Training:
We’re into the offseason! The plan for now is to do some low-volume workouts through to the end of December. We’re going to take a break from in-person runs and Zwift sessions in the final two weeks of December, and then ramp it up again the first week of 2022.
Looking ahead, what will workouts be structured for? More to come, but it will be a combo of some early 2022 fun with H+P and Run Waterloo, Chilly half, ATB and Mississauga half and full.
Running Workouts for the week:
H+P FULL VOLUME WORKOUT (all distances) Week 1 of 3
4′ tempo @ HM effort
10′ CD
Cycling Workout from Physio Sayaka:
4 Holiday Trees
WARM UP
6’ ramp up
1’@ 85%/ 1’ easy
1’ @ 95%/ 1’ easy
30” @ 105%
4’ easy
MAIN SET
4’ @ 85%
2’ @ 95%
1’ @ 105%
2’ @ 95%
4’ @ 85%
4’ easy
2’ @ 90%
1’ @ 100%
30” @ 110%
1’ @ 100%
2’ @ 90%
4’ easy
1’ @ 95%
30” @ 105%
15” @ 115%
30” @ 105%
1’ @ 95%
4’ easy
20” @ 110%/ 40” Easy
20” @ 120%/ 40” Easy
20” @ 130%/ 40” Easy
20” @ 120%/ 40” Easy
20” @ 110%/ 40” Easy
C/D
Strength from Physio Kayla:
*Always perform ~5-10 min of cardio warm up by walking/cycling and 1-2 warm up sets using the Olympic bar before placing weights on bar
Week 1 of 5:
DAY 1
Elevated split squat
- 3×10/leg @ 10RM (heavy so that the last 1-2 are very effortful)
Push ups on bosu ball (round side down)
- 3×10
SL Step up on a box (knee and hip at 90* angles) w/ Olympic bar + weight on shoulders
- 3×10/leg 15RM (w/ good form be able to complete 10 reps)
Suitcase Deadlifts w/ kettlebell or dumbbell
- 3 x10/side
Core – repeat 2x:
- Front plank w/ 10 reverses
- Side plank w/ leg lift x 20s
DAY 2
Sumo squat w/ KB or DB
- 3×12
Hamstring curls on exercise ball
- 3×20
SL calf raise
- 3×15/side
Hip thrusts – add weight to lap for increased resistance
- 3×12
Reverse flies w/ DB
- 3×10
Leg lowers
3×10
