"Even when you're fit and prepared, racing is
tough. Probably 19 times out of 20 it really hurts. Only on those
rare days do things click smoothly and/or the pain seems to be but background
noise to a wonderful performance. On most days, especially in the early
season when we're not necessarily ready for the mind game of managing peak race
day performance, we find ourselves in a street fight between taking the pain
head on and backing off as we seek some solace for the cardiovascular and
muscular duress the body and mind experience. You can race fast and well
when it hurts. It's hard, yes, but you can race really well when it's
hard.
As I've told many of you before, racing on the line is
really about where your head is at the moment - finding comfort in the
discomfort while staying present and managing the two seconds you're currently
in, the two seconds that just passed, and the two seconds in front of
you. Six Seconds. If you can stay in a six second window, focus on
your breathing, relaxing your shoulders and your face, you can give yourself a
great shot of accessing and using every bit of fitness available to you on the
day.
The reality about pain management in racing/training is
that slightly backing off really doesn't make a material difference in the
discomfort. You have to back off a lot in order to get any real
relief. Next time you find yourself in situations in training where you
have to choose between "finding a way" versus backing off, think
about these things - a six second window, rhythmic breathing, relaxed
shoulders/face - and find a way to manage the duress. The more often you
answer the "pain question" right in workouts, the more often you'll
do it on race day.
Enjoy pushing yourselves to access your fitness.
It's the fun of racing and one of the many reasons all of you spend the time
you do preparing for those race days."
He's putting that English degree to good work, but
seriously, key words as we prep for a fast approaching race season.
This week will be a tad easier than last week. We'll do
these from time to time (depending on time of year and work-load, every 2nd to
5th week).
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
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, 10-15', much like Run #2. - continue with 2/1 system
Mary K: Do swim #3 on Thursday. You can move Bike/Run #2 to Friday, Run #3 on Saturday, Bike #3 on Sunday. That'd probably work best.
Meghan: No running till 6/20, Same as last week, stretch and swim more. We'll get a time to work on your biking here soon.
Swim Workouts:
Pull = buoy and/or paddles
Swim #1
- A Workout
Warm up:
3x300 - 20" rest on all
- #1: Choice
- #2: Kick/swim x50's
- #3: Drill/swim x50's
Drills: 3/4 catch up, and shark fin drill
Link to video drills is in the "Quick
Reference" section above
(900 warm up)
Main Set:
2x600 Pull - 30" rest
- #1 @RPE 4-5, #2: Neg Split to RPE 6-7
2x400 No gear - 20" rest
- #1: 150 swim, 50 kick. #2: Neg Split to RPE 6-7
2x200 Hard - 10" rest
- RPE 6-7. Strong effort, low rest, stay strong m
mentally.
(2400 main/3300 total)
Warm down
100+ easy
- Total: 3400
- B Workout:
Warm up: 2 rounds - 20" rest on everything
100 choice
4x50 kick w/fins
8x25 drill w/fins
- Drills: 4x Finger tip drag, 4x 3/4 Catch up in each
round.
Link to video drills is in the "Quick
Reference" section above.
(1000 warm up)
Main Set:
200 pull @RPE 4 w/30" rest
4x25 w/fins - 15" rest
- Focus on head position and looking down in the water,
focused on a long spine and neck.
200 pull @RPE 4 w/30" rest
4x25 w/fins - 15" rest
- Breath every 3rd stroke and focus on leaving the lead
hand out until your face is back in the water (much like 3/4 catch up
drill).
4x50 on 20" rest
- All @RPE 6-7, harder effort but don't let your form go,
focus on keeping your body in check.
(800 main/1800 total)
Warm down
4x25 easy swimming
- Total: 1900
Swim #2
- A Workout
Warm up:
3x400
- #1: Choice
- #2: 100 kick/100 swim w/fins
- #3: 25 drill/75 swim
Drill of choice
(1200 warm up)
Main Set x3
250 pull @RPE 4-5 on 30" rest (mostly time to get
gear off)
5x50 - no gear on 15" rest
- Odds: Desc 1-3 (aka 1, 3, 5 since it is the odds,
either way get faster with each odd 50 within each round)
- Evens: 25 drill, 25 focused on what you just worked on
in the drill and incorporating it into your stroke.
(500 rounds/1500 main/2700 total)
Warm down:
100 easy
- Total: 2800
- B Workout
Warm up: 3 rounds all on 20" rest
100 choice
100 w/fins - 50 kick, 50 swim
100 w/fins - 25 drill/25 swim
(900 warm up)
Main Set:
12x50 on 20" rest
*Broken up as 3x(4x50) - aka 3 rounds of 4x50, each round
is the same 50's described below.
- #1: Build (start easy and get faster as the 50 goes,
the last 5 yards should be fast).
