Workout: Building Hill Repeats

I was out in Clermont the other day, getting through my long run, when I saw the UCF women's track team crushing some hill repeats. They were the inspiration to this workout, so thank you ladies. Also thanks to Rose for giving me hill workouts last year, hard but fun!

Goal: To build strength, work on leg speed, and overall power/burst efforts.
Time Frame: I'd use this in a build period. Introduce some hills prior to this, I'll list out some build ups a little further on.

Workout: Find a hill that is steep, but not ridiculous, think 4-8% and something similar or sharper than you might have in a race. You'll have three varieties here (drop 3 cones if with a team), one segment of 15" sprints, one segment of 30" efforts, and the final segment of a single 45" effort.

Warm up:
5-10' easy jog
Dynamic warm up of 5' or so (skips, karaoke, arm swings, heel to toe walks with opposite leg doing high knees, things of this nature).
3x20" strides with 1:20 recovery.
(15-20' warm up)

Main Set: (6 total hill efforts)
3x15" Hill Sprints on 3:00

- Jog 3-5m before the start line of the sprint, no cold starts. This is an ALL OUT SPRINT for 15 seconds. After slowing the momentum and stopping, WALK (yes, walk) back down the hill. Once at the bottom you can easy jog for 30-60" or just walk around, but don't stand still. (15" sprint, 2:45 recovery). 

2x30" Hill Efforts w/2:00 rest

- Similar to the efforts before, get a jogging start. Tone down the effort a bit, but you're still faster than 5k pace and going really hard, just not an all out sprint. WALK back down the hill and easy jog or walk around once at the bottom, don't rush the walk down. 

1x45" Hill Effort w/2:00 rest

- Same deal as the 30" efforts, but closer to 5k effort, but still faster. 

(17-ish min main set)

Warm Down: 

10-15' of easy running, low end z2 or slower. 

Total time: 42-53 minutes. 

To build into this you can start with 4-6x15" efforts, just to get the body used to it. Then progressively transition to 30" efforts, starting with 5x15" efforts, 1x30" efforts. Continue down the line, 4x15" & 2x30", 3x15" & 3x30". Once at the 3x15 and 30" efforts then add in the above workout. You can continue building that up until you're doing roughly 3 of each. The amount of effort seems like a lot but it's on a big rest so the overall work compared to volume is still pretty low.

Draft Legal bike workout

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.