Author: Noel

February 21, 2019 – Bike

February 21, 2019 – Bike

Time to start hammering on bike workouts as we get closer to race day!
Warmup starts at 5:30 at chain reaction!

10 minute warmup (4,3,2,1)

3 sets of the following:

3 minutes @ 95% FTP
1 min easy
10 minutes 90% FTP
3 minutes easy

(optional: on second set bump up from 10 to 12 minutes)

5-10minutes easy cool down.

February 20, 2019 – Swim/Strength

February 20, 2019 – Swim/Strength

Swim this week is the same as last week, dialing in some shorter distances just a bit faster than our CSS pace.

WU:
400 EASY 2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
2×25 underwater no breathers.
1 min rest

Skills & Drills:
4×50 (25 drill/25 swim)

Main Set:
2-4×50 @CSS-5 + 25 sec rec
2-4×50 @CSS-2 + 15 sec rec
2-4×50 @CSS + 5 sec rec
2-4×50 @CSS-2 + 15 sec rec
2-4×50 @CSS-5 + 25 sec rec
2-4×50 @CSS-2 + 15 sec rec
2-4×50 @CSS + 5 sec rec
2-4×50 @CSS-2 + 15 sec rec
2-4×50 @CSS-5 + 25 sec rec

CD:
200 EASY

CSS is your 1500m race pace – try to dial in consistency on these days. CSS-5 means 5 seconds faster per 100 than your css (or 2.5 seconds faster per 50)

Total yards: 2350-3250

Strength

Home Strength session today – should be able to do everything from your living room!

Warmup:
3 rounds:
5 inchworms slow and controlled
5 airsquats @5551 (5sec down, 5 in bottom, 5 up)
10 plank press ups

4-5 rounds, Starting each station every minute (EMOM – means you will start the station on the top of the minute, your rest is only what is left in that minute before moving on to the next movement)
Station 1: 30 seconds jumping lunges
Station 2: 45 seconds hollow rock (or hold – scale as needed to keep low back pinned to floor)
Station 3: 30 second Nose to wall handstand hold (or 10-15 pushups)
Station 4: rest 1 minute

February 19, 2019 – Run

February 19, 2019 – Run

We are getting deeper and deeper into our 10k training which means that “race day” or testing day is coming soon! Hang in there as we bump up the minutes per set @ our 10k pace, but keep the total volume about the same.

RUN @ The Dome – 6pm! 

Our run group is free to join (but you will need to pay entry to the Dome)
Meet by the weights

Warm up:
10 mins EASY jogging followed by dynamic warmup

Main set:
9,10,9 mins @ 10k
3 mins rec. (easy jog back to the start)

(28 mins total @10k pace)

Goal – Same distance for all sets. If feeling good, consider dropping pace to 5-8K for last set

Cool down:
At least 5 minutes of EASY jogging followed by foam rolling.

Tip: This workout is written based on your 10k pace, if you cannot hit the same distance for all sets drop your pace slightly

February 17, 2019 – Bike/Strength

February 17, 2019 – Bike/Strength

BIKE

30 min @ 65%FTP

25 min @ 70% FTP

20 min @ 75% FTP

10 min @ 80% FTP

5 min @ 85% FTP

5-10 min cool down

———

Strength @ 5pm – CrossFit Northern Exposure. $5 drop in.

If you cant make it:

5 rounds:
5 pullups (weighted)
60 second plank from hands
15 goblet squats heavy

Then accumulate 2 minutes in L-sit or hang (tuck if needed)

February 16, 2019 – Swim

February 16, 2019 – Swim

-WU:
400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke/25 free)

Skills & Drills:
w/ fins: 2×25 underwater dolphin kick no breathers.
4×25 Build slow to fast

Main Set:
1-2×200 @ CSS 25 sec rec
90 seconds easy recovery
6-10×100 @ CSS, 15 sec rec
90 seconds easy recovery
1-2×200 @ CSS, 25 sec rec
Full recovery before the next
4×25 fast, 60 sec rec

CD:
200 EASY

Total yards: 2450-3250