Workout For Today
Since: Friday, 13 Jul 2012
Workouts & Challenges
Winning isn't everything, but wanting to win is. --Vince Lombardi
Workouts--Tuesday, 8-24-10
Workouts--Wednesday, 7-21-10
Triathlete
BIKE: 30 min ride
20 secs on/10 secs off x 20 --the 20 secs on are ALL OUT SPRINT, every time.
Recover and then do a 20 min steady pace ride to finish
Strength & Weight Loss
Intensity: Easy or Medium
Focus: Cardio
As far as you can:
RUN: in 30 minutes
or
BIKE: in 30 minutes
How far did you get?
Workouts--Thursday, 7-22-10
Triathlete
SWIM:
100-200 yd warm up
*do the 1st one of each set easy, the 2nd one hard
2 x 400 yd swim
2 x 300 yd swim
2 x 200 yd swim
2 x 100 yd swim
2 x 50 yd swim
100-200 yd cool down
Strength & Weight Loss
Intensity: Medium-Hard
Focus: Lower
WARM UP: 5 min walk, jog, or bike
LOWER:
1 min flutter kick (on tummy)--this can be done on the ground too
15 lunge jumps OR lunges
15 tip toe plie squats OR squats
400 meter run OR 2 minutes on Bike
AS MANY SETS AS YOU CAN IN 25 MINUTES.
How many sets did you complete?
Workouts--Friday, 7-23-10
Triathlete
CORE:
1 min plank
REPEAT SET 3 TIMES (60 secs rest between sets)
BIKE: 45 min ride--sprint for 1 min on the 0's and 5's. (ie.5, 10, 15, 20, etc.) steady pace the rest of the time.
Strength & Weight Loss
Intensity: HARD
Focus: Core, Upper, Cardio
CORE:
1 min plank
REPEAT SET 3 TIMES (60 secs rest between sets)
UPPER:
10 bench press OR chest press on ball/ground
10 tricep dips
REPEAT SET 5 TIMES (no rest-90 secs rest between sets)
CARDIO:
2 mile run OR 6 mile bike
Workouts--Saturday, 7-24-10
Triathlete and Strength & Weight Loss
Long Run or Ride
RUN: 3-12 + miles
OR
BIKE: 15-25+ miles
Think about your form whether running or biking. If running, try to push off harder each step with your back foot, giving yourself extra momentum so your run will be more efficient. If biking, try to push and pull with your feet on the pedals so you can have both sides of your legs working for you.
How far did you make it today?
Triathlete
CORE:
20 Reverse Crunch w/ or w/out stability ball
1 min flutter kick on back
20 stability ball crunches
REPEAT SET 2 TIMES (30-60 secs rest between sets)
RUN: Fartlek's
30 minute fartlek run. Warm up for 5-10 minutes, then start a series of varied intervals with speed and rest periods. You could choose a landmark and run hard to it, and then jog to recover, and then choose another landmark and run hard to that, and so on. Fartleks can be extremely varied, so you could do shorter sprint intervals, followed by longer hard and steady intervals, throw in some hills, and so on. Do it to have fun ... run hard for as long as you want, then rest for a short while, then run hard again. As you do these fartlek workouts, you'll get stronger and faster, and your intervals will get harder and longer as you go on.
Strength & Weight Loss
UPPER:
10 Walk-about push ups* (or modified)
20 tricep dips
30 shoulder press
40 lat rows**
REPEAT SET 3 TIMES (60-90 secs rest between sets)
*walk-about push ups: put your right hand on the ball (can be a medicine ball, volleyball or basketball), left hand on the ground. Do push up. Then "walk" left hand onto the ball. Both hands will be on the ball at this point. Then "walk" right hand onto the ground while leaving left hand on the ball. Do push up. Continue like this. Each push up counts as 1.
**fully extend arms down towards the ground so elbows are straigth. Lift elbows up towards the ceiling and squeeze shoulder blades together, drop arms back down. Repeat.
BIKE:
2 mins fast*, 30 secs recover
REPEAT SET 5 TIMES
*make those 2 minute intervals count. It's not a really long ride so your success depends on the intensity you bring to the ride!
Triathlete
FULL:
Run 400 meters (those who can't run sub bike ½ mile)
20 kettlebell or dumbbell swings (25 lbs or more)
10 squat thrusts w/ jump or modified w/out jump
COMPLETE AS MANY SETS AS YOU CAN IN 20 MINUTES
How many did you do?
Add SWIM:
100-200 yd warm up
2 x 400 yd swim (15 secs rest between)
4 x 50 sprints (20 secs rest)
100-200 yd cool down
Strength & Weight Loss
Bike/Run (brick)-You're doing a triathlete workout today!
