I wanted to share some of my favorite workouts with you today. As most of you know, I’ve been training in three disciplines – swim, bike and run – to get ready for three different races – marathon, duathlon and triathlon. Most weeks have been pretty grueling but, I love every minute. Right now, I’m days away from the NJ Long Branch Marathon so, while in taper mode, I’ve been daydreaming about all my hard efforts.
Mental game is huge on race day. The more I think about all the hard work that will lead me to the start, the more prepared I will be when things inevitably
start to suck get really challenging in the race.
Here are my favorite swim, bike and run workouts from the past three months:
15 miles with 4,4,4
2 mile warm up
4 miles @ Marathon Pace
4 miles @ Half Marathon Pace
4 miles @ Almost Tempo
1 mile cool down
For this effort, I found the flattest stretch of 2 miles of road possible. I did the entire workout in 2 mile increments and was mentally able to break it down into manageable segments. Unfortunately for me, the day I did this was pretty windy and there were a few uphill sections, but afterward I felt like I could conquer the marathon.
Mind and Body Lessons:
1. You lean how to feel your marathon target pace and how to hold it: I tried to keep it without looking at my watch
2. Maintain a pace you don’t think you can for the last four miles of a very challenging workout: This will be a huge advantage when you have tired legs for the last 6.2 miles!…at least I’m hoping for that!
BIKE (on a trainer or spin bike)
Warm-up: 15 minutes total done as:
5 minutes easy, cadence > 90rpm | 5 min of 30 second alternations between 100 and 80rpm | 5 min at 95+rpm
Main Set: Each set is done at a gear which allows cadence of 65-70rpm in specified heart rate zone:
Set 1: 3 x 2 min Z2-Z3, 1 min rest between, sitting in easy gear
Set 2: 3 x 2 min Z2-Z3, 1 min rest between, standing in big gear
Set 3: 3 x 2 min Z2-Z3, 1 min rest between, sitting in big gear
Cool down: 5 minutes easy
I was pretty cocky going into this ride, thinking it wouldn’t be that hard. I was seriously wrong. It was a very hard effort and I was dripping sweat when I was finished. Of course, I did a 40-minute strength training workout just before swaggering over to the bike. #KnockedDownAFewPegs
Mind and Body Lesson:
Don’t get cocky! The rides I will be competing in are hilly and long…and then I have to run afterward. I need to stay focused and think about my effort on the bike and not jump ahead (in my mind) to the run.
Warm-up: 300 swim with good form, 4 x 25 descending
5 x 100 fast, 10 second rest intervals
3 x 500 done as 250 moderate, 250 hard, 30 second rest intervals
4 x 50 pull, 15 second rest intervals
Cool down: 200 swim with alternating stroke
Total: 2800 yards
When I was able to hold the 100s with only 10 seconds of rest in between sets, I knew I was finally gaining endurance in the water! This was a real eye opening workout for me.
Mind and Body Lessons:
If you don’t push yourself, you don’t know if you can do it. Lose the fear and just go for it. If you fail, hopefully the lifeguards will rescue you.
Seriously though, this is one of the reasons I need a coach when it comes to swimming. I have a fear of the open water and really pushing the limits when it comes to the swim in a race. These kinds of workouts have built my confidence along with my endurance and I would have never done something like this unless CRS
made me told me to.
What are your favorite workouts?
What do you do that scares you?