Friday, August 12, 2016

CUW Training Plan: Week of 8/15 - LAST WEEK

A great thought on "is it up to you?" from The Obstacle is the Way:
-        What is up to us?
o   Our emotions
o   Our Judgement
o   Our Creativity
o   Our Attitude
o   Our Perspective
o   Our Desires
o   Our Decisions
o   Our Determination
-        What is not up to us?
o   Well, everything else. The weather, the economy, circumstances, other people’s emotions or judgement, trends, disasters, et cetera.
This relates to RACE DAYS so much! On race day, the only thing you can control is your emotions. You can’t control the other athlete breaking the rules, not pulling through the pace line, volunteers pointing you in the wrong direction, getting kicked/punched during the swim, or others being unsportsmanlike. Play fair, be kind, and have a little fun out there on race day. There will be plenty of Type-A crazies, but we will not be one of them, we’ll be good ambassadors for the sport and our school.

Things that need to get done: 
1) Races: Signing you up for everything on Monday.
2) Move in: WEDNESDAY!!!
3) Things I still need to get done: Order swimsuits (waiting for code), sign y’all up for races, send out school schedule, create goal sheets, figure out shoe discount (email sent), and send out pre-season schedule. I’ve got a final list of things to order before our first race (August 27th) and I’m sure we’ll discover some more things along the way!


Week Layout: 
Monday: Swim #1 and Strength #1
Tuesday: Bike #1 and Brick run
Wednesday: Off day/move in day.

Swim Workouts:

Swim #1: Lower key workout today, allowing you to pack up and get ready to move in!  
- A workout
Warm up: 
300 choice
200 Drill/swim x50’s w/fins – Do 6-3-6 drill.
200 kick, building by 50’s with fins on
(700 warm up)

Main Set:
2x400 Pull - #2 faster than #1 w/20” rest
100 kick w/fins
3x200 no gear, Desc #1-3 to RPE 7 on 20” rest
100 kick w/fins
(1600 main set/2300 total)

Warm down: 
200 easy
- Total: 2500

- B workout
Warm up: 
200 swim easy
6x50 w/fins on 20" rest
- Odds: Drill: 6-3-6 drill
- Evens: Normal swimming, Work on that timing.
2x50 kick with a board and fins on, Desc 1-4. On 10" rest
(600 warm up) 

Main Set:
2x200 Pull - #2 faster than #1 w/30” rest
100 kick w/fins
3x100 no gear, Desc #1-3 to RPE 7 on 20” rest
100 kick w/fins
(900 main set/1500 total)

Warm down: 
50 kick w/fins and board
50 easy swim on 20" rest
- Total: 1600

Bike Workout:

Bike #1: Over/Unders: Helping you adjust to harder efforts and “active recovery” where you’re still going hard, but not as hard as you were so you can catch your breath for a second. These will adjust when we’re on campus to help with draft legal racing as well. That’s much shorter and harder efforts followed by active recovery as you move through the paceline.  
Warm up: 15’
10' easy @RPE 3-4
1’ @RPE 6
1’ @RPE 7
1’ @RPE 8
2’ EASY

Main Set x2: 
2’ @RPE 8
2’ @RPE 6
2’ @RPE 8
2’ @RPE 6
4’ EASY
(12' rounds/24' set/39' total)

Remainder of ride @RPE 3-4
- Total Time 40'

Run Workouts:

Run #1: Brick run – This workout is designed to get your body used to running off the bike. It’s quite the adjustment so we practice this so it comes more naturally during races.
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 30" 5k pick up, similar to run #1**
- B workout:
5x(2' run, 1' walk) = 15'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Strength Workouts: 
Strength #1: 
2x through:
- Reverse Lunge x8 per leg (do all right leg, then switch and do 8x left leg)
- Push up Protraction x10
- Straight Arm Bridges x10
- Hollow Hold for 45"
- Hollow Arch for 45"
- Rest 1-2' between rounds.

Videos: -

Stretches:


Thursday, August 4, 2016

CUW Training Plan: Week of 8/8/16

I have begun reading a new book, The Obstacle is the Way, and so I have some new quotes for you. This book revolves around how you view obstacles that are in your way (your boss, your coaches, the economy, whatever we’re blaming for our failed successes). “When really only one thing is at fault: our attitude and approach” and the book provides “a method and framework for understanding, appreciating, and acting upon the obstacles life throws at us.” I’m still only in the first section but here are two good extractions:
-        “Many of our problems come from having too much: rapid technological disruptions, junk food, traditions that tell us the way we’re supposed to live our lives. We’re soft, entitled, and scared of conflict.” Though not every aspect of that sentence might apply to you directly, you will see this happen from time to time with yourself or other people.
-        “It begins with how we look at our specific problems, our attitude or approach; then the energy and creativity with which we actively break them down and turn them into opportunities; finally, the cultivation and maintenance of an inner will that allows us to handle defeat and difficulty.” This is the framework of the book and how you can approach an obstacle/problem and then use it to better yourself or your surroundings vs becoming crippled by the issue.