BIKE: 10 miles* - sprint every 3rd minute (3, 6, 9, 12, etc.)
RUN: 2 miles - sprint every 3rd minute (3, 6, 9, 12, etc.)--beginner do 1 mile
*If the bike takes you more than 40 minutes to complete 10 miles, stop at 40 minutes and start your run.
Workouts--Saturday, 7-17-10
Triathlete and Strength & Weight Loss
Long Run or Ride
RUN: 3-12+ miles
or
BIKE: 12-25+ miles
AND/OR
1 mile run
200 push ups OR modified push ups
300 squats
1 mile run
*Same rules apply. Break up the push ups and squats however you want, but the mile runs have to be done at the beginning and end, continuously.
Workouts--Saturday, 7-10-10
Triathlete and Strength & Weight Loss
Long Run: 4-12+ miles depending on what you are training for:
5k & Sprint Triathletes: 4-5 miles
10k & Olympic Triathletes: 6-8 miles
½ marathoners: 9-12 miles
marathoners: 12+ miles
OR
Long Bike Ride: 12-30+ miles
Work on pacing. Try to push yourself at different levels throughout your run to feel what 70% or 80% or 90% in a run feels like to you. You could run your first mile at 70% then 80% for your second mile then 90% for your third, back to 70% for your 4th. Don't be so concerned with time as much as learning how different speeds feel. This will be helpful for racing and training and only comes through paying attention and practice.
Triathlete
SWIM:
100-200 yd warm up
5 x 200 yd swims (on the clock or 10 secs rest between)
5 x 100 yd swims ( " " )
5 x 50 yd swims ( " " )
1 x 100 yd sprint
1 x 50 yd sprint
100-200 yd cool down
Strength & Weight Loss
LOWER:
15 lunge jumps OR modified alternating lunges
15 tip-toe plie squats OR modified squats (get LOW on your squats)
REPEAT SET 5 TIMES (60-90 secs rest between sets)
RUN: ½ mile repeats
Run ½ mile (800 meters) as fast as you can, recover.
REPEAT 3 TIMES
What was your fastest ½ mile time?
Triathlete and Strength & Weight Loss
Intensity: HARD
Focus: Fartlek Runs
Pyramid Fartlek Run or Bike:
15 secs hard/15 secs easy; 30 secs hard/30 secs easy; 45 secs hard/45 secs easy; 1 min hard/1 min easy; 1:15 hard/1:15 easy; 1:30 hard/1:30 easy; 1:45 hard/1:45 easy; 2 mins hard/2 mins easy--and then back down...1:45 hard/1:45 easy......etc.
**Make sure the hard runs are REALLY hard. The idea behind speed work is that you show your body it can run fast for shorter distances and before long it adapts to running fast for longer amounts of time. However, for this type of workout to really be effective you've got to push HARD on the hard intervals. Work it! :) **
Triathlete
BIKE: 15 miles
3 mins heavy resistance, 1 min light resistance: repeat until you get to 15 miles
Strength & Weight Loss
CORE:
1 min plank on ball OR modified plank
25 reverse crunch w/ stability ball
REPEAT SET 3 TIMES (30-60 secs rest between sets)
FULL:
10 Thrusters
10 Push-ups OR modified push-ups
10 Squat thrusts w/ jump OR modified w/out jump
REPEAT SET 5 TIMES (no rest-30 secs rest)
This is for time, complete all sets (just for the "full" workout) as fast as you can. Bring intensity by using heavier weight for the thrusters, having good form on the push-ups and jumping, if you can, on the squat thrusts. And of course, by going fast!
Triathlete and Strength & Weight Loss
RUN or BIKE
RUN: Pick a distance; 2 miles, 4 miles, 6 miles, 8 miles, 10 miles or more.
Run the first half of your run at a faster, steadier pace than you normally run for that distance, then walk to recover. When recovered run the second half at the same fast, steady pace your ran before.
EX: If you choose 6 miles, run 3 miles at a faster pace than you are used to for 6 miles, walk and recover your heart rate, then run another fast 3 miles.
OR
BIKE: Pick a distance; 10 miles, 12 miles, 14 miles, 16 miles, 18 miles, 20 miles or more.
Bike the first half at a faster, steadier pace than you normally bike for that distance, then spin to recover. When recovered bike the second half at the same fast, steady pace you biked before.
EX: If you choose 14 miles, bike 7 miles at a faster pace than you are used to for 14 miles, spin and recover your heart rate, then bike another fast 7 miles.
Triathlete
Swim/Bike (brick)
SWIM:
100-200 yd warm up
2 x 200 yd continuous swims
3 x 50 kick, 50 pull, 50 swim
1 x 100 yd sprint
100-200 yd cool down
BIKE: 20 minutes
*stay above 90 rpms. add 1 minute every time you drop below.
