Best In the West Events - Blog

Legit Power: Mackenzie is her Name, Strength is her Game

Thu, 05 Dec 2019 01:51:52 GMT

She calls them The Game Changers.

For today's #workoutwednesday, we share a collection of strength sets that Coach Mackenzie Madison says are essential to a solid foundation for all triathletes.

She goes on, "Glute power engagement is so clutch - legit power is built right there."

We agree.

Below is a variety of strength sets that are some of Mackenzie's faves, and are the result of collaboration with her pal & professional trainer Kiana York < NASM CPT, NASM YES, USAW 1 >.

As Mackenzie reflects, "Kiana has helped me with my strength training and gains I’ve never seen before," she says. Indeed; no one can do it alone.

Please Note: As always, we encourage you to consult with a training professional before undertaking any new exercises, and make proper consideration of your fitness levels as you try out new things.

The Game Changers

•Side and Back Single & Double Leg Raises: 2 x 20 for each movement + Elevated Glute Raise Lying on your stomach, activate your glutes first, then raise each your left by itself to the back.

•Glute Hamstring Raise on TRX. Complete 2 x 25 hip flexor lifts varying front and right and left side lifts

•TRX Core Stabilization Planks: 3 x 20 seconds of each: Center, Left Side Plank, and Right Side Plank. Also do core crunches on TRX. But hold longer in front when crunched..

•Exercise ball Hamstring Curls 4 x 15 with both and then 3-4 x 5 single on each leg. Make sure that you work to activate your glutes first and continue to engage them as you complete the hamstring curl.

•TRX Athletic Stance Lunge Push-offs 4 sets x 10 on each leg (right and left). The athletic stance is a standing position, which allows you to maximize your strength, power and speed while decreasing risk of injury.

•Bosu Balance: Single Leg/ w.weights: front balance raise, side raise, above head raise 2-3x through hand 8-10 total. Increase sets not reps once you get to 10.

•TRX “Y core Raises: also add Chest Pulls w.lean: 2 x 10 to start. Increase by 2 until 16 reps then add another set of 10 and start with just 3.

•TRX Triceps Pull-ups from sitting position: 3-4 between each of the Y raises too: 4 x 10. Make sure to finish the stroke and don’t bend wrists.

•Monster Walks: Left, Right, Karaoke: Start out 1 min each way. Add 30 seconds on each week; only do once per week.

•Squat Jumps w. Kettle Bell 4 x 10. Start out in the athletic stance and using your glutes, push through the floor through your feet and really power as high of jump as you can.

•Kettle Bell Swings: Focus on lighter weight in the beginning. Remember straight spine along with level op in the hips and glutes.

•Back Extensions w weight: 2 x 10

•Mackenzie's FAVE: SUMO Deadlifts 4 x 10. Start with bar and 15 lb weights This focuses on working on your hamstrings and your glutes. This is thee best glute activation dynamic movement ever—advance your normal dead lifts with sumo dead lifts.

Yes!

More to consider: Off-season is a great time to re-calibrate and consider new strategies; a great article on off-season coaching submitted by Coach Mackenzie can be see here.

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!

The Treadmill Brick: a RUN Set with Coach Mackenzie

Thu, 21 Nov 2019 01:21:53 GMT

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.

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.

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....

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

Wed, 13 Nov 2019 17:23:24 GMT

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.

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

Tue, 12 Nov 2019 01:45:10 GMT

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.

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.

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

Here's the the possibilities; cheers y'all!

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

Wed, 06 Nov 2019 22:42:30 GMT

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

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!

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!

Track Days, Finding Form: A Run Workout by Coach Ivan Dominguez

Wed, 30 Oct 2019 19:17:30 GMT

Anyone that knows Coach Ivan, knows he walks the talk.
And in this case, he runs it as well.

Always overheard reminding his athletes, Coach Ivan says: Train hard, but train very smart. Do things the right way. Quality over quantity.

And with that, today's #workoutwednesday is short but sweet spin around your favorite track, with an emphasis on form and steady pacing.

Track day: 1000m intervals.

10-20' WU
6x 1000s, each at 90-95% threshold pace
3' recovery walk in between
10-15' CD

Now as many of you may know, track intervals are great way to get faster by utilizing a predictable and stable surface, with minimal distractions, and while further lessening the chances of added injuries.

As Ivan says, "They [track workouts] are also more specific because the athletes won't have to be guessing or looking at the watch for distance, meaning how much distance left or half." Furthermore, running on the track is a lot easier to count, just like swimming in the pool.

