Author: Lee McAuliffe

August 6, 2018 – Swim

August 6, 2018 – Swim

AK Athletes, this week we begin our final 6 week training block of the training year. For those with races in September and October it is an opportunity to sharpen our speed and technique one final time before we ramp down for the off season. For those that are done racing for the season it is a great opportunity to continue training with and supporting fellow athletes as we close in on first complete year of training. Our swim workouts have been well attended and we continue to recruit new swimmers to our group openwater sessions. Come join us for the remaining few weeks while the water is still warm

SWIM

Meeting at Little Campbell Lake at 6pm.

Workout: 3 Laps of the lake

Warm up:

Easy lap (800 yards)

Main Set:

1 lap (800 yards) Continuous pace

1 lap (800 yards) Fartlek style – swim the first 150-200 yards of each length faster than your race pace and then settle for the remainder of the length

Cool down:

1/2 lap (400 yards) Easy

July 30, 2018 – Swim

July 30, 2018 – Swim

Great job to all those that competed at several of the races across the state this past weekend. We saw some solid performances out there from many of our athletes. It goes to show that all our training is paying off big time!

This week we will keep things light and fun for our group workouts as we enter the final training block of our annual training cycle. Come join us down at the lake for a recovery swim. If there’s one thing we can take away from our training sessions this summer, it is that all our open water swim workouts have put us in a strong position at the races. Let’s keep the swim workouts going strong through the end of summer.

SWIM

Meeting at the Lake at 6pm.

Workout: 3 Laps of the lake

Warm up:

Easy lap (800 yards)

Main Set:

1 lap (800 yards) Continuous pace

1 lap (800 yards) Fartlek style – swim the first 150-200 yards of each length faster than your race pace and then settle for the remainder of the length

Cool down:

1/2 lap (400 yards) Easy

July 18, 2018 – Bike

July 18, 2018 – Bike

Bike/Run brick

This week’s group bike workout will be out at Kincaid. The plan is to ride the Jodhpur Loop 3-4 times. We will follow the ride with a short 15 minute run off the bike.

Meeting location: Parking lot on the east side of the Sand Lake road, Raspberry road intersection.

Warm up:

Make sure you complete the full bike warmup found at akathlete.com/warmups

We will do a warm up lap as a group from the parking lot to the Chalet and back.

Main Set:

1 hour of continuous riding at a comfortable pace.

During the 60 minutes aim for 5, one-minute intervals where you push the pace. A gradual hill on the Jodhpur Loop is a great place to do this.

Immediately following the 60 minutes on the bike, transition to your running gear and run 15 minutes at a comfortable pace. The first few minutes (or longer!) are going to feel uncomfortable but this is normal. Keep your turnover high and stay light on your feet. Try to minimize your transition time into running shoes to mimic race-like conditions.

Cool Down:

5-10 minutes of easy jogging or walking

Notes: If you tend to ride in a higher gear and a low cadence, gear down to an easier gear as you get ready to come into your transition and spin at a higher cadence. This will help you feel more comfortable as you transition to the run.

July 16, 2018 – Swim

July 16, 2018 – Swim

SWIM

We will NOT have the buoys out for the swim workout this week, however there will still be a few of us down at the lake to swim. Come get some long steady strokes in as we prepare for the longer races in our race calendar.

Meeting at the Lake at 6pm.

Workout: 3 Laps of the lake

Warm up:

Easy lap (800 yards)

Main Set:

1 lap (800 yards) Continuous pace

1 lap (800 yards) Fartlek style – swim the first 150-200 yards of each length faster than your race pace and then settle for the remainder of the length

Cool down:

1/2 lap (400 yards) Easy

July 11, 2018 – Bike

July 11, 2018 – Bike

BIKE

As a deload week the ride this week is an easy 90 minute ride and can be complete on a road or mountain bike.

If you are racing the Xterra Hammerman tri, get out on the bike course and become familiar with the course. Email Lee or Noel if you need the course map.