Week of 3/31/08: Bike Workout

Warm Up

5-10 minutes easy to moderate, gradually increasing intensity to a moderate level

4-5 20 second accelerations, resting 45-60 seconds in between

Main Set

5-10 x 5-minute intervals at race intensity (moderately hard to energetically hard)

Cool Down

5-10 minutes easy spin

Week of 3/31/08: Swim Workout 2

This workout focuses more on fast, hard intervals to develop lactate tolerance and clearance abilities.  Intensity should feel very hard, and your pace should be about 5% faster than race pace for these intervals.  During the main set, try to stay very aware of your kicking; after the first 25 or 50 of each set, you'll probably feel your kick increase to try and maintain your speed.  Keep the intensity of your kicking constant throughout each repetition!

Warm Up

100 SKIPS

Drill Set

4x100 50 drill/50 swim, use any combination of the following

- Quick catch

- Catch up

- Fist swim

- 3/4 catch up

Main Set

4x100 hard, 1:00 RI

2x50, focusing on form

3x100 hard, 1:30 RI

2x50, focusing on form

2x100 hard, :45 RI

Cool Down

100 easy

Week of 3/31/08: Track Workout

This track workout uses race-intensity intervals with a short rest interval to increase race pace endurance.  So the intervals should be performed at race pace, moderately to energetically hard intensity.

Warm Up

1600, stride the straightaways on the last 800

High knees

Butt kickers

A skips

B skips

Hurdles

Kangaroo hops

2x200 accelerations

Main Set

4-5 x 1000 at race pace

30 sec passive rest or 200 easy jog between reps

Cool Down

400-800 easy

Week of 3/31/08: Swim Workout 1

This workout uses endurance intervals to increase race pace endurance.  Effort level on intervals should be moderately hard to energetically hard.

Warm Up

100 SPK

Drill Set

4x100 as 25 swim, 50 drill, 25 swim fast

- Fist swim

- Quick catch

- One arm (left)

- One arm (right)

8x25 kick, alternating fast/easy

Main Set

4x100 @ TT pace + 10 seconds

2x25 all-out, maintain form

2x25 backstroke or breaststroke

4x100 @ TT pace + 5 seconds

Cool Down

100 easy

Week of 3/17/08 Track Workout - 5k TT

Warm Up
1600 easy, stride straightaways on the last 800

Drills
A skips
B skips
Hurdles
Kangaroo hops

Main Set
3000 (12 laps + 100) as fast as possible while maintaining pace

Cool Down
400 easy

Plyo/strength (if there's time)
Core strengthening
Vertical jumps
Long jumps

Stretch

Week of 3/17/08 Swim Workout for Technique

Warm Up
100 SKIPS

Drill Set 1
6x75 drill 50, swim 25 slow and easy, 25 HARD
- One-arm swim drill, hand-led or head-led
- Focus on properly timing the roll of your head to breathe
- Pay attention to body roll--figure out an optimal amount of rotation

Drill Set 2
8x50 drill, 50 swim
- Catch-up drill
- Quick catch drill
- Fist swim
- Backstroke
(repeat)

Cool Down
100 easy

Week of 3/17/08 Swim Workout Intervals

Warm Up
100 SKIPS

Drill Set
4x50 drill, 50 swim
- Fingertip drag
- Surfboard drill
- Fingertip drag + quick-catch
- Fist swim

Main Set
6x200, first 50 easy, next 100 hard, last 50 all-out, 1:00 RI
6x100, 25 easy, 25 hard, 25 easy, 25 hard, 45 sec RI
6x50 hard, 1:00 RI

Cool Down
100 easy

Week of 3/17/08 Swim Workout for Endurance

Warm Up
100, building intensity on each 25

Main Set
100-500, 500-100 pyramid
-or-
6x300, 30 sec RI
6x100, 15 sec RI
6x50, 30 sec RI

Cool Down
50 easy

Week of 3/10/08 Bike Workout - Standing TT

Thanks, Katy and Karlene, for sparking this particular bike workout.

10-15 minutes warm-up, gradually building intensity until you're in zone 3
Get out of the seat and stay there, keeping your heart rate in zone 3!
10 minutes out of saddle spinning at 60-65 RPM
10 minutes out of saddle spinning at 70-75 RPM
10 minutes out of saddle spinning at 80-85 RPM
Get your butt down in the saddle, pick up the pace, and spin for 5-10 minutes in zone 4
5-10 minutes cool-down, then 5-10 minutes stretch.

And my taste in music must be particularly obscure this week, because iTunes doesn't have any of the songs in my playlist. So here's the song list . . .

