This is a strength workout you can include into your training almost anytime of the year. Having a strength program integrated into your triathlon specific training plan can help keep injuries away, recovery faster, increase strength which will help you become faster. As I tell my athletes whether they are beginners or advance “in order to become faster you must first become stronger”
The warm up should be done with full range of motion and a steady pace. Do not rush through the warm up but if you are lacking time do at least 4 of the mobility drills and ease into your main sets.
Each movement is 10 reps each side (if pliable) and the WU should be done 2x.
40sec rest between sets / 2min between rounds.
30sec rest between sets / 2min between rounds
30sec rest between sets / 2min between rounds
10min light static stretching & foam rolling. Hydrate and refuel your body with nutrient dense foods.
Thank you to Rogue Tri Performance for the strength workout!
Best done in the middle of your training phase, this tempo workout requires you to continuously increase the intensity of the work section as the time spent working decreases. It’s a short, but challenging set where you start off relatively easy, but you end up above your FTP.
Adding this workout to your training will help your body get used to performing negative splits (a good thing) and help increase your lactate threshold. Higher intensity workouts help increase your performance in a multitude of ways, but make sure to slowly build up these workouts during your training phases.
This workout is best done on a trainer indoors to minimize distractions and interruptions, this set can also be done outdoors on an open road. Your cadence should be above 85.
5 min easy spin
Thanks to Rogue Tri Performance for the workout. Email the head coach, Michael, for more information!
Having good technique and speed is important to being an efficient swimmer, strength is the key to not only a good swim, but a good bike and run. You need to be strong enough to hold your form later in the swim. This workout helps with swim strength so you can stay strong throughout your entire swim and rock the bike / run.
With any workout and training plan, make sure to give your muscles some time to rest, heal, and actually get stronger before pushing yourself too fast.
This workout uses RPE (rate of preserved exertion) for its intensity. Change the number of sets to your desired volume.
200 easy swim
Thanks to Rogue Tri Performance for this workout!
Try this stimulating bike workout, but only if you are brave enough to take up the challenge!! Thanks to Steelhead Coaching for the workout!
This is a great workout for those trying to develop their anaerobic endurance. It's also a great neural muscular workout, so it works well the week before a race, but it's best done 2-3 days before a race. True cyclists will love this workout since it emulates road cycling efforts, but should not be overlooked by triathletes. Especially if draft legal racing is in your future.
5 min Zone 1
5 min Zone 2
5 min Zone 3
2 min Zone 1 Recovery
5 X (4 X 30 Sec Ramped Sprint/30 Sec Recovery) 3 min Zone 1 Recovery between sets.
Goal within the sprint set is to get faster every 10 sec within the 30 sec intervals until you hit a full tilt sprint by the end of the 30 sec. Start this effort geared slightly higher than normal and don't forget to shift as you spin out the gears within the 30 sec. This can be done indoors or outdoors.
5 min Zone 2
5 min Zone 1
Whether you are deep in your training block or are just getting started for the summer, there is always room for more speed! Thanks to Steelhead Coaching for the workout!
Running Speed Workout on the Track
1-3 miles easy jogging. Try to go slow enough in the first 5 minutes that you are only breathing through your nose - this will help you practice proper diaphragmatic breathing.
5-8 minutes of dynamic movement
3-4 strides: 50-75m of gradually faster running
Ladder of 100-200-400-600-800-800-600-400-200-100m, with 1:30-3:00 rest between each, running at 60-80% effort and trying to keep your times in the descending part of the ladder as quick as they were in the ascending part.
1-3 miles easy jogging
5-10 minutes rolling out full body on soft foam roller or tennis ball
To kick start your recovery, enjoy a post-workout snack with a combo of carbs and protein like a banana and nut butter, small plain greek yogurt with granola/fruit, 1/2 sandwich with protein, or trail mix.
It's never too late for a swim workout. Thanks to Steelhead Coaching for this week's Workout Wednesday!!
