Run Jump

EPC Tips – Bike – Run Workout Before Your Big Race

Ready for race day with this bike-run workout the week before your big race…

Taper time is about resting and recovering, while maintaining your feel and sharpness necessary for a peak performance. Try this session about a week out from your A-priority race to maintain your race-day energy systems, while not being too fatiguing. It’s best to do the session on the bike you’ll race on and terrain similar to what you’ll experience on race day.

BIKE:

  • 30:00 easy to moderate
  • 2-3x[10:00 race pace effort/power + 5:00 easy]
  • transition to run below

RUN:

  • off the bike…
  • 3-4x[5:00 race pace effort + 2:30 easy jog]
  • 10:00 easy

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. Racing XTERRA USA and/or World Championships this Fall? Then checkout our XTERRA Championship specific Group Coaching Program for a complete XTERRA specific program leading up to the BIG races!

EPC Tips - Power Run

EPC Tips – Polish Off Your Run Power

Polish off your run power with this great session as you head towards your season finale event…

There is a reason running hill repeats are a staple in most training programs; they build strength, power and economy. And if your goal race has any hills in it, then you’ll be better prepared for it with hill repeats. The main set of this session incorporates fast running on both hills and flats. On the first set of hills you want to run them hard and jog back down the hill each time for recovery. On the second set of hills you want to attack them with everything you’ve got! Sprint these hills as hard as you can and then walk back down the hill for recovery. The flat fast running following each of the hill segments should be run at your race pace effort (tempo/threshold). When all said and done this adds up to a hefty chunk of effort so make sure you’re rested and ready for this session.

WARM-UP: 5:00 Dynamic Warm-Up
5-15:00 easy run
4x[0:15 strides, 0:45 walk]
1:00 walk

MAIN SET: 5-6x[1:30 UPHILL hard run, jog down recovery]
1x[5:00 FLAT fast run]
3:00 walk
5-6x[0:30 UPHILL all-out run, walk down recovery]
1x[5:00 FLAT fast run]

WARM-DOWN: 2:00 walk
5-10:00 easy run
3:00 walk

(45-75 minutes total workout time)

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. You can find this workout, and others like it for the swim, bike and run, by joining his Group Coaching programs for 2014.

EPC Tips Big Gear Bike Intervals

EPC Tips – Big Gear Bike Intervals

Build more strength on the bike with this set of big gear intervals…

Including big gear work on the bike late in the season helps ‘bike proof’ your legs so you can get off the bike and still run well after a solid bike split. This particular workout was written to be performed on the stationary trainer, but can be easily adapted to the road (or dirt) if you have some longer hills available in your area. The goal with big gear interval work is to create a moderate to large amount of pedaling resistance (force) by using hills/resistance and gear selection. Proper gear selection should get you in to the 50-60 rpm range for the intervals. Alternate seated and standing positions within the session to train different muscles. If you’re new to strength work on the bike, start with shorter intervals and higher cadences to allow your body to adapt to the added stress.

WARM-UP:

  • 10:00 easy gear spin
  • additional aerobic riding as desired
  • 5:00 progressive build towards threshold power

MAIN SET:

  • 2x[10:00 big gear, low cadence climbing (2-3 min rec)(alternate seated & standing)]
  • short rest
  • 10:00 easy gear spin (ride downhill?)
  • short rest
  • 2x[10:00 big gear, low cadence climbing (2-3 min rec)(alternate seated & standing)]

WARM-DOWN:

  • 10:00 easy gear spin
  • extra easy riding as desired

(75+ minutes total workout time)

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. Racing XTERRA USA and/or World Championships this Fall? Then checkout our XTERRA Championship specific Group Coaching Program for a complete XTERRA specific program leading up to the BIG races!

Utah Transition

EPC Tips – Day Before Race Prep

This week’s workout is an example of what to do the day before a race…

You’ve trained hard for weeks, recovered, tapered and now just about ready to race! What’s a triathlete to do the day before a race? There are different schools of thought about tapering and what to do in the week(s) before a race depending on several key factors: including the event you’re racing and your personal training volume and intensity, among others; but the last couple days before race day are pretty universal among most coaches. Two days out is perfect for a day off, and the day before a “tune-up” or “opener” workout is pretty standard to get the body and mind ready to race. The general idea is to rid yourself of any lingering fatigue that might be left after your taper and to allow for a full “top-off” of your glycogen stores with the full rest day, two days before.  Then the “race prep” session the day before the race “opens up the system” by getting the blood pumping a bit with some short fast efforts to ready yourself for your race day effort and rid yourself of any “post-rest day lethargy” that may have occurred.

