Workout of the Week 12/29/2010

Well we've shared a swim, bike, and run workout thus far.  And seeing as