The Demarest Sprint Triathlon on June 3rd is our next Team Maven race, so I dialed in the distances and pace of today's workout for a sprint tri. A constant work in progress, we've been refining/testing out/tweaking some training variables to effectively combine an anaerobic and aerobic conditioning program for the endurance athlete. In essence, we want to see what activities work best during practice to excel at a given tri distance (mixing science with experience).
The emphases of today's workout were to perform a short interval, high intensity bike-run workout, aka, "BRICK" (hence, the comical pic above), incorporate some cross-training, and sharpen the T2 transition (clipping in/out bike shoes to sneakers) of the triathlon. Oh, what fun!
Bike trainers were set up on the track.
Warm-up: ~20 minutes (VERY important to get warmed up sufficiently for injury prevention)
-10 min mile
-One round of 50 jumping jax, 20 burpees, 50 mountain climbers.
-Striders (50m x 6)
Brick workout:
Bike: 5 min moderate pace spin, then-
-1:1 min (work:active rest ratio) interval bike training x5 rounds
-10 min mile
-One round of 50 jumping jax, 20 burpees, 50 mountain climbers.
-Striders (50m x 6)
Brick workout:
Bike: 5 min moderate pace spin, then-
-1:1 min (work:active rest ratio) interval bike training x5 rounds
Intensity: 80% HR max (~160 bpm).
Clip out/switch shoes
Run: 400m. Attempted 5k pace**- (actual- 1:32-1:38/400m).
Intensity: 85-92% HR max, REPEAT ENTIRE CIRCUIT X 4 ROUNDS
Rest 3 minutes, then:
Run: 100m, followed by 15 push ups, 15 squats, 20 burpees, 30 crunches
Repeat entire circuit x 4 rounds. NO REST
Intensity: 88-90% HR max
Rest 1 minute, then:
Run: 200m, 2 min complete rest
Repeat circuit x 4 roundsRun: 400m. Attempted 5k pace**- (actual- 1:32-1:38/400m).
Intensity: 85-92% HR max, REPEAT ENTIRE CIRCUIT X 4 ROUNDS
Rest 3 minutes, then:
Run: 100m, followed by 15 push ups, 15 squats, 20 burpees, 30 crunches
Repeat entire circuit x 4 rounds. NO REST
Intensity: 88-90% HR max
Rest 1 minute, then:
Run: 200m, 2 min complete rest
Pace: under 5k (~40 sec/200m)
Intensity: 89-90% HR max
Run: 400m, then active recovery jog, 100m
Repeat x 4 rounds
Pace: 5k (1:30/400m)
Intensity: 91-92% HR max
Pace: 5k (1:30/400m)
Intensity: 91-92% HR max
Total running- 4+ miles. Done!
** 5k pace refers to goal time to complete a 5k race. My 5k goal this season is to complete it in ~18-19 min; during training today, I aimed for a 6 min/mile or less. Take the desired goal pace and divide it according to distances (400m, 100m, 200m, etc) you're training during a particular workout (e.g., if you look above at the workout, I completed 400m in 1.5 min. If I multiply this x 4 = 6 min/1 mile). Still confused? email me at jerrymaven@gmail.com
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