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.

Sunday Smart-Trainer Session: RAMP Test Threshold Session #1

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 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 #1

Saturday Swim Session: Tour de Cure Session 5

Build your top end speed with some shorter, faster reps pays dividends, not just with your speed but also your overall fitness. This session will benefit triathletes of all distances, as well as other open-water swimmers.

View More Saturday Swim Session: Tour de Cure Session 5

Friday Fartlek Run: Steve Trew’s Running Faster and Faster Workout

At the end of the day when you are racing, speed is what counts. The faster you run, well….the faster you run. To devlop speed you need to practise running fast (and have a range of other physiological components). This session is designed to develop your pure speed and is great for 5km runners and sprint distance triathletes.

View More Friday Fartlek Run: Steve Trew’s Running Faster and Faster Workout
Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan - 2km-3km sessions) 5x/wk

Thursday Training Plan: Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan – 2km-3km sessions) 5x/wk

Take Your Swimming to New Heights: Swim Fitness Improver for Intermediate Swimmers.
Attention, intermediate swimmers! If you’re logging 2,000m to 3,000m per session and are determined to enhance your performance, our Swim Fitness Improver training plan is tailor-made for you.

View More Thursday Training Plan: Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan – 2km-3km sessions) 5x/wk
Race-Ready: Dunedin Half Marathon Training Plan - Train Smart. Race Strong. Crush 21.1km.

Tuesday Training Plan: Race-Ready: Dunedin Half Marathon Training Plan – Train Smart. Race Strong. Crush 21.1km.

Are you ready to hit the streets of Dunedin 🏙️ with strength, strategy, and a smile?
Get Race-Ready with an 18-week training plan that will have you crossing that finish line proud and powerful! 🏆

View More Tuesday Training Plan: Race-Ready: Dunedin Half Marathon Training Plan – Train Smart. Race Strong. Crush 21.1km.
Jessica Bray

Monday’s with Jessica [Ep 95]: Change In Zones

The break finally arrived and I couldn’t have been more happier, this year for my uni our mid semester break was 1-2 weeks later than usual due to the line of Easter being later this year. Even though the break was here, that didn’t mean the work didn’t stop. With all my recent mid term exams I was in need to catching up on lecture notes in all areas, while most uni students went home straight away I stayed back a while longer allowing me to be able to completely catch up on my work without any distractions and for when I did go home to not be so overwhelmed with the pressure too.

View More Monday’s with Jessica [Ep 95]: Change In Zones

Monday’s Brick: Dave Scott’s Ironman “Duathlon” Brick A

Dave Scott likes to use the standard duathlon for long bricks. by dividing the run into two segments makes it a little easier on the body. This session is great for early season Ironman athletes as they build into their biggest weeks.

View More Monday’s Brick: Dave Scott’s Ironman “Duathlon” Brick A

Sunday Smart-Trainer Session: 6x 90sec Hill Reps

This session is a great way to develop your anaerobic capacity and leg strength within the same workout. It is perfect for road cyclists and mountain bikers but also for Olympic distance and Half Ironman/70.3 triathletes.

View More Sunday Smart-Trainer Session: 6x 90sec Hill Reps

Saturday Swim Session: Ironman 70.3 Swim Success – Taper Week

The opening leg of an Ironman 70.3 is an important part of the event. If you swim well you can set yourself up for a good bike and run. Being able to swim efficiently and smoothly will enable you to stay fresh and get onto the bike in a good position. This series of workouts will set you up for success.

View More Saturday Swim Session: Ironman 70.3 Swim Success – Taper Week

Friday Fartlek Run: Phil Mosley’s Tempo Run A

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. 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 runners and triathletes running events up to full marathons and further.

View More Friday Fartlek Run: Phil Mosley’s Tempo Run A