Category: Programming

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

April 20, 2018 – Run

April 20, 2018 – Run


Today workout starts with a little explosive work followed by a longer easy 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 repeat.

Focus on huge jump on broad jump. Land athletically!

Main run:

10 min easy


4 sets:
5 minutes @ marathon pace
2 minute easy. Take the pace a notch down from the previous 4 minutes
30 seconds @ threshold (this is not super hard, think of your goal race pace here)

Cool down and roll out

April 18, 2018 – Bike

April 18, 2018 – Bike

This week we will continue to put in time in the saddle with this varying intensity workout.

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!

Warm up:

Make sure you complete the full bike warmup found at


Single leg pedaling 3×30 seconds each leg

Main Set:

4 sets of:
6 mins @ moderate effort – 85-90 RPM. This is slightly higher than last week.
Followed by
4 mins @ slightly easier effort – 85-90 RPM (gear down for these 4 minutes)

Cool Down:

5-10 minutes in an EASY gear

April 17, 2018 – Strength/Swim

April 17, 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

Drill, focus on technique over speed – 6×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Main set:

Swim, moderate effort (think of this as your swim race pace) – 3×25 yards, 10 seconds recovery between 25s

Swim, moderate effort – 3×50 yards, 15 seconds recovery between 50s

Swim, moderate effort – 3×75 yards, 25 seconds recovery between 75s

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

Swim, Fast effort – 2×75 yards, 35 seconds recovery between 75s

Swim, Fast effort – 2×50 yards, 25 seconds recovery between 50s

Swim, All out speed! – 2×25 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


3 sets, quality effort:
10 single leg glute bridge each leg
rest 15 seconds
30 sec forearm plank
rest 15 seconds
10 side plank rotations, each side
rest 15 seconds
10 jefferson curls, light/slow
rest 15 seconds


Squat 5×5 – this is the third week of squats on this block. i want you to add 5-15 lbs to last week, resting exactly 90-120 seconds between sets. Ease it down and POWER out of the hole.

3 sets, rest 60 seconds between exercises:
12 lateral lunge – weight if you can, 6 per leg
12 ring rows – TRX works too. choose an angle you can hit 12 ring rows with 2 seconds up, 2 seconds down
12 single arm dumbell press


April 16, 2018 – Run

April 16, 2018 – Run


As we progress through our Build phase our work intervals will be getting longer to prepare for the distance covered during the race. Think about the pace you can hold for the 4 miles of the race as you perform these sets at race pace.

After your run warm up and dynamic stretching routine, perform 5-10 sets of agility drills (ladder or cone drills), then:


4 sets of 400 meters (once around the track): Each 400m is broken into 2x200m.

For the first 200m – run at a pace that is faster than your race pace. This is not an all out sprint but you should be breathing hard.

Second 200m – run at a pace slightly slower than your race pace.

No rest between 200s and 1 minute rest between 400s.


Main set:

4 sets of:
Run, med-high effort, 4-5 minutes. Hold the same time and pace as last week. Target your race pace.
Run, easy effort, 3 minutes. (walk last 2 minutes if needed)

Cool down, 5 to 10 minutes.

* Focus on form today *
Med-High effort should be comfortably hard, and you should not see drop off between sets. This is a pace you could hold for 30-40 minutes if racing.