Newer swimmers often get in the pool and just swim at one pace that is neither easy nor hard enough to improve endurance or speed. Find yourself in a swim rut? Try mixing up the intensities a bit to spice up those swim workouts. Plus it helps the time in the pool go faster! Happy swimming! 🤠
Warm up: 300yd very easy (mix of swim and pull with paddles and Pull buoy).
200 pull with PB and paddles (slight build here second 1/2)
Drills: 6x25 RI :10”
kick drill (with fins if available) with 1 arm forward and other at side, either snorkel or without, focus is long reach and stretch, switch arms at the wall (working on finding long streamlined position here)
Pre main set: RI: 20” all
8x50 as (build, breakout, ez, fast) X2
Main set: 3 rounds of 4x100 (1200 total)
4x100 as (25 fast, 75 smooth), (25 smooth, 25 fast, 50 smooth), (50 smooth, 25 fast, 25 smooth), (75 smooth, 25 fast)
RI :10-:15 between 100's, and bonus :30 RI after every 4th 100
Cool down: 100yd Easy pull or swim
This is a great session for starting to add some intensity into your swim sessions. For more experienced swimmers the 100's in the main set can be exchanged for 200's and the fast 25's changed to 50's
Thanks to coaches Jon and Kristen of @Pure_endurance for this awesome swim workout!
Motivation Monday From Pure Endurance
Train your brain!
Working on a positive mindset can take our athletics to the next level. One of the best places to start is our own narrative in our minds about who we are as people and athletes. That negative voice that says "I'm failing. I am getting slower. This is so hard. I'm never going to achieve my goals. Why do I do this?" affects your performance, your mood, and your interactions with others. When you notice your inner voice saying these types of things, look for the positive and try to change it around. Control your thoughts and be in charge of your narrative. "I GET to do this. I'm working hard to be stronger, fitter, faster. Work and consistency bring change. Trust in the training."
You don't have to be unreasonably optimistic, but finding a hopeful and encouraging mindset can change a training session and even your daily outlook on life.
Motivation Monday from coaches Jon and Kristen of @pure_endurance! Have a great Monday and a stellar week!
Here are some great strength training tips to improve core strength and overall stability from Pure Endurance coach Kristen Lipscomb!
Pelvic floor and Core (not JUST for the pregnant or postpartum athlete). With two kids, one only 5 months old, I know the importance of working on my pelvic floor and core strength before, during and after pregnancy. But in truth, we ALL can use these exercises to improve our core fitness, no matter our age or gender. The core muscles allow the pelvis, low back, hips and abdomen to work together with stability. A strong core can lead to less fatigue and fewer injuries. So, here's a quick set of exercises that can help build your core and pelvic floor.
Repeat the set of exercises 2-3x with short rest between exercises:
-Glute bridge(15): Lie face up on floor with knees bent and feet flat on ground. Lift glutes off the ground until knees, hips and shoulders are in a line. Hold position for a couple seconds before returning to ground.
-Side Plank(30sec each side): Start on side with feet together and upper body supported on one arm at the elbow with forearm under the shoulder. Contract core to raise hip off the ground to form straight line from head to feet.
-Bird Dog(15 each side): Start on hands and knees. Keeping back and pelvis still, reach forward with one arm and back with opposite leg. Return to starting position. Repeat on other side.
-Superman(30 sec): Lie face down on stomach. Simultaneously raise arms, legs and chest off the floor by contracting your low back and core muscles. Hold for a couple seconds before returning to ground.
-Dead Bug(15 each side): Lie on back with arms up in front of face. Bend hips and knees to 90 degrees (like doing hands and knees toward the ceiling). Extend one foot toward the floor and bring opposite arm overhead. Keep core tight and don't arch lower back. Return arm and leg to starting position. Repeat with opposite arm and leg.
Like the workout or have any questions? Contact the coaches directly at email@example.com
Getting into the swing of training and feeling hungry All.The.Time? Us too! Here's a great snack from Pure Endurance Coaching to provide some carbohydrates along with good protein and healthy fats to keep you full longer.
Combine all ingredients together in a bowl; form into balls using your hands. Arrange energy bites on a baking sheet and freeze until set, about 1 hour.
Thanks to our friends Jon Booth and Kristen Lipscomb of Pure Endurance Coaching @pure_endurance for this delicious, simple, nutritious, and quick recipe.
Stellar local endurance sport coaches, Kristen Lipscomb and Jon Booth of Pure Endurance Coaching www.ndurancecoach.com, will be providing all of us with some awesome workouts, motivation, recipes, and other tips and tricks for the month of February! Read on:👍
Long runs are the bread and butter of your run endurance training. The goal of most long runs is to develop your aerobic base. Perfect for winter months of training. One of the most common mistakes in running a long run is going TOO HARD! When you run too hard, you're stuck in the grey area of not really training your aerobic OR anaerobic systems. This means you won't benefit as much from the training time you're putting in or allow your body to recover as well for your higher intensity training sessions.
If you train by pace, your long run should be in zone 2, about 70-80% of your threshold pace (for example if your 30 min threshold run pace is 8:00/mile, your zone 2 pace would be 9:07-10:20/mile). If you train with heart rate, you should aim for 65-80% of your max heart rate. Another good way to judge your effort is a talk test -- you should be able to speak in full sentences and have a conversation during your long run. That's why some call it conversational pace! If you can't do that, slow down until you can. Slow down, save your extra energy for your hard Zone 4/Zone 5 days, and you might see a big jump in your fitness!