Ready, Steady, Go 3:06 The Meices 180 BPM
Not Going Home 4:49 The Elected 92 BPM
A View To A Kill 3:35 Duran Duran 63 BPM
A Doodlin' Song 2:08 Peggy Lee 62 BPM
Choum - L'Homme Tout Nu 3:59 MC Solaar 69 BPM
Always in My Head 4:41 India.Arie 75 BPM
Hey Jealousy 3:56 Gin Blossoms 75 BPM
Don't Give Up The Fight 3:00 The Magic Numbers 83 BPM
You Learn 4:02 Alanis Morissette 84 BPM
Inside Out 3:39 Eve 6 90 BPM
You Turn The Screws 4:13 Cake 95 BPM
Eye of the Tiger 4:05 Brown Derbies 96 BPM
Sayonara Senorita 4:11 Reel Big Fish 126 BPM
Goodnight And Go 3:52 Imogen Heap 110 BPM
Crazy Life 4:17 Toad the Wet Sprocket 89 BPM

C'mon, iTunes; surely you have some of these songs!

Week of 3/10/08 Track Workout

Track workouts can be done on an outdoor, 400-meter track, the indoor tracks at Genesis, or a treadmill.

Warm Up
1600, stride the straight-aways on the last 800

A skips
B skips
Hurdles
Lunges
Backpedal
Kangaroo hops

Main Set
3-4x1200, descending (i.e. each repetition faster than the previous one)
First 400 in mid-zone 3, second 400 in high zone 3, last 400 in zone 4

Cool Down
400-800 easy

Week of 3/10/08 Swim Workout for Technique

Warm Up
100 SKIPS (swim, kick, IM, pull, swim)

Drill Set 1
8x100 on 20 sec RI as:
25 hard
25 easy, focusing on perfect form
25 breastroke
25 hard, trying to maintain perfect form

Drill Set 2
4 x 100 as:
25 quick catch
25 fist swim
25 quick catch
25 regular swim
4x25 descending (swim each repetition faster by a couple seconds), hold form, on 30 sec RI

Cool Down
100 easy

3/10/08 Swim Workout for Endurance

Warm Up
100 free, focusing on perfect form and ease of movement
2x25 hard kick

Main Set
100-400 ladder
500 free
400-100 reverse ladder
OR
2500 straight swim
OR
46-minute continuous swim

Cool Down
50 easy

3/13/08 Swim Workout Intervals

Warm Up
100 SPK

Drill Set
4x50 swim/50 drill choosing your own drills or using the following
One-arm swim L
One-arm swim R
Fist swim
Quick catch

Main Set 1
Rest 10 sec after each 50, 20 sec after the second distance
50 easy/50 time trial
50/100
50/150
50/200

Main Set 2
Rest 20 sec after each 50, 10 sec after the second distance
50 hard/50 time trial
50/100
50/150
50/200

Cool Down
100 easy

Multisport Update (3/5/08)

*Track Workout
We're finally moving outside to run! Starting this Friday, we'll be going outside for our east-side track workout. Plan to meet at 6:00 a.m. at Wichita Collegiate for a one-hour track workout. If you've already done the Tuesday track workout, plan on coming for a tempo run. Sorry west-siders, but I'm still waiting to hear from Bishop Carroll. Hopefully we'll be moving outside for Tuesday morning workouts in the next couple of weeks.

*Workouts Online
We're getting to a point in base building where it's going to be really difficult to get in all the volume you need for the endurance workouts in just one hour. So either plan on arriving early or plan on a technique workout instead of endurance work on Mondays (you'll have to do the long, steady work on your own). Whichever you decide, I have three workouts up for swimming on http://genesismultisport.blogspot.com. I will have both the endurance workout and the technique workout out for Monday mornings and Tuesday evenings, so you can have your pick of which you'd like to do. I'm also going to start posting track workouts in advance. Look for all of those workouts at the beginning of each week.

*iMixes Online
A few of you have been asking for appropriate running/cycling music. I've posted a couple of iMixes on the website as well: http://genesismultisport.blogspot.com/2008/02/tri-bike-85-115-bpm-workout-mix.html. All of that music is at an appropriate tempo for running or cycling. Sorry if you don't like my taste in music much, though ;-).

