Week 4 Workouts

Bike Focus week:

Trainer Rides or Spin Classes

Workout #1

• Warmup 15 min with 5x spinups
• 2x 10 min steady state intervals with 5 min easy inbetween
• 5 X 1 min hard 1 min easy
• Cooldown to 1 hour

Workout #2

• Warmup 15 min with 5 x spinups
• Ladder 4/8/12/8/4 with 2 min in between easy. Make sure the effort are hard but sustainable
• Cooldown to 1 hour

Swim Workouts

Workout #1

• 300 warmup as 200 free/100 back-breast mix
• 10x75 on 10 sec rest (use pull buoy is you want)
• 6x25 all out on 15 sec rest
• Cool down 200 kick and non-free
• TOTAL: 1400 meters

Workout #2

• 300 warmup as 100 free/100 kick/100 nonfree
• 20 min swim. Go straight for 20 min nonstop to see how far you get. Record time and distance. Steady sustainable pace
• Cool down 4x50 kick/50 free

Week 3 Swim and Trainer Workouts

Trainer Ride or attend a spin class

Steady State Ride:

• Warmup 15 minutes
• 5 x 20 sec spin ups (High cadence) 40 sec rest
• 15 min steady effort: This is similar to your tempo run. Concentrate on a good fluid pedal stroke. Cadence around 90-95 rpm
• 6 x 30 sec one legged drills. To perform a one-footer, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery
• Cool down 15 min

Swim Workouts:

WORKOUT 1: Moderate Distance Workout with some speed

WARM UP 300M	50 M FREE 50 M LEG KICK REPEAT 3 TIMES
DISTANCE 3 X 200	MAINTAIN PACE THROUGHOUT 80% EFFORT (YOU MAY CHOOSE TO PULL SOME OF THESE 200'S)
SPRINTS 4 X 50	90% EFFORT 15 SECONDS REST BETWEEN SPRINTS
LEG KICK 4 X 50	KICK BOARD, SIDE KICK, BACK KICK
DRILLS 6 X 50	WORK ON ARM TECHNIQUE
COOL DOWN 200M	EASY SWIM PRACTICE BI-LATERAL BREATHING
TOTAL 1800 M

WORKOUT 2: Distance Workout

WARM UP 200M	4x 50 KICK/50 SWIM
3 X 300 M STEADY	USE PADDLES + BUOY IF YOU HAVE THEM
300 TIMED	TIME YOURSELF AND RECORD THE TIME.
LEG KICK 6 X 50	KICK BOARD, SIDE KICK, BACK KICK
4 X 25 SPRINTS	20 SECS REST BETWEEN SPRINTS 80 % EFFORT
COOL DOWN 200M	2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)
TOTAL 2000M

Week 2 Swim Workouts

Workout#1: Moderate Distance

• Warmup 300 with 6x50 as 50 free/50 non-free
• 5 x 200 (#1,3,5 100 free/100 kick and #2 and 4 pull)
• 4 x 25 all out
• 300 cool down 100 kick/100 free/100 non-free
• TOTAL-1700 m/yds

Workout #2: Easy Distance

• Warmup 400: 200 with pool buoy/200 kick
• 2 x 500 (500 pull/500 free) *note time for these two 500's
• 4x50 (25 free/25 non free)
• Cool down 200-choice
• TOTAL: 18oo m/yds

Week 2 Trainer Rides

Wednesday: Steady State Ride:

• Warmup 15 minutes
• 5 x 20 sec spin ups (High cadence) 40 sec rest
• 15 min steady effort: This is similar to your tempo run. Concentrate on a good fluid pedal stroke. Cadence around 90-95 rpm
• 6 x 30 sec one legged drills. To perform a one-footer, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery
• Cool down 15 min

Friday: Ladder

• Warmup 15 minutes
• 5 x 20 sec spin ups (High cadence) 40 sec rest
• Ladders of 4/8/12/8/4 of hard effort. Work on keeping the cadence high with fluid pedal strokes. 2 min recovery in between each effort
• Cool down 10 minutes

Trainer Workout Week 1

Week of October 25th

Steady State Ride:

