H+P VIRTUAL WEEK – May 24th, 2021

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!


Workouts for the week:

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.

We will likely pause Thursday Zwifts as long as the weather is nice, but I will post a poll on Facebook to gauge interest and possible set up some sessions on rainy days!
ZWIFT WORKOUT

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:

  1. Suitcase deadlifts 10/leg (grab a weight or step on a resistance band and hold the other end in your hand)
  2. Single leg glute bridge 12/leg (if you have a weight, put it on your lap to add resistance!)
  3. Shoulder press 10/arm (grab a weight or use a resistance band – stand on one end, hold other end in hand)

2 sets:

  1. Front plank – reverses x10 (put a gift bag under your feet and slide fwd/bkwd)
  2. Side plank x45s/side

#cantwontstop 

By |2021-05-23T17:28:31+00:00May 23rd, 2021|H+P Events, Latest Articles, Latest News|