Things that need to get done: 
1) Medical forms for Athletic Training – Need to be done ASAP! At last check we were at 50%.
2) USAT Membership Info: I have all the info I need, I just need to sign y’all up!  
3) Races: I’ve sent out the schedule, let me know if there are any issues or concerns.
4) Pre-Season:  I’m working on finalizing this schedule. It includes some meetings, watching the Triathlon races in the Olympics, and of course training! I’m out in Denver right now learning a lot of good bike skills to teach y’all once we’re on campus!


Week Layout: 
Monday: Swim #1 and Strength #1
Tuesday: Bike #1 and Run #1 (try to do one in the AM and one in the PM)
Wednesday: Swim #2 and Strength #2
Thursday: Bike #2 and Run #2
Friday: Swim #3 (and Run #3 if you want Sunday Off)
Saturday: Bike #3 and Hips
Sunday: Run #3 (or off day if you did this on Friday).

Individual Adjustments:
Olivia: Brick run after every bike workout, Do 20' after bike #1/3 and follow the Run #2 workout as written, let’s try a 3/1 system this week!
Meghan: Your runs are after the B workout for the run days, you'll see your name there. Just easing back into running so the shin splints don't come back.

Swim Workouts:
Swim #1: These are our distance days, focusing on aerobic swimming and this week with a good amount of pulling work to build strength.
- A workout
Warm up: 
400 choice
300 Drill/swim x50’s w/fins – Do 6-3-6 drill.
200 kick, building by 50’s with fins on
100 easy swimming – no gear
(1000 warm up)

Main Set: 3 rounds
400 pull @RPE 3-4, focus on that EVF and getting your elbows out at the start of your pull. – 30” rest
8x50 on 15” rest
-        Odds: 5 hard stroke cycles (aka 10 total strokes) off every wall. Try not to breathe every stroke.
-        Evens: 25 yards of fingertip drag, 25 yards easy swim with a bent elbow focus on your recovery (aka when your hand/arm is out of the water and coming back around).
(800 per round/2400 main set/3400 total)

Warm down: 
200 easy
- Total: 3600

- B workout
Warm up: 
200 swim easy
8x50 w/fins on 20" rest
- Odds: Drill: 6-3-6 drill
- Evens: Normal swimming, Work on that timing.
4x50 kick with a board and fins on, Desc 1-4. On 10" rest
(800 warm up) 

Main Set: x2
300 pull @RPE 3-4, focus on that EVF and getting your elbows out at the start of your pull. – 30” rest
6x50 on 15” rest
-        Odds: 4 hard stroke cycles (aka 8 total strokes) off every wall. Try not to breathe every stroke.
-        Evens: 25 yards of fingertip drag, 25 yards easy swim with a bent elbow focus on your recovery (aka when your hand/arm is out of the water and coming back around).
(600 per round/1200 main set/2000 total)

Warm down: 
50 kick w/fins and board
50 easy swim on 20" rest
- Total: 2100

Swim #2: Race pace stuff today, with some longer recovery stuff.
- A workout
Warm up: 
300 choice
6x150 w/fins - 20" rest
- Odds: 100 kick build/50 swim
- Evens: 50 drill/100 swim build– drill of choice
(1200 warm up)

Main Set – 20” rest on everything – Try to stay even on the 200’s (minus the last one), if your first one is 10” faster than #3 or 4, then you started out too hard, it’s all about control, a steady hard effort.
200 @RPE 7-8
50 easy swim
200 @RPE 7-8
100 easy swim
200 @RPE 7-8
3x50 easy swim
200 @RPE 7-8
4x50 easy swim
200 ALL OUT – see what you’ve got left in the tank
(1500 main set/2700 total) 
  
Warm down: 
300 easy
- Total: 3000

- B workout
Warm up: all on 20" rest
6x50 swim
4x50 kicking w/fins and board
6x50 drill w/fins
(800 warm up)

Main Set – 30” rest on everything – Try to stay even on the 200’s (minus the last one), if your first one is 10” faster than #3 or 4, then you started out too hard, it’s all about control, a steady hard effort.
150 @RPE 7-8
50 easy swim
150 @RPE 7-8
100 easy swim
150 @RPE 7-8
3x50 easy swim
150 @RPE 7-8
4x50 easy swim
100 ALL OUT – see what you’ve got left in the tank
 (1200 set/2000 total) 

Warm down: 
2x50 easy swim
- Total: 2100

Swim #3: Focus today is on short n’ hard 25’s and 50’s with some longer slower stuff between to help shake out the effort.
- A workout
Warm up: all on 20-30" rest
300 choice
200 pull

Drill Set x2 w/fins and all on 10” rest
200 – 50 drill/50 swim
100 kick build to RPE 7
2x50 swim @RPE 7-8
(1300 warm up)

Main Set: Giddy up!
8x25 on 15” rest
-        2x @RPE 6
-        2x @RPE 7
-        2x @RPE 8
-        2x @RPE 9
2x100 on 20” rest
-        #1: Kick w/fins if desired, #2: Easy swimming
4x 50 on 20” rest
-        Odds @RPE 7
-        Evens @RPE 9 – working on varying paces here
200 easy choice – 30” rest
2x50 on 30” rest – ALL OUT
2x100 on 20” rest
-        #1: Kick w/fins if desired, #2: Easy swimming
8x25 on 20” rest
-        4x @RPE 8
-        4x @RPE 9
(1300 main set/2600 total) 

