With winter weather still very much a part of PNW life right now, here is a session that can be done on the trainer to add a bit of intensity and get those legs ready for more race like efforts ahead as the weather improves.
Warm up: for 20:00 slow build from very ez to long endurance pace (low Z2)
Pre main set: 4 x 4:00 builds from Z2-Z4 (Z4 is a strong effort but not breathless)
Main set: 5 rounds of 7:00 on 3:00 RI as follows👇
-7:00 at comfortable endurance effort (low Z2) / 3:00 RI ez spin
-7:00 at smooth effort (mid Z2) / RI 3:00 ez spin
-7:00 at moderate/strong effort (upper Z2) / RI 3:00 ez spin
-7:00 at strong effort (Z3) / RI 3:00 ez spin
-7:00 at very strong effort (Z4) / RI 3:00 ez spin
Cool down: 5-10:00 ez spin
Uffda! Did that get your legs pumped just thinking about it or what?! Thanks to Jon and Kristen of Pure Endurance Coaching for this cool early season bike workout.
Newer swimmers often get in the pool and just swim at one pace that is neither easy nor hard enough to improve endurance or speed. Find yourself in a swim rut? Try mixing up the intensities a bit to spice up those swim workouts. Plus it helps the time in the pool go faster! Happy swimming! 🤠
Warm up: 300yd very easy (mix of swim and pull with paddles and Pull buoy).
200 pull with PB and paddles (slight build here second 1/2)
Drills: 6x25 RI :10”
kick drill (with fins if available) with 1 arm forward and other at side, either snorkel or without, focus is long reach and stretch, switch arms at the wall (working on finding long streamlined position here)
Pre main set: RI: 20” all
8x50 as (build, breakout, ez, fast) X2
Main set: 3 rounds of 4x100 (1200 total)
4x100 as (25 fast, 75 smooth), (25 smooth, 25 fast, 50 smooth), (50 smooth, 25 fast, 25 smooth), (75 smooth, 25 fast)
RI :10-:15 between 100's, and bonus :30 RI after every 4th 100
Cool down: 100yd Easy pull or swim
This is a great session for starting to add some intensity into your swim sessions. For more experienced swimmers the 100's in the main set can be exchanged for 200's and the fast 25's changed to 50's
Thanks to coaches Jon and Kristen of @Pure_endurance for this awesome swim workout!
Here are some great strength training tips to improve core strength and overall stability from Pure Endurance coach Kristen Lipscomb!
Pelvic floor and Core (not JUST for the pregnant or postpartum athlete). With two kids, one only 5 months old, I know the importance of working on my pelvic floor and core strength before, during and after pregnancy. But in truth, we ALL can use these exercises to improve our core fitness, no matter our age or gender. The core muscles allow the pelvis, low back, hips and abdomen to work together with stability. A strong core can lead to less fatigue and fewer injuries. So, here's a quick set of exercises that can help build your core and pelvic floor.
Repeat the set of exercises 2-3x with short rest between exercises:
-Glute bridge(15): Lie face up on floor with knees bent and feet flat on ground. Lift glutes off the ground until knees, hips and shoulders are in a line. Hold position for a couple seconds before returning to ground.
-Side Plank(30sec each side): Start on side with feet together and upper body supported on one arm at the elbow with forearm under the shoulder. Contract core to raise hip off the ground to form straight line from head to feet.
-Bird Dog(15 each side): Start on hands and knees. Keeping back and pelvis still, reach forward with one arm and back with opposite leg. Return to starting position. Repeat on other side.
-Superman(30 sec): Lie face down on stomach. Simultaneously raise arms, legs and chest off the floor by contracting your low back and core muscles. Hold for a couple seconds before returning to ground.
-Dead Bug(15 each side): Lie on back with arms up in front of face. Bend hips and knees to 90 degrees (like doing hands and knees toward the ceiling). Extend one foot toward the floor and bring opposite arm overhead. Keep core tight and don't arch lower back. Return arm and leg to starting position. Repeat with opposite arm and leg.