- #2: Buoy only - This will keep your hips up and
help with body position
- #3: Easy - not hard effort, but focus on your
form, more specifically your body position - try to get the body feeling like
it did with the pull buoy.
- #4: 25 fast/25 easy.
(600 main set/1500 total)
Warm down:
4x25 easy while focusing on good form - 15" rest
between the 25's
- Total: 1600
Swim #3
- A Workout
Non-stop swimming today. Working on endurance, RPE 4,
just steady consistent swimming.
- 30' total time.
Do some arm circles to "get loose" before
jumping in and knocking out a 30' straight endurance swim.
- B Workout
Similar but with shorter duration and
breaks.
- 20' total time.
Do the workout as 4'5' of non-stop swimming, take 1'
rest, then repeat till you have 20' of total swim time (not including the
rest).
Bike Workouts:
Bike #1: Aerobic w/burst
- Total Time: 30'
- RPE 3-4 for the majority, on the 10' and 20' mark, do a 30" burst at RPE 8-9, remember to go to a slightly harder gear before starting the burst.
Bike #2: Single Leg drills
Warm up: 10' easy, RPE 3-4
Main Set x4
- 15" Right Leg only
- 15" both legs
- 15" Left Leg only
- 15" both legs
- 3' @RPE 4
(4' rounds/16' set/26' total time)
**One Leg drills: The focus is a smooth pedal stroke. If you're focused on a 12 o'clock to 6 o'clock pedal stroke it'll be choppy. Focus on a 3 o'clock to 9 o'clock pedal stroke to smooth things out. The leg you're not using you can just hang out to the side or curl up/bend at the knee to get it out of the way.
NOTE: This will only really work if your foot is "connected" to the pedal via strap or clip in pedals. If you're on flat pedals it won't work all that well. Just focus on trying to pedal with only 1 leg the best you can.
Warm down:
4' easy for a 30' workout
Bike #2:Long Ride
- Total time: 45-60' - a bit shorter this week.
- Riding at RPE 3-4 the whole time.
Run Workouts:
Run #1: Striders
- A workout
Warm up: 10' easy running
Drills: 2x20" each with 10-15" rest between.
- A-skips
- Butt kicks
Main Set x3
4' run
1' walk
(15' set)
Strides: 3 rounds
10" Moving Start @5k effort, RPE 8-9.
1:50 easy walking back to the start point and around until it's time to go again.
Cold Starts vs Moving Starts: We always want to do Moving Starts.
- Cold Starts: You start from a dead stop aka standing still - NOT GOOD
- Moving Starts: You'll jog a few steps (6-10 steps) before starting the efforts - much better and less "shock" to the muscles, thus decreasing injury risk.
(6' set/33'ish total)
No warm down, that last 1:50 walk is your warm down.
- B workout
Warm up: 5' easy running
Drills: 2x20" each with 10-15" rest between.
- A-skips
- Butt kicks
Main Set x4
2' run
1' walk
(12' set)
Strides: 3 rounds
10" Moving Start @5k effort, RPE 8-9.
1:50 easy walking back to the start point and around until it's time to go again.
Cold Starts vs Moving Starts: We always want to do Moving Starts.
- Cold Starts: You start from a dead stop aka standing still - NOT GOOD
- Moving Starts: You'll jog a few steps (6-10 steps) before starting the efforts - much better and less "shock" to the muscles, thus decreasing injury risk.
(6' set/25'ish total)
No warm down, that last 1:50 walk is your warm down.
Run #2: Brick run
- Both Groups: Done within 5' of finishing the bike, quickly switching to the run.
"Find your Legs" run, meaning your legs dictate the pace. If you come out guns a blazing because the legs are feeling good, then stick with it. If it's a struggle from the start, then keep on fighting through it and play with your cadence/effort (i.e. some shorter strides with an easier effort or maybe a few longer strides with a slightly faster pace), do what you need to in order to engage the running legs.
- Total time: 15'
- A group: non-stop running
- B group: 2' run, 1' walk for the 15'.
Run #3: Long Run
- A Group:
45' total time of a 4' run, 1' walk system. RPE 3-4
- B Group:
25' total time of a 2' run/1' walk, RPE 3-4
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:
- Split Squats x8/leg - take a BIG front step and make sure your knee doesn't cross in front of your ankle.
- Push ups x8 (knees down if needed)
- Lat pull down x8 or 1-arm row x8/arm
*If you don't have a gym for Lat pull down, then put a bunch of heavy stuff in a backpack and do 1-arm rows at home. Another option is dragging something towards you from a rope, like a tire or something heavy.
- Leg Lifts x10 - all the way down (but don't touch the ground between reps)
- Hollow Hold for 30"
- Hollow Arch for 30"
- Rest 1-2' between rounds.
