Author: Lee McAuliffe

April 25, 2018 – GNT Bike

April 25, 2018 – GNT Bike


This week we will focus on time in the saddle with a couple power building intervals.

The weather is now suitable for riding outside so get out and do this ride on the road! Just be careful of any gravel that has yet to be swept. The bike path from Anchorage to Eagle River is a great place to do this.

Warm up:

Make sure you complete the full bike warmup found at


Single leg pedaling 3×30 seconds each leg (only perform if doing workout on a trainer)

Main Set:

60 minutes of continuous riding at a comfortable pace.

During the 60 minutes aim for 4-6, one-minute intervals where you push the pace. A gradual hill is a great place to do this.

Cool Down:

5-10 minutes in an EASY gear

April 24, 2018 – GNT Swim/Strength

April 24, 2018 – GNT Swim/Strength


The past 3 weeks he hit a back squat cycle – this week is a deload week so we can recover and stay strong all year. Today we have a few circuits that will allow us to get some bulletproofing

3 Rounds – Not for time. But move continuously at moderate effort and wake up the body.

Jog/Bike 90sec @ moderate pace
30 second Hollow hold
16 Alternating Single Leg RDL – focus on balance

4 sets for quality:
10 goblet squats, moderate to light weight – 2 seconds down, 2 seconds in the bottom
30 second side plank each side
5-8 pushups @ 2 seconds down, 1 second hold in bottom, 1 second up, 1 second hold at

3 sets for quality
10 single arm dumbell row, light with 2 second hold at top
10-30 seconds tuck sit
10 slow and controlled glute bridges


Warm up:

Swim 200 yards EASY! – Mix up your strokes


Kick, easy effort – 4×25 yards with a kick board. 15 seconds recovery between each set. Focus on kicking from the hips and keeping those toes pointed

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, Pull with buoy – 2×50 yards. Focus on getting length per stroke.

Main set:

Swim, moderate effort (think of this as your swim race pace) – 2×25 yards, 10 seconds recovery between 25s

Swim, moderate effort – 2×50 yards, 15 seconds recovery between 50s

Swim, moderate effort – 2×75 yards, 25 seconds recovery between 75s

Swim, moderate effort – 3×100 yards, 30 seconds recovery between 100s

Swim, Fast effort – 4×50 yards, 25 seconds recovery between 50s

Swim, All out speed! – 4×25 yards. 45 seconds recovery between 25s.


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.


Warmup: 10 minutes row, run, bike



April 23, 2018 – GNT run

April 23, 2018 – GNT run

GNT athletes, we are now a month out until the big race! This week the workouts will feel slightly reduced in intensity and volume but that’s okay – It’s intentional! We have a recovery week before stepping up the intensity one more notch leading up to raceday.

Today we are going to repeat the MAF test from Week 3. This will be a good indication of how far you have come with your training and gauge your baseline aerobic function. We think you will be surprised with how much you’ve improved!

5 minutes Drills/Skills

Run Warmup

Main set:

MAF TEST – 30 min run @ moderate pace
  • Subtract your age from 180.
  • Maintain right at or below this heart rate for the entire 30 min.
  • If you need to walk, that is ok. Record your total distance.i.e. if you are 30 years old, use 150 beats per minute.
  • If you do not have a Heart Rate Monitor this will be a tough test to perform peferctly, but thats ok! pick an easy pace and run 3x10min w/ 30 seconds rest. each time you rest take your heart rate – are you running too fast or too slow, adjust each 10 min.

So record your heart rate and distance some where you remember (train heroic!). We are excited to see you improve! 

NOTE: If you did the first test at the Dome, repeat the test in the same lane that you used during your first test!

We will be running at Hanshew Middle School @ 6pm if you want to join our group for this workout! We encourage all you guys to join us!

April 22, 2018 – Swim

April 22, 2018 – Swim


Warm up:
Swim, easy 200 yards – mix up the strokes

Kick, easy 4×25 yards – 15 seconds recovery between 25s. Focus on kicking from the hips and keeping your toes pointed to reduce drag.

Main Set:
Swim, drill 4×25 yards – fingertip drag drill (10 seconds recovery between 25s)
Swim, drill 4×25 yards – thumb to thigh drill

Swim, pull with a buoy – 4×75 – focus on length per stroke

Swim, moderate pace 4×100 yards – focus on a long smooth stroke through the water.

Swim, FAST pace 2×25 yards – give yourself plenty of time to recover between 25s.

Cool Down:
Swim, easy 200 yards – mix up the strokes


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.

Thumb to thigh drill: this drill will help facilitate a proper and complete underwater pull. To perform this drill, when swimming, lightly drag your thumb past a spot down on your thigh. this will ensure that your arm is extended behind you. As you practice this skill you will develop the muscle memory of a full and complete pull during your freestyle swim stroke.

April 21, 2018 – Strength/Bike

April 21, 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.

Strength (NEED TO UPDATE!)

Warmup x 10 minute – bike, row, run


4 rounds for quality, steady movement

Side plank 30 seconds/side
Single leg glute bridge x 10 reps/side
birddog x 10 reps/side


4 sets

5x Clean Grip Deadlift – ADD 10 LBS TO LAST WEEK

Pause for 1 second at your shins, at your knees, and then at mid thigh, then finish the deadlift by standing tall. Return the bar to the floor with a 2 second negative. Shoot for a weight that allows good form but feels just a bit challenging. These are 4 working sets of deadlift, so warm up to your weight with 4-5 sets then start counting. If you are new to deadlifting, perform 5 sets of 10 reps at a lower weight, something that feels relatively easy


3 sets, rest 60 seconds between movements

12 x DB push press – moderate weight

12 x air squats with dumbells on shoulders, 2 second negative

12 x pullup – use a band to get these unbroken if you cannot do them strict


Use this bike as a recovery if you already did strength. You could also do it after the strength workout if you are up for it. With the weather warming up the objective of today’s workout is the run off the bike. These workouts where you perform two (or three) of the disciplines back-to-back are referred to as brick workouts. We will begin to incorporate more of these into our training sessions as we get closer to raceday

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

Followed by a quick transition to run gear and 10 minutes of running at a comfortable pace.

If on a trainer:

45 minutes easy riding @ 85-90 RPM followed by quick transition to running shoes + 10 minutes of running at a comfortable pace