Training:
We’re still building toward l’Alpe de Pain and the FiveBy5K challenge . We are going to keep the volume up for a few more weeks, and then we will drop things as we build toward late-May performances. As always, change things as needed if you have something different on the go!
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
10-15′ tempo at HM effort- not faster!
5′ easy
1-4×3′ @ 5-10K effort, 90s easy easy
15 minutes easy CD
H+P FULL VOLUME WORKOUT (HM-M option)
15-25 minutes WU jog
5x100m strides
35-50′ float T @ marathon effort – not faster!
5x100m strides
10-20 minutes CD jog
Cycling Workout from Sayaka:
After a slow burn last week, we will get into more top end VO2 work. Nothing long (yet) but a nice intro, especially for those that are newer to harder intervals. You can find the Zwift workout file on Facebook, or we can email it to you if you don’t have Facebook.
6’ warm up
2×1’ @ 120% – quick cadence recommended/1’ recovery
2min rest
MAIN SET:
3 rounds of:
3x [90” @120% // 2’ rest]
3’ extra between rounds
BONUS:
5’ @ 85% (which is approx half IM pace)
5’ cool down
Strength Session from Kayla Ng:
Welcome to your H+P strength sessions! 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