Like what you hear or have questions? Reach out to the coaches themselves at www.ndurancecoach.com
Here’s a bike workout perfect for re-entry into a training plan after the offseason courtesy of Chris Bagg Coaching Group
RE-ENTRY BIG GEAR BIKE WORKOUT 💪
This big-gear workout is ideal for an indoor trainer ride. If you’re a Zwift-er, consider hilly loop and opt for the climbs when you have a change to “turn.” It’s also ideal to wake up legs that have been resting during off-season...
20 minutes of easy riding (don’t get sucked into Zwift competition!)
5 x through the following: -8 minutes hard climbing @ 70-80 RPM (80-90% of your threshold power, or a 6 out of 10 effort)
-4 minutes easy-moderate at choice RPM
40 minutes moderate-hard climbing @ 70-80 RPM (75% of your threshold, 5 out of 10)
Cool down of choice 🤠👍
Ready to start reintroducing some speed and turnover to those dormant winter legs? This track workout from Chris Bagg Coaching is designed to do just that!
“Winter Warmer Re-entry Run”
1 mile warmup slow and steady
1 mile swifter by 30”/mile. Mix in 10x15” strides at 5k/10k pace.
When sufficiently warmed up⬇️
800 Half-Iron race pace from last year
400 jog slow and steady (no stopping)
4x400 faster than 800 only by a few seconds (Don’t Overreach!)
400 walk or jog between each (stopping ok)
10x200 excellent form and fastest turnover of the day. Try to negative split, but don’t obsess over times as your aim is simply to reintroduce turnover.
200 walk/jog between each (stopping ok)
Cool down: jog of choice to take it to an hour. If possible, toss in some drills or short strides!
Questions? Contact the coaches at chrisbaggcoaching.com
Fuel Up Friday: Eggplant Sandwiches
Check out this recipe for yummy eggplant sandwiches!
1. Turn your oven on broil - high
2. Cut the eggplant into slices about 1/4 inch thick
3. Assemble the eggplant onto a baking sheet and brush with olive oil, season with salt and fresh ground pepper to your liking
4. Move the oven rack to about 6 inches below the heat source. Cook the eggplant for about 6-10 minutes or until tender and toasted
5. Chop the fresh basil leaves
6. Brush the olive oil and balsamic vinegar onto the inside of both pieces of bread 🥖
7. Slice mozzarella
8. Once your eggplant and bread are done, assemble the sandwiches with cheese and basil and enjoy!
9. Optional step—if you want a toasted sandwich (like the ones in the picture), spread a light amount of butter on the outside of the bread before assembling the sandwiches, set a pan on medium heat, and cook until each side of the bread is golden and toasted (just like a grilled cheese!)
Check out this Vegan Butternut Mac & Cheese recipe from our friends The Athlete's Table and Chris Bagg Coaching
•24oz butternut squash (bagged & precut)
•1 medium onion (sliced)
•1/2 cup roasted & salted cashews
•5 cloves garlic (peeled)
•4 sprigs fresh thyme
•2 tsp salt
•1/2 package Kite Hill Almond Cream Cheese
•2 tsp onion powder
•2 tsp garlic salt
•1/2 tsp nutmeg
•1 tsp smoked paprika
•1-2 Cups unsweetened Almond Milk or Water
•1tsp Honey (optional, To Taste)
1. In a large pot, combine the butternut squash, onion, thyme, garlic, salt, cashews and enough water to just cover the squash. Season water with 1 tsp salt.
2. Bring to a simmer and allow the squash and onions to cook until very tender.
3. Boil pasta as directed on the packaging.
4. When the squash has cooked through, remove the stems of thyme.
5. Using a slotted spoon, remove all the ingredients and add them into a high-powered blender.
6. Add 1 cup of water (or butternut cooking liquid), 1/2 package of the Kite Hill Almond Cream Cheese and the salt, pepper, nutmeg, smoked paprika, onion powder and garlic salt.
7. Blend until ultra smooth and creamy and season additionally as desired. Be ready to add more water as needed to bring the sauce to a "cheese sauce" consistency.
8. Season with additional salt, pepper or spices as desired.
9. Combine cooked pasta and desired amount of sauce. Serve and enjoy!
Check out more awesome recipes at www.theathletestable.com
Want to improve your aerobic endurance and learn more about your ideal race pace in the water? A good first step in this direction is to find your own threshold pace. Your threshold pace is your highest sustainable pace for a relatively extended period of time. Our friends with Chris Bagg Coaching Group often prescribe this “broken 1500” test to determine their athletes functional threshold pace in the pool. This pace can then be used to guide athletes during later workouts.
Warm up: 300-500 as you see fit
Test: “broken 1500”
(make sure to keep track of your time!) Keep the pace for each interval at the best effort that you can maintain without slowing.
2x250 (25” rest)
2x200 (20” rest)
2x150 (15” rest)
2x100 (10” rest)
2x50 (5” rest)
Take note of your total time!
Cool down: 200 EZ
Take your total time and then subtract the rest intervals (2:25 total). This is your estimated 1500 time which can be divided by 15 to determine your threshold pace per 100!
Ready to apply it with a threshold pace specific workout? Continue reading for a good way to make it happen!
Improving aerobic endurance and pacing:
This workout will condition you to hold a sustainable pace for a longer time and not fade out towards the end of your next race!
Warm up: 300-500 as you see fit
Main set: Each interval of the main set includes a note about your target pacing per 100. For example: the first 3x400 set requires a target pace of 5” slower than your 100yd threshold pace (TP). If your TP is 1:30/100yd’s you would shoot for a 1:35/100yd pace for those 400’s. The pace slowly increases as the workout proceeds.
3x400 @ TP+5”
2x400 @ TP+4”
1x400 @ TP+3”
Cool down: 200 EZ
Option for advanced athletes: Start the workout with 4x400 @ TP+6” w/ 20” rest for an extra giddy up
Have questions? Contact the coaches directly at chrisbaggcoaching.com