Workout of the Month
- Aug 2011
-
August 2011 Workout
Brick Repeats / Track Intervals [Brick]
- Set-up
- Set up your bike on a trainer at a track or other location where you can have a measured, out-and-back or circular course with known distance.
- Warm-up
- Warm-up on the bike for 15 minutes elevating heart rate to the Zone 3. Transition to a 400-meter (1/4 mile) run at your 10k pace.
- Main Set
- Transition back to the bike for a 5-minute ride, as follows: Spin easily for 2 minutes to recover and then build heart rate to Zone 4-5a and hold this for 3 minutes. Transition to an 800-meter (1/2 mile) run at your 5k race pace.
Repeat this pattern of 5 minutes on the bike followed by an 800-meter (1/2 mile) run 3 more times. - Cool-down
- Cool down on the bike by spinning easily for 10 minutes.
This workout will take approximately 1 hour.
- Jul 2011
-
July 2011 Workout
30 Minute Time Trial [Bike]
- Warm-up
- Long warm-up of 10-15+ minutes, raising heart rate into Zone 2
- Main Set
- Ride a 30 minute time trial all out, at race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Record this, and the distance covered and/or average speed. This will allow you to compare when to do the test again.
- Cool-down
- Long and easy spin, dropping into Zones 1-2
You can do this workout as a test every 4 weeks or so, as a measure of your progress.
- Jun 2011
-
June 2011 Workout
Cruise Intervals [Run]
- Warm-up
- About 10 minutes, raising heart rate into Zone 2
- Main Set
- Run 3-4 intervals of 6 minutes each. Build to Zone 3 during the interval. 2 minute recovery interval in between the intervals.
- Cool-down
- Easy run/jog for 5 minutes, Zones 1-2
- May 2011
-
May 2011 Workout
Brick + Tempo Run [Brick]
- Warm-up
- About 10 minutes, Zone 2
- Main Set
- Bike about 1 hour with 3 or 4 x 5k at race effort (with 2-minute recoveries) on a course that simulates your top race priority course. Then quickly transition to a 20-30 minute run at 10k race pace.
- Cool-down
- Walk for 5+ minutes to cool down.
- Apr 2011
-
April 2011 Workout
1700 to 2200 Swim [Swim]
- Warm-up
- 200 Freestyle
100 Kick - Main Set
- 2 or 3 x
200 Pull Negative Split, RI: 30 sec
3 x 100 DESCending, RI: 15 sec
300 Free - Cool-down
- 100 Free
- Mar 2011
-
March 2011 Workout
Long Ride + 15 minute Run [Brick]
- Workout
- Long ride on a rolling course in the Zones 1-2. Then transition to a 15 minute run in the Heart Rate Zones 1-2 on a flat course. Pay close attention to your breathing on run. This is your best clue as to how hard you are running --not your legs.
Make your transition five minutes or less. Practice your race-day nutrition and hydration on the bike.
- Feb 2011
-
February 2011 Workout
Run Taper Repeats [Run]
- Warm-up
- 10 minutes, working up to Zone 2
- Main Set
- Run 3 x 90 seconds at race pace. Recover for 3 minutes Zone 2 run in-between the intervals. Run with relaxed speed -- NOT all out.
- Cool-Down
- Jog or walk, 5-10 minutes, Zone 2
- Jan 2011
-
January 2011 Workout
Isolated Leg Sprints [Bike Trainer]
- Warm-up
- 10 minute easy pedal, Zone 2
5 x (30 sec standing, 30 sec sitting) - Main Set
- 5 x (15 sec isolated leg sprints with right leg only. Unclip left leg from the pedal and rest on a chair or bike frame. 2:00 rest interval)
2:00 Rest
5 x (15 sec isolated leg sprints with left leg only. Unclip right leg from the pedal and rest on a chair or bike frame. 2:00 rest interval)
- Cool-Down
- 5-10 minute easy pedal, Zone 2
Pedal as smooth as possible with each individual leg. Look for "dead spots" at the top and bottom of the stroke. At the top of the stroke, think of pushing your toes forward in the shoe. At about the 4 o'clock position, think of drawing you foot back as if you are scraping mud off the bottom of the shoe.