Like the workout or have any questions? Contact the coaches directly at email@example.com
Stellar local endurance sport coaches, Kristen Lipscomb and Jon Booth of Pure Endurance Coaching www.ndurancecoach.com, will be providing all of us with some awesome workouts, motivation, recipes, and other tips and tricks for the month of February! Read on:👍
Long runs are the bread and butter of your run endurance training. The goal of most long runs is to develop your aerobic base. Perfect for winter months of training. One of the most common mistakes in running a long run is going TOO HARD! When you run too hard, you're stuck in the grey area of not really training your aerobic OR anaerobic systems. This means you won't benefit as much from the training time you're putting in or allow your body to recover as well for your higher intensity training sessions.
If you train by pace, your long run should be in zone 2, about 70-80% of your threshold pace (for example if your 30 min threshold run pace is 8:00/mile, your zone 2 pace would be 9:07-10:20/mile). If you train with heart rate, you should aim for 65-80% of your max heart rate. Another good way to judge your effort is a talk test -- you should be able to speak in full sentences and have a conversation during your long run. That's why some call it conversational pace! If you can't do that, slow down until you can. Slow down, save your extra energy for your hard Zone 4/Zone 5 days, and you might see a big jump in your fitness!
Like what you hear or have questions? Reach out to the coaches themselves at www.ndurancecoach.com
Here’s a bike workout perfect for re-entry into a training plan after the offseason courtesy of Chris Bagg Coaching Group
RE-ENTRY BIG GEAR BIKE WORKOUT 💪
This big-gear workout is ideal for an indoor trainer ride. If you’re a Zwift-er, consider hilly loop and opt for the climbs when you have a change to “turn.” It’s also ideal to wake up legs that have been resting during off-season...
20 minutes of easy riding (don’t get sucked into Zwift competition!)
5 x through the following: -8 minutes hard climbing @ 70-80 RPM (80-90% of your threshold power, or a 6 out of 10 effort)
-4 minutes easy-moderate at choice RPM
40 minutes moderate-hard climbing @ 70-80 RPM (75% of your threshold, 5 out of 10)
Cool down of choice 🤠👍
Ready to start reintroducing some speed and turnover to those dormant winter legs? This track workout from Chris Bagg Coaching is designed to do just that!
“Winter Warmer Re-entry Run”
1 mile warmup slow and steady
1 mile swifter by 30”/mile. Mix in 10x15” strides at 5k/10k pace.
When sufficiently warmed up⬇️
800 Half-Iron race pace from last year
400 jog slow and steady (no stopping)
4x400 faster than 800 only by a few seconds (Don’t Overreach!)
400 walk or jog between each (stopping ok)
10x200 excellent form and fastest turnover of the day. Try to negative split, but don’t obsess over times as your aim is simply to reintroduce turnover.
200 walk/jog between each (stopping ok)
Cool down: jog of choice to take it to an hour. If possible, toss in some drills or short strides!
Questions? Contact the coaches at chrisbaggcoaching.com
Want to improve your aerobic endurance and learn more about your ideal race pace in the water? A good first step in this direction is to find your own threshold pace. Your threshold pace is your highest sustainable pace for a relatively extended period of time. Our friends with Chris Bagg Coaching Group often prescribe this “broken 1500” test to determine their athletes functional threshold pace in the pool. This pace can then be used to guide athletes during later workouts.
Warm up: 300-500 as you see fit
Test: “broken 1500”
(make sure to keep track of your time!) Keep the pace for each interval at the best effort that you can maintain without slowing.
2x250 (25” rest)
2x200 (20” rest)
2x150 (15” rest)
2x100 (10” rest)
2x50 (5” rest)
Take note of your total time!
Cool down: 200 EZ
Take your total time and then subtract the rest intervals (2:25 total). This is your estimated 1500 time which can be divided by 15 to determine your threshold pace per 100!