• Warmup 15 minutes
• 5 x 20 sec spin ups (High cadence) 40 sec rest
• 15 min steady effort: This is similar to your tempo run. Concentrate on a good fluid pedal stroke. Cadence around 90-95 rpm
• 6 x 30 sec one legged drills. To perform a one-footer, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery
• Cool down 15 min

Swim Workouts Week 1

Week of October 25th:

Moderate Distance Workout with some speed

WARM UP 300M	50 M FREE 50 M LEG KICK REPEAT 3 TIMES
DISTANCE 2 X 300	MAINTAIN PACE THROUGHOUT 80% EFFORT
SPRINTS 4 X 50	90% EFFORT 15 SECONDS REST BETWEEN SPRINTS
LEG KICK 4 X 50	KICK BOARD, SIDE KICK, BACK KICK
DRILLS 6 X 50	WORK ON ARM TECHNIQUE
COOL DOWN 200M	EASY SWIM PRACTICE BI-LATERAL BREATHING
TOTAL 1800 M

Distance Workout

WARM UP 200M	4x 50 KICK/50 SWIM
4 X 200 M FAST	USE PADDLES + BUOY IF YOU HAVE THEM
2 X 400 M	1500 M RACE PACE 30 SECONDS REST BETWEEN
LEG KICK 6 X 50	KICK BOARD, SIDE KICK, BACK KICK
6 X 100 SPRINTS	20 SECS REST BETWEEN SPRINTS 80 % EFFORT
COOL DOWN 200M	2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)
TOTAL 2500M

Emily's TCM Race Report

Twin Cities Marathon, October 3, 2010

I've been putting off writing this because I don't really have a coherent story.

The marathon was relatively uneventful. I didn't get passed by anyone
running backwards (Tri For Fun, 2006). I didn't almost trip over
someone that had just collapsed in front of me (Twin Cities Marathon,
2007). I didn't get punched (Big Sur Half, 2009). And I didn't
accidentally win (Sunset Duathlon, 2010).

Instead the race seemed to take no time at all. Not because I finished
in 2:30, because I didn't. Not even close (try 4:13). But because my
fitness level was good enough this time around to enjoy the race.
During my previous two marathons, prior to reaching my entire family
(each one armed with a camera and cup of coffee) at mile 17 where my
Aunt and Uncle live, I've had to clean myself up a bit. A few key
questions were asked: "Am I still standing up straight?" Yes. "Do I
want to expend the energy to wave?" Suppose so. "Is there a smile on
my face?" Meh. And in the case of the insane heat and humidity of
2007, "am I still running?" No. Hum. Better fix that. This year the
dark miles came much later in the race, and it had a lot to do with it
being the main uphill portion of the race. The strolls through the aid
statins at mile 21 and 22 are reflected in my mile splits.

The TCM finishing chute is a lot of fun. The last .2 miles is
downhill. Downhill enough that you could probably log-roll yourself
the finish line if you were truly out of gas. Then you cross the
finish line and it's time for an Emily-style ab workout. I get a fruit
cup, potato chips, bottle of water... Then I audibly squeal with
delight because they are passing out Pearson's Salted Nut Rolls! The
Nut Roll guy laughed at me because my hands were too full of fruit
cup, potato chips, and water that I couldn't grab the candy bar that I
so badly wanted.

My legs stiffened into some strange living version of rigor mortis
while waiting with Aaron by the giant "E" (for Emily) sign for my
parents. Aaron had been waiting there for a while. He finished his
first marathon in 3.22.12. I sat trying to rub the lactic acid out of
my legs. Aaron sat taunting a small child with the three bags of
potato chips he was eating Gollum-style. The guy next to us is puking.
We watch. And I helpfully point out, "I see you had the fruit cup."

*** Spectator Awards ***

Best cheer (at mile 10, when you still have a sense of humor about things):
"You're halfway ...
... across the bridge!"

Woman most likely to get punched:
"Only nine miles left"
Do the math lady, that's a third of the race.

Woman most likely to get punched, runner up:
Leader of the 4:00 pace group that was already running five minutes
behind that I passed them at mile 8. They never passed me back.

