Category: Daily Programming

February 20, 2018 – Strength/Swim

February 20, 2018 – Strength/Swim


As always, check out train heroic for the strength program. We are able to track some great numbers on there – including how long the workouts are taking, how you’re feeling headed into the workout and if they are too tough or not. email for access!

Last week of the build before we peak! While our training volume if maxed out with the swim bike and runs, we will maintain our strength this week with some easier sessions. Get in, move a little weight and get out. Important and necessary. Pretty Exciting stuff. If you notice we are doing some of the same movements over the last couple weeks – this is a good thing. We didn’t forget how to program, we want to drive home some movement patterns that will keep us healthy for the long term.


5 minutes on a bike, rower or a quick jog


3 rounds
10 birddogs (each side)
60 second 4 way deadbug
30 second side plank w/ 10 dips (dip hip to ground then up to sky slowly)
6-10 jefferson curls @ 8281 nice and slow

5 sets of 3 back squat – 60-65%
Rest exactly 75 seconds

Stretch out the legs on the way down, so ease into it, and explode on the way up. These should be 5 working sets at the same weight, but are not heavy. It should still feel like there is some weight on your back – but you shouldn’t be struggling – AT ALL.

Bulletproof shoulders

work through this nice and easy- with the swim today don’t blow yourself up

4 rounds of:

Suitcase carry – 50m each arm, perfect walking form

Trap 3 raise – 8 reps (1 second hold at the top, make sure you can do these with the hold and it should feel like you could do about 15 total reps each set – you could possibly have to do this without any weight)

Swim – Aerobic endurance focus

Warm up:

300 EASY swim

4-8 x 50 (25 kick / 25 swim)

4-8 x 50 (25 drill / 25 swim) – Alternate between drills in the notes section.

Main set:

3 sets of the following:

500 @ mile pace

50 @ Easy choice

#1 – Take the first 100 faster than mile pace and then settle into your race pace

#2 – the first 25 of every 100 practice sighting down the pool. Try to sight every 4-6 strokes

#3 – Build your speed every 25 yards for the final 200

4-8 x 25 All out sprint. Give yourself at least 45 second recovery.

Cool down:

200 EASY

Total yards: 2650-3150



With the sighting drill, pick out an object on the far side of the pool and try to focus on that as you look up to sight every 4-6 strokes.

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.

Hand drag – Swim freestyle normally, but during the recovery phase drag your hand through the water. This drill emphasizes the high elbow recovery.

Glide – Try to cover the length of the pool with as few strokes as possible. Focus on length per stroke rather than rushing through to the next catch.

Heads up freestyle – This drill puts you off-balance, forcing you to kick harder to maintain a somewhat straight body line. It removes any over-glide at the front of your stroke. The removal of the glide also forces you to maintain a continuous rhythm with your stroke, which will encourage a higher elbow recovery.

February 19, 2018 – Run

February 19, 2018 – Run


Here we go AK Athletes! It’s the final week of high volume before we begin our PEAK phase and finalize our preparations for Lavaman! Week 3 of our Build 2 phase starts today! This week will feature some pretty tough workouts at target race pace so come mentally prepared to work hard and be sure you are well hydrated and fueled!

Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine


2 intervals of 20 minutes at ~10k effort (slightly faster than threshold pace) followed by 5 minutes of active recovery (easy jog or walk). If you have been following our track workouts consistently, do the full 20 minutes. If you have not been consistent, err on on the side of caution and do 2 sets of 15 mins.

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

February 18, 2018 – Bike

February 18, 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.

90-120 minutes of continuous riding at steady effort (Zone 2). Use first 10 minutes to warm up and get into a comfortable pace. Take the level up one notch when attacking any hills.


Trainer workout:

Warmup: 10 minute bike warm up routine

Drills: 5×30 seconds (each leg) one leg pedaling with 1 minute easy spin between each minute. Think about applying an even force throughout the pedal stroke.

Main set: 40-60 minutes of work.We will be varying the cadence and intensity during the main set. For those of you that are familiar with power, or have completed a Functional Threshold Power (FTP) test, I have included power ranges that you should aim to hold for each interval. Calculate the power you should aim to hold based on your own FTP.

First 10-15 mins: Gear up from what you were riding during the warm up but stay in comfortable Zone 2 – spinning at cadence 85-95 RPM. 60% of your FTP (60% of what you can hold at race pace for an hour).

Next 10-15 mins: Gear up once more and move into higher Zone 2 – build the intensity/effort. 85-95 RPM. 75% of your FTP.

Next 10-15 mins: Gear back down and maintain the cadence at 85-95 RPM. Remain in Zone 2. 60% of your FTP. 

Final 10-15 mins: Gear up once more and build the intensity/effort back to what you held for your second interval. 85-95 RPM. 75% of your FTP. 

Cool down: 5 minutes @ Zone 1. 40% of your FTP

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.