Warm down: 
400 easy mixer
- Total: 3000

- B workout
Warm up: all on 20-30" rest
2x100 choice
200 pull

Drill Set x2 w/fins and all on 20” rest
100 – 50 drill/50 swim
100 kick build to RPE 7
2x25 swim @RPE 7-8
(900 warm up)

Main Set: Giddy Up
8x25 on 20” rest
-        2x @RPE 6
-        2x @RPE 7
-        2x @RPE 8
-        2x @RPE 9
2x100 on 20” rest
-        #1: Kick w/fins if desired, #2: Easy swimming
4x 25 on 20” rest
-        Odds @RPE 7
-        Evens @RPE 9 – working on varying paces here
100 easy choice – 30” rest
2x25 on 30” rest – ALL OUT
2x100 on 20” rest
-        #1: Kick w/fins if desired, #2: Easy swimming
8x25 on 20” rest
-        4x @RPE 8
-        4x @RPE 9
 (950 main set/1850 total) 

Warm down: 
3x50 easy mixer
- Total: 2000

Bike Workouts:

Bike #1: Quick/Hard efforts – more designed as “leg openers” where there’s a short/hard effort but it’s not long enough to really tax your energy systems. It can be used to prep for harder workouts to come, i.e. Bike #2. We’re playing with slightly longer openers, so let me know how these are feeling after bike #2.
 - Total time: 45' 
Warm up: 20' @ RPE 3-4

Main Set: 5 rounds
- 1’ @RPE 8 – it won’t feel like an 8 right off the bat, just think of a hard race effort like an 1 mile run or 500m swim, it’s a hard effort but not all out like we had been doing.
- 4’ EASY, back at RPE 3-4.
(5’ round/25' main set/45’ total)

Use the last few mins to warm down.  

Bike #2: Over/Unders: Helping you adjust to harder efforts and “active recovery” where you’re still going hard, but not as hard as you were so you can catch your breath for a second. These will adjust when we’re on campus to help with draft legal racing as well. That’s much shorter and harder efforts followed by active recovery as you move through the paceline.  
Warm up: 15’
10' easy @RPE 3-4
1’ @RPE 6
1’ @RPE 7
1’ @RPE 8
2’ EASY

Main Set x2: Going 3’ of each, longer efforts all round, getting more race specific with the longer efforts at RPE 8.  
3’ @RPE 8
3’ @RPE 6
3’ @RPE 8
3’ @RPE 6
4’ EASY
(16' rounds/32' set/47' total)

Remainder of ride @RPE 3-4
- Total Time 50'

Bike #3: Long Ride w/efforts: This is a staple ride, similar to the endurance swims, this is your foundation. Think of a pyramid, this is the base of the pyramid while Bike #2 is near the top of the pyramid. The bigger your base the bigger you can make the harder efforts and the longer you can hold them.
- Total Time: 60-80' 
- RPE 3-5
- Every 10’ starting on the 20’ mark; Do 2’ @RPE 6 (Basically warm up for 20min, do 2min @RPE 6 then 8min @RPE 3-5, repeat that 2min harder/8min normal until your ride is over)

Run Workouts:

Run #1: This is a harder interval run, basically helping you get a feel for “race pace” and how hard you can hold for a 5k. We’re slowly building up to longer intervals
- A workout: 
- Total time: 40'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 15' @RPE 3-4 after lunge warm up
(20' or so warm up)

Main Set x3
2’ @5k feel (not an all-out sprint, but RPE 8-9, getting a feel for race pace)
3’ @RPE 4
(5' rounds/15' set/35’ total)

Warm down:
Easy RPE 3 running. Use the last 30” or so of the workout to walk and let the HR settle.

- B workout:
- Total time: 26'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 2' @RPE 3-4 after lunge warm up
- 1' walk
(8' or so warm up)

Main Set x4
3' run RPE 4 **Last 1’ of 3' run, pick it up to a 5k "feel", then walk**
1' walk
(16' main set/24' total)

Warm down:
1' easy jog, 1' walk

- Meghan: 28’ workout
5' walk warm up
5x (2' run, 1' walk)
5' walking warm down

Run #2: Brick run – This workout is designed to get your body used to running off the bike. It’s quite the adjustment so we practice this so it comes more naturally during races.
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 30" 5k pick up, similar to run #1**
- B workout:
5x(2' run, 1' walk) = 15'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Run #3: Long Run – Same deal as the long bike, a staple in the training plan that will set you up for success. Most people go too hard on these runs, don’t feel bad for holding back and keeping yourself aerobic (which means you can speak in full sentences without gasping for air).
- A workout:
60-70' of 4' run/1' walk - RPE 3-5.
- B workout: 
40-45' of 2' run/1' walk
- Meghan: 36’ workout
5' walk warm up
13x (1' run, 1' walk)
5' walking warm down

Strength Workouts: Do these as a circuit, which is where you do the 1st exercise then move directly into the 2nd exercise without rest. Once you finish the list, 1x through, you take rest before completing again for rounds 2 &3. Don't forget to allow time for stretching when done, Animal Series is my favorite but stretch out what needs it.

