Here's a great winter swim workout that develops aerobic capacity while still maintaining some race-specific strength. This Workout Wednesday comes to you courtesy of Steelhead Coaching and Personal Training in Portland, a BITW triathlon coaching partner. To learn more, visit www.steelheadcoaching.com.
2200 yards/meters total. Rest is in parenthesis. Warm Up: 200 free (30"). 200 kick no board in streamline (30"), 200 mix non-free (30") 8 X 25 (15") breath control - Breathe per 25 (3,2,1,0) Main Set: 300 pull with paddles steady aerobic (30") 6 X 50 free race pace (20") 200 pull with paddles steady aerobic (30") 4 X 50 free race pace (20") 100 pull with paddles aerobic pace (30") 2 X 50 free race pace (20") Cool Down: 200 choice Stronger swimmers should add: 400 pull with paddles steady aerobic (30") 8 X 50 free race pace (20") at the beginning of the main set to total 3000 yds/m. Here’s a Workout Wednesday from our friends, Coaches Jon Booth and Kristen Lipscomb of Pure Endurance
🚴♀️🚴♂️ This brick training session will help begin prepare your body for the challenge of moving between sports (bike and run) while minimizing a major drop in performance. Before you start your training session, set up your run gear so you can practice your transition from bike to run! BIKE Warm up; 15:00 minutes very easy (you can talk in full sentences) Pre main set: 4x 0:30 build from ez to strong effort (choice rpm) RI 1:30 ez spin Main set: 10:00 steady Z2 (Smooth/steady, not breathless) effort Into 3x (2:00 build rpm to 105-110 while maintaining good posture and no bouncing, 4:00 @ cadence of 60-70 rpm at strong sustainable effort or 80-85% of FTP, 4:00 smooth Z2 effort), for a total of 30 minutes. Cool down 10:00 decreasing intensity from Z2 to ez recovery spin RUN Immediately following the bike session, run at conversational pace for 20-30 minutes. For more advanced athletes, start the first 1-2 miles of the run at race pace. 🤠 If you have any questions, Jon and Kristen will be happy to answer! For this Workout Wednesday, the time for comfortably sunny outdoor riding is drawing to a close. Saddle up indoors and giddy up with a trainer ride! Although outdoor riding is spiritually freeing and lots of fun (just look at that picture OMG it’s gorgeous!), riding indoors has many benefits. First, there are no stop lights, angry drivers, and far fewer interruptions to steady riding. Your bike will experience far less wear and tear, especially since it isn’t being exposed to the winter road conditions. Since it is a workout wednesday, an indoor ride is the perfect place to do your low cadence intervals from last week's Pure Endurance workout without risk of interruption!
Tips from the Posse for indoor cycling: Have a fan pointed at you for air flow to prevent overheating. Indoor riding is a great time to have a good conversation with a buddy, catch up on your favorite tv series, or watch a movie to keep yourself entertained. Always remember to bring a towel and don’t forget to stay hydrated and properly fueled. This week's Workout Wednesday comes from our friends Jon Booth and Kristen Lipscomb who are both local multisport coaches at Pure Endurance.
If your season just ended in the past few weeks (~2-4 weeks) and you have not yet taken some time off from structured training, then do that first before proceeding with this structured type of training. If you have had some down time and unstructured training (last race ~ 6-8 weeks ago) and you are absolutely chomping at the bit to get after it again, this cycling training session will help prepare you for changing outdoor road conditions. (Note: If you are not chomping at the bit, you likely need to take some more time to just be active without specific structure.) Ready to roll? Here you go!
Any questions? Get in touch with Pure Endurance for clarification. They’re a wealth of knowledge! Jon is a USAT certified coach, Training Peaks certified coach, and a Certified Strength and Conditioning Specialist. Kristen has a Ph.D. in Biomedical Engineering and is both an Ironman certified coach and a RRCA certified coach. Check them out at @pure_endurance or at www.ndurancecoach.com April's Workout Wednesday and Fuel Up Friday posts are provided by our newest partner, Vámonos Coaching. Here is the first Workout Wednesday from Coach Ramón.
Getting faster on the run is something almost all of us would like to achieve. Consider tapping into the power of strides on your next run! It is important to note that strides are not be confused with sprints. It should be a controlled pace, opening up your stride length a bit, without a great amount of exertion dropped down. You can do different variations of this, depending on the race distance you are training for, but here is an example workout. Easy 2-mile shakeout Ease into a 20-second stride Recovery jog for 1-2 minutes Repeat strides/recovery set 3-5 addition times Finish up with a 2-3 mile cool down jog Thank you Vámonos Coaching for the workout! Visit Vámonos Coaching or send an email if you have any questions! |