Author: Noel

April 8, 2018 – SWIM

April 8, 2018 – SWIM

If you’re feeling good today then let’s get after this swim. If you need an easier day in the pool then get some time swimming easy 50s with 20 seconds rest.

April 7, 2018 – Strength/Bike

April 7, 2018 – Strength/Bike

Ok team, getting strong will drive a lot of benefits as we look to compete in endurance events or if we just like being active in general. Today we have some pulling from the floor *deadlift* to try and load up our posterior chain.


Warmup x 10 minute – bike, row, run


3 sets

12 x single arm dumbell rows

12 x Scarecrows (light)


3 sets

5x Deadlift

These are 3 working sets of deadlift, so warmup to a heavy weight with 4-5 sets then start counting. Use a heavy load you could lift for about 10 reps, but make sure there is ZERO back rounding. If you are new to deadlifting, perform 5 sets of 10 reps at a lower weight, something that feels relatively easy, but with perfect form and a 2 second negative.


3 sets, no rest, steady movement:

10x Bulgarian splitsquats, moderate-heavy

60 seconds x 4 way deadbug


Use this bike as a recovery if you already did strength, you could also do it after the strength workout if you would like. Transition practice will be the focus

Bike outside for appx 60 minutes, feel free to push a bit harder on the hills, but have fun and enjoy.

If on a trainer:

3 setsX 15 minutes easy pace, but 85-90 RPM + transition to running shoes + 20 walking lunges or easy 5 minute jog, rest just long enough to put bike shoes back on.

April 6, 2018 – Run

April 6, 2018 – Run

Today we have a little explosive work followed by a steady run. Try to stay in lower zone 2 or high zone 1. – think marathon or easy pace.

Start with the traditional run warmup, make sure you get in some of the high knees, butt kickers, skips, etc..


5 sets:

5 broad jump

30 steps in place (quick feet!)

40yard stride out (increase speed from 50-80% over the 5 sets)

Walk back to start real slow then start over.

Focus on huge jump on broad jump. Land athletically!

Main run:

10 min easy


2 sets:

5 min marathon

4 minute easy

1 minute threshold (this is not 1 minute super hard, think of your goal race pace here)

Cool down and roll out

April 4, 2018 – Bike

April 4, 2018 – Bike

We have put in some solid time in the saddle, now we will start to Increase the intensity a bit more. Make sure you complete the full bike warmup found at

For the moderate effort today you should not feel gassed at the end. Think of a pace you could hold for an hour, and Notice the cadences are different. If you’re able to ride outside on some hills today, go for it!