Strength #1:  With all of the strength training I’m hoping to build a better athlete. A lot of muscles get neglected during triathlon training and our bodies start to move in abnormal ways to counter balance muscle imbalances. The goal of strength training is to even things out and build a better engine for training and racing.
3x through:
- Front Squat x15
- Push up Protraction x12
- Straight Arm Bridges x15
- Hollow Hold for 45"
- Hollow Arch for 45"
- Rest 1-2' between rounds.

Videos: - w/Front Squat, you can use a pole, a stick, whatever. The main goal is to start working on the form since this is an exercise we’ll do in the weight room. Here’s a few video’s with options on it. 
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk

Strength #2: 
3x through:
- Reverse Lunge x10 per leg (do all right leg, then switch and do 8x left leg)
- Flutter kicks x50 per leg
- Squat Burpee’s x15
- Leg Lifts x15
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! 30" of each variety (1:30 total plank time)
- Rest 1-2'

Video's:
Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc
Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk

Hips:
- Do it as such: 1a, 1b, 1a, 1b, 2a, 2b, 2a, 2b, 3a, 3b, 3a, 3b. It's a weird pattern but that's how it's written.
(1) a. Plank w/ Leg Lifts: 2x10
b. Hip Activation Matrix: 2x10
(2) a. Single Leg Bridge: 2x10 (10 ea. leg)
b. Lateral Bands: 2x10
(3) a. Side Plank Leg Lift: 2x10 (ea. Leg)
b. Bird Dog (elbow to knee): 2x6 ea. side

Stretches:

Saturday, July 30, 2016

CUW Training Plan: Week of 8/1/16

I had some time to read when flying back and forth from Ireland and I was able to finish a book called Extreme Ownership. With a Navy Seal and Business focus to the book it was full of great stories and great life lessons. I had two big take-a-ways:
1)      Prioritize and Execute: “Prioritize your problems and take care of them one at a time, the highest priority first. Don’t try to do everything at once or you won’t be successful” Similar to my message of last week, don’t try to do everything at once, make a list and knock out the highest priority item, even if it isn’t the quickest item on the list.
2)      Explaining “the why”: “Belief in the mission ties in with the fourth Law of Combat: Decentralized Command. The leader must explain not just what to do, but why.” I have been doing a good job of getting you workouts (most of the time) but I’ve been doing a crap job of explaining/telling y’all why we’re doing these workouts and what we’re leading up to. I will do better going forward and if you have any “why” questions, please don’t hesitate to ask!

Things that need to get done: 
1) Medical forms for Athletic Training - August 1st but please provide me an update of when this will be done.
2) USAT Membership Info: I need the Karten’s and Kochheiser to still fill out the forms (Don’t worry Allison, I know you’re at camp and spotty with the internet, just get it done when you can).
3) Aug 27th race: Let me know if you DON’T want to race the first race of the season on 8/27 in MN. It’s more of a laid back race that everyone will be able to race, so I’ll sign you up unless you tell me otherwise.


Week Layout: 
Monday: Swim #1 and Strength #1
Tuesday: Bike #1 and Run #1 (try to do one in the AM and one in the PM)
Wednesday: Swim #2 and Strength #2
Thursday: Bike #2 and Run #2
Friday: Swim #3 (and Run #3 if you want Sunday Off)
Saturday: Bike #3 and Hips
Sunday: Run #3 (or off day if you did this on Friday).

Individual Adjustments:
Olivia: Brick run after every bike workout, 15', much like Run #2. - continue with 2/1 system
Mary and Annie K: Do the best you can while in NOLA… aka try to do something active daily.
Meghan: Your runs are after the B workout for the run days, you'll see your name there. Just easing back into running so the shin splints don't come back.

Swim Workouts:
Swim #1: These are our distance days, building your aerobic endurance that will become the foundation of harder intervals and harder workouts. These are more important than you probably realize.
- A workout
Warm up: 
400 choice
6x50 kick w/fins on 15” rest
-        Desc 1-3, 4-6 to RPE 8
8x50 on 15” rest
-        Odd: Drill – choice
-        Even: Swim and focus on the timing that you’re working on in ¾ catch up drill.
(1100 warm up)

Main Set: Take a little extra rest after the 50’s to get your gear back on.
1x800 pull w/20" rest
-        150 cruise, 50 push
6x50 on 15” rest
-        Odds: Breath every 3rd stroke
-        Evens: Breath every 5th stroke
1x600 no gear on 30” rest
-        #1: Neg Split from RPE 4 to 6
6x50 on 15” rest
-        Odds: Breath every 3rd stroke
-        Evens: Breath every 5th stroke
1x400 no gear
-        #1: Build by 100’s from RPE 5 to 8
(2400 main set/3500 total)

Warm down: 
200 easy
- Total: 3700

- B workout
Warm up: 
200 swim easy
8x50 w/fins on 20" rest
- Odds: Drill - Choice
- Evens: Normal swimming, Work on that timing.
4x50 kick with a board and fins on - 10" rest
(800 warm up) 

Main Set: x2
1x400 pull w/20" rest
-        150 cruise, 50 push
6x25 on 15” rest
-        Odds: Breath every 3rd stroke
-        Evens: Breath every 5th stroke
1x300 no gear on 30” rest
-        #1: Neg Split from RPE 4 to 6
6x25 on 15” rest
-        Odds: Breath every 3rd stroke
-        Evens: Breath every 5th stroke
1x200 no gear
-        #1: Build by 50’s from RPE 5 to 8
 (1200 main set/2000 total)

