This is a great early season run to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level. Happy running!
40 minutes total run time Run at a steady moderately-high foundation pace (high Zone 2) for 30 minutes. After 30 minutes run a 20 second relaxed sprint at speed intensity (Zone 5 or fastest pace you can hold for 1:00 - 1:30) then slow down and run 40 seconds active recovery (Zone 1). Repeat for 6 intervals (or adjust to fit your endurance level). After you have completed your sprints, run for approximately 5 more minutes at Zone 1 recovery pace for a total running time of approximately 40 minutes. Thanks to Coach Taz of T3 Coaching for this workout! This cold grain salad is yummy, refreshing, and perfect for a summer BBQ. You probably already have all of the ingredients in your kitchen!
For the dressing: juice of one lemon 1 teaspoon mustard as an emulsifier 1/2 cup olive oil 1 garlic clove minced fine 1/4 cup fresh parsley 1/4 teaspoon salt (more to taste) 1–2 teaspoons honey For the salad: 1/2 bunch kale (finely chopped, without stems, to yield about 1 1/2 cups) 1 tomato chopped 2 carrots grated 1/2 cup red cabbage 1 small cucumber I /4 cup dried cranberries 1 chicken breast cooked (I used some leftover grilled chicken) 1 1/2 cups cooked and cooled brown rice (or millet, quinoa, wheat berries, or spelt berries) Directions: 1. Shake up the dressing ingredients in a large jar. 2. Dice and chop all the veggies and chicken. 3. Add veggies, chicken and grains to the dressing jar 4. Shake it all up. 5. Garnish with 1/4 cup chopped almonds and an avocado 6. Enjoy! Thanks to T3 Coaching for this recipe! This is a great early (or mid) season ride to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level.
75 minutes total ride time Ride at foundation pace (zone 2) for approximately 30 minutes to your favorite hill. The hill should have a moderate grade (4 – 6%). Perform 8 x 60 second short climbing intervals done in an efficient gear for climbing quickly. You should climb hard and fast enough to just push into Zone 5. Recover between intervals by coasting back down the hill and pedaling easily for two minutes of active recovery. Then repeat for the number of intervals indicated. After you have completed your climbs, ride home at Foundation pace for a total riding time of approximately 75 minutes. Thank you to Coach Taz of T3 Coaching for this workout! While this peanut butter toast is super simple, it is extremely delicious, has low sugar, is super digestible, and hits all the nutrition zones to fuel your morning.
Ingredients
Directions
Thanks to Coach Taz of T3 Coaching for the recipe! This swim workout comes from Coach Taz, who coaches the OSU Triathlon Team swim practices 3 times a week, every week, no matter what!
This type of a set helps you with your pacing and build endurance by using the 100’s as active recovery from the fast half of the longer negative splits. This workout is perfect for swimmers at any level, as there are send off times for a variety of paces. All of the times in the main set correspond to the 100 yard send off times at the top of each column. If you can swim a 100 yards at a moderate, steady pace in 1:30 then you should use the times in the 1:40 column giving you approximately 10 seconds rest per 100. Choose you send off column based on that formula. Swim the 100’s at a moderate, steady pace (en1) and really work the second half of the longer negative splits (NS). Warmup: 4 x (125 free/25 back) 4 x (100 free/25 back) 600 500 Main Set: 1:25 1:30 1:40 1:50 2:00 3 x 100 en1 1:25 1:30 1:40 1:50 2:00 - 1 x 1 x 200 NS 2:50 3:00 3:20 3:40 4:00 - 1 x 3 x 100 en1 1:25 1:30 1:40 1:50 2:00 - 1 x 1 x 300 NS 4:15 4:30 5:00 5:30 6:00 - 1 x 3 x 100 en1 1:25 1:30 1:40 1:50 2:00 - 1 x 1 x 400 NS 5:40 6:00 6:40 7:20 8:00 - 1 x 3 x 100 en1 1:25 1:30 1:40 1:50 2:00 - 1 x 1 x 500 NS 7:05 7:30 8:20 9:10 10:00 - 1 x Total : 3200 1800 Cool Down: 200 EZ 200 EZ Total: 3400 yards total 2000 yards total These potatoes stuffed with smoked salmon is a great choice for dinner when you don’t want to spend a lot of time in the kitchen. My sports nutritionist who we have partnered up with, gave me this recipe to try and its delicious and healthy. To save time, make the potatoes up to a day ahead, refrigerate, and reheat in the microwave. This meal is loaded with carbohydrates, protein, and potassium, making it an excellent choice for post-workout recovery.
