A mixed Interval swim provides a range of intensities in order to enhance your fitness. This session is good for triathletes, as well as open-water swimmers.
View More Saturday Swim Session – 80/20 Swim Mixed Intervals #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.
Friday Fartlek Session: Double Sisyphus Session
This session is a great way to enhance your power and leg strength from running 5 km through to the half marathon. Sisyphus was a greedy and deceitful Greek king who got sentenced to roll a boulder up a hill, to then watch it roll back down before repeating again until eternity. This session is a bit like that, but it doesn’t go on to eternity.
View More Friday Fartlek Session: Double Sisyphus Session
Monday’s with Jessica [Ep 22] – New Zealand Secondary School Cross Country Champs
This week I had my final school cross country competition which was the New Zealand Secondary Schools Cross Country Championships held in Palmerston North. This was my first year competing in the senior age group so it was a new distance and new competition.
View More Monday’s with Jessica [Ep 22] – New Zealand Secondary School Cross Country Champs
Monday’s Brick: Heather Blackmon’s Olympic Brick
A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session comes from a triathlon legend Mark Allen and is great for sprint and Olympic distance triathletes.
View More Monday’s Brick: Heather Blackmon’s Olympic Brick
Sunday Smart-Trainer Session – Garmin’s Workout Recommendation #1
Exposure to anaerobic efforts (where oxygen is not predominantly used) helps develop the anaerobic system and builds tolerance and resilience to strenuous efforts. This workout is designed to increase your anaerobic load and avoid boredom in what is otherwise a predominantly aerobic workout. It is an excellent workout for all triathletes, cyclists, and mountain bikers, as it is not too taxing on the anaerobic system.
View More Sunday Smart-Trainer Session – Garmin’s Workout Recommendation #1
Saturday Swim Session: Col Stewart’s Miles for Miles Session #2 For Mortals
To be an elite-level triathlete you need an exceptional aerobic base. Miles Stewart was well-known as an elite triathlete in the 1990s and into the 2000s. He had an exceptional aerobic base, built by consistent training and a large volume combined with speed. The focus of this session was developing his aerobic base. This session is good for triathletes, as well as open-water swimmers.
View More Saturday Swim Session: Col Stewart’s Miles for Miles Session #2 For Mortals
Friday Fartlek Run – 5x 5min Threshold 30sec RI
This session is great to develop speed for runners aiming for an event between 5km and a marathon distance.
View More Friday Fartlek Run – 5x 5min Threshold 30sec RI
Coach Ray’s Chat [Ep 01] – How To Deal With Anxiety Before An Event
How to manage anxiety and optimise pre-race jitters for performance.
View More Coach Ray’s Chat [Ep 01] – How To Deal With Anxiety Before An Event
Running Event Self Psych Form
The purpose of this form, is to assist with your final mental preparation for your running event. It will guide you through developing your race plan, as well as assisting you to plan ahead to the ‘what if’ scenarios that may (but hopefully don’t) unfold for you during your running event.
View More Running Event Self Psych Form
Monday’s with Jessica [Ep 21] – Waikato Secondary School Cross Country Champs
This week I competed at the Waikato cross country championships as a senior girl. Going into this race I knew there was a big number of amazing runners, all the girls from my age group last year and the age group above had combined and they even said this was a the strongest group of runners they have had in years.
View More Monday’s with Jessica [Ep 21] – Waikato Secondary School Cross Country Champs