Warm down: 
50 kick w/fins and board
50 easy swim on 20" rest
- Total: 2100

Swim #2: This workout is closer to a race paced style swim, you might have some harder broken up efforts (like today) or bookend efforts that will simulate going hard at the start of a race then settling into a steady pace.
- A workout
Warm up: 
300 choice
4x150 w/fins - 20" rest
- Odds: 100 kick build/50 swim
- Evens: 50 drill/100 swim build– drill of choice
(900 warm up)

Main Set
Broken 500:
-        200 @RPE 5w/10” rest, 2x100 @RPE 7 on 10” rest, 2x50 @RPE 8 on 5” rest (take an additional 30” rest after the last 50).
200 as 50 easy swim, 50 drill, 50 kick, 50 easy swim on 30” rest
Broken 400:
-        2x100 @RPE 7 on 10” rest, 4x50 @RPE 8 on 5” rest (take an additional 30” rest after the last 50).
200 as 50 easy swim, 50 drill, 50 kick, 50 easy swim on 30” rest
2x Broken 300:
-        50 ALL OUT w/10” rest, 150 @RPE 5 w/10” rest, 2x50 @RPE 8 w/5” rest (taking 30” extra between the 300’s).
200 as 50 easy swim, 50 drill, 50 kick, 50 easy swim on 30” rest
(2100 main set/3000 total) 
  
Warm down: 
100 easy
- Total: 3100

- B workout
Warm up: all on 20" rest
6x50 swim
4x50 kicking w/fins and board
6x50 drill w/fins
(800 warm up)

Main Set
Broken 300:
-        2x100 @RPE 6 on 15” rest, 2x50 @RPE 8 on 10” rest (take an additional 30” rest after the last 50).
100 as 50 easy swim, 25 drill, 25 easy swim on 30” rest
Broken 200:
-        100 @RPE 7 on 15” rest, 2x50 @RPE 8 on 10” rest (take an additional 30” rest after the last 50).
100 as 50 easy swim, 25 drill, 25 easy swim on 30” rest
2x Broken 100:
-        25 ALL OUT w/10” rest, 50 @RPE 5 w/15” rest, 25 ALL OUT (taking 30” extra between the 300’s).
100 as 50 easy swim, 25 drill, 25 easy swim on 30” rest
(1000 set/1800 total) 

Warm down: 
2x50 easy swim
- Total: 1900

Swim #3: This workout varies from really hard and short or to a focused pull set to work on strength. Since the last workout was fairly aggressive this one will be a bit more laid back with a higher focus on pulling with paddles and buoy.
- A workout
Warm up: all on 20-30" rest
300 choice
200 pull

Drill Set x2 w/fins and all on 10” rest
200 – 50 drill/50 swim
100 kick build to RPE 7
2x50 swim @RPE 7-8
(1300 warm up)

Main Set: On the Desc, only descend to about RPE 6-7. Staying mostly aerobic, which means #1 of 4 will be super easy, don’t let your mind wonder too much, it’s a great opportunity to think about your catch and play around with it to see if you can make it more effective.
4x200 pull, Desc 1-4, on 20” rest
4x75 on 20” rest – RPE 4 and no gear
4x100 pull, Desc 1-4 on 15” rest 
4x75 on 20” rest – RPE 4 and no gear
4x50 pull, Desc 1-4 on 10” rest 
(2000 main set/3300 total) 

Warm down: 
200 easy mixer
- Total: 3500

- B workout
Warm up: all on 20-30" rest
2x100 choice
200 pull

Drill Set x2 w/fins and all on 20” rest
100 – 50 drill/50 swim
100 kick build to RPE 7
2x25 swim @RPE 7-8
(900 warm up)

Main Set: On the Desc, only descend to about RPE 6-7. Staying mostly aerobic, which means #1 of 4 will be super easy, don’t let your mind wonder too much, it’s a great opportunity to think about your catch and play around with it to see if you can make it more effective.
4x100 pull, Desc 1-4, on 20” rest
4x50 on 20” rest – RPE 4 and no gear
4x75 pull, Desc 1-4 on 15” rest 
4x50 on 20” rest – RPE 4 and no gear
4x50 pull, Desc 1-4 on 10” rest 
(1300 main set/2200 total) 

Warm down: 
100 easy mixer
- Total: 2300

Bike Workouts:

Bike #1: Quick/Hard efforts – more designed as “leg openers” where there’s a short/hard effort but it’s not long enough to really tax your energy systems. It can be used to prep for harder workouts to come, i.e. Bike #2.
 - Total time: 45' 
Warm up: 20' @ RPE 3-4

Main Set: 6 rounds – topping out at 6 rounds, get after it!
- 30" @RPE 8 – it won’t feel like an 8 right off the bat, just think of a hard race effort like an 1 mile run or 500m swim, it’s a hard effort but not all out like we had been doing.
- 2:30 EASY, back at RPE 3-4.
(18' main set/38’ total)

Ride out the rest of the ride in RPE 3-5.

