Training:
The time has almost come for l’Alpe de Pain and then just around the corner FiveBy5K challenge . We are going to do one more big week and then drop the volume a bit- regardless of if you’re racing or not, if you have been following along with the workouts, it’s definitely a good idea to follow this drop in workout difficulty just from an injury and burnout prevention standpoint. If you’re hitting l’Alpe this coming weekend, make sure to cut the provided workout by 50% or more!
Once again, we’re including your key cycling workout from physio Sayaka Tiessen and also adding a strength session from physio Kayla Ng!
H+P FULL VOLUME WORKOUT (5-10K option)
15-25 minutes WU jog
5x100m strides
3 sets of:
5′ @ 10K-half effort
2′ recovery
1-3×1′ @ 5K + effort, 90s easy
3-5′ easy
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM-M option)
15-25 minutes WU jog
5x100m strides
20-25′ tempo @ M effort (NOT FAST)
5′ easy
2-4×5′ @ 10K effort, 2′ easy
10-20 minutes CD jog
Cycling Workout from Sayaka:
This week we are doing one of my favorite types of set – over-unders! Working at a high percent of FTP and throwing in mini surges for good measure helps you adapt to the burn and work through it.
If you are doing Alpe de Pain this weekend, drop the intensity, and you don’t have to do the 4′ hard at the end.
WARM UP
7’ progressive
1’ @90%/ 1’ easy
1’@95%/ 1’ easy
3’ spin out
MAIN SET
3 Rounds:
4x[2’ @90%/ 30” @95%]
3’ rest
BONUS
4’ hard effort
(but if you want to cruise to save your legs for the Alpe de Pain – you can start your cool down)
COOLDOWN 3’
Strength Session from Kayla Ng:
Remember- these are generally good to complete 1-2x/week. If you’re unsure of how to periodize this with the goals you have coming up, let me know. Enjoy!
#cantwontstop
