The Chronicles of Shanks: race prep

New Years Day run is very IMPORTANT. Starting off the new year on the right foot, regardless of how rough you feel from the night before, get outside and go workout, this is a mental fortitude exercise. Will you follow through on your commitments (team, teammates, workouts) or will you come up with excuses on why you can't or didn't workout? Excuses now make it easier to create them down the road, prove to yourself that you can change that behavior and do the work that it takes to become a better athlete, person, teammate. This is a life skill, not just a sports skill.

Quick References:
Yoga with Adriene: https://www.youtube.com/user/yogawithadriene
Additional Swim workouts: http://mastersswimworkoutsbysaramclarty.blogspot.com/
Swimming Drills: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
Single Leg Bike drill: https://www.youtube.com/watch?v=BaOQwwZ3S_A&index=3&list=PLQNRt0Ix5GD72E7TupZoCjnxE-5s-xO0h

Week Layout: move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1

Wednesday: Swim #2

Thursday: Bike #1

Friday: Day off

Saturday: Bike #2

Sunday: Run #2

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:

2x600 on 30" rest

#1: 100 @RPE 7, 400 @RPE 5, 100 @RPE 7

#2: 150 @ RPE 7, 300 @ RPE 5, 150 @ RPE 7

12x50 on 50/100/1:10

#1: Fast

#2, 3, 4: Easy

#5, 6: Fast

#7, 8: Easy

#9, 10, 11: Fast

#12: Easy

(1800 set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 6 instead of 12 50’s. Do numbers 7-12.

- 2600 total workout.

Swim #2:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:

2 rounds - #1 Pull, #2 no gear

400 steady w/30" rest

3x100 - Desc #1-3 w/20" rest

6x50 on 10" rest

- Odds: Breath every 3rd stroke

- Evens: Breath every 5th stroke

(2000 main set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do a 300, 2x100, and 4x50’s in the same pattern

- 2500 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x5:

o 1’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).

o 3’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

- Warm down: 9’ steady at RPE 4-5.

Bike #2: 2’ intervals, 4’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 2’ @RPE 6

o 4’ @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience

- A&B workout: 40’ of running

- C workout: 27’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 60’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.

- 3 rounds, circuit format, rest 1’ between rounds

- Reverse Lunge x8/leg (reverse is when you take a huge step back to start the lunge, get that knee to touch the ground).

- Push ups x10 (knees down as needed)

- Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)

- Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.

- Flutter kicks x50 (or 25 per leg)

Stretches:

These are the workouts I'm planning for Monday's come the fall. We'll set up trainers on the track and do a bike/run/bike/run/bike/run workout.

The Plan: This would be good for early season training, imagine mid-August when we haven't been on campus too long and just beginning to set the stage for Nationals in November. We'll start fairly low key and descend down to (almost) race effort. As things get harder I'll work in mini recoveries (30" or so) in longer race paced efforts.

Team warm up: Dynamic warm up
- Unfortunately I do not have video of this, but it is what we were doing at Dynamo mixed with some various things I've seen here at Concordia.

The workout: Using RPE, but I'll include a comparison zone for all you HR/wattage folks.
Bike #1: 20' segment
- 10' fairly light, RPE 3-4, just getting loose. (building into low zone 2).
- 3x1' building to RPE 5 (high zone 2), 2' back down to RPE 4 (low zone 2)
- 1' @RPE 6 (zone 3)
*Get out of your shoes (leaving them on the bike) and quick transition to the run.

Run #1: 1 mile
- Steady RPE 5 (mid/high zone 2)
*Quick transition back onto the bike.

Bike #2: 20' segment
- 5' building to RPE 5
- 3x2' @RPE 5, 1' @RPE 4
- 1' additional @RPE 4
- 2' @RPE 6, 1' @RPE 4, 2' @RPE 6
*Same quick transition*

Run #2: 1 mile
- Strong RPE 6

Bike #3: 20' segment
- 4' RPE 5
- 4x 2' @RPE 5, 2' @RPE 6

Run #3: 1/2 mile
- RPE 7 (roughly 10k effort).

Warm down: Easy 10' on the bike followed by Animal Series stretches.
https://www.youtube.com/watch?v=olNglJSpAs4

As stated earlier, not terribly difficult, but it's an intro to the bike/run workout format. With each passing week the workout will become more intense and more race specific. This strong Monday evening/afternoon workout will take place after an Aerobic swim Monday morning, "Off Day" on Sunday, and Long Ride (tops 2hr) on Saturday.

The Chronicles of Shanks

Saturday, December 24, 2016

Collegiate Plan: Week of 12/26/16

Wednesday, March 9, 2016

Workout of the day: Bike/Run x3