Ready to apply it with a threshold pace specific workout? Continue reading for a good way to make it happen!
Improving aerobic endurance and pacing:
This workout will condition you to hold a sustainable pace for a longer time and not fade out towards the end of your next race!
Warm up: 300-500 as you see fit
Main set: Each interval of the main set includes a note about your target pacing per 100. For example: the first 3x400 set requires a target pace of 5” slower than your 100yd threshold pace (TP). If your TP is 1:30/100yd’s you would shoot for a 1:35/100yd pace for those 400’s. The pace slowly increases as the workout proceeds.
3x400 @ TP+5”
2x400 @ TP+4”
1x400 @ TP+3”
Cool down: 200 EZ
Option for advanced athletes: Start the workout with 4x400 @ TP+6” w/ 20” rest for an extra giddy up
Have questions? Contact the coaches directly at chrisbaggcoaching.com
Ready to swim off that holiday excess, indulgence, and lethargy? Been having a lot of cookies other sweet treats recently?
Well let’s get back to it! Here’s a workout that works on staying relaxed and controlled in the water when breathing isn't always accessible. It's a great mental game as you wind down 2018. Thanks to our partners at Steelhead Coaching @steelheadpdx for this workout.
For more information please visit www.steelheadcoaching.com
300 Swim - Every 4th 25, breathe every 5th stroke.
300 Kick w/fins 25 EZ/25 fast
300 Pull - Every other 50, breathe every 5th stroke.
300 Drill - 25 side-lying kick left/swim 25/25 side-lying kick right/swim 25
Main set: (3 times through)
8 X 25 (20”) hypoxic: breathe every 3,2,1,0 per 25 and repeat.
150 (20”) PPL aerobic, descend breaths per 25 within the 150 (6,5,4,3,2,1).
200 (20”) free aerobic, long strokes, bilateral breathing
Cool down: 100 EZ Free
Winter got you feeling upside down and turned around? Shake off those winter blues with this fun, fast paced workout from our friends at Steelhead Coaching Steelhead Coaching and Personal Training ✨\
Winter is the perfect time to focus on strength training to build neuromuscular capacity for next season and address any weaknesses and imbalances that affect your swim, bike, and run performance. Grab a friend, turn up the music, and giddy up!
Warm up: 5' of easy jog on treadmill or track to elevate the HR and get warm. 🏃♀️🏃♂️
Dynamic warm-up. (5m down and back in each):
Walking quad stretch
Set back hamstring stretch
Straight leg kicks
Knee to chest
Knee up and out
Walking piriformis stretch
Main set: 3 rounds at 40” on/20” off. No extra break between sets.
Side Plank Left and Right
Sprint (90% effort) on track, treadmill or just down to the end of the block and back
Cool down 5’ easy jog
For more information about Steelhead, or if you have any questions, visit www.steelheadcoaching.com or direct message them Steelhead Coaching and Personal Training
Here is a great track workout to help dust the cobwebs off your form and speed after all those long slow winter miles. This Wednesday Workout comes to you courtesy of Steelhead Coaching in Portland, a BITW triathlon coaching partner. To learn more, visit www.steelheadcoaching.com.
Warm up: 15’ jog
Here's an example: https://www.youtube.com/watch?v=4eK-kSEyn98
Drills: Any drills that get your activated and ready to run.
Here's an example: https://www.youtube.com/watch?v=T32tFVz5KoY
Main set: 4 X 100m strides (30”). This is a slow progressive increase in speed until you hit 85-90% of max speed. Keep your core tight and try to hit 90 foot strikes/min.
4 X 800 @10k-15K race pace (1’). This should be a sub-threshold. Focus on great turnover and perfect form. This is a form-based run; don't run too fast or your form will break down. 🏃♀️🏃♂️🏃♀️🏃♂️
4 X 100m strides (30”). Just like the first time through.
Cool down: 15’ jog
Got questions? Ask the Coaches by direct messaging Steelhead Coaching and Personal Training