Tag: Gold Nugget

May 19, 2018 – GNT race prep

May 19, 2018 – GNT race prep


With one day until raceday we will use today to make sure our gear is prepared for the race. Today’s workout will be a short Bike/Run brick just to make sure everything is working as it should.


20-30 minutes of continuous riding.

followed by:

10-15 minutes of easy running. Throw in a couple 50 yard strides to get the feel of a faster pace but that’s it. Nothing hard in today’s workout.

May 18, 2018 – GNT Run

May 18, 2018 – GNT Run


Todays run workout is an easy shakeout run. We are two days from raceday so we don’t want to do anything that will contribute to fatigue.

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:

25 minutes of running total:

First 20 minutes @ marathon pace. This should be at conversational pace.

Last 5 minutes @ about your GNT race pace.

Finish up with an easy 5 minutes of walking and stretching, focusing on the muscles in the lower body. Be sure to hit your quads, hamstrings and calf. When you get the chance , roll out using a foam roller.

May 16, 2018 – GNT Bike

May 16, 2018 – GNT Bike

Bike/Run brick 

This week’s bike workout is slightly shorter than last week and will once again include a short run following the ride.

Warm up:

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


Main Set:

40 minutes of continuous riding at a comfortable pace.

During the 40 minutes aim for 5, one-minute intervals where you push the pace to your GNT race pace effort. A gradual hill is a great place to do this.

Immediately following the 30 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. This workout is also a great opportunity to practice your race day nutrition. Be sure to stay hydrated on the bike and if needed take a energy gel towards the end of your bike. Don’t hesitate to send us an email if you need raceday nutrition advice!

May 15, 2018 – Strength/Swim

May 15, 2018 – Strength/Swim



3 rounds for quality:
10 birddogs (each side)
40 second 4 way deadbug
30 second side plank w/ 10 dips (dip hip to ground then up to sky slowly)
6-10 jefferson curls @ 4242


Back Squat 5,5,4,4,3

Squat @ 32×1 – Decreasing the reps this week so you can increase the weight slightly from last week – target increasing by 5-10 lbs for each set. REMEMBER TEMPO 3 seconds down, 2 in the hole, explode up.


4 Rounds:
8 Glute Bridge DB press
rest 60s
10 Bent over dumbell rows (2 seconds down, 2 hold at the top, 1 arm at a time)
rest 60s

Bulletproof 2

4 Sets for consistent effort

45sec Wtd Wall Sit (hold KB’s in front rack position)
45sec Wtd Plank (elbow plank with plate on your back)
5-10 pullups
20 walking lunges light weight
rest as needed, but no longer than you need to keep a consistent effort_)



Today we will spend some time at race pace, but we arent putting in too hard of work due to race day!

Warm up:

Swim 200 yards EASY! – Mix up your strokes


Drill, focus on technique over speed – 4×25 yards. Alternate between fingertip drag drill and fist drill. See notes for technique tips on these drills.

Swim, 4×25 yards – build from slow to fast for each 25.

Main set:

Swim, race pace 3 x 100  with 15-20s rest between 100’s – we want this to be at race pace, with little rest between 100s.

Swim, easy effort – 2×200 yards, 20-30 seconds recovery between 100s

Swim, fast – 2-4×25 yards, 30 seconds between 25

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.
May 14, 2018 – GNT Run

May 14, 2018 – GNT Run


AK Athletes, we’re at race week! We will do a short taper towards the end of the week to allow us to perform at our peak come race day. You will notice slightly shorter workouts with bursts of race day efforts in each of the sessions.

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


4 sets of 50 meters building from slow to sprint over the 50 meters. Jog easy 150 meters before starting your next stride.

Main set: Perform all three components one after each other

5×30 seconds @ 10k race pace effort (slower than your GNT run race pace) with 1 minutes of easy jogging or walking between sets

5×30 seconds at GNT run race pace effort with 1 minute of easy jogging or walking between sets.


10 minutes of easy jogging at conversational pace

Cool down:

Two EASY laps around the track