Strength & Weight Loss
Intensity: HARD
Focus: Lower
50 Wall Balls
400 m run
REPEAT SET 4 TIMES
This workout is pretty quick. Push hard! Get low on your wall balls. If you have a 6-10 lb medicine ball that is ideal. I LOVE wall balls. One of my new favorites. :) Make sure you go fast on your 400's too.
Workouts--Friday, 7-9-10
Triathlete
Bike/Run (brick)
BIKE: 5 miles
RUN: 1 mile
REPEAT 2 TIMES (no rest between)
Strength & Weight Loss
Run 400 meters
25 kettlebell swings (double handed) or dumbbell swings
15 squat thrusts w/ jump
10 pull ups or assisted pull ups OR 25 thrusters
REPEAT SET 3 TIMES
Then run one last 400 meters at the end of your last set.
How fast did you finish?
Triathlete and Strength & Weight Loss
Long Run or Ride
RUN: 3-12+ miles
OR
BIKE: 12-20+ miles
AND/OR
20 mins bleachers or stairclimber
Triathletes
Bike/Run (brick)
BIKE: level climbs
On a stationary bike start at level 3 or 4 (something very easy). Bike it for two minutes then go up a level. Bike two minutes then go up another level. Continue this pattern until you can no longer go, or 30 minutes...whichever comes first.
RUN:
2-4 mile run at a steady pace
Strength & Weight Loss
2 Rounds of squat thrusts w/ jump OR modified w/out jump:
1min on 2 min off, 1min on 2 min off, 1min on 2 min off (all 3 of these are ONE round. Do 2 rounds.) Keep going the entire minute. It's short so make it count!
RUN/BIKE/ELLIPTICAL: 20 minutes, sprint your last minute
Triathlete
Bike/Run (brick)
BIKE: 5 miles
RUN: 1 mile
REPEAT SET 2-3 TIMES (no rest between sets)
Strength & Weight Loss
Intensity: HARD
Focus: Full Body
FULL: (track workout)
800 meter run--warm up
10 minute weight transfer run*
50 yds double footed jump
50 yds high knees
100 yd sprint
REPEAT SET 4 TIMES
800 meter run--cool down
*10 minute weight transfer run--you need 4 weights between 10-20 lbs. you can either do this on stairs, bleachers or on a 100 yd straight-away. Put 2 dumbbells on one end and 2 dumbbells on the other end. Start a 10 minute clock. Run with one dumbbell over your head until you get to the other side (where your other dumbbells are), drop the dumbbell and pick up a different one. Just carry that weight in front of you to the other side. When you get there, drop it and pick up another dumbbell and run with it over your head. You will always be running with a dumbbell over your head in one direction and just carrying a dumbbell in the other direction. If you have different weights, like 10's and 15's, that is good to have the variation. Keep "transferring" the weight until the 10 minute clock runs out. How many transfers can you get in?
Triathlete
BIKE: Long ride
20-30+ miles (try to stretch yourself to a distance you haven't done before)
Strength & Weight Loss
Long Run or Ride
RUN: 5-10+ miles
OR
BIKE: 12-20+ miles
Triathlete
RUN:
long run 4-8+ miles (sprint your last 1/2 mile)
OR
BIKE: 12-16 miles
Strength & Weight Loss
FULL:
10 squat thrusts w/ jump or modified w/out jump
20 thrusters
REPEAT SET 5 TIMES (60-90 secs between sets)
AND/OR
RUN:
3 miles (sprint last ½ mile)
Triathlete
SWIM:
100-200 yd warm up
ladder: 50 yd, 100 yd, 150 yd, 200 yd, 250 yd, 300 yd, 350 yd, 400 yd, 450 yd, 500 yd (steady pace each distance, 10 secs rest between each)
100-200 yd cool down
Strength & Weight Loss
1 min jump rope
20 rotating push ups OR modified push ups
20 tricep dips with feet on ball OR modified tricep dips
1 min bicycle
REPEAT SET 4 TIMES
AND
RUN 1 mile OR BIKE 3 miles
Triathlete
CORE:
25 double crunches
50 alternating toe touches
REPEAT SET 3 TIMES (30-60 secs rest between sets)
BIKE: 12-15 miles, sprint every 3rd minute
Strength & Weight Loss
RUN: or substitute Bike, Elliptical, or Stair Climber:
5 minute intervals, ALL OUT*. Rest 3 minutes between.
REPEAT SET 4 TIMES
*Give each 5 minute interval all you have. Think "it is only 5 minutes" and then you will have plenty of time to recover. Try to go a speed you haven't gone before.
How did you do?
Don't get frustrated -- Get focused!
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