W.O.D.: Tempo | Time Trial
CFE STRENGTH & CONDITIONING WOD: Rest Day
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (SUN): 1600m @ 85% race pace
Bike (SUN): 20M @ 85% race pace
Run (SUN): 10M @ 85% race pace
Row (SUN): 10k @ 85% race pace
Ruck (SUN): 12M @ 85% required pace, 55# Ruck/Boots/Utes
Post sport and time to comments.
Swim (SAT or LI): 1200m TT
Bike (SUN): 15M @ 85% 12M TT pace
Run (OFF): OFF
Post sport and time to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
on Sunday, February 23, 2014 at 01:52 am
Sprint TriRace summary of my second sprint tri:
Training: I've documented my training here over the last 2 weeks so you can go back and have a look (if you really want), but a quick summary: Wendler 5/3/1 strength (bench, squat, press, deadlift) with an oly lifting day. Assistant work after each wendler session. No metcons (my metcons are good, so I need to work on my weaknesses), Endurance wods, Swim: SI, LI and TT, bike: LI and TT. No running wods (need to work on weaknesses)
Sprint Tri (750m, 20km, 5km):
Swim: 15:43. Compared to my first, felt really good and still struggled to keep to the course but it wasn't as bad as my first one. Got out of the water and wasn't disorientated at all.
Bike: Really hard bike course, lots of steep hills. Could tell who didn't do squats as when we went up the hills I'd overtake them. My weakest leg, definitely need to work on this.
Run: My strongest leg, great run course, flat, no wind. Overtook many people on this and improved my position well.
Overall time: 1.24.58. 34th overall. Which is good considering I got 77th overall in my first Sprint.
Rest for a few days, then turn my attention to Olympic distance, got two of them before a HIM.
on Sunday, February 23, 2014 at 06:18 am
2/23/14 WODTT/Interval bike this morning. 15 min. Warm-Up (Spin, 2 x 1 Leg Drills, Pace Increase), 45 min. TT/10 rec. 3 x 9 min.(5K)/5 rec. Intervals. Did these as climbs because the TT I did was all flat. 12 min. Cool-Down.
Did some dynamic stretching for mobility and I'm getting a massage later on so that should help recovery and back a lot.
on Sunday, February 23, 2014 at 10:52 am
1402231200m swim TT 31:45
on Sunday, February 23, 2014 at 11:50 am
WOD 2/2310 mile run - 1:12
on Sunday, February 23, 2014 at 04:31 pm
Re: Sprint TriCongrats on the finish Tim! Your getting a lot stronger. You might want to get Brian Mackenzie's book: Power, Speed, Endurance (if you haven't already) It has a lot of information in it that can help you with swimming and biking. Again, congrats, and I look forward to seeing more positive results from you.
on Sunday, February 23, 2014 at 05:35 pm
Sprint TriThanks Brad, got his book, also got Ramanovs books as well, Hoping my swim and bike benefit from his teachings. Best thing I took away from PSE is to treat each sport as a skill first, rather than just hammer away at the distance.
Hope your injuries are getting better. Next tri is on 29th of March. 1.5km, 60km, 10km.