H+P VIRTUAL WEEK – May 2nd, 2021

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!


Workouts for the week:

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.

WARM UP

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!

3 sets:
1) Squats/back squats x10 (option to hold some form of weight close to chest)
2) Side lunges x15/side (option to hold some form of weight close to chest)
3) Reverse flies x10 (grab a waterbottle or pop can for weights if you don’t have any)
2 sets:
1) Side plank 45sec/side
2) Front plank 30sec

#cantwontstop 

By |2021-05-02T11:19:48+00:00May 2nd, 2021|H+P Events, Latest Articles, Latest News|