Bike #2: Over/Unders: These are designed to help your body adjust to the “ups and downs” of racing. Sometimes you’re going harder and sometimes you’re still going hard but not has hard. Training your body for this will help on race day when you need to respond to an attack, catch up to a group, or if you’re going up a hill. You’ll also become more comfortable at harder efforts.
Warm up: 15’
10' easy @RPE 3-4
1’ @RPE 5
1’ @RPE 6
1’ @RPE 7
2’ EASY

Main Set x2: You’ll notice additional minutes at each step but also I upped the “easier” part by going to RPE 6 instead of 5. I also dropped it to 2 rounds since the main set is longer.
2’ @RPE 8
4’ @RPE 6
2’ @RPE 8
4’ @RPE 6
4’ EASY
(16' rounds/32' set/47' total)

Remainder of ride @RPE 3-4
- Total Time 50'

Bike #3: Long Ride w/efforts: This is a staple ride, similar to the endurance swims, this is your foundation. Think of a pyramid, this is the base of the pyramid while Bike #2 is near the top of the pyramid. The bigger your base the bigger you can make the harder efforts and the longer you can hold them.
- Total Time: 60-80' 
- RPE 3-5
- Every 10’ starting on the 20’ mark; Do 2’ @RPE 6 (Basically warm up for 20min, do 2min @RPE 6 then 8min @RPE 3-5, repeat that 2min harder/8min normal until your ride is over)

Run Workouts:

Run #1: This is a harder interval run, basically helping you get a feel for “race pace” and how hard you can hold for a 5k. We’re slowly building up to longer intervals
- A workout: 
- Total time: 40'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 15' @RPE 3-4 after lunge warm up
(20' or so warm up)

Main Set x3
1:30 @5k feel (not an all-out sprint, but RPE 8-9, starting to get a feel for race pace)
3:30 @RPE 4
(5' rounds/15' set/35’ total)

Warm down:
Easy RPE 3 running. Use the last 30” or so of the workout to walk and let the HR settle.

- B workout:
- Total time: 25'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 2' @RPE 3-4 after lunge warm up
- 1' walk
(8' or so warm up)

Main Set x5
2' run RPE 4 **Last 45" of 2' run, pick it up to a 5k "feel", then walk**
1' walk
(15' main set/23' total)

Warm down:
1' easy jog, 1' walk

- Meghan: 25’ workout
5' walk warm up
5x (2' run, 1' walk)
5' walking warm down

Run #2: Brick run – This workout is designed to get your body used to running off the bike. It’s quite the adjustment so we practice this so it comes more naturally during races.
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 20" 5k pick up, similar to run #1**
- B workout:
4x(2' run, 1' walk) = 12'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Run #3: Long Run – Same deal as the long bike, a staple in the training plan that will set you up for success. Most people go too hard on these runs, don’t feel bad for holding back and keeping yourself aerobic (which means you can speak in full sentences without gasping for air).
- A workout:
60-70' of 4' run/1' walk - RPE 3-5.
- B workout: 
35-40' of 2' run/1' walk
- Meghan: 32’ workout
5' walk warm up
11x (1' run, 1' walk)
5' walking warm down

Strength Workouts: Do these as a circuit, which is where you do the 1st exercise then move directly into the 2nd exercise without rest. Once you finish the list, 1x through, you take rest before completing again for rounds 2 &3. Don't forget to allow time for stretching when done, Animal Series is my favorite but stretch out what needs it.

Strength #1:  With all of the strength training I’m hoping to build a better athlete. A lot of muscles get neglected during triathlon training and our bodies start to move in abnormal ways to counter balance muscle imbalances. The goal of strength training is to even things out and build a better engine for training and racing.
3x through:
- Front Squat x12
- Push up Protraction x12
- Straight Arm Bridges x12
- Hollow Hold for 40"
- Hollow Arch for 40"
- Rest 1-2' between rounds.

Videos: - w/Front Squat, you can use a pole, a stick, whatever. The main goal is to start working on the form since this is an exercise we’ll do in the weight room. Here’s a few video’s with options on it. 
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk

Strength #2: 
3x through:
- Reverse Lunge x10 per leg (do all right leg, then switch and do 8x left leg)
- Flutter kicks x50 per leg
- Squat Burpee’s x12
- Leg Lifts x15
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! 30" of each variety (1:30 total plank time)
- Rest 1-2'

Video's:
Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc
Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk

Hips:
- Do it as such: 1a, 1b, 1a, 1b, 2a, 2b, 2a, 2b, 3a, 3b, 3a, 3b. It's a weird pattern but that's how it's written.
(1) a. Plank w/ Leg Lifts: 2x10
b. Hip Activation Matrix: 2x10
(2) a. Single Leg Bridge: 2x10 (10 ea. leg)
b. Lateral Bands: 2x10
(3) a. Side Plank Leg Lift: 2x10 (ea. Leg)
b. Bird Dog (elbow to knee): 2x6 ea. side

Stretches:

Friday, July 15, 2016

CUW Training Plan: Week of 7/25/16

This is one of those times where it’s easy to get ahead of yourself, especially for me personally. I’m about to leave the country for a week and my mind is racing with everything I’m supposed to do, want to do, and actually need to do. I have to prioritize some things, meaning I’m ignoring other things, but no matter what I do it’s hard to give my full attention to anything right now. I have found it very useful in these situations to take a quick “time-out”, write down most everything that is swirling in my head (getting it out of my head to create “space”). From there I can prioritize the needs, wants, and would like to do’s. The key thing though, trying to stay focused on one thing at a time, finish that task, then move on. It’s about being present in the “now”. Chop Wood Carry Water. If you want to get something done, if you want to become better at something, you’ve got to put in the work. But rather than focusing on the final product, focus on every baby step as you’re taking it on your way towards that final product. What’s the best way to eat an elephant? One bite at a time. The trick is, once you’ve learned that skill or you think you’ve mastered something, you have got to keep that skill sharp by continuing to do it and continuing to practice otherwise it’ll be gone twice as fast. Before enlightenment, chop wood carry water, after enlightenment, chop wood carry water. 