*Video!
Ria was asking about swimming technique videos the other day, and I told her there's plenty available online. Since I've always found watching videos of exceptional swimmers to be helpful, and since I love watching the ITU race summaries, I thought I would clue you guys in to some of my favorite educational and motivational resources.
- Search Youtube for "swimming technique" and you'll come up with plenty of value; here are some of my favorites: http://www.youtube.com/watch?v=0rXwCcbgkSs, http://www.youtube.com/watch?v=sYt8x_7uL48, http://www.youtube.com/watch?v=IwvtuHya40g&feature=related, http://www.youtube.com/watch?v=f6qIhkuzTx0&feature=related, http://www.youtube.com/watch?v=KhQfPokRMA0, http://www.youtube.com/watch?v=6SVfLvO5Z0M, http://www.youtube.com/watch?v=GUULNJEdKU8
- Grant Hackett is the world record holder in the 1500 m swim. Search for videos with his name, and you can watch him swim all day long.
- If you find your motivation flagging, watch this video: http://www.enduranceplanet.com/programs/Columbia_Tri_320_240.mp4. It always gets me right back in the pool/on the bike/on my feet for a good workout (sometimes at 1 or 2 in the morning)!
- If you're looking for instructional videos, try http://www.endurancefilms.com
- Finally, I highly suggest taking a look at some of the ITU World Cup racing. It's interesting to see a more spectator friendly side of our sport, and it'll give you an idea of what the 2008 Olympics will be like. Here's a link to a whole mess of ITU videos: http://video.google.com/videosearch?num=10&so=0&q=itu+triathlon+bg+duration%3Along&start=0. Or you can watch them on the ITU website (go to http://www.triathlon.org and click on "Video" at the top).
And that should be enough to waste your time for a while :-)

*Nutrition Clinic
Kimberly Mendelsohn will be hosting a nutrition clinic, complete with cooking and tasting, on March 21, a Friday, at 7:00 p.m. Cost for the clinic is $40. Plan on being there to cook, learn, and eat! I will forward the information from Kim in another e-mail. RSVP to Kim by March 18.

*Weekly Workout Schedule
Thursday: 6:30 p.m. interval swim workout at West Central
7:30 p.m. multisport spin workout at West Central
Friday: 6:00 a.m. track workout/tempo run at Collegiate track (dress warm! it'll be chilly!)
5:30 p.m. multisport spin workout at Rock Road
Saturday: It's supposed to be 50+ degrees, which is nice enough to get outside and run. So plan on getting out for a long run/ride. If you don't have your own plans, meet at Rock Road at 10:00 a.m. for a long run. I'll be there, but may not run (I'm having some trouble with various joints and soft tissues, at the moment).
12:00 p.m. adult swim clinic at Rock Road
Sunday: Once again, a decently warm day. If you don't have your own plans, meet at 12:30 at Evangel Assembly of God (on 21st st. just west of Maize on the north side of the road). I'll be coaching the swim clinic, as usual, so discuss as a group what to do and plan on at least 30 miles (distance according to your training plan).
1:00 p.m. adult swim clinic at West Central
Monday: 5:30 a.m. endurance/technique swim workout at West Central
6:30 p.m. bike workout at Rock Road
Tuesday: 5:30 a.m. track workout at West Central
9:30 a.m. bike workout at Rock Road
10:30 a.m. swim workout at Rock Road
5:45 p.m. endurance/technique swim workout at Rock Road
6:45 p.m. swim workout at Rock Road
Wednesday: 5:30 a.m. bike workout at West Central

I think that's it for this week! As always, feel free to e-mail or call me with any questions.

-J

Week of 3/3/08 Bike Workout - Rollers

GMC Workout 3/5/08 - Rollers (Zone 3 & 4)

32 Flavors (6:07) 92 BPM: Warm up (Zones 1-3)
Barely Listening (4:06) 93 BPM: Slight downhill (Zone 3)
Healer (3:51) 90 BPM: TT (High zone 3)
'Cause You Can (3:01) 171 BPM: Moderate hill (Zone 3)
Dammit (2:46) 109 BPM: Descent (Zone 4)
What I'm Trying to Say (3:22) 160 BPM: Moderate Hill (Zone 3)
Processed beats (3:07) 107 BPM: Descent (Zone 4)
Mockingbird (4:10) 85 BPM: Moderate climb (Zone 3)
No Brakes (3:03) 150 BPM: Intense climb (Zone 4)
Criminal (5:41) 91 BPM: Descent, with climb at the end (Zone 4)
Bathwater (4:02) 75 BPM: Intense climb (Zone 4)
Tiny Little Fractures (2:28) 144 BPM: Intense climb (Zone 4)
Tyrant (4:44) 99 BPM: Descent (Zone 4)
The Light of a Fading Star (3:52) 102 BPM: Descent (Zone 3-4)
Keep This Fire Burning (3:56) 100 BPM: Cool down (Zone 2-3)
Chan Chan (4:16) 84 BPM: Stretch (Zone 1-2)

I know the zones seem backwards ("Shouldn't my heart rate be higher while climbing than during descent?"); just go with me here. I want you to work on climbing efficiently. If you have trouble keeping your heart rate down at the beginning, keep working on it; eventually, your body will get the idea and it will make you a stronger climber. "Keep This Fire Burning" isn't available on iTunes, by the way, but I'm sure you can find your own favorite cool down song.