Hence, it becomes a solid opportunity to focus on pace and form, and creates a controlled environment to gauge your stamina against the fatigue curve and benchmark a tidy set for future reference.

So get out there and give it a whirl!

Once again, thank you to our guest Coach of the Month, Ivan Dominguez.
Please feel free to reach out and introduce yourself; he is quite approachable and has a wealth of racing experience to share...

ivandominguezcoachingsystem@gmail.com

or find him here ig: @iamivandominguez or here fb: @iamivandominguez

Happy training, everyone!

Threshold Thursday: An FTP cycling workout with Coach Ivan Dominguez

Thu, 24 Oct 2019 22:53:40 GMT

#thresholdthursday If you're training for performance, then the concept of Functional Threshold Power has come up; check out this FTP B*I*K*E workout by Coach Iavn:

Heavy gears low RPM training:

5' easy
6' @ 55-75% of FTP/
3' @ 95-100% of FTP/HARD
1' easy
5' @ 55% of FTP

12' @ 70-75% of FTP 70-75RPM.
8' @ 85-90% of FTP 75 RPM
5' recovery
22' @ 75-80% of FTP 70 RPM
3' recovery
15' @ 80-88% of FTP 75 RPM
4' recovery
22' @ 70-75% of FTP 70 RPM
3' easy
15' @ 80-88% of FTP 75 RPM

10' Cool Down

Please feel free to reach out and introduce yourself and welcome Coach Ivan!
ivandominguezcoachingsystem@gmail.com

or find him here ig: @iamivandominguez or here fb: @iamivandominguez

Happy training!

Workout Wednesday: Smart Drills & Thrills, a Swim Workout by Coach Ivan

Thu, 17 Oct 2019 00:28:37 GMT

Today's #workoutwednesday is a modestly challenging S-W-I-M workout, brought to you by our guest Coach of the Month, pro-triathlete & multi-sport coach Ivan Dominguez.

As Ivan comments, "What keeps me going.. is that I won't be good at things if I don't put the hard work, and the smart work. And also because don't want to struggle in races either."

Ha, who does?! That's a great perspective to have, Ivan.
And we appreciate his insight shared, as seen through this clever workout including a variety of drills and tempo training.

Swim Workout: Total 3000yds

Warm up
300 easy freestyle, loosen
1x 100 with fins: ↑ 25 kick on L side + 25 kick on R side ↓ freestyle
1x 200 moderate-speed/effort freestyle
1x 200 with fins: ↑ *6/1/6* ↓ freestyle
*6/1/6 is a breathing pattern: breathing every 6th stroke
1x 100 fast freestyle
1x 300 with fins: ↑ *broken arrow* ↓ freestyle

*In case you're wondering: the broken arrow swim drill is a variation of the catch-up drill and is a torsional-control technique of forward-hand planing with alternate hand up in a vertical-hold position for possibly 1-2 seconds, alternating breaths, followed by a smooth catch & thrust into opposite broken arrow.. all whilst kicking to maintain the planing momentum and is great for loosening up tight shoulders & backs.

Drills Set:
16 x 50s @ 10 seconds rest
1 – 4: pull buoy (12 ½ scull #1 + 37 ½ freestyle)
5 – 8: pull buoy (12 ½ scull #2 + 37 ½ freestyle)
9 – 12: pull buoy with ankle-bands
13 – 14: bands only
15 – 16: pull buoy (12 ½ doggy paddle + 37 ½ freestyle)

Main Set
6x 150s @ 20 sec rests:
1 – 2: freestyle, 50 easy + 50 moderate + 50 fast
3 – 4: 50 backstroke easy + 50 free moderate + 50 free fast
5 – 6: pull buoy & optional *paddles* at moderate pace.

*Editor's note on swim paddles: consider removing the wrist-band straps at the back end of your paddles, where by only the middle-finger straps are securing the paddle to the hand, as the efficiency of the mechanics of your plane-catch-thrust sequence will be magnified accordingly, with objective to keep tension on the paddle as if there were no straps at all.

Cool down: easy 200, choice.

Now, Coach Ivan says the idea behind the sets is this: your primary focus should be to start the session thinking about setting up for a good catch and pull through phase, and then spending the majority of the drills set working to enhance & refine this efficiency further against the fatigue curve.

So jot it down on your pool's marker board, and give it a go!

