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Threshold Thursday: Core Strength Training Program From Taz

7/24/2019

 
The Core Strength Training program shown below is what I have personally been doing for my triathlon weight training for the past 10 years. The exercises shown work on developing your core muscles. The training is broken into 4 segments that are done over a 6 month training cycle. Find a gym with an adjustable cable weight machine and follow the descriptions and photos for your Core Strength Training Program.
ENDURANCE PHASE
6 weeks - 2 x per week
light weight
20-30 reps
1st wk - 1 set
2nd wk - 2 sets
3rd - 6th wk - 3 sets
30 sec rest betw sets
STRENGTH PHASE
6 weeks - 2 x per week
increase weights per set
3 sets
set 1 - 15 reps
set 2 - 12 reps
set 3 - 8 reps (to exhaustion)
90 - 120 sec rest betw sets
MUSCULAR ENDURANCE PHASE
8 weeks - 2 x per week
moderate weights
3 sets
15 reps
30 - 45 sec rest betw sets
MAINTENANCE PHASE
6 weeks - 1 x per week
moderate to heavy weights
2 sets
15 reps
​30 - 45 sec rest betw sets
D1 Extension
front foot forward
toe toward weights
rock to back foot while pulling with opposite hand beginning palm up and finish at hip palm down
finish toward floor
keep shoulder back
Single Arm Lat Pull - High
front foot forward
toe toward weights
back foot for balance 
front leg bent 90 degree at knee
pull with opposite hand while rising and twisting  
minimal rise from high position
Picture
Single Arm Lat Pull - Horizontal
​front foot forward
toe toward weights
back foot for balance 
front leg bent 90 degree at knee
pull with opposite hand while rising and twisting  
full rise from horizontal position

Single Arm Lat Pull - Low
front foot forward

toe toward weights
back foot for balance 
front leg bent 90 degree at knee
pull with opposite hand while rising and twisting  
full rise from low position
Picture
Extension Rotation
stand perpendicular to weights feet slightly toed out 
hold handle with outside hand first
pull with outside hand & push with inside hand
cross close to body
rotate head while crossing
pull up & across body while rising from squat position

Picture
​
Flexion Rotation
stand perpendicular to weights feet slightly toed out 
hold handle with outside hand first
pull with outside hand & push with inside hand
cross close to body
rotate head while crossing
pull down & across body to inside of opposite knee while lowering to squat position
Horizontal Rotation
stand perpendicular to weights feet slightly toed out 
hold handle with outside hand first
pull with outside hand & push with inside hand
cross close to body
rotate head while crossing
pull across body from a standing position
​legs slightly bent
Picture

Fuel Up Friday: Healthy Soft & Chewy Oatmeal Raisin Cookies

7/19/2019

 
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Yields: 15 cookies
These oatmeal cookies are yummy, nice and chewy!

1 cup instant oats

1 1/2 cups regular flour, wheat flour, or half white half wheat, spelt flour works great also
1 ½ tsp baking powder
1 ½ tsp ground cinnamon
⅛ tsp salt
4 tbsp unsalted butter, melted and cooled slightly (or coconut oil)
1/2 cup unsweetened applesauce
1 large egg, room temperature
1 tsp vanilla extract
1/2 cup brown sugar
3/4 cup raisins

-Preheat the oven to 325°F
-Whisk together the dry ingredients: oats, flour, baking powder, cinnamon, and salt in a medium bowl.
-In a separate bowl, whisk together the butter, egg, applesauce, and vanilla. Stir in the brown sugar.
-Add in the flour mixture, stirring just until incorporated. Fold in the raisins.


Spray your cookie sheet or line with parchment paper. Drop the cookie dough into 15 rounded scoops onto a cookie sheet, and flatten slightly. Bake at 325°F for 11-12 minutes. Cool on a wire rack.

Workout Wednesday: Running Strides from Coach Taz

7/17/2019

 
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This is a great early season run to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level. Happy running!

40 minutes total run time
 
Run at a steady moderately-high foundation pace (high Zone 2) for 30 minutes. After 30 minutes run a 20 second relaxed sprint at speed intensity (Zone 5 or fastest pace you can hold for 1:00 - 1:30) then slow down and run 40 seconds active recovery (Zone 1). Repeat for 6 intervals (or adjust to fit your endurance level). After you have completed your sprints, run for approximately 5 more minutes at Zone 1 recovery pace for a total running time of approximately 40 minutes.
 
Thanks to Coach Taz of T3 Coaching for this workout!

