The Chronicles of Shanks: Nationals

Ladies,

Pretty much the same deal as last week with a few minor tweaks. Let's keep up the good work!

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: Bike #1 and Run #1

- Gear: Bike, bike trainer, all bike items (minus helmet), run shoes, outdoor run cloths, small towel for sweating.

Tuesday: Swim #1

Wednesday: Run #2 and strength

- Prep for outdoor running, dress appropriately

Thursday: Bike #2

- All indoor bike items: trainer, bike, bike gear (minus helmet), small towel for sweat.

Friday: Swim #2

Saturday: Run #3 and strength

Sunday: Bike #3

Swim Workouts:

Swim #1:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: 3 rounds

- Pull round #1

- No gear round #2 & #3

100 @RPE 8 on 10” rest

100 @RPE 6 on 10” rest

100 @RPE 8 on 30” rest

4x50 easy on 20” rest

(1500 set/2400 total)

Warm down:

200 easy (add in some kicking and mixed stroke work here)

- Total: 2600

Swim #2:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Pre Set:

4x75 on 1:20/1:30/1:40 interval

- Odds: 50 cruise, 25 fast

- Evens: 25 fast, 50 cruise

(300 set/1200 total)

Main Set:

200 ALL OUT on 1’ rest

4x50 easy swim, 20” rest after each 50

4x100 pull on 1:30/1:45/2:00/2:15

- Desc #1-4.

4x50 easy swim, 20” rest after each 50

200 ALL OUT on 1’ rest

(1000 main/2200 total)

Relay’s if time allots

Warm down:

200 easy

- Total: 2400

Bike Workout:

Bike #1: Hard intervals

- Both Groups: 45’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x6

o 1:30 @RPE 9

o 3:00 @RPE 4

§ Plus 2’ rest after round 3

o 29’ main set/44’ total

- Warm down: Just the last 1’ of main set then brick run

Bike #2: Climbing intervals

- Both Groups: 55’ ride

- Warm up:

o 10’ RPE 4

o 5x30” spin up/1:30 easy

- Main Set x6:

o Done as: 3x(30” in saddle/30” out of saddle) then 3’ back at @RPE 4

o 30” Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 6-7 (aka shift down to almost the bottom of your rear wheel).

o 30” still in that big gear but get out of the saddle, like you’re climbing a big ol’ hill

o 2’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

o 36’ main set

- Warm down: 4’ steady at RPE 4-5.

Bike #3: Long Ride

- All Groups: 90’ ride

- 9’ @RPE 4-5, 1’ @RPE 6-7

Run Workouts:

Run #1: Brick run up the Bluff:

- Warm up: Long way over to the Bluff. Run down the bluff.

- Main Set:

o Run from the bottom of the service road to the beach and back. Regroup at bottom of service hill.

o Run up the service hill, best effort!

- Warm down:

o Walk to main road from top of service hill.

o Easy jog the long way back around the school to Regents where coach will let you back in.

Run #2: Hills on the treadmill OR outside loops

- Outside Version:

A workout:

- Staring at the top of the hill by the bluff. 5 laps

o From the Soccer Field to the Right turn at the end of Health Sciences – GOING HARD!!

o Walk for 1’ at the top of the hill to catch your breath.

o Steady run the loop around campus.

B workout: 4 laps

C workout: 3 laps

- Inside version:

Getting on and off the treadmill at speed: https://www.youtube.com/watch?v=XdJF9gJt-Ds

- Stand on the side of the treadmill, crank up the speed and incline, once it’s up to speed then using the side bars, pick yourself up and hover over the treadmill, ghost pedal a few steps to get your feet up to speed before starting the interval and letting yourself down. Same thing getting off, lift yourself up with the side bars and place your feet on the side of the treadmill. Crank down the speed and incline until at walking pace then start walking.

- The video above shows a good “mount” but a horrible “dismount’.

- A workout: 40’ run (actual duration will be longer as it takes time to get the treadmill to adjust speed. The 40’ run is actual time running, not standing on the side of the treadmill waiting for the speed to change).

- 15’ warm up

- Main Set x6:

o 1’ at 5k pace @5% incline

o 1:30 walk @2.5-3.0mph and 0% incline.

o 2:30 easy jog @1% incline but you set the pace

o 5’ rounds/30’ main set

- 5’ easy run warm down.

- B workout: Same deal, but 5 rounds of the main set for a total of 35’ workout

- C workout: Same deal but 4 rounds of the main set for a 30’ total workout

Run #3: Pick ups

- A workout: 75+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

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

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

Strength Workouts:

4 rounds = 10' of strength

20" on/10" rest

- Squats

- Flutter kicks

- Push ups

- Leg Lifts

- Hip Bridges

Stretches:

Seems fitting to create a draft legal workout as I am watching the ITU Women's race in Abu Dhabi from this past weekend.

This workout is for draft legal athletes, ideally we're simulating a pace line of a moderate group of 10 or so where only 4-5 people are actually working, one of which is you in this workout. This is an early development workout that can be used early in the season. To progress this workout you would increase the amount of reps along with the amount of time above threshold to simulate longer pulls.

In practice - Clermont was this past weekend and the EDR girls were hitting roughly 9:30 for each 5k bike lap, going off memory here. 2nd pack was a bit more than 10 people but we know that everyone isn't working. There's a (1) 180 degree turn at 2.5k and then you "snake" your way around transition. This is the course we're focusing on for today's workout. Note that you'll need to adjust due to the demands of the workout (i.e. Abu Dhabi is 1x13k loop then 6x4.5k loop or Chicago that had a redic amount of 180 turns).
*Note if you have a power file from this race that you could send me, I'd be thankful and could adjust the %'s if/as needed. Or other suggestions, I'm open to feedback.

Warm up: Complements of Dynamo Multisport and Matthew Rose
10' easy - Calibration (if on a computrainer - which if you are, you can actually simulate drafting, which is awesome).
3x[4x30" @60%, 70%, 80%, 90% - aka 30" of each % = 2', do that 3x for 6')
2' @50%
5x[30" spin up, 30" soft pedal - both at 60%]
2' @60%
(25'/25')
3x
12" @130%/2:48 @40-50%
(9'/34')

Main Set: 2 rounds of the below
**Start of a Round
- Outbound x2 through (tailwind)
*30" @120%
*15" @75%
*1:30 @85%)
(2:15 pull through/4:30 segment)

- Turn around:
*20" Soft pedal and gear down (prepping to do a burst at the end of these 15", simulating a 180 turn)
*20" @150%
(40" quick segment)

- Home bound x3 through (headwind - so I assume shorter pulls and less rest)
*1:00 @85%
*20" @130%
*10" @75%
(1:30 pull through, 4:30 set)

- Through Transition/recovery?
*20" soft pedal - snake segement
*10" @90%
*20* soft pedal - turning
*10" @90%
*2' Easy
(12:40 per round, 25:20 total for 2 rounds, 59:20 total workout)
** End of a Round. Do that whole thing twice.

Warm down:
- Take a few extra minutes here and warm down, or hop off and do a few 1k repeats, whatever tickles your fancy.

The Chronicles of Shanks

Monday, February 20, 2017

Collegiate Plan: 02.20.17

Tuesday, March 8, 2016

Draft Legal bike workout