Author: Noel

June 5, 2018 – Swim

June 5, 2018 – Swim


Check Train Heroic! if you are not on train heroic email to join (its free!)


We will be hosting some open water swims starting (we think) next week. but for now here is the pool workout for the week

300 Warmup

4×50 Kick
4×75 Drill, Swim, Drill
4×75 Build (slow to fast)

Main Set

1-2 sets of:

4x100m endurance pace, 25 s rest
2×50 choice easy

3x100m faster, 15s rest

2x100m faster still, 20s rest

30s rest

100m fastest (target your 500 race pace)

Finish with 100-200 cool down.


June 6, 2018 – Bike

June 6, 2018 – Bike

We are planning on meeting up at Jodhpur Trailhead and Mountain biking, but you can adapt this workout to a road bike or trainer if you need to

Meet at 6pm – we will do a 10 minute warmup starting at 6 sharp and loop back to the start if you are a bit late.

6:15 start

3 sets of:
– 3 min Moderate
– 3 min Hard
– 3 min Moderate
easy spin 10 minutes between each set

Depending on where we are at we will do a 10-20 minute cool down.

June 4, 2018 – Track Day

June 4, 2018 – Track Day

Welcome back to AK Athlete! we took a little break after Gold Nugget – we had some ladies do amazing. In addition we had 4 athletes race at the Eagle River Triathlon yesterday with fantastic performances.

We are switching up the programming to allow a lot of play time this summer, while keeping us fit! We will post 5 workouts per week – these will be individual progressions for swimming, biking, strength and running – so any type of athlete can join in. 4 of these workouts will be group oriented (or you can do them by yourself if you can’t make the group sessions. We recommend filling in the rest of your week with longer and easier sessions, or if you are a 1 sport athlete at most do 2 harder workouts per week. Long and easy wins the long game.

Lets do it!!

Meet at Hanshew track @ 6pm


Start with the AK Athlete Warmup

If you are at track day we will then work through some agility drills


4×50 Strides – start at 70% try to get to 95% by last stride
walk back to start and fully recover

1200m @ 1/2 Marathon Pace
Rest 2 minutes

6 x 400m
– 2@ 10k rest 60 seconds
– 2@5k rest 90 seconds
– 2@mile pace rest 2 minutes

1200m @ 1/2 marathon pace

Pacing help:

use This Calculator to calculate your paces or the following approximates (use the “training” numbers in the middle tab after entering a recent race result

Take your mile pace and divide by 4, use that number with the following additions for the following paces:

Easy + 40 seconds per 400

Marathon + 25 seconds per 400m

10k + 15 seconds per 400m (Threshold)

5k + 5 seconds per 400m (Interval)

Mile = baseline (number calculated above) (repetition)

Fast – 10 seconds per 400m

Sprint – go for it, don’t worry about time

May 15, 2018 – Strength/Swim

May 15, 2018 – Strength/Swim



3 rounds for quality:
10 birddogs (each side)
40 second 4 way deadbug
30 second side plank w/ 10 dips (dip hip to ground then up to sky slowly)
6-10 jefferson curls @ 4242


Back Squat 5,5,4,4,3

Squat @ 32×1 – Decreasing the reps this week so you can increase the weight slightly from last week – target increasing by 5-10 lbs for each set. REMEMBER TEMPO 3 seconds down, 2 in the hole, explode up.


4 Rounds:
8 Glute Bridge DB press
rest 60s
10 Bent over dumbell rows (2 seconds down, 2 hold at the top, 1 arm at a time)
rest 60s

Bulletproof 2

4 Sets for consistent effort

45sec Wtd Wall Sit (hold KB’s in front rack position)
45sec Wtd Plank (elbow plank with plate on your back)
5-10 pullups
20 walking lunges light weight
rest as needed, but no longer than you need to keep a consistent effort_)



Today we will spend some time at race pace, but we arent putting in too hard of work due to race day!

Warm up:

Swim 200 yards EASY! – Mix up your strokes


Drill, focus on technique over speed – 4×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Swim, 4×25 yards – build from slow to fast for each 25.

Main set:

Swim, race pace 3 x 100  with 15-20s rest between 100’s – we want this to be at race pace, with little rest between 100s.

Swim, easy effort – 2×200 yards, 20-30 seconds recovery between 100s

Swim, fast – 2-4×25 yards, 30 seconds between 25

Cool down:

Swim, easy effort – 100 yards



Fingertip drag: Swim freestyle normally, but during the recovery phase drag the tips of your fingers through the water. This drill emphasizes the high elbow recovery.
Fist drill: Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.
May 5, 2018 – Strength/Bike

May 5, 2018 – Strength/Bike

Prioritize strength today if you can, but try to get an easy spin in as well. Since we are in Peak week we are going to cut back a bit of volume for the racers. (i will specify what to skip) If you are not racing GNT feel free to do the whole workout.


5-10 minutes bike/row/easy jog then:

4 Sets – Control, focus, isolation!

From the bottom of a lunge (half kneeling) – 8 dumbell press/.arm
rest 15sec
10 glute bridges + 20 second glute bridge hold (big butt sqeeze!)
rest 15sec
30 sec SidePlank
rest 30sec



4 sets:
Deadlift x 5 reps

Pause for 2 seconds at the knee and lower for 3 seconds. has heavy as perfect form and tempo will allow (these are working sets so warmups with lighter weights dont count)


4 sets:
Bulgarian split squat x 8 reps (2 seconds down, control up)
rest 45 seconds
Chest supported dumbell row x 10 reps (@2112 – 2 seconds down, 1 in bottom, 1 up, 2 second hold at top)
Rest 45 seconds

Extra Credit (racers skip this)

4 rounds, steady effort and smooth movement
40 second wall sit
10 pushups @ 2111
5 tall box jump, step down
20 situps as quickly as possible.
rest 90 seconds


Recovery spin today if you need it – if you can get outside on an easy bike or hike go for it.

10 minute warmup
5 sets of 7 minutes (5 minutes easy, 2 minutes at race pace)
5 minute cooldown

Practice transitions from bike to run shoes, putting on your race bib etc..