More Tuesday Training Plan: 100 Mile Mastery – The 16-Week Challenge
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 Brick: Brick’s Brick
Dr. Matt Brick was a legendary duathlete in the 1990’s winning the World Championships (using the old 10km run / 60km cycle / 10km run format) in 1991 & also in 1992. Brick’s Brick was a staple of his training back then. It provided a number of great training stimuli as it developed qwik transitions from run to bike and also bike to run, especially from fast running to solid bike, and solid bike to fast running. Matt Brick would do these sessions based at an athletic track and use his bike trainer. This sessions is not only great for duathletes but also Sprint and Olympic Distance Triathletes.
View More Monday’s Brick: Brick’s Brick
Sunday Smart-Trainer Session: Martin Gibala Intervals XIX
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 cyclist 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 XIX
Saturday Swim Session: Swim Fitness Builder Week 3
Returning to the pool after a period of time off can be daunting, regardless of why you haven’t been swimming. Maybe you’ve been pregnant and have a young child, maybe you’ve been injured and haven’t been able to swim, or maybe your life has got in the way and you haven’t prioritised swimming for a wee while.
This session is perfect for master’s swimmers, although not specifically targeted for triathletes and open water swimmers this session will help sharpen the top-end swim speed.
Friday Fartlek Run: Jamie’s Tempo Run Session 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: Jamie’s Tempo Run Session A
Tuesday Training Plan: 4 weeks to a Faster 1500m with only three 2km per week (25m/50m Pool)
🏊♂️Transform Your 1,500m Swim Time in Just 4 Weeks with Our Focused Training Plan 🏊♀️
Are you ready to shave time off your 1,500m swim? 🌟 Our specialised 4-week training plan is crafted to help you swim faster, achieving noticeable improvements in just three swims per week.
Chef Ray: Tofu & Quinoa Stir Fry
I vegan friendly meal that provides plenty of flavour as well as fuel for your workouts from the quinoa.
View More Chef Ray: Tofu & Quinoa Stir Fry
Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
🚀 Supercharge Your 10km Performance! 🏃💨
Ready to leave your personal best in the dust? Dive into our exclusive “8 Weeks to a Faster 10km” Training Plan and unlock your full potential on the pavement! And guess what?
Monday’s with Jessica [Ep 59]: PODIUM
This past 2 weeks of racing has by itself shown me what I can achieve through consistency and the love of running. I have raced both my Thames Valley Cross Country Champs going up against all the surrounding schools, before most recently racing at Waikato/Bay of Plenty Cross Country Champs, up against all the larger schools around including private schools like St Paul’s, and St Peter’s. Coming from a school with only 2 going to race each year on average I am definitely not one of the larger schools that attends.
View More Monday’s with Jessica [Ep 59]: PODIUM
Monday Brick: Tony Zamora’s Run Focus Duathlon Focused Brick Workout
A brick session is a great way to develop your body for transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is only about an hour in duration. Although specific for duathletes it is also great for short course (sprint and Olympic distance) triathletes.
View More Monday Brick: Tony Zamora’s Run Focus Duathlon Focused Brick Workout