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The Treadmill Brick: a RUN Set with Coach Mackenzie

11/20/2019

 
Today's #workoutwednesday is brought to you by our Guest Coach of the Month, Mackenzie Madison. 

As she says, If you want to focus form yet increase strength during speeds and muscle activation for shorter intervals.. this RUN set is solid.
And yes, ideally you'll need ​access to a treadmill.. or adapt the rhythm of it to a track set.
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​Treadmill Brick

WU 5 min increase speed

Repeat pattern for 4 miles or however long prescribed:

- 40 second hill effort @3.5-4.5% grade
Increase mph pace by .1 mph each time.
​Start at faster endurance pace.

- 1:20 recovery at 0% incline maintain mph

- 400m 1 mph faster than current pace increase.

- 1:20-30 recovery returning to previous interval hill speed.
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The objective is to increase mph efforts and quick-paced recoveries -- always maintaining a 1 mph difference between hills and 400.

Example:
40 sec 3.5% hill @8 mph
1:20 recovery 0% @8 mph
400m @9 mph
1:20-30 recovery @8 mph
40 sec 3.5% hill @8.1 mph
1:20 recovery 0% @8.1 mph
400m @9.1 mph
1:20-30 @8.1 mph
40 sec3.5% hill @8.2 mph
1:20 sec recovery @8.2 mph
400m @9.2 mph
1:20-30 @8.2 mph
40 sec 3.5% hill @8.3 mph
1:20 recovery @8.3 mph
400m @9.3 mph
1:20-30 sec recovery @8.3 mph
Etc....
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We like it.

Please feel free to reach out to Coach Mackenzie and introduce yourself..
​

Contact her at www.kenzmadison.com 
or directly at coach.kenzmadison@gmail.com ​
or find her here on instagram: @kenzmadison
or here on facebook: @kenzmadison
Happy training, everyone!

A Mackenzie Quickie: A BIKE Workout on the Go

11/13/2019

 
Today's #workoutwednesday is a B-I-K-E quickie set of intervals, brought to you by Coach Mackenzie.

As she says, this is one that keeps you in shape, can be a quick trainer workout, or something to do when short on time at the gym or while traveling over the holidays.  
Picture
This can be repeated how many sets desired, and for the time you have available or for as much as you like. 
  • Warm Up: 15-30 min w. 4-6 x 90 sec as: (60 easy :30 1st :15 Z3 2nd :15 Z4)
​
  • Main: 5x 6 min Over-Under Threshold/ 3 min recovery
  • 1: (2 min Z3/ 1 min Z4/2 min Z3/1 min Z4)
  • 2: (1:30 min Z3/ 1:30 min Z4/1:30 min Z3/1:30 min Z4)
  • 3: (1 min Z3/ 2 min Z4/1 min Z3/2 min Z4)
  • 4: (:30 min Z3/ 2 min Z4/:30 min Z3/2min Z4)
  • 5: All Z4
       >> repeat pattern down, for 10 total and repeat #5 2x in row  

  • Cool Down: 15-30 min in Z1 for 5-10 min then Z2 if riding towards 30+ more minutes

We like it!
​*Photo credit to Brodon Creative Media @brodoncreativemedia
Please don't be shy at all: feel free to reach out to Coach Mackenzie and introduce yourself..
​

Contact her at www.kenzmadison.com 
or directly at coach.kenzmadison@gmail.com ​
or find her here on instagram: @kenzmadison
or here on facebook: @kenzmadison

Limitless Possibility: Triathlete, Coach, Mackenzie Madison is November's Guest Coach of the Month

11/11/2019

 
   What if I FAIL?   Oh, but darling, what if you FLY?!" 🦋 - Coach Mackenzie

So true! 

Today's #mondaymotivation sentiment betrays a philosophy and belief in potential, possibility and continuous improvement.. one personified by the one & only *Mackenzie Madison*.
Thanks for joining us in welcoming coach & pro triathlete, Coach Mackenzie, as we feature her as our esteemed guest Coach of the Month. 

Mackenzie is a USAT certified coach for Team Madison. She has been competing in triathlon for 21 years and coaching for 15. She acquired her B.S. in Kinesiology & Coaching and Masters in Exercise Physiology. She is also a former D1 runner and elite cyclist.

​Based in Eugene OR, Mackenzie also an instructor at the University of Oregon, and is also an energetic entrepreneur, an aspiring 
realtor and is not afraid to get dirty renovating houses for future owners.

