Best In the West Events
  • Home
  • Event Calendar
    • Full Event Calendar
    • Best in the West Triathlon Festival
    • Oregon Dunes Triathlon
    • Tri at the Grove
  • About
  • Sponsors
  • Contact
  • Meet the Posse
  • Blog
  • Rentals

Track Days, Finding Form: A Run Workout by Coach Ivan Dominguez

10/30/2019

 
Anyone that knows Coach Ivan, knows he walks the talk.
And in this case, he runs it as well.

Always overheard reminding his athletes, Coach Ivan says: 
Train hard, but train very smart. Do things the right way. Quality over quantity. 
And with that, today's #workoutwednesday is short but sweet spin around your favorite track, with an emphasis on form and steady pacing.

Track day: 1000m intervals.
  • 10-20' WU
  • 6x 1000s, each at 90-95% threshold pace
  • 3' recovery walk in between
  • 10-15' CD

Now as many of you may know, track intervals are great way to get faster by utilizing a predictable and stable surface, with minimal distractions, and while further lessening the chances of added injuries.
Picture
As Ivan says, "They [track workouts] are also more specific because the athletes won't have to be guessing or looking at the watch for distance, meaning how much distance left or half." Furthermore, running on the track is a lot easier to count, just like swimming in the pool.  

Hence, it becomes a solid opportunity to focus on pace and form, and creates a controlled environment to gauge your stamina against the fatigue curve and benchmark a tidy set for future reference. 

So get out there and give it a whirl!
Once again, thank you to our guest Coach of the Month, Ivan Dominguez.
​Please feel free to reach out and introduce yourself; he is quite approachable and has a wealth of racing experience to share... 
ivandominguezcoachingsystem@gmail.com

​​
or find him here ig:  @iamivandominguez or here fb: @iamivandominguez
Happy training, everyone!

Threshold Thursday: An FTP cycling workout with Coach Ivan Dominguez

10/24/2019

 
#thresholdthursday If you're training for performance, then the concept of Functional Threshold Power has come up; check out this FTP B*I*K*E workout by Coach Iavn:
Picture
Heavy gears low RPM training:
​
  • 5' easy
  • 6' @ 55-75% of FTP/
  • 3' @ 95-100% of FTP/HARD
  • 1' easy
  • 5' @ 55% of FTP
 
  • 12' @ 70-75% of FTP 70-75RPM.
  • 8' @ 85-90% of FTP 75 RPM
  • 5' recovery
  • 22' @ 75-80% of FTP 70 RPM
  • 3' recovery
  • 15' @ 80-88% of FTP 75 RPM
  • 4' recovery
  • 22' @ 70-75% of FTP 70 RPM
  • 3' easy
  • 15' @ 80-88% of FTP 75 RPM
​
  • 10' Cool Down
Picture
Please feel free to reach out and introduce yourself and welcome Coach Ivan! 
ivandominguezcoachingsystem@gmail.com

​​
or find him here ig:  @iamivandominguez or here fb: @iamivandominguez
Happy training!

Workout Wednesday: Smart Drills & Thrills, a Swim Workout by Coach Ivan

10/16/2019

 
Today's #workoutwednesday is a modestly challenging S-W-I-M workout, brought to you by our guest Coach of the Month, pro-triathlete & multi-sport coach Ivan Dominguez.

As Ivan comments, "What keeps me going.. is that I won't be good at things if I don't put the hard work, and the smart work. And also because don't want to struggle in races either."

Ha, who does?! That's a great perspective to have, Ivan.
And we appreciate his insight shared, as seen through this clever workout including a variety of drills and tempo training. 
Swim Workout: Total 3000yds

Warm up
300 easy freestyle, loosen
1x 100 with fins: ↑ 25 kick on L side + 25 kick on R side ↓ freestyle
1x 200 moderate-speed/effort freestyle
1x 200 with fins: ↑ *6/1/6* ↓ freestyle
    *6/1/6 is a breathing pattern: breathing every 6th stroke
1x 100 fast freestyle
1x 300 with fins: ↑ *broken arrow​* ↓ freestyle
Picture
*In case you're wondering: the broken arrow swim drill is a variation of the catch-up drill and is a torsional-control technique of forward-hand planing with alternate hand up in a vertical-hold position for possibly 1-2 seconds, alternating breaths, followed by a smooth catch & thrust into opposite broken arrow.. all whilst kicking to maintain the planing momentum and is great for loosening up tight shoulders & backs.  ​
Drills Set:
16 x 50s @ 10 seconds rest
    
1 – 4: pull buoy (12 ½ scull #1 + 37 ½ freestyle)
    5 – 8: pull buoy (12 ½ scull #2 + 37 ½ freestyle)
    9 – 12: pull buoy with ankle-bands
    13 – 14: bands only​
    15 – 16: pull buoy (12 ½ doggy paddle + 37 ½ freestyle)
Main Set
6x 150s @ 20 sec rests:
    1 – 2: freestyle, 50 easy + 50 moderate + 50 fast
    3 – 4: 50 backstroke easy + 50 free moderate + 50 free fast
    5 – 6: pull buoy & optional *paddles* at moderate pace.
*Editor's note on swim paddles: consider removing the wrist-band straps at the back end of your paddles, where by only the middle-finger straps are securing the paddle to the hand, as the efficiency of the mechanics of your plane-catch-thrust sequence will be magnified accordingly, with objective to keep tension on the paddle as if there were no straps at all.