Things that need to get done:  
1) Medical forms for Athletic Training - August 1st but please provide me an update of when this will be done.
2) There are probably other things, when they pop up I’ll send out a separate email.


Week Layout: 
Monday: Swim #1 and Strength #1
Tuesday: Bike #1 and Run #1 (try to do one in the AM and one in the PM)
Wednesday: Swim #2 and Strength #2
Thursday: Bike #2 and Run #2
Friday: Swim #3 (and Run #3 if you want Sunday Off)
Saturday: Bike #3 and Hips
Sunday: Run #3 (or off day if you did this on Friday).

Individual Adjustments:
Olivia: Brick run after every bike workout, 15', much like Run #2. - continue with 2/1 system
Mary and Annie K: Do the best you can while in NOLA… aka try to do something active daily. 
Meghan: Your runs are after the B workout for the run days, you'll see your name there. Just easing back into running so the shin splints don't come back.

Swim Workouts:
Swim #1:
- A workout
Warm up: 
400 choice
6x50 kick w/fins on 15” rest
-        Desc 1-3, 4-6 to RPE 8
8x50 on 15” rest
-        Odd: Drill – ¾ catch up
-        Even: Swim and focus on the timing that you’re working on in ¾ catch up drill.
(1100 warm up)

Main Set: Take a little extra rest after the 50’s to get your gear back on.
2x600 pull w/20" rest
-        #1: RPE 4
-        #2: Build by 200’s from RPE 4 to RPE 7
100 easy kick with fins if you’d like
2x400 no gear on 30” rest
-        #1: Neg Split from RPE 4 to 6
-        #2: Build by 100’s from RPE 5 to 8
100 easy kick with fins if you’d like
2x200 no gear on 20” rest
-        #1: Build by 50’s from RPE 5 to 8
-        #2: Crush it!
(2600 main set/3700 total)

Warm down: 
200 easy
- Total: 3900

- B workout
Warm up: 
200 swim easy
8x50 w/fins on 20" rest
- Odds: Drill - same thing as A workout, the timing works to when your “out of the water” hand is crossing by your shoulder that your face should already be in the water and you’ll start pulling with your “in the water” hand.
- Evens: Normal swimming, Work on that timing.
4x50 kick with a board and fins on - 10" rest
(800 warm up) 

Main Set: x2
2x300 pull w/40" rest
-        #1: RPE 4
-        #2: Build by 100’s from RPE 4 to RPE 7
100 easy kick with fins if you’d like
2x200 no gear on 30” rest
-        #1: Neg Split from RPE 4 to 6
-        #2: Build by 50’s from RPE 5 to 8
100 easy kick with fins if you’d like
2x100 no gear on 20” rest
-        #1: Build by 25’s from RPE 5 to 8
-        #2: Crush it!
 (1400 main set/2200 total)

Warm down: 
50 kick w/fins and board
50 easy swim on 20" rest
- Total: 2300

Swim #2:
- A workout
Warm up: 
300 choice
4x150 w/fins - 20" rest
- Odds: 100 kick build/50 swim
- Evens: 50 drill/100 swim build– drill of choice
(900 warm up)

Main Set
400 Pull @RPE 4
8x100 on 10” rest
-        #1: RPE 3-4
-        #2-4: RPE 6
-        #5: RPE 3-4
-        #6-8: RPE 7-8
400 Pull @RPE 4 – focus on your hips and having that drive your body rotation.
8x50 on 10” rest
-        #1: RPE 3-4
-        #2-4: RPE 7-8
-        #5: RPE 3-4
-        #6-8: RPE 8-9
400 Pull @RPE 4 – focus on elbows out during your pull – aka keeping an early vertical forearm even though you might be tired.
(2400 main set/3300 total) 
  
Warm down: 
100 easy
- Total: 3400

- B workout
Warm up: all on 20" rest
6x50 swim
4x50 kicking w/fins and board
6x50 drill w/fins
(800 warm up)

Main Set
200 Pull @RPE 4
8x50 on 10” rest
-        #1: RPE 3-4
-        #2-4: RPE 6
-        #5: RPE 3-4
-        #6-8: RPE 7-8
200 Pull @RPE 4 – focus on your hips and having that drive your body rotation.
8x25 on 10” rest
-        #1: RPE 3-4
-        #2-4: RPE 7-8
-        #5: RPE 3-4
-        #6-8: RPE 8-9
200 Pull @RPE 4 – focus on elbows out during your pull – aka keeping an early vertical forearm even though you might be tired.
1200 set/2000 total) 

