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.
Fartlek

Friday Fartlek Run – Tempo Run #1

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. This is a key workout within the Project 1:50 training plan to help runners achieve the goal of running a ½ Marathon under 1:50hr.

View More Friday Fartlek Run – Tempo Run #1

Monday’s with Jessica [Ep 44] – Injuries

Over the past 2 weeks I have been away from home, after my race I stayed and had a holiday leading up to Christmas today, Merry Christmas . Over the time I was gone after my race I haven’t been running once, this is due to my injury in my foot and not wanting to prolong the injury for the further future so resting it has been the key.

View More Monday’s with Jessica [Ep 44] – Injuries
Brick Session

Monday Brick – Triathlon Plus Beginners Sprint Tri Brick #1

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 your first sprint triathlon.

View More Monday Brick – Triathlon Plus Beginners Sprint Tri Brick #1
Smart-trainer

Sunday Smart-Trainer Session – The Fierce FTP Frenzy Minus from Tyler

Unleash your cycling beast and push the limits of your Functional Threshold Power (FTP). Dig deep and let your obsession fuel this power-packed 45-minute ride. FTP stands no chance! 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 Fierce FTP Frenzy Minus from Tyler
Swim

Saturday Swim Session – Faster 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 – Faster Threshold Development
Xterra

Friday Fartlek Run – Jimmy Archer’s Xterra Intervals C

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 C
Brick

Monday’s Brick: Scott Defilippis’ 70.3 Brick A

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’s Brick: Scott Defilippis’ 70.3 Brick A
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