“Training for excellence, with excellent training.”

When you cross the finish line of your triathlon, you will have swum, biked and ran to success.

Designed for beginner triathletes targetting a sprint distance race, the primary goal of this training plan is to prepare you to Swim, Bike and Run faster during YOUR event.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of triathlons including Half and Full IRON-distance finishes and my success coaching hundreds of triathletes.

Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains two swim sessions. You will build up to 2,550 metres swimming in a single session so you can get the sessions done quickly. Cycling wise you'll build through to a single 2 hour session in the weekend and a long run mid week of an hour and a half. I recommend using a swim monitor (eg. Garmin Forerunner 735, 920 or 935) to track your sessions in the pool, as well as cycling with power and running utilising pace.

Prior to using this plan, you should be able to:

• Complete a swim of 800 meters or yards continuously, and 1,700 metres or yards total within a workout;


• Ride for 60 minutes comfortably; and


• Run for 45 minutes continuously.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRON-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.