Please feel free to reach out and introduce yourself and welcome Coach Ivan!

ivandominguezcoachingsystem@gmail.com
or find him here ig: @iamivandominguez or here fb: @iamivandominguez

Happy training, y'all!

Triathlete, Coach, Family Man: Ivan Dominguez October's Guest Coach of the Month

Wed, 09 Oct 2019 07:00:00 GMT

Do Triathlons, they said. Is Super Fun, they said that too. - Cyclist turned Triathlete, Ivan Dominguez

Taking that challenge to heart, Ivan Dominguez has transformed a wealth of international competitive cycling experience and channeled it into a bright new endeavor, that of a professional triathlete.

We're honored to take this opportunity to share with all of you, some great conversations, strategies and insights from Ivan.. this month as our esteemed guest Coach of the Month.

Briefly, Ivan has raced competitively in the sport of cycling for 25 years and currently holds a Pro Triathlete License.

As the top sprinter for some of the best US and International professional teams, Ivan has extensive first-hand experience in the sport of cycling and holds a long list of stage wins.

Born and raised in Habana, Cuba, Ivan represented Cuba winning multiple Gold & Silver Medals in the Pan American Games, has been Cuban National Champion with records still standing.

Ivan's philosophy on training:
Train hard but very smart.
Do things the right way.
Quality over quantity.

CAREER HIGHLIGHTS Include:
(2008) 1st, Stage 1, Tour of Georgia
(2007) 1st, Stage 1 & Stage 7, Tour of Missouri
(2007) 1st, Stage 7, Amgen Tour of California
(2006) 1st, Overalll USA Crit Series
(2005) 1st, CSC Invitational
(2002) 1st, New York City Cycling Championship
(1997) 1st, Cuban National Champion, 4km Pursuit
(1997) 2nd, Pan Am Games, 4km Pursuit
(1996) 1st, Pan Am Games Madison

Ivan on the cover of VeloNews [middle], circa 2006

Now, not only is it terrifically fascinating to talk 'shop with Ivan, but we've partnered-up with him this month to share what we believe is his unique perspective and insights on the multi-sport world, and to share in his wisdom by way of some workouts, recipes and strategies.

As a Coach, Ivan has struck the rare balance of being what he sells, focusing on things like: new strategies for beginners, intermediate development, advanced skills, and tip-top insights of a professional athlete as well.

He is comfortable and well-versed in triathlon, road cycling, running, duathlon, IRONMAN, swimming, and adventure racing. And for good measure, he manages to also keep true to a loving family that enjoys training with him (occasionally!), traveling and sharing in his successes.

So, please feel free to reach out and introduce yourself and welcome Coach Ivan!

ivandominguezcoachingsystem@gmail.com

or find him here ig: @iamivandominguez or here fb: @iamivandominguez

In the meantime, be on the lookout for Ivan's inspired posts throughout the month.

Happy training, y'all!

Threshold Thursday: Sustainable Race Efforts, Swim

Thu, 03 Oct 2019 16:42:10 GMT

Greetings, All!

Today's #ThresholdThursday swim workout is brought to us by BITW's race director & distinguished gentleman athlete, Coach Blair Bronson.

As Blair says, "Short on time, but still want to get your workout in? Try out this swim workout to not only keep you on schedule with your day but also to help keep you on pace for a solid swim come race day! "

In this workout, we look to find our sustainable race effort while swimming a continuous 30-min set.

Now, unlike most swim workouts, this set does not give you any rest at the wall.
Instead, it is an active recovery of easy swimming. If "easy swimming" is not something that is in your ability level yet, archive this workout for a later date and focus on developing your form.

If you're newer to swimming, this can be shortened by dropping the number of race efforts.

Threshold Workout

0-5 min- Warm up with drills
5-10 min- Build steady to race pace
10-15 min- Race pace holding your goal race pace
15-16 min- Over threshold pushing well beyond race pace
16-21 min- Recovery going as easy as needed to execute another 5 min of race pace in good form
21-26 min- Race pace holding you goal race pace
26-30 min- Easy cool down

These ladies know the benefits of threshold training! And the face
of training without gettin' after those race-pace components.

We welcome your comments & feedback.. let us know what kind of outcomes you are getting, once ya get the hang of this workout strategy. And feel free to reach out to Coach Blair with questions, or when we can best catch him for a swim set or an autograph:

Blair@bestinthewestevents.com
or find him @BestInTheWestEvents & @BestInTheWestEvents

Happy Training!