Serves: 2 Prep time: 10 mins | Cook time: 60 mins | Total time: 1 hour 10 mins Ingredients
Instructions
Thanks to Rogue Tri Performance for this delicious recipe! This is a great workout to add some discomfort into your program. It helps the body and mind get used to running at higher intensities with shorter rests.
Training at higher intensities provides the physiological stress needed for increased mitochondrial biogenesis. In short, this helps build more mitochondria (the powerhouse of the cell). More mitochondria means you can produce more energy and process the byproducts of metabolism, even at higher intensities. This allows you to race faster. Plus, these workouts are tough mentally which will help prepare you for race day. Adjust the times according to your race distance and increase the times as you progress. If you don’t already know your threshold pace, you can do this workout at an 8 out of 10 on the rating of perceived exertion (RPE) scale. Warm-up:
Main Set:
Repeat for desired miles or time Cool-down: 10min stretching/foam rolling Thank you to Rogue Tri Performance for this workout. Check out their website! This is one of my favorite recipes since I am a huge taco fan. You can pre-make everything (except cauliflower) so all you have to do is warm all the ingredients up while the cauliflower is cooking and you will have a great lunch in no time.
Servings: makes 5-6 tacos Ingredients: 2 cups cauliflower florets 1 & 1⁄2 Tbsp olive oil 1⁄2 tsp garlic powder 1⁄2 tsp paprika 1⁄4 tsp black pepper 1⁄2 cup Frank’s Red Hot Buffalo Wings Sauce 2 stalks celery, finely diced 2 large carrots, finely diced 6 small flour tortillas (corn for gluten-free) Directions: Creamy Avocado Sauce* 1 small ripe avocado 1⁄2 cup chopped cilantro Juice from 2 limes 1/3 cup olive oil 1/4 tsp salt & black pepper To make the creamy avocado sauce, add all ingredients to a food processor/blender. Add water too thin it to your desired consistency. Add additional lime juice, cilantro, or salt based on taste preference. *Use Ranch Dressing if you prefer something faster* Directions: 1. Preheat oven to 425 degrees. Prepare baking sheet by spraying with nonstick cooking spray. 2. In a large bowl, toss together cauliflower florets, olive oil, garlic powder, paprika, black pepper, and 1⁄4 cup buffalo sauce (other 1⁄4 cup will be added after baking). 3. Spread cauliflower out evenly on baking sheet and bake for 20 minutes. Flip them over after 10 minutes. For crispier cauliflower after baking for 20 minutes turn the broiler on for about 3 minutes, until they're as crispy as you'd like. 4. Heat the additional 1⁄4 cup buffalo sauce up in a microwave-safe dish for about 20-30 seconds. Toss the crispy cauliflower back in the large bowl and mix in the warmed buffalo sauce. 5. To assemble tacos, fill each tortilla with buffalo cauliflower, diced celery, and diced carrots. Drizzle the creamy avocado sauce (or ranch) and any additional Frank's Buffalo Sauce on top. Thank you to Rogue Tri Performance for the recipe! 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. WU: Each movement is 10 reps each side (if pliable) and the WU should be done 2x.
MS: Power: 40sec rest between sets / 2min between rounds.
Strength:
Accessory: 30sec rest between sets / 2min between rounds
Core: 30sec rest between sets / 2min between rounds
CD: 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! Not only do our Posse work hard at events, but they also work hard in school and we want to honor that. So this Posse Result is for finishing the race of school and GRADUATING!! Congratulations Posse Graduates! Anna graduated from OSU with a Bachelor's of Science in Biology and Joseph graduated with a Bachelor's of Arts in German with a minor in Anthropology! Jaden graduated in the winter with a Bachelor's of Science in Math from OSU! Sierra gradated with a Bachelor's of Arts in Sociocultural Anthropology from OSU. In typical endurance athlete style, she skipped the graduation ceremony and decided to run a 212 trail running relay instead. Go Sierra!! And last, but not least, Jeremy graduated from Cleveland High School. He now has no excuses to help us out at every event! |