The Chronicles of Shanks: 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!

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:
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.

Front Squat: https://www.youtube.com/watch?v=z-R-_123Zz8

Front Squat coach ed: https://www.youtube.com/watch?v=KWFnAT3UXWc

Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s

Push Up Protraction: https://www.youtube.com/watch?v=IKGwU7zzwVE

Straight arm bridge: https://www.youtube.com/watch?v=mgeYRPpkGlU

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

Squat burpee: https://www.youtube.com/watch?v=Pf7wZvraWV0
Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI

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

Stretches:

The Chronicles of Shanks

Thursday, August 4, 2016

CUW Training Plan: Week of 8/8/16

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