Sunday, July 29, 2012

Shampoo, Blow-dry & Run #001

Along with the Pretty Photos series of posts on this blog, I'm going to start another series entitled "Shampoo, Blow-dry & Run"... in which I will post one workout, created by myself, per sport (swim, bike, run). I simply adore creating workouts, along with organizing training plans (thus, why I coach). But, I figured I'd regularly start sharing some of the workouts in my brain!! I'll note what type of workout it is, and when it would be best to do it (e.g. in the build part of your season).

SWIM: 


I did a shortened version of this one today. It's a good way to get hypoxic in the fly, and then force yourself to focus on form in the free... Best to do in a Long Course (50m pool) to experience the true hypoxic effect, but still good in a 25m/25y pool.

warm up:
2x
(100 swim)
(50 fly kick with board)
2x
(200 pull, paddles)
(100 swim)
main set:
3x1000, with the 1000 a continuous 4x repeat of (50 fly, 100 free, 50 back, 50 free)
warm down:
200 as you choose! very easy!

Type of workout: Endurance, focus on maintaining form after being hypoxic so slightly mimicking the triathlon race start.
When to do it: In the base/build or early peak stages of training. Don't do in taper or very late in the peak stages of training!

BIKE:


This is a classic, as it really trains you to focus on finishing rides strongly. Aim to consume more calories in the first 1/2 of the workout than in the second, though still consuming some in the back half, too!

warm up:
10 min. warm up, start easy, build in effort
main set:
1h to 2h ride OUT on an out-and-back course, or a loop course with relatively similar first and second halves. Ride at a pace that is sustainable but still "working hard". Note your average power for the way out.
1h to 2h ride BACK on said out-and-back course, this time demanding of yourself AT LEAST 5 watts higher average power on the return trip. Do not big-gear mash, this higher power output should occur at a higher cadence than before!
Keep on top of your nutrition and hydration, and never let yourself fall behind. Stay especially on top of it in the first half of the ride!
cool down:
10 min. very easy spin on a very high, easy cadence

Type of workout: Classic base-building workout, focus is on training you to pace yourself effectively, and to fuel yourself adequately.
When to do it: Base/build period of training. Do a much shorter version than is usual (but at a harder effort) in the peak period of training.

RUN: 


Find a hilly course with hills that aren't gradual but are more on the "spiky" end of things. Trails are usually better for this sort of stuff.

warm up:
10 min. easy running, if you encounter hills in the warm up, take them very very easy
main set:
40 min. continuous of running the uphills at a slightly stupid, unsustainable effort. Run with perfect form, but make these strength-building, short, gut busters! USE YOUR GLUTES, god damn it! At the top of each mini-incline, walk 10-15 sec. and then easy jog. Repeat for the entire 40 min., always attacking the hills with vigor and cruising the rest.
cool down:
10 min. easy running, this time walking the uphills (not bent over), and jogging the rest

Type of workout: Strength-builder, endurance builder.
When to do it: You can do a shortened version in the base period of training, but this is a classic "build" type of workout. The course makes you work hard.

Hope you like it! :)

I'm a coach, in the process of acquiring my TriNZ Level 1 coaching certification, and awesomely sponsored by TrainingPeaks!

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