As we near race season, it’s important to be practicing more race specific skills, such as sighting. We should also think about the race itself. The start is crowded, we tend to go harder to get started and hopefully out in a good position. After this we settle in to a good rhythm for the remainder of the swim. I like to kick a little harder the last 50 yards of a swim to wake up the legs prior to the transition into T2. With these specifics in mind here is a good swim workout to incorporate.
Warm Up (WU) – Always do a WU prior to the main set. Relax going into it, breath and get the body moving before you tackle the hard work.
200 Warm Down (WD) – Mixed stroke and break up the 200 any way you want.
This week's workout Wednesday comes from Steelhead Coaching, an awesome coaching group based out of Portland. Time to get that heart pumpin' with this dynamic workout.
As we near our race season it's essential to work all our HR zone systems. I come across many athletes that drone along without much variance in speed/pace or HR. I've never run a race where I stayed at a particular HR and pace the whole way. There are hills, turns, starts, aid stations, and other participants as well as the sometimes bathroom break. Challenge your physical systems.
This workout is designed to start sharpening your fitness work and build that speed you want. You've probably been doing some base work and have begun to feel your fitness getting better. Now is an excellent time to push your body in short bursts towards that end goal of a faster run. This work is a great way to teach your body to accept a quicker pace. You can increase the surge times as the weeks go by allowing adaptation of speed to occur. Staying controlled through this workout mitigates the chances for pushing yourself too hard which can lead to injury.
Warm Up: 5 - 10 min (walk/jog/run)
The WU is more important than you realize. Your heart is much happier over time if you warm it up and warm it down after workouts.
Main Set: Surges - 10K distance
Run 2 minute at a 5K pace, recover 1 minute
Run 1 minute at a 5K pace, recover 30 seconds
Run 30 seconds at 5K pace, recover 30 seconds
Repeat for entire 10K
Your recover pace should be about 80% of your 10K pace.
Warm Down: 5 - 10 min (run/jog/walk it out)
Thanks again to Steelhead Coaching for this workout!
Hills can frankly suck, but they can also be your friend for speed and overall strength. If you live near a hill, take advantage. If not, this would be a good reason to head out to an area such as McDonald State Forest or Bald Hill. Give this workout a shot, and mix it up as you get more comfortable with the format.
15 minutes easy6 x 2 minutes uphill
Walk or jog back down for 3-4 minutes to recover
15 minutes easy
You do this once a week, and over time I am confident you will notice a difference.
Vámonos Coaching knows how important it is to maintain speed, especially when you're deep into your training plan.
It's easy to start off fast and end with less pep (we've all been there). Here's a workout that'll help you better control the gears.
2 mile warm up
3 x (2mi at 10k pace, 1/2mi at 5k pace) *2mins rest after each set
2 mile cool down
You could adjust the sets as you get more comfortable with this format (e.g. upping the ante to 4-5 miles at slightly easier paces for those going after the marathon).
Happy tearing it up out there!
This Workout Wednesday comes from Vámonos Coaching. Giddy up and take his advice: make the track your friend!
Workout Wednesday baby! To make gains in your running game, a little red zone work is key, and the oval is one of the best spots for this. Even one visit per week can make a significant impact over time. And it doesn’t have to be as intense as you might think.
Consider making a trip to the local track. Besides your normal running getup, having at least a regular stopwatch and water bottle will be great to bring with. Give this workout a try, and as you get more comfortable hitting these reps you could mix it up. Or add more hot sauce to the pace.
6 laps EZ pace
5 minutes recovery w/ lite dynamic stretch session (so many great options out there)
2 laps while striding (not sprinting) the straightaways
1 min walk
5 laps- first 300m at 7/10 effort, last 100m finish strong. 30sec walk after each lap
1 min walk
2x800m- first 600m at 7/10 effort, last 200m finish strong. 1min walk after each 800m
1 min walk
4 laps EZ pace
That’s it! Again, you could mix this up over time. Make the oval your friend.
Thank you Vámonos Coaching for the workout! See Vamonos Coaching or send an email to email@example.com if you have any questions!