3/6/08 Interval Swim Workout

Warm Up
100 SKIPS (Swim, Kick, IM*, Pull, Swim)

Drill Set
4x50 drill
Choose your own drills or do the following sequence
3/4 catch-up
Fingertip drag
Fist swim
Quick catch

Main Set
5x300 aerobic effort, 20 sec RI
5x100 anaerobic effort, 40 sec RI

Cool Down
100 easy

*IM (Individual Medley) sequence is butterfly, backstroke, breastroke, freestyle. If you can't do butterfly, do breastroke instead.

Week of 3/3/08 Track Workout

Warm Up
1600, stride the straight-aways on the last 800

Dynamic warm up/drills
A skip
B skip
Side strides
Karaoke
Side-to-side drill
4x100 strides

Main Set
1 X 1600 -- 70% effort/zone 3
1 X 1200 -- 85% effort/high zone 3
1 X 800 -- 70% effort/zone 3
1 X 1200 -- 90 % effort/zone 4
200 active recovery between each interval

Cool Down
400-800 easy

Week of 3/3/08 Swim Workout for Technique

Warm Up
100 SKIPS (Swim, kick, IM, pull, swim)

Drill Set 1
4x50 drill/50 swim using a drill of your choice (use one drill for this set, and really focus on perfecting it)

Drill Set 2
2x25 kick on front (streamlined)
2x25 kick on back (streamlined)
2x25 freestyle
2x25 backstroke
2x25 catch-up freestyle
2x25 catch-up backstroke
2x50 combo drill (swim freestyle 3 strokes, balance on side, then rotate to 3 strokes on back)

Drill set 3
4 x 100 as:
25 quick catch
25 fist swim
25 quick catch
25 regular swim
4x25 as fast as possible while maintaining form on 30 sec RI

Cool Down
100 easy

3/3/08 Swim Workout for Endurance

Warm Up
100 slow, focusing on form
4x25 hard

Main Set
4 x
400 time trial
25 easy, any stroke
15 sec rest
OR
2100 yard continuous swim
OR
42-minute continuous swim

Cool Down
100 easy

Race Report: Wichita Central YMCA Indoor Triathlon

We had four competitors at the Wichita Central YMCA Indoor Tri: Eric and Carrie Samek, Rich Wilson, and Jamie Morton.

Congrats to Eric and Carrie for doing their very first triathlon!

The swim was 500 yards, the bike was 6 miles, the run was 2 miles. Bike includes both transitions.

Here are the results . . .
Jamie Morton
Swim: 8:56
Bike: 19:15
Run: 16:32
Total: 44:43 (3rd place 21-34 F)

Carrie Samek
Swim: 9:38
Bike: 22:14
Run: 16:22
Total: 48:14

Eric Samek
Swim: 14:12
Bike: 21:10
Run: 15:30
Total: 50:52

Rich Wilson
Swim: 12:12
Bike: 17:56
Run: 17:01

And here are some pictures!

















Congratulations again to all competitors!

Tracking

Conversions for track workouts:

An outdoor track is 1/4 mile/400 meters/440 yards. Your intervals will always be written for this kind of track. They look like this: 1x1600, 4x400, 2x200, and so on.

The indoor track at West Central is about 12 laps to a mile, depending on which lane you're running in. Just figure 12 laps=1 mile there. Here are your conversions, then:

• 1600 = 12 laps
• 1200 = 9 laps
• 800 = 6 laps
• 400 = 3 laps
• 200 = 1 1/2 laps

The indoor track at Rock Road is 10 laps to a mile. Here are the conversions:

• 1600 = 10 laps
• 1200 = 7 1/2 laps
• 800 = 5 laps
• 400 = 2 1/2 laps
• 200 = 1 lap (I know, but do you wanna run 1/4 of a lap?)

You can use these standards for all track workouts if you want to work out on the indoor track, OR you could do your track intervals on a treadmill (or an elliptical trainer, if your knees and ankles are getting cranky).