This Workout Wednesday builds offseason strength with high-intensity hill repeats!
Step 1: Find a hill between 5% and 10% gradient or set up a treadmill that allows for incline if you live in a flat area. Step 2: Warmup at your easy pace for 20 to 30 minutes Step 3: Balance intensity with the amount of time you are spending running the hill. A good example is 3x3 minute hills at about 90% of your maximum effort. If you are just starting out, keep the hill below 30 seconds and graduate up to longer hills. The shorter the hill, the higher the intensity should be. Step 4: Cool down, hydrate, stretch, and have some good food! This type of workout builds muscular strength, improves speed, improves coordination, and makes the “hill” in your next triathlon much easier. So grab a buddy and run for the hills! April's Workout Wednesday and Fuel Up Friday posts are provided by our newest partner, Vámonos Coaching. Here is the first Workout Wednesday from Coach Ramón.
Getting faster on the run is something almost all of us would like to achieve. Consider tapping into the power of strides on your next run! It is important to note that strides are not be confused with sprints. It should be a controlled pace, opening up your stride length a bit, without a great amount of exertion dropped down. You can do different variations of this, depending on the race distance you are training for, but here is an example workout. Easy 2-mile shakeout Ease into a 20-second stride Recovery jog for 1-2 minutes Repeat strides/recovery set 3-5 addition times Finish up with a 2-3 mile cool down jog Thank you Vámonos Coaching for the workout! Visit Vámonos Coaching or send an email if you have any questions! We partnered with coach Ramón at Vámonos Coaching for the month of April. Here is his first recipe:
As athletes we sometimes have to be in boogie mode outside of training and raceday. Don’t let nutrition hold you back! Consider preparing quinoa next time you’re in the kitchen. It is simple to make, super nutritious, and serves as a versatile food to mix/pair with other foods. (*quinoa can be found in many bulk sections..Market of Choice, WinCo, Fred Meyer, etc.) Over the next four weeks I’ll be throwing quinoa recipes your way. Here’s one for starters! Broccoli Quinoa Bowl What you need: 1 cup quinoa 2 cups vegetable stock 1 cup chopped up broccoli 2 teaspoons minced garlic 2 teaspoons olive oil Directions: 1. In a medium saucepan, bring 2 cups vegetable stock to a boil. Stir in the quinoa and reduce heat to low. Cover and simmer for 20 minutes. 2. While quinoa is cooking, heat olive oil in a skillet over medium heat. Add broccoli, garlic, and maybe something else you’d like to mix in. Stir for a minute, then cover and steam over medium heat for 5-7 minutes. 3. Stir the vegetable mixture into the cooked quinoa. Finish with optional spices/toppings of your choice. That’s it! Enjoy & store the leftovers! Ramon Vámonos Coaching |