Best sign:
"We think chaffed nipples are sexy"

Sign you don't need to see more than once, let alone four times in one mile:
"Chuck Norris never ran a marathon"

Sign I needed to see the most at mile 20:
"Trust your training"

Weekend Results October 2-3, 2010

Boulder Half Marathon:

Mimi: 1.59.40 (goal was under 2.00)

Matthew: 1.44.50 (8 min PR)

Twin Cities Marathon:

Emily: 4.13 (21 min PR)

Blue Sky Marathon:

Ann: Waiting Results

Race for the Cure:

Megan: 27.and change

What's Next

Question:

I have just finished my first triathlon season where I competed in two races. I've fallen in love with the sport and want to continue. Next season, I really want to improve so I want to keep in shape and improve my skills during the off-season. Do you have any suggestions as to what kind of training approach I should take in the off-season? How often should I train and how intensely? What kinds of things can I do to prepare my body for hardcore training once triathlon season approaches? Any suggestions would be greatly appreciated.

Answer:

Congratulations on surviving your first season of triathlon-ing!!! Yes, the sport of triathlon is EASY to fall in love with and I’m glad you’ve committed to this new “relationship!”

The off-season is the best time to fine tune your skills and prepare yourself for the next season. That being said…it is also time for you to gain some strength and get a little rest after a long season of training.

My advice to you would be to join a Master Swim class. Most local YMCA’s offer them. They typically have certified swim coaches that will design a swim practice for you and will help you with form, drills, endurance and speed. Some classes will be endurance, some will be speed. Some will be easier, some more difficult. But it’s nice to have someone there helping you with your skills, form, endurance, and mental toughness.

I would also use this time (your off-season) to do some weight training. A big part of competing in a triathlon is strength. You need to recruit many muscles to get you through an hour-long event, so it’s important to train them as well. Maybe find yourself a personal trainer who can help you with some sport specific training tips and exercises.

This is also a great time to refine your eating habits! Nutrition is just as important to the sport of triathlon as, swimming, biking, and running! Once you get your nutrition under control, you are going to find that other things(endurance, strength, etc.) become a bit easier to manage.

This all sounds simple and minor, but the off-season is incorporated into your program in order to let your body rest and recover. Your HARDCORE stuff will come when the triathlon season begins again next year. Take this time to work on your weaknesses and refine your strengths. This is the time of year when you will focus a great deal on drills and skill work.

So as far as intensity, I would work at a RPE (rate of perceived exertion) of 3 to 5 (on a scale of 1 to 10). As for duration, I would work for anywhere from 30 to 75 minutes each workout session, and I wouldn’t exceed 5 workouts a week, as you should have at least 2 days to rest completely.

Enjoy this time, because this is the time of year that can separate the novice triathletes from the age-groupers!

Take care and take advantage of the off-season!!!

From: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=969

Sunset Duathlon/Triathlon Results

From Mimi:

Beside being really warm, there were other mishap yesterday. Emily had two flats before the start of the race. Shannon had a flat during the race. Ann stopped and helped him. She win the award for sportsmanship.

The swim and the bike went great but the run was hard, hard, hard. The first 2 miles were ok, good pace, on target. It went downhill from there. At the start of the run, I couldn't drink water, I had a knot in my stomach. Later on, I start felling cold, then warm, almost dizzy, lots of negative thoughts :-(. I still manage to improve my time over the same triathlon in the Spring (2:57:46).

It was great to see Emily, Ann and Shannon at the event.

Event	Name	Swim/Run	T1	Bike	Bike Rate	T2	Run	Run Rate	Total
		750 meters		17 miles			3.1 miles
Sprint Tri	Ann Craig	21:12	3:53	1:06:03	15.7	1:22	0:29:25	9:28	2:01:52
Sprint Tri	Shannon Lunsford	17:04	3:25	1:17:30	13.4	2:56	0:36:30	11:44	2:17:24
		1500 meters		23 miles			6.2 miles
Olympic Tri	Mimi Depauw	36:50	1:39	1:11:19	19.8	0:55	1:01:00	9:49	2:51:41
		1 mile		17 miles			3.1 miles
Duathlon	Emily Janus	8:22	1:40	0:58:43	17.7	1:44	0:29:45	9:34	1:40:12

Fueled by PowerBar

Bold Multisport members sporting their PowerBar swag.

From left to right: Emily, Gene, Terry, Megan, and Mimi