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Now, our intent is simple: to share success stories & strategies, and to encourage others.

And if you've spent a minute with Mackenzie, you get what a great ball of enthusiasm she is along those lines: genuinely sincere about meeting athletes where they're at, and then helping find that vision of what's possible, what's next.
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Out & about in Eugene: Mackenzie & Roo the Adventure Dog
Mackenzie's coaching philosophy: 
“Triathlon is a lifestyle sport that is becoming one of the most diverse and powerful ways to explore and test the human limits."
Mackenzie believes that all athletes have hidden potential and room for improvement. She uses her education and experience to help her athletes accomplish the impossible.

With a strong and supportive athlete-coach relationship, Mackenzie can help you take a client's triathlon training and racing to the next level.. whether its winning the AG or qualifying for the World Championships.
As Mackenzie shares, "I just got my pro card renewed so this year I am gearing back into racing. I spent the last couple years expanding my coaching company and also becoming a realtor and renovating houses. So this year more racing is on tap for sure! Exactly what races-- TBD!"
We're excited to see her back out at the big races!

So, stay tuned for more.
And don't be shy at all: feel free to reach out to Coach Mackenzie and introduce yourself..
​

Contact her at www.kenzmadison.com 

or directly at coach.kenzmadison@gmail.com ​
or find her here on instagram: @kenzmadison
or here on facebook: @kenzmadison
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Here's the the possibilities; cheers y'all!

Body Balance in the Water: A Swim Workout by Coach Mackenzie Madison

11/6/2019

 
Yes race fans; new month, new workouts!
And with that, comes a new guest Coach of the Month to share some wisdom and insights.
Thanks for welcoming 
professional triathlete and coach, Mackenzie Madison to the party. 

Now, in the coming days we'll pull together a proper introduction on Mackenzie to highlight her impressive credentials and background, and share more on the spirited soul that she is.

But for right now, it's #workoutwednesday and Mackenzie has this great SWIM workout to share.
   One of my favorites; who doesn't love a great swim set! - Coach Mackenzie 
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I'm sure you'll discover and agree, getting to know Mackenzie is a delight. Talking about workouts, she mentioned that she just swam this set with one of her athletes just the other night.

As she describes, "It helps with power, speed and also race pace. Most triathletes and swimmers spend too much time in one area vs. really challenging themselves at various paces and using paddles the correct way. This allows for proper rest, but also can correct form, increase strength, speed, power, threshold and body balance in the water. It's a great overall workout that can rack up the yardage and intensity while being manageable and helpful in so many ways."


See what we mean! Give this workout a go..
Warm Up: 700 yards
  • 200 swim
  • 200 pull
  • 2x 150s: 100 drill, 50 kick

Main Set: 3000 yards, down-ladder format
  • 1x 500, on your interval base time*
         *that's baseline 100 yard freestyle pace time, +:15 seconds rest
  • 10x 50s
    • on :50, if coming in on 35-42 secs 
    • on 1:00 for base 50's 40-50 secs
​and then..
  • 1x 400, on your interval base time* 
  • 8x 50s, same time as the 10x50's
  and then..
  • 1x 300, on your interval base time* 
  • 6x 50s, same as above
​you get the idea..
  • 1x 200, and then the 4x 50s
and lastly..​
  • 1x 10o, and then the final 2x 50s
​
Cool Down: 100-200 easy


All summed, that's a hearty swim session, coming in just shy of 4000 yards; we like it!
Picture
Coach Mackenzie Madison in proper streamline form.
Notes on this workout:

For added fun, Coach Mackenzie mentions that you can pull for the distance blocks, always focusing on form & body-balance. 

She also likes to increase the strength component by adding paddles to the 50's of increasing size (if equipment access makes that possible) as you get further and further down the distance ladder.

And, workout yardage can be adjusted by starting at the 400, or 300 and moving on down at that level.
*  *  *
Mackenzie Madison is a professional triathlete and USAT certified coach for Team Madison, based in Eugene OR. 
Please feel free to reach out and introduce yourself and welcome Coach Mackenzie! 
Contact her at www.kenzmadison.com 
  • or directly at coach.kenzmadison@gmail.com ​
  • or find her here on instagram: @kenzmadison
  • or here on facebook: @kenzmadison

​In the meantime, be on the lookout for that in-depth intro and Mackenzie's inspired posts throughout the month.

Happy swimming, y'all!

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  • Home
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