Author: Lee McAuliffe

January 14, 2018 – Bike

January 14, 2018 – Bike

Supplemental Bike

Road or Fatbike: If riding outside the workout is programmed to be slightly longer than the trainer workout due to the natural breaks when riding outside.

75 minutes of continuous riding at steady effort (Zone 2). Use first 10 minutes to warm up and get into a comfortable pace. If riding on undulating terrain, avoid pushing too hard on the uphills.

Or

Trainer workout:

Warmup: 10 minute bike warm up routine

5×30 seconds single leg spinning (each leg)

Main set: 30-40 minutes of work – intensity pyramid.

We will be varying the cadence and perform an intensity pyramid during the main set.

First 5 mins: Gear up from what you were riding during the warm up but stay in comfortable Zone 2 – spinning at cadence 85-95 RPM

Next 5 mins: Gear up once more and move into Zone 3 – build the intensity/effort. 80-90 RPM

Next 10-20 mins: Gear down and move back into a high Zone 2 – build the cadence back up to 90-95 RPM

Next 5 mins: Gear up once more and move into Zone 3 – build the intensity/effort. 80-90 RPM

Last 5 mins: Gear down from what you were riding during the warm up but stay in comfortable Zone 2 – spinning at cadence 85-95 RPM

Cool down: 10 minutes @ Zone 1

Notes: In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. Both Zone 2 low and Zone 2 high should be comfortable with a little more effort in Zone 2 high.  When riding in Zone 3 you should be working hard and should have trouble holding a conversation. 

January 13, 2018 – Strength/Swim

January 13, 2018 – Strength/Swim

Strength

Strength workout is on Train Heroic! If you don’t have access, check it out! Email noel@akathlete.com for access.


Swim

Warm up:

200 EASY free

100-200 kick/swim – Alternate kick (flutter or dolphin) and swim every 25

100-200 pull – Use buoy and swim paddles if available. The pull buoys will help build swim specific upper body strength.

2-4 x 75 – swim/drill/swim – Alternate between catch up drill and fist drill

Main set: As we build towards the demands of an olympic distance triathlon swim, our sets and work intervals will gradually become longer and more specific towards the demands of swimming 1500 meters.

2-4 x 50 – 10 seconds recovery between 50s. Swim at 400 yds race pace

3×100 @ endurance pace (mile pace) 15 seconds rest between intervals

2-4 x 50 – 10 seconds recovery between 50s.

2×200 @ endurance pace (mile pace). 15 seconds rest between intervals

2-4 x 50 – 10 seconds recovery between 50s

1 x 300 @ endurance pace (mile pace)

2-4 x 50 choice stroke

Advanced swimmers:

1 x 300 @ endurance pace (mile pace)

Cool down:

200 EASY

Total yards: 2150-3200

January 12, 2018 – Run

January 12, 2018 – Run

Run

During the Build phase we will continue to supplement our threshold/speed work with longer runs to increase our running economy and build our running endurance.

Warmup: Begin with the dynamic warm up routine and use the first 10 minutes of the run to ease into the workout.

Workout: Longer aerobic progression run, 45 min broken up into thirds.

1st 15 mins: give yourself 10 minutes to build into your comfortable Marathon pace (Zone 2)

2nd 15 mins: work your way towards half marathon pace (Low Zone 3) and introduce short 30 second pick-ups for the last 30 seconds of every 5 minutes.

3rd 15 mins: work your way up to your 10k pace for the last 5 minutes of these last 15 minutes (Zone 3). Only spend the last 5 minutes at this race pace.

Cool down: 5 min EASY run/walk followed by dynamic cool down routine