Cool down: easy 200, choice.
Now, Coach Ivan says the idea behind the sets is this: your primary focus should be to start the session thinking about setting up for a good catch and pull through phase, and then spending the majority of the drills set working to enhance & refine this efficiency further against the fatigue curve.

So jot it down on your pool's marker board, and give it a go!


Please feel free to reach out and introduce yourself and welcome Coach Ivan! 
ivandominguezcoachingsystem@gmail.com
​
or find him here ig:  @iamivandominguez or here fb: @iamivandominguez
Happy training, y'all!

Triathlete, Coach, Family Man: Ivan Dominguez October's Guest Coach of the Month

10/9/2019

 
    Do Triathlons, they said. Is Super Fun, they said that too. - Cyclist turned Triathlete, Ivan Dominguez
Taking that challenge to heart, Ivan Dominguez has transformed a wealth of international competitive cycling experience and channeled it into a bright new endeavor, that of a professional triathlete.

We're honored to take this opportunity to share with all of you, some great conversations, strategies and insights from Ivan.. this month as our esteemed guest Coach of the Month.
Picture
Briefly, Ivan has raced competitively in the sport of cycling for 25 years and currently holds a Pro Triathlete License.

As the top sprinter for some of the best US and International professional teams, Ivan has extensive first-hand experience in the sport of cycling and holds a long list of stage wins.

Born and raised in Habana, Cuba, Ivan represented Cuba winning multiple Gold & Silver Medals in the Pan American Games, has been Cuban National Champion with records still standing.
Picture
Picture
Ivan's philosophy on training:
Train hard but very smart.
Do things the right way.
​Quality over quantity.
CAREER HIGHLIGHTS Include:
(2008) 1st, Stage 1, Tour of Georgia
(2007) 1st, Stage 1 & Stage 7, Tour of Missouri
(2007) 1st, Stage 7, Amgen Tour of California
(2006) 1st, Overalll USA Crit Series
(2005) 1st, CSC Invitational
(2002) 1st, New York City Cycling Championship
(1997) 1st, Cuban National Champion, 4km Pursuit
(1997) 2nd, Pan Am Games, 4km Pursuit
(1996) 1st, Pan Am Games Madison
Picture
Ivan on the cover of VeloNews [middle], circa 2006
Now, not only is it terrifically fascinating to talk 'shop with Ivan, but we've partnered-up with him this month to share what we believe is his unique perspective and insights on the multi-sport world, and to share in his wisdom by way of some workouts, recipes and strategies. 
 
As a Coach, Ivan has struck the rare balance of being what he sells, focusing on things like: new strategies for beginners, intermediate development, advanced skills, and tip-top insights of a professional athlete as well.

He is comfortable and well-versed in triathlon, road cycling, running, duathlon, IRONMAN, swimming, and adventure racing. And for good measure, he manages to also keep true to a loving family that enjoys training with him (occasionally!), traveling and sharing in his successes. 
So, please feel free to reach out and introduce yourself and welcome Coach Ivan! 
ivandominguezcoachingsystem@gmail.com
or find him here ig:  @iamivandominguez or here fb: @iamivandominguez
In the meantime, be on the lookout for Ivan's inspired posts throughout the month.

Happy training, y'all!

Threshold Thursday:  Sustainable Race Efforts, Swim

10/3/2019

 
Greetings, All!

Today's #ThresholdThursday swim workout is brought to us by BITW's race director & distinguished gentleman athlete, Coach Blair Bronson.   

As Blair says, "Short on time, but still want to get your workout in? Try out this swim workout to not only keep you on schedule with your day but also to help keep you on pace for a solid swim come race day! "
Picture
In this workout, we look to find our sustainable race effort while swimming a continuous 30-min set.

Now, unlike most swim workouts, this set does not give you any rest at the wall.
Instead, it is an active recovery of easy swimming. If "easy swimming" is not something that is in your ability level yet, archive this workout for a later date and focus on developing your form.


If you're newer to swimming, this can be shortened by dropping the number of race efforts.
Threshold Workout
  • 0-5 min- Warm up with drills 
  • 5-10 min- Build steady to race pace
  • 10-15 min- Race pace holding your goal race pace
  • 15-16 min- Over threshold pushing well beyond race pace 
  • 16-21 min- Recovery going as easy as needed to execute another 5 min of race pace in good form
  • 21-26 min- Race pace holding you goal race pace
  • 26-30 min- Easy cool down​
Picture
These ladies know the benefits of threshold training! And the face
of training without gettin' after those race-pace components.
We welcome your comments & feedback.. let us know what kind of outcomes you are getting, once ya get the hang of this workout strategy. And feel free to reach out to Coach Blair with questions, or when we can best catch him for a swim set or an autograph: 
Blair@bestinthewestevents.com 
or find him @BestInTheWestEvents & @BestInTheWestEvents
Happy Training!
Picture

    Archives

    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019

    Categories

    All
    Community Highlight
    Posse
    Recipes
    Tips And Tricks
    Workouts

    RSS Feed

Join our mailing list
© Best in the West Events 2018. All rights reserved.  
  • Home
  • Event Calendar
    • Full Event Calendar
    • Best in the West Triathlon Festival
    • Oregon Dunes Triathlon
    • Tri at the Grove
  • About
  • Sponsors
  • Contact
  • Meet the Posse
  • Blog
  • Rentals