Coach’s Email - Week 25
Hey there Ironteamers,
Hopefully you are all well rested and ready to tackle another Build series in our progression toward Race Phase. Last week was a chance to let your body absorb all those miles on the bike and get some much needed rest. It was great to see you guys at Aquatic Park this Sunday for a beautiful day in the City. Special thanks go out to Doug Li for opening up the TRX studio on Pacific Street to test everyone’s honesty on how much core they have really been doing 
We also introduced the new strength and core exercise regiment at the TRX studio. It is outlined below as well as on the attached file.
In this week’s message:
1) Weekly workouts
2) New strength exercises
3) New Core Exercises
4) Nutrition reminder
5) New Calendar is coming soon
1) Weekly workouts:
Monday 4/27 - OFF
Tuesday 4/28 - SWIM & BIKE
SWIM -
Tuesday marker time! Email your marker times to Coach Nancy as soon as you get a chance.
Warm Up
300 (G2=400, G3=500) L3
8×50 (Choice drill,s) L4 10” RI
Main Sets
3×100 L5 on an interval that gives you 15” R
Extend each stroke for 2 seconds before starting your pull
30 minute marker swim – send Coach Nancy your results please
3×100 L5 on an interval that gives you 15” R
Work on consistent stroke count
6×50 alternating L7 L4 on an interval that gives you 15” R on the L4
Try to swim stronger on the L7, try to hold onto the water stronger
L7 should be aprox 5 seconds faster than the L4
Warm Down
200 L4
Totals: G1=1800 + marker G2=1900 + marker G3=2100 +marker
BIKE - TR-8 Progressive load for 60′
Optional Road Ride up Mt. Diablo for 60′ from sports Basement in Walnut Creek @ 6:30 PM
This will be a road ride, not a spinnerval workout, come prepared to ride.
Wednesday 4/29 - RUN & STRENGTH
RUN - 70′ lvl 5 maintenance run
STRENGTH - 30′ - See the new exercises in this email for your strength workouts this week.
Thursday 4/30 - BRICK (Bike & Run)
BIKE 40′ - TR2 - Peddling Drills
RUN 20′ Lvl 6 effort. Immediately after your bike, transition to your running shoes.
Friday 5/1 - SWIM & CORE
SWIM
Warm Up
300 (G2=400, G3=500) L3
4×50 (CU,s) L4 10* RI
2×50 (CFS,s) L4 10* RI
Main Sets
6×100 L5 take only 5” R (just enough to see your time)
The goal is to have all of them exactly the same time – Ironman pace
(G3= 7×100)
Focus Ladder:
50-100-200-300-200-100-50
(G2 & G3 do 2×300 in middle)
On the way up the ladder focus on the individual concept, on the way back down try to add each
Concept to the previous one
50- L7
100- focus on a powerful pull phase (pressure against the water throughout the stroke, remember to keep your fingers pointed down and pull deep water – pull yourself past your hand)
200- focus on front quadrant swimming (1/2 catch up) and keeping your lead hand extended until you are finished breathing (don’t start your pull until your face is going back into the water)
300- focus on extending each stroke – try to reach the water 3-4 inches past your normal reach (feel the stretch in your lats/armpit, and be relaxed and restful in this position) (option: use freestyle paddles if you have them)
(G2&G3 do the 2×300)
200 add the front quadrant emphasis to the extended stroke
100 add powerful pull to the front quadrant extended stroke
50 put it all together @ L7
6×100 L5 take only 5” R (just enough to see your time)
The goal is to have all of them exactly the same time as the ones at the beginning of practice
(G3=7×100)
Warm Down
200 L4 -Focus on swimming with perfect technique, long, extended, and relaxed
You can incorporate drills and/or other strokes if you want to
Totals: G1=3000 G2=3400 G3=3700
CORE - See the message below for new exercises this week.
Saturday 5/2 - BIKE
CAPTAIN’S RIDE / MARKER SET - The three marker set loops will be the venue for this weekend’s ride. We are adding one additional loop to the ride this time, try to see if you can hit the exact same time on the second loop. Remember to stop you watch/computer if you stop to refuel your tank in the middle of the second loop. Send your marker set time (first loop only) to Coach Dave as soon as you get a chance.
Sunday 5/3 - RUN - 10 miles @ lvl 5.
2) NEW STRENGTH WORKOUTS: Thank you to Coach Doug for putting this together for us.
The purpose of this workout is to keep your body stable and strong in the planes of motion where you will need it most. Since all triathlon movements occur in the saggital (moving forward) plane, we must be ever vigilant to keep the muscles that help stabilize side-to-side movement. We do this because as your muscles and body fatigues during the course of longer distances, it is typically these side-to-side stabilizing muscles that “give” and the result is poor inefficient form and performance. I wanted to keep this workout short and sweet. Not including the warm-up, it should take you no more than 30 mins to complete. Do this workout as directed in the training schedule and I promise, you will get faster, stronger, and feel much more stable.
I. General Warm-Up (always get your muscles warm before you work them)
A) 10′ Run/Jog/Walk (Any Combination)
B) Post Swim/Bike/Run Workout
II. Five To Thrive - Quick Transitions (Little to No Rest!)
· Level 1 Athletes do 2 Sets/10 Reps (eg. A, then B, then C, then D, then E, Then F, and repeat)
· Level 2 Athletes do 2 Sets/15 Reps
· Level 3 Athletes do 2 Sets/20 Reps
A) 2 Position Pushups (Beginner - Intermediate) OR Scorpion Pushups (Intermediate - Advanced)
B) Squat to Row
C) Ice Skater
E) Multiplanar Lunges 10/Side
F) Single Leg Single Arm Row 10/Side
3) NEW CORE WORKOUTS: Thank you to Coach Doug for putting this together for us.
· Level 1 Athletes do 2 Sets/30-45 secs (eg. A, then B, then C, and Repeat)
· Level 2 Athletes do 2 Sets/45-60 secs
· Level 3 Athletes do 2 Sets/60-120 secs
A) Plank (VIDEO)
1. Your option to add modifications like single leg, etc.
B) Side Plank (VIDEO)
1. Apply time as per side, eg 30 seconds on the right followed by 30 seconds on the left for Level 1
2. Your option to add modifications
C) Bridging (VIDEO)
D) Supermans (VIDEO)
4) NUTRITION REMINDER - We are 25 weeks into the season and have spent several sessions with the team going over race nutrition. Many of you are well dialed in. Some of you may be still experimenting with formulas and that’s fine too. If you are EVER UNSURE how many calories you have in your bottle when you mix it or how many calories you might need for a given workout, please refer back to the calculation worksheet provided at Iron University. Haphazard mixing of fuel might get you by for a 4 to 5 hour ride at a moderate pace but on race day it will crush you like an elephant. YOU MUST KNOW HOW MANY CALORIES YOU ARE TAKING IN EVER HOUR. If you have no idea, start tracking it immediately. Workouts will once again be getting longer in May and June, we want you to complete them well, not just grind through them and go home a shell of the person you arrived as. Race day nutrition is vital, but so is everyday fueling. You can’t have a Diet coke and a piece of Costco Pizza for dinner the night before a long workout and expect to perform your best. Over the next few weeks we will be including the race day fueling plans from several successful Ironman athletes to help you understand the process and guide you in the right direction if you need a little help.
5) NEW CALENDAR - There have been a few alterations to the training calendar, nothing major. We will be releasing a revision in the next week or so, hopefully with a few more weeks added on so you can plan your June training around your personal life.
Thanks for taking the time to read through all this, we know it can get a bit cumbersome to wade through but the information is important.
Have a great week,
Dave, Nancy & Doug.
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