The following is a typical “Race Prep” session I prescribe to my athletes the day before a race, ideally performed at the race venue.  You may find you need to modify a bit to suit your needs, race venue logistics, or travel schedule. Good luck on race day!

SWIM (20:00)
5:00 easy warm-up
4:00 building to race pace, 1:00 rest
4x[0:30 hard, 0:30 easy], 1:00 rest
5:00 easy warm-down

BIKE (40:00)
10:00 easy warm-up
5:00 building to race pace
5:00 easy
4x[1:00 hard, 2:00 easy]
8:00 easy

RUN (15:00)
5:00 dynamic warm-up drills
5x[0:20 strides, 0:40 walk]
5:00 walk/dynamic drills

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. You can find this workout, and others like it for the swim, bike and run, by joining his Group Coaching programs for 2014.

EPC Swim Speed

EPC Tips – Hone Your Speed in the Pool

Hone your speed in the pool to prepare for race day starts with this swim session…

With the majority of the training focus in the later part of the season on ‘race pace’ efforts, be sure to include small amounts of speed work to maintain the top-end. This swim does just that with some fast 50’s on a lot of rest in the main set.

WARM-UP:
300-600 easy, mixed stroke
4-8x 50 kick w/o fins (25 fast/25 easy)
4-6x 50 (25 skull/25 swim fast)

MAIN SET:
6-8x 50 @ FAST!, 0:30 rests
4x 50 one arm swim drill (25 right/25 left)
4-6x 50 @ FASTER!!, 1:00 rests
4x 50 one arm swim drill (25 right/25 left)
2-4x 50 @ FASTEST!!!, 1:30 rests
100 easy

STRENGTH SET:
4-8x 100 pull, moderate, :15 rests

WARM-DOWN:
100-200 easy, choice

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. Racing XTERRA USA and/or World Championships this Fall? Then checkout our XTERRA Championship specific Group Coaching Program for a complete XTERRA specific program leading up to the BIG races!

EPC Uphill Intervals

EPC Tips – Uphill/Downhill Tempo Intervals

This is a great session to include in your build up towards a hilly race; trail running and XTERRA triathlons are a no brainer, but training your legs to run fast downhill is also important for road running and triathlons. The strength, stability, agility and body awareness are critical factors to being able to run fast downhill. Often the downhill segments come late in the race when you’re fatigued, and it’s easy to give up time on the descents if you’re not used to letting it go when the run heads down the mountain.

This is a favorite session of mine to build the strength and confidence to be able to run downhill fast. I use this session with our XTERRA athletes prepping for the hilly courses at Beaver Creek, Ogden, and Maui. The session includes uphill intervals to build the “push-off strength” (concentric) required for going uphill, along with downhill intervals to build the “landing strength” (eccentric) as you ‘catch’ yourself with every step as you control your ‘fall’ down the hillside. Be sure to ease into these sessions as they can leave you surprisingly sore the next day as the extra pounding and quadricep strength required on the downhill is not something most runners train at speed very often. The grade of the hill should be moderate to steep, with decent footing, so you can safely run fast downhill. Too steep or too rocky/rooty and you can’t run down fast enough for the intended training effect.

Uphill/Downhill Tempo Intervals:

Warm-up:

  • Dynamic drills
  • 10:00 easy running
  • 4x 0:20 strides

Main Set:

  • 6:00-12:00 uphill run at ‘race pace’ effort
  • 1:00-3:00 rest at the top
  • 4:00-8:00 downhill run at ‘race pace’ effort
  • 1:00-3:00 rest at the bottom
  • repeat 2-4 times

Warm-down:

  • 5:00-10:00 easy running
  • 5:00 walk

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. Racing XTERRA USA and/or World Championships this Fall? Then checkout our XTERRA Championship specific Group Coaching Program for a complete XTERRA specific program leading up to the BIG races!

EPC Tips Recovery Ride

EPC Tips – The “Recovery Ride”

The “Recovery Ride,” an important but often neglected training session.

Late summer is often a time of intense training blocks as athletes put their final touches on their training programs as they approach their final “A priority” events of the year. Along with intense training sessions also comes the need for very easy training (recovery sessions). In order to be able to go hard on your hard days you need to go easy on your easy days. These easy days, often referred to as “active recovery”, give your body a chance to heal, repair damage, and grow stronger. It’s crucial to take these easy days as seriously as your hard days if you really want to see improvement in your fitness.

The “recovery ride” is the quintessential active recovery session. Here’s how to do it PRO style.

  • Put on the sharpest kit you have (the more ‘white’ the better)
  • Jump on your road bike and cruise through/around town in a small gear with a high cadence
  • Resist the urge to ‘race’ your fellow bike path competitors that are passing you
  • At the turnaround point of your ride, stop for a cappuccino & muffin at your favorite coffee spot
  • Spin home

Total time should be 60-90 minutes and you should feel fresher and more energized upon return than when you departed. In all seriousness, make these rides EASY and fun. Just enough effort to get the blood moving, but slow enough that casual commuters are leaving you in their dust. These easy days will allow you to recover more quickly and ready yourself for more hard work in the days that follow.

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. Racing XTERRA USA and/or World Championships this Fall? Then checkout his XTERRA Championship specific Group Coaching Program for a complete XTERRA specific program leading up to the BIG races!

swim_workout_beginners

EPC Tips – Swim Technique Workout

Try this big descending workout in the pool for technique work, endurance, and intensity all wrapped into one…

This workout was introduced to me recently at my masters swim group, and it’s become a personal favorite in short time. It’s built around sets of 4x100s with the intervals starting out very long (easy) and gradually descending to faster and faster intervals as you go, until you can go no more. Choose your starting interval to allow you to be able to swim very easily and have 15-20 seconds rest at the wall; this should be roughly 30-40 seconds over your tempo swim pace (say you’re tempo pace is 1:30 per 100, then start this set with a 2:10 interval). From here you will shorten the interval by 0:05 every 4x100s as follows…

4×100 @ 2:10
4×100 @ 2:05
4×100 @ 2:00
4×100 @ 1:55
4×100 @ 1:50
4×100 @ 1:45…

repeat this pattern until you can no longer make the interval time (you know you’re there when you’re basically doing an ‘open turn’, looking at the clock and going into your next 100).

Once you can no longer make the interval, grab your paddles to help you ‘keep up’ and make the next set of 4×100. When you need more help to make the interval, slip your fins on and get in a final round (or two) of 4×100. Your final 4×100 is basically ends up as a straight 400 with everything you’ve got left.  Finish with some warm-down laps.

This is great workout as it starts out super easy and gets progressively harder and harder and harder and harder…

A great strategy to employ through this workout is to use the first few rounds of 4x100s as your easy warm-up and take the time to focus on your technique, by over extending and maximizing distance per stroke. Then as the intervals get a little tighter, focus on being smooth and picking up your stroke rate to achieve your goal time. As the intervals begin to get more challenging to make then you focus on going hard and bringing the power. Once you ‘don the gear’, it’s go-time to swim as hard as you can! This is a great workout to do in a group as well. The slower swimmers can see how long they can hang with the faster swimmers and really use them to help push themselves to new levels of discomfort. If you’re short on time, start the session with a faster interval so you can get into the fast stuff more quickly; if you have the time then start at a slower interval and you can get more yardage in overall. When I do this workout I typically get in 9-10 rounds so around 4000m of swimming. Good stuff!

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. Racing XTERRA USA and/or World Championships this Fall? Then checkout his XTERRA Championship specific Group Coaching Program for a complete XTERRA specific program leading up to the BIG races!

EPC Run Repeats

EPC Tips – Power Up Your Run Repeats

Power up your run with these longer hill repeats…

Longer than Vo2 intervals and shorter than typical tempo intervals, these mid-length hill intervals work well in developing running strength and mental fortitude. This is a great ‘base building’ session that prepares you for race specific training later on in your program.

WARM-UP:
5:00 dynamic warm-up
5-10:00 easy run

MAIN SET:
4-6x 6:00 hills at race pace effort, 1:00-2:00 walk/jog recoveries

You can gradually lengthen the work intervals over subsequent weeks, keeping the total work to around 25-40 minutes.

If you don’t have longer hills in your area, you can do these on the treadmill at 6-8% incline.

If you have really big hills in your area, you can do these as you climb a 30+ minute hill, with the walk/jog recovery intervals continuing up the hill before repeating.

WARM-DOWN:
5:00+ easy run
5:00 walk

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. Racing XTERRA USA and/or World Championships this Fall? Then checkout his XTERRA Championship specific Group Coaching Program for a complete XTERRA specific program leading up to the BIG races!