Videos:
Split Squat: https://www.youtube.com/watch?v=r1jukGZPnZI
Strength #1:
3x through:
- Split Squats x8/leg - take a BIG front step and make sure your knee doesn't cross in front of your ankle.
- Push ups x8 (knees down if needed)
- Lat pull down x8 or 1-arm row x8/arm
*If you don't have a gym for Lat pull down, then put a bunch of heavy stuff in a backpack and do 1-arm rows at home. Another option is dragging something towards you from a rope, like a tire or something heavy.
- Leg Lifts x10 - all the way down (but don't touch the ground between reps)
- Hollow Hold for 30"
- Hollow Arch for 30"
- Rest 1-2' between rounds.
Videos:
Split Squat: https://www.youtube.com/watch?v=r1jukGZPnZI
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E
Lat Pulldown: https://www.youtube.com/watch?v=paIQfKZ4xC4
One arm row: https://www.youtube.com/watch?v=pYcpY20QaE8
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
Strength #2:
3x through:
- Body Weight Squats x10
- Push ups x10 (do them normally if you can, if not then knees down)
- Flutter kicks x50 per leg
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 20" of each variety (60" total plank time)
- Rest 1-2'
Video's:
Body Weight Squat: http://www.youtube.com/watch?v=p3g4wAsu0R4
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E
Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
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
Lat Pulldown: https://www.youtube.com/watch?v=paIQfKZ4xC4
One arm row: https://www.youtube.com/watch?v=pYcpY20QaE8
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
Strength #2:
3x through:
- Body Weight Squats x10
- Push ups x10 (do them normally if you can, if not then knees down)
- Flutter kicks x50 per leg
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 20" of each variety (60" total plank time)
- Rest 1-2'
Video's:
Body Weight Squat: http://www.youtube.com/watch?v=p3g4wAsu0R4
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E
Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
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
Videos:
(1) a. Plank w/ Leg Lift: http://www.youtube.com/watch?v=s1MeMvqSNqA
b. Hip Activation Matrix:
http://www.youtube.com/watch?v=tqgZkxlO8k4
(2) a. Single Leg Bridge:
http://www.youtube.com/watch?v=ZQ7GvKEcUnQ
b. Lateral Bands:
http://www.youtube.com/watch?v=By3DGFrBHHA
(3) a. Side Plank Leg Lift: http://www.youtube.com/watch?v=JupYk_YSPJs
b. Bird Dog:
https://www.youtube.com/watch?v=_CbDUTlil_A
(1) a. Plank w/ Leg Lift: http://www.youtube.com/watch?v=s1MeMvqSNqA
b. Hip Activation Matrix:
http://www.youtube.com/watch?v=tqgZkxlO8k4
(2) a. Single Leg Bridge:
http://www.youtube.com/watch?v=ZQ7GvKEcUnQ
b. Lateral Bands:
http://www.youtube.com/watch?v=By3DGFrBHHA
(3) a. Side Plank Leg Lift: http://www.youtube.com/watch?v=JupYk_YSPJs
b. Bird Dog:
https://www.youtube.com/watch?v=_CbDUTlil_A
Stretches:
Pec Stretches: https://www.youtube.com/watch?v=KSqIY0lRAvU
Figure 4: https://www.youtube.com/watch?v=axVQ_gy99NU
Hamstring stretch w/towel: https://www.youtube.com/watch?v=oaSSIHoc-58
Straddle Stretch (first 2’ of video): https://www.youtube.com/watch?v=YN_uRxTuABg
Lying leg cross-over: https://www.youtube.com/watch?v=qRZTvkKEbCk
T-mobility: http://vimeo.com/104028747
Inchworm: https://www.youtube.com/watch?v=gZ-ib0yOMn0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b
Wall Angels: https://www.youtube.com/watch?v=JkbtN5EkBGA&list=PLQNRt0Ix5GD4fGmzSswkhLhrMBGBrlWYX&index=4
Animal Series: https://www.youtube.com/watch?v=olNglJSpAs4
Toe Yoga: https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa
Figure 4: https://www.youtube.com/watch?v=axVQ_gy99NU
Hamstring stretch w/towel: https://www.youtube.com/watch?v=oaSSIHoc-58
Straddle Stretch (first 2’ of video): https://www.youtube.com/watch?v=YN_uRxTuABg
Lying leg cross-over: https://www.youtube.com/watch?v=qRZTvkKEbCk
T-mobility: http://vimeo.com/104028747
Inchworm: https://www.youtube.com/watch?v=gZ-ib0yOMn0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b
Wall Angels: https://www.youtube.com/watch?v=JkbtN5EkBGA&list=PLQNRt0Ix5GD4fGmzSswkhLhrMBGBrlWYX&index=4
Animal Series: https://www.youtube.com/watch?v=olNglJSpAs4
Toe Yoga: https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa
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