Category: Programming

January 19, 2018 – Run

January 19, 2018 – 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. Last week we did a progression run where we gradually built our speed during session. We finished the workout running at close to our 10k race pace. Due to the demands on our bodies of these types of workouts, we will only do these during weeks 1 and 3 of our 4 week training blocks. During week 2 we will complement our speed with a low intensity (but equally valuable) aerobic endurance run – the Long Run!

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 endurance run, 45-60 mins of continuous running at comfortable (conversation) pace. Try to find a trail or path that has some undulating terrain. If the workout is performed on a treadmill, vary the incline every 10 minutes.

Cool down: Use the last 5 min of the workout at an EASY run/walk pace followed by dynamic cool down routine

Notes: The physiological (and psychological) benefits of the long run are enormous for endurance athletes. You increase your capillary density, increasing your body’s efficiency at transferring oxygen to your muscles. The long run also trains your body to burn fat as an energy source over glycogen. This is critical for events lasting longer than one hour. Additionally, the long run helps build our mental resilience. Don’t underestimate the importance of the Long Run!

January 18, 2018 – Recovery

January 18, 2018 – Recovery

Recovery Day

As tempting as it is to always do more, our bodies need the time to recover. Let’s really put that into practice this cycle. Rest and Recovery days are perfect to address some nagging issues and spend some time prepping food. Avoid the “I’ll just do an easy workout” mentality – especially if you have been ignoring your mobility and food prep. Dial in the basics, trust the process. -Noel

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and Spend 10-12 minutes on them
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Thanks to Crossfit Invictus for this post.

January 17, 2017 – Bike

January 17, 2017 – Bike

Anchor Bike 

Let’s build on last week and boost our lactate threshold efficiency on the bike – an important component when racing Olympic distance triathlons 

Warmup: 10 minute bike warm up routine

Main set: 32-53 mins of work

5-8 x 4 minutes at just above your Functional Threshold Power (or slightly faster than your Olympic triathlon bike pace – Zone 3) followed by 3 minutes easy recovery (Zone 1). The work intervals are not all out sprints and you should not finish the workout feeling exhausted. Over the next 7 weeks we will gradually increase the work interval and overall volume at that lactate threshold pace. Try to maintain a cadence between 80-95 RPM.

Cooldown: 10 minutes @ Zone 1

Notes: In Zone 3, or your lactate threshold pace, breathing should be very deep, conversation would be limited to a word or two here and there but breathing is still controllable and not ragged or gasping. This should be about as hard as you can ride and still have controlled deep breathing. When riding in Zone 1 you should hardly notice your breathing at all.