Training:
We’re right in the middle of l’Alpe de Pain and then just around the corner ir FiveBy5K challenge . Whether you are hitting these events or not, the time to drop the volume and take a semi-break is here from a burnout and injury prevention standpoint. As always, modify based on your personal needs and where you are with your training!
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)
*if you’re racing this week, option to cut the 4′ reps down to 2′ reps.
15-25 minutes WU jog
5x100m strides
6′ @ HM effort (primer type effort)
4′ easy
2-4×4′ @ 5K effort, 2′ easy
3-5′ easy
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM-M option)
15-25 minutes WU jog
5x100m strides
10-15′ tempo @ M effort
5′ easy
5-10′ tempo @ HM effort
10-20 minutes CD jog
Cycling Workout from Sayaka:
Looks like rain on Thursday. Here’s a VO2Max grab bag to test your limits. We are starting with longer intervals with a lower intensity (but still hard), and we gradually shorten it up with increasing power. Good luck!
WARM UP
6’ progressive
30” @110%/30” rest
30” @115%/ 30” rest
30” @120%/30” rest
30” @125%/30” rest
4’ rest
MAIN SET
3x[3’ @110%/ 3’ rest]
2’ rest
3x[2’ @115%/2’ rest]
3’ rest
3x[1’ @120%/1’ rest]
COOLDOWN 5’
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!
3 sets:
- Forward lunges 10x/leg
- Hamstring curls with a stability ball (option to do glute bridge walkouts if no SB) x10
- Rows w/ resistance band x10
2 sets:
- Push up to plank x10 (5 per side)
- High plank with elbow touches x20 total
#cantwontstop