Fuel Up Friday: Cold Brown Rice Salad with Chicken

7/12/2019

 
Picture
Picture
This cold grain salad is yummy, refreshing, and perfect for a summer BBQ. You probably already have all of the ingredients in your kitchen!

For the dressing:
juice of one lemon
1 teaspoon mustard as an emulsifier
1/2 cup olive oil
1 garlic clove minced fine
1/4 cup fresh parsley
1/4 teaspoon salt (more to taste)
1–2 teaspoons honey

For the salad:
1/2  bunch kale (finely chopped, without stems, to yield about 1 1/2 cups)
1 tomato chopped
2 carrots grated
1/2 cup red cabbage
1 small cucumber
I /4 cup dried cranberries
1 chicken breast cooked (I used some leftover grilled chicken)
1 1/2 cups cooked and cooled brown rice (or millet, quinoa, wheat berries, or spelt berries)

Directions:
1. Shake up the dressing ingredients in a large jar. 
2. Dice and chop all the veggies and chicken.
3. Add veggies, chicken and grains to the dressing jar
4. Shake it all up.
5. Garnish with 1/4 cup chopped almonds and an avocado 
6. Enjoy!

Thanks to T3 Coaching for this recipe!

Workout Wednesday: Bike Ride with Short Hill Climbs

7/10/2019

 
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This is a great early (or mid) season ride to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level.

75 minutes total ride time

Ride at foundation pace (zone 2) for approximately 30 minutes to your favorite hill. The hill should have a moderate grade (4 – 6%). Perform 8 x 60 second short climbing intervals done in an efficient gear for climbing quickly. You should climb hard and fast enough to just push into Zone 5. Recover between intervals by coasting back down the hill and pedaling easily for two minutes of active recovery. Then repeat for the number of intervals indicated. After you have completed your climbs, ride home at Foundation pace for a total riding time of approximately 75 minutes.

Thank you to Coach Taz of T3 Coaching for this workout!

Fuel Up Friday: Peanut Butter Toast with Fresh Blueberries

7/5/2019

 
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While this peanut butter toast is super simple, it is extremely delicious, has low sugar, is super digestible, and hits all the nutrition zones to fuel your morning. 

Ingredients
  • 2 slices of your favorite bread, toasted to your liking. I used Big River Pugliese, normally I use a couple slices of Dave's whole grain bread.
  • 2 tablespoons peanut butter, one tablespoon for each slice. My favorite is Earth Balance, it has flax seeds in it for a some ALA Omega 3s, and it is sweetened with agave.
    • Allergic to peanuts? Almond butter works great too.
  • Blueberries are just starting to ripen in Oregon and they are delicious! You can get fresh PNW blueberries at many locations:  farmers market, Market of Choice, even Freddy's!
  • Add a banana or add some fresh dark cherries when they come into season!

Directions
  • Smear nut butter onto toast
  • Plop berries, cherries, and/or bananas on the toast
  • Enjoy the delicious breakfast toast!

Thanks to Coach Taz of T3 Coaching for the recipe!

Workout Wednesday: Swimming with Coach Taz

7/3/2019

 
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This swim workout comes from Coach Taz, who coaches the OSU Triathlon Team swim practices 3 times a week, every week, no matter what!

This type of a set helps you with your pacing and build endurance by using the 100’s as active recovery from the fast half of the longer negative splits. This workout is perfect for swimmers at any level, as there are send off times for a variety of paces. 

All of the times in the main set correspond to the 100 yard send off times at the top of each column. If you can swim a 100 yards at a moderate, steady pace in 1:30 then you should use the times in the 1:40 column giving you approximately 10 seconds rest per 100. Choose you send off column based on that formula.
 
Swim the 100’s at a moderate, steady pace (en1) and really work the second half of the longer negative splits (NS).

Warmup:
 
4 x (125 free/25 back)                                                            4 x (100 free/25 back)
 
600                                                                                                                     500
 
Main Set:
                                     1:25        1:30        1:40        1:50        2:00
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 200 NS                  2:50        3:00        3:20        3:40        4:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 300 NS                  4:15        4:30        5:00        5:30        6:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 400 NS                  5:40        6:00        6:40        7:20        8:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 500 NS                  7:05        7:30        8:20        9:10       10:00 - 1 x
 
 
Total : 3200                                                                            1800
 
Cool Down:
 
200 EZ                                                                                    200 EZ
 
Total: 3400 yards total                                                         2000 yards total
 

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