Author: Lee McAuliffe

April 15, 2018 – Swim

April 15, 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, drill 4×25 yards – fist drill

Swim, moderate pace 4-6×75 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

April 14, 2018 – Strength/Bike

April 14, 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, steady pace

5 x seated box jump

12 x Walking Lunges – get a good strength, vertical front shin

10 x pillar to plank pushup


4 sets

5x Clean Grip Deadlift

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 30-45 seconds between movements

8 x single leg RDL – dumbbells at your sides

8 x standing dumbbell press – 2 second hold at top, 2 second negative

60 seconds x hollow hold – this will be tough for most of us, so tuck your knees in if your back is coming off the ground


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. Transition practice will be the focus of this workout. We will begin to incorporate more of these into our training sessions as we get closer to raceday.

Spend 15 minutes practicing your swim to bike transition. Go through the following steps:

  1. Set up your transition area next to your bike with a small towel. Place your cycling shoes, socks, helmet and sunglasses on your towel
  2. Practice running up to your gear and quickly taking off your swim cap and goggles, putting on your socks and shoes, and putting on your helmet and sunglasses. Remember to clip your helmet before getting on the bike!
  3. Jump on your bike and ride for a minute
  4. Jump off the bike and repeat the steps 1-3 a couple more times

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

If on a trainer:

3 sets:
15 minutes easy riding @ 85-90 RPM followed by transition to running shoes + 20 walking lunges or easy 5 minute jog, rest just long enough to put bike shoes back on.

April 13, 2018 – Run

April 13, 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
15 quick side shuffles left/15 quick side shuffles right
40 yard 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


5 sets:
3 minutes @ marathon pace
2 minute easy. Take the pace a notch down from the previous 3 minutes
30 seconds @ threshold (this is not super hard, think of your goal race pace here)

Cool down and roll out

April 11, 2018 – Bike

April 11, 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!


Single leg pedaling 3×30 seconds each leg

Main Set:

4 sets of:
5 mins @ moderate effort – 85 RPM. This is slightly higher than last week.
Followed by
5 mins @ slightly easier effort – 85 RPM

Cool Down:

5-10 minutes in an EASY gear

April 10, 2018 – Strength/Swim

April 10, 2018 – Strength/Swim

Check out todays strength workout on Train Heroic! If you are racing GNT then priority should lie in the swim, but if you have extra time let’s hop in the weight room as well.


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

Main set:

Swim, moderate effort (think of this as your swim race pace) – 2×50 yards, 10 seconds recovery between 50s

Swim, moderate effort – 2×100 yards, 15 seconds recovery between 100s

Swim, moderate effort – 2×200 yards, 25 seconds recovery between 200s

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

Repeat main set (Optional)

Cool down:

Swim, easy effort – 100 yards