Warm down: 
2x50 easy swim
- Total: 2100

Swim #3:
- A workout
Warm up: all on 20-30" rest
300 choice
200 pull

Drill Set x3 w/fins and all on 10” rest
200 – 50 drill/50 swim
100 kick build to RPE 7
2x50 swim @RPE 7-8
(1700 warm up)

Main Set:
6x150 w/paddles only (If you don’t have paddles then do buoy only).
-        RPE 6-7 on all of these and 15” rest
(900 main set/2600 total) 

Warm down: 
200 easy mixer
- Total: 2800

- B workout
Warm up: all on 20-30" rest
2x100 choice
200 pull

Drill Set x3 w/fins and all on 20” rest
100 – 50 drill/50 swim
100 kick build to RPE 7
2x25 swim @RPE 7-8
(1150 warm up)

Main Set:
6x100 w/paddles only (If you don’t have paddles then do buoy only).
-        RPE 6-7 on all of these and 20-30” rest
(600 main set/1750 total) 

Warm down: 
150 easy mixer
- Total: 1900

Bike Workouts:

Bike #1:BGB's – adding a 5th round on the main set
- Total time: 45' 
Warm up: 15' @ RPE 3-4

Main Set: 6 rounds – topping out at 6 rounds, get after it!
- 30" ALL OUT effort. Shift into a harder gear, so it'll take a lot of force to start pedaling again, Slow down to a near stop (aka under 5mph), then start that 30" all-out effort, it's called a Big Gear Burst (BGB)
- 4:30 EASY, back at RPE 3-4.
(30' main set)

Use the last few mins as your warm down.

Bike #2: Over/Unders
Warm up: 15’
10' easy @RPE 3-4
1’ @RPE 5
1’ @RPE 6
1’ @RPE 7
2’ EASY

Main Set x3: Starting to step things up!
1’ @RPE 8
3’ @RPE 5
1’ @RPE 8
3’ @RPE 5
2’ EASY
(10' rounds/30' set/45' total)

Remainder of ride @RPE 3-4
- Total Time 50'

Bike #3: Long Ride w/efforts
- Total Time: 60-80' 
- RPE 3-5
- Every 10’ starting on the 20’ mark; Do 2’ @RPE 6 (Basically warm up for 20min, do 2min @RPE 6 then 8min @RPE 3-5, repeat that 2min harder/8min normal until your ride is over)

Run Workouts:

Run #1:
- A workout: 
- Total time: 40'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 15' @RPE 3-4 after lunge warm up
(20' or so warm up)

Main Set x4
1’ @5k feel (not an all out sprint, but RPE 8-9, starting to get a feel for race pace)
4’ @RPE 4
(5' rounds/20' set/40 total)

Warm down:
Easy RPE 3 running. Use the last 30” or so of the workout to walk and let the HR settle.

- B workout:
- Total time: 25'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 2' @RPE 3-4 after lunge warm up
- 1' walk
(8' or so warm up)

Main Set x5
2' run RPE 4 **Last 30" of 2' run, pick it up to a 5k "feel", then walk**
1' walk
(15' main set/23' total)

Warm down:
1' easy jog, 1' walk

- Meghan: 22’ workout
5' walk warm up
4x (2' run, 1' walk)
5' walking warm down

Run #2: Brick run
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 15" 5k pick up, similar to run #1**
- B workout:
4x(2' run, 1' walk) = 12'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Run #3: Long Run
- A workout:
60-70' of 4' run/1' walk - RPE 3-5.
- B workout: 
35-40' of 2' run/1' walk
- Meghan: 30’ workout
5' walk warm up
10x (1' run, 1' walk)
5' walking warm down

Strength Workouts: Do these as a circuit, which is where you do the 1st exercise then move directly into the 2nd exercise without rest. Once you finish the list, 1x through, you take rest before completing again for rounds 2 &3. Don't forget to allow time for stretching when done, Animal Series is my favorite but stretch out what needs it.

Strength #1: 
3x through:
- Front Squat x10
- Push up Protraction x10
- Straight Arm Bridges x10
- Hollow Hold for 35"
- Hollow Arch for 35"
- Rest 1-2' between rounds.

Videos: - w/Front Squat, you can use a pole, a stick, whatever. The main goal is to start working on the form since this is an exercise we’ll do in the weight room. Here’s a few video’s with options on it. 
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk

Strength #2: 
3x through:
- Reverse Lunge x8 per leg (do all right leg, then switch and do 8x left leg)
- Flutter kicks x50 per leg
- Squat Burpee’s x10
- Leg Lifts x10
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 30" of each variety (1:30 total plank time)
- Rest 1-2'

Video's:
Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc
Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk

Hips:
- Do it as such: 1a, 1b, 1a, 1b, 2a, 2b, 2a, 2b, 3a, 3b, 3a, 3b. It's a weird pattern but that's how it's written.
(1) a. Plank w/ Leg Lifts: 2x10
b. Hip Activation Matrix: 2x10
(2) a. Single Leg Bridge: 2x10 (10 ea. leg)
b. Lateral Bands: 2x10
(3) a. Side Plank Leg Lift: 2x10 (ea. Leg)
b. Bird Dog (elbow to knee): 2x6 ea. side

Stretches: