Cody Waite Maui EPC

EPC Tips – Maui Prep – Race Pace Session

Last week we discussed the challenging nature of the XTERRA World Championship course in Maui and I provided you with an equally challenging vo2 max bike-run session to help you prepare. This week I’ve got session #2, a ‘race pace’ session for you that tones down the intensity while lengthening out the work intervals to further replicate the effort that will be required of you on race day.

‘Race Pace’ can vary between athletes based on how long they articulate being out on course; the elites race right around or just under their lactate threshold, while the majority of age-groupers race 10-20% below their threshold. For this session you’ll want to target that pace (or more specifically effort level) that you plan to be at for the majority of the race and get comfortable with being uncomfortable for race day.

Remember to do these intervals on hills (the steeper the better). For the bike, do them all on the uphill, while for the run you can alternate between uphill and downhill work intervals to further mimic what you’ll encounter on November 1st. Stay tuned next week for the final preparation session to be done on the island the day before the race! Good luck and have fun.

WARM-UP:
30+ minutes easy/moderate paced riding

MAIN SET:
3-5x [10:00 at race pace, 5:00 easy]

-additional aerobic riding to meet volume goals

Transition to run below…

Put away your bike and transition to run within 1-5:00.

Off the bike…
-6x [1:00 fast flat, 1:00 easy]
-3:00 walk

MAIN SET:
3-4x [8:00 race pace hills, 2:00 easy jog]

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

Cody Waite Maui EPC

EPC Tips – Maui Prep – Vo2 Max Bike-Run Session

With Maui just a few short weeks away, now is the time to sharpen up for race day with some very race specific training sessions. This upcoming three part series will provide you with some final key workouts each week as you approach race day: #1 a Vo2 Max Bike-Run Session, #2 a Threshold Bike-Run Session, and #3 a Pre-Race Session to prepare for race day. Look for #2 and #3 online next week and in future XTERRA Tribe newsletters.

Maui is a “strong-man’s” (and woman’s) course. The water is rough, the bike is extremely hilly, and the run has no flat terrain (except perhaps the beach which has deep sand to make up for the flatness). Add in the heat, humidity, and wind and you have a true world championship course if there ever was one! With this in mind, your training should mimic these tough conditions as much as possible in your final build up. Spend some time pulling in the pool to build strength in the water, ride and run hills as much as possible, and wear extra clothing (or train indoors for hills & heat training) to work up a good sweat.

The following session is great for building the power and strength needed to go hard repeatedly over the steep hills. This is best done on your mountain bike, either on smooth dirt, pavement or trainer for best power output for the effort. The “hard” effort in the main-sets are intended to be above race-pace, around the vo2 max/zone 5 intensity level (110-115% of FTP on the bike, 3k-5k effort on the run).

WARM-UP:
-10:00-20:00 easy
-5:00 build to threshold/race pace
-5:00 easy

MAIN SET:
-5-6x[3:00 hard hills/3:00 easy]
-5:00 easy

AEROBIC SET:
-optional additional aerobic riding to meet volume goals
(60-90 minutes total time)
Transition to run below…

Put your bike away and get to the run within 1-5:00.

Off the bike…
-4:00 build to race pace
-1:00 walk

MAIN SET:
-4-6x[400m (or time equivalent) hard hills, 400m (or time equivalent) jog down]

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

Written by Cody Waite, professional XTERRA athlete, endurance sport coach and founder of Endurance Performance Coaching. You can  follow Cody on Instagram and ‘LIKE’ our EPC Facebook Page to keep up with all our 2016 happenings.
EPC Tips - Pacing

EPC Tips – Downhill Interval Run

Don’t forget the downhill intervals when prepping for a hilly race!

This is a great session to include in your build up towards a hilly race. 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

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching.  You can  follow Cody on Instagram and ‘LIKE’ the EPC Facebook Page to keep up with all our 2016 happenings.

Cody-Waite

EPC Tips – Maui Bike Prep

The XTERRA USA Championship is behind us, Fall (in the northern hemisphere) is upon us, and the XTERRA World Championship in Maui is on the horizon!

The Maui course is a tough one, with a lot of steep climbing and elevation gain on the bike. For this very reason, it is critical to re-establish some bike specific strength so you can not only ride well, but also arrive in T2 with some strength left in the legs to tackle the challenging run. One of the best ways to train bike specific strength is with big gear, low cadence, high tension, intervals on the road or trainer. If you’ve been following along with my XTERRA “workouts of the weeks” over the last many months, you likely are already aware that I’m a big fan of strength work on the bike. You may already be familiar with my strength work protocols, or you can view an earlier post that desricbes the intervals in detail.

Specifically for the Maui course you will want to build up to several repetitions of 10:00 in duration to prepare for the constantly “up and down” nature of the World Championship course. Here’s what I’d recommend to build up to over the next few weeks of training:

On trainer as 90 minute session or MTB on the road as part of longer endurance session…

WARM-UP:

  • 10:00 easy spin
  • 20+ min additional aerobic riding as desired

MAIN SET: If you’re new to high tension intervals, build up to this volume with 2 sessions a week over next 3 weeks.

  • 6x[10:00 big gear, low cadence climbing, 2-4 min recovery (alternate seated & standing)]

WARM-DOWN:

  • 10:00 easy gear spin (or downhill)
  • extra aerobic riding as desired

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching. NEW for 2016, EPC will be transforming to Sessions:6 Sport Performance! Learn more HERE. You can also follow Cody on Instagram and ‘LIKE’ our EPC Facebook Page to keep up with all our 2016 happenings.

EPC Race Prep

EPC Tips – Race Prep Session

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 to 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.

The following example is one for an XTERRA triathlon. You can adjust the volume and intensity to fit your specific racing goals.

BIKE:

  • 30:00 easy to moderate
  • 4-6x[5:00 race pace effort/power + 3-5:00 easy]
  • transition to run below

RUN:

  • off the bike…
  • 15:00 race pace effort
  • 2:00 walk
  • 15:00 easy/moderate effort
  • 3:00 walk

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching.  You can  follow Cody on Instagram and ‘LIKE’ our EPC Facebook Page to keep up with all our 2016 happenings.

EPC Tips - Swim Session

EPC Tips – Race Pace Swim

As you approach your final races of the season it’s critical to spend some time training at your target pace/effort you plan to execute on race day.

The following swim session does just that! The goal here is to break your race day swim into three segments, with some active recovery in between the segments to allow you to maintain quality effort and concentration throughout the entire set. The ‘race pace’ segments are to be swum at you goal pace and with minimal rest intervals to challenge your pacing and develop the muscular endurance needed for your race. Be sure to warm-up and warm-down as needed to round out the training session.

In this example, the focus is on an XTERRA  distance swim with rounds of 5×100 @ 1500 pace. You can easily adjust the intervals and paces to fit your goal race distance (ie. 70.3 could be 4×200 @ 2000 pace; IM could be 3×400 @ 3800 pace).

MAIN SET:

  • 6×25 easy (odds: kick on back, evens: Distance per Stroke)
  • 5×100 @ 1500 pace @ 0:15 rests
  • 6×25 easy (odds: kick on back, evens: Distance per Stroke)
  • 5×100 1500 pace @ 0:10 rests
  • 6×25 easy (odds: kick on back, evens: Distance per Stroke)
  • 5×100 1500 pace @ 0:05 rests

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching.  You can  follow Cody on Instagram and ‘LIKE’ the EPC Facebook Page to keep up with all our 2016 happenings.

EPC Run

EPC Tips – Race Pace Run

As you near your final races of the season you want to be sure to train the energy systems and efforts you expect to put out on race day. The following run session is a great one with just this purpose. It is best to perform this session on terrain similar to your upcoming race (hills, trails, pavement, concrete, sand, etc.).

Also attempt this session “off the bike” following a moderately long bike ride that has left you with some fatigue in the legs as you begin the run, further mimicking the race day experience.

Begin with some one minute fast paced efforts to find your rhythm and get your cadence up to speed. These are best done on flat terrain to assist in the high turnover. Then after a short recovery break, jump into the extended race pace tempo repeats with short recoveries. These should be done on hills if your race has hills (both uphill and downhill). Finish the workout with some easy jogging and a walk to jump start the recovery process.  Off the bike…

WARM UP: 6x[1:00 fast, 1:00 easy]
3:00 walk

MAIN SET: 3-4x[8:00 race pace, 2:00 easy jog]

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

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching

EPC Tips Threshold

EPC Tips: Vo2 Max Bike Workout

Vo2 Max intervals are short to moderate length intervals performed at a high level of power; power you could sustain for maybe a 8-16 minutes max effort (read: pain cave). We’ll break this effort up into much smaller chunks of 2-4 minutes, with relatively short rests of equal duration, to make the effort more manageable and allow you to get between 15-30 minutes worth on work at your Vo2 Max power. HR will lag behind on these efforts since they are short, but will likely climb to a very high level, a little short of max HR, by the end of the last few intervals. RPE on these intervals is a 9 on the 1-10 scale. I like to do these on the trainer (controlled environment) or outside as hill repeats (6-8% grade) to allow for steady power output.

Vo2 Max intervals allow you to train above your race day steady state effort and get you more comfortable with digging deep to drop a competitor, bridge a gap, or get over a steep climb with power and then recover without blowing yourself up.

WARM-UP:

  • 10:00-20:00 easy
  • 5:00 build to threshold/race pace
  • 5:00 easy

MAIN SET:

  • 10x[2:00 hard (110-120% of threshold power/2:00 easy (50-60% of threshold power]
  • 5:00+ easy

AEROBIC SET:

  • optional additional aerobic riding to meet volume goals

(60-90+ minutes total time)

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching. XTERRA Athletes, if you’re going to XTERRA USA and/or XTERRA Worlds this year join our XTERRA Championship Training Program that contains all the key training sessions that will have you in peak condition leading up to these two great events.  
Don’t forget to ‘LIKE’ the EPC Facebook Page and follow Cody on Instagram
IMG_3277-980x523 (1)

EPC Tips – Speed Swim Session

Crank up the pace in the pool by training your 100, 200, and 400 speed with this swim session.

Begin the session with some strength & technique work, by pulling and focusing on your catch. Then the main set targets your speed with short intervals at some of your faster paces. By breaking the goal pace/effort into 4 smaller segments (intervals) you can successfully hit your target paces without working at max effort. This session works best if you already know your max speed for 100, 200 and 400 yards/meters. If you don’t your max speed for these distances, you can choose to do a test set (or session) prior to this workout, or simply estimate your target paces. This is a great set to repeat once a week, or every other week, as you build up for next goal race to monitor improvements in your speed (and/or decreased effort to hit target paces). Finish the session with a nice easy pull to stretch out and warm-down.

WARM-UP:

Snorkel (optional), pull buoy, ankle band…

  • 2×200 @ 60%, 0:20 rests
  • 2×150 @ 70%, 0:15 rests
  • 2×100 @ 80%, 0:10 rests
  • 2×50 @ 90%, 0:05 rests

MAIN SET:

2 Rounds of…

  • 4×25 @ 100 pace, 0:10 rests
  • 100 easy
  • 4×50 @ 200 pace, 0:15 rests
  • 100 easy
  • 4×100 @ 400 pace, 0:20 rests
  • 100 easy

WARM-DOWN:

  • 500 easy pull, choice of gear

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching. XTERRA Athletes, if you’re going to XTERRA USA and/or XTERRA Worlds this year join our XTERRA Championship Training Program that contains all the key training sessions that will have you in peak condition leading up to these two great events.

Don’t forget to ‘LIKE’ the EPC Facebook Page and follow Cody on Instagram