Training:
One week of l’Alpe de Pain to go and then just around the corner is the FiveBy5K challenge . More low volume fun coming this week as a result, and then we’ll start ramping things up again!
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
5-8×2′ @ 3K 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
2×8-10′ @ HM effort, 5′ jog recovery
10-20 minutes CD jog
Cycling Workout from Sayaka:
Here is the workout of the week. You have the option of doing this outside of you have a computer/power meter.
May 27th
WARM UP
6’ progressive
3’ @ 95%
4’ rest
MAIN SET
3x
[2’@ 95%/1’@ 110%]
4’ rest
COOLDOWN
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:
- Suitcase deadlifts 10/leg (grab a weight or step on a resistance band and hold the other end in your hand)
- Single leg glute bridge 12/leg (if you have a weight, put it on your lap to add resistance!)
- Shoulder press 10/arm (grab a weight or use a resistance band – stand on one end, hold other end in hand)
2 sets:
- Front plank – reverses x10 (put a gift bag under your feet and slide fwd/bkwd)
- Side plank x45s/side
#cantwontstop