Author: Noel

November 18, 2018 – Strength/Bike

November 18, 2018 – Strength/Bike

Strength

Week 2: Day 2

Warmup

3 Rounds – Not for time. But move continuously at moderate effort and wake up the body. Row 400m/350m
10 bird dogs
60 second dead bug
2 Turkish Get Ups/arm

A1) Front Squat

3 x 5 reps @ 30×1 (use a weight you could lift 10-12 times – focus on control down and speed up) Rest 60 seconds – increase weight from last week

A2) Bent Over Barbell Row

3 x 10 reps @2012; rest 60 seconds

A3) Seated Box Jump

B) Dead Push

View Exercise History

15-12-9-6-3
KB Suitcase Deadlift R 70/53 KB Suitcase Deadlift L 70/53 Push Ups

BIKE

15 minute WU routine.
Main set: 30-40 minutes of work.
Every 5 minutes
1 minute in Zone 3,
4 minutes in Zone 1.

Change the gearing so you are pedaling comfortably in the 80-90 rpm for Zone 1 and lower 80-85 range for Zone 3.

November 11, 2018 – Bike or Swim

November 11, 2018 – Bike or Swim

Choose both bike and strength or choose one – today you have the option based on how your are feeling.

BIKE

10 min warmup

3-5 sets:
30 seconds Zone 4
3 minutes Zone 2
2 minutes Zone 1

Cooldown with 4 x 30s single leg spin on each leg.

Zones

Strength

Warmup

3 Rounds – Not for time. But move continuously at moderate effort and wake up the body. Row 400m/350m
30 Mountain Climbers (15/side)
2 Turkish Get Ups/arm

A1, A2, A3 done together

A1) Front Squat

3 x 5 reps @ 30×1 (use a weight you could lift 10-12 times – focus on control down and speed up) Rest 60 seconds

A2) Ring Row

3 x 10 reps @2012; rest 60 seconds

A3) Seated Box Jump

3 x 10 reps – step down

(BE SMART – warm up the calfs and start with low jumps. stretch out the achilles really good prior to jumping. Use a tall box if possible, sub 10 squat jumps if youre skipping jumps today)
 Rest 60 seconds

 

B) Every 4 minutes x 3 sets

20 KBS
20 Pushups

Tempo Description

 

 

November 8, 2018 – Bike

November 8, 2018 – Bike

Long bike today – try to get outside if possible or even spend some time on a fan wheel bike. Look for steady effort and heart rate. Easy resistance and higher cadence (80-95rpm)

Warmup easy then:

30-40 minutes at zone 1-2.

after biking for 15-20 minutes perform 3-4 sets of 15-20 seconds moderite to high effort with full recovery in zone 1 between

November 6, 2018 – Run

November 6, 2018 – Run

Prep Phase OVERVIEW

The prep phase will consist of 3 weeks of training preparations. In this phase we will prepare our bodies for the upcoming demands of the base and build phases. “The wider the base, the taller the pyramid.”  Diligence in training, recovery, diet and sleep will establish habits which will pay dividends in the future phases. Trust the process…though the workouts may feel easy, you are doing the RIGHT thing for this time in the season.

GOALS

  1. Develop functional strength
  2. Improve cardiovascular function
  3. Prepare our bodies for higher threshold intensities
  4. Enhance movement and biological endurance economy

Keep in mind over the next three weeks the goal is to get accustomed to working out again, or build our ability to sustain a little longer aerobic effort. These are mostly considered “easy” effort sessions so you should not be in your high heart rate zones. Keep it zone1/low zone 2.

RUN

Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine

Workout:

5 x 20 second strides (only complete strides if doing workout on a flat course). Aim for mile pace for these strides focusing on quick turnover, followed by 1 minute at a easy pace jog.

3-5 x mile repeats on a hilly course staying in Zones 2 and 3. Maintain high cadence and light feet on the uphills. 2 minutes of walking between mile intervals. Shorten stride length and maintain quick turnover when going up hill and also downhill.

Cool down:
5 min EASY run/walk followed by dynamic cool down routine

Notes: The strides are an opportunity to continue working in some speed to our run session. Focus on a quick turnover as you build the speed. These are not all out sprints but should be performed at about your mile pace