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 with Jessica [Ep 90]: Settling into a New Routine

This week was yet another eventful week down here in Dunedin. On Monday we celebrated St Paddy’s and I cannot tell you I have ever seen more students dress up in green than I did then, it was definitely a new experience. I guess I better get used to for the annual event that it is down here. My week’s continue to be full with lectures and study which I have continued to stay on top of, which is definitely hard but achievable if I make sure to structure my week as well as I can.

View More Monday’s with Jessica [Ep 90]: Settling into a New Routine

Monday’s Brick: Chris Foster’s Brick 8

Brick sessions are a great training session to help develop your anaerobic capacity system on the bike to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout develops your bike VO2 max capability, combined with an aerobic run and it is perfect to build your fitness for sprint and Olympic Distance Triathlons.

View More Monday’s Brick: Chris Foster’s Brick 8

Sunday Smart-Trainer Session: 45/15

Spending time at an intensity you can sustain with a short Rest Interval (RI) can help develop your threshold capability. This workout takes things a bit further, stepping the intensity up each set without altering the Rest Interval (RI), making the workout progressively harder. This session is great for all cyclists and triathletes who have limited time to train.

View More Sunday Smart-Trainer Session: 45/15

Saturday Swim Session: Tour de Cure Session 2

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a fast pace that you can sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.

View More Saturday Swim Session: Tour de Cure Session 2

Friday Fartlek Run: 10x 20sec Stride Out Runs

This session is a great way to enhance your technique as well as speed and efficiency. All runners can benefit from this session including ultrarunners and triathletes as it’s a perfect recovery run.

View More Friday Fartlek Run: 10x 20sec Stride Out Runs
Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan) 3 workouts/wk

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan) 3 workouts/wk

Boost Your Cycling Power with the Cycling FTP Power Boost Training Plan!
Are you ready to take your cycling fitness to the next level? The Cycling FTP Power Boost Training Plan is designed for intermediate cyclists and triathletes who want to increase their Functional Threshold Power (FTP) and ride stronger than ever!

View More Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan) 3 workouts/wk
SwimFit 24 – Efficient Training for Time-Crunched Athletes

Tuesday Training Plan: SwimFit 24 – Efficient Training for Time-Crunched Athletes

SwimFit 24 – Efficient Training for Time-Crunched Athletes 🏊‍♀️🏊‍♂️

Are you a triathlete or swimmer looking to improve your swim performance without spending countless hours in the pool? SwimFit 24 is a 24-week structured training plan designed to help you swim stronger, faster, and more efficiently – all in just two focused sessions per week.

View More Tuesday Training Plan: SwimFit 24 – Efficient Training for Time-Crunched Athletes

Monday’s with Jessica [Ep 89]: A Typical Week

This past week has felt the most ‘normal’ if that’s a word I can use to describe my times here in Dunedin. I’ve been able to keep up to date with my study and have also continued to complete my training as planned. With my new focus on my 10km race in Christchurch in only 4 weeks it’s allowing me to have a few weeks of pure uninterrupted training with extra races I seem to be picking up recently.

View More Monday’s with Jessica [Ep 89]: A Typical Week

Monday’s Brick: Joe Skipper’s Ironman Threshold Brick

Brick sessions are a great training session to help develop the your familiarity both mentally and physically of transitioning from bike to run. This session from a Ironman pro Joe Skipper is fantastic for building in fast biking and running off the bike in preparation for an Ironman (but also beneficial for Ironman 70.3 preparation).

View More Monday’s Brick: Joe Skipper’s Ironman Threshold Brick

Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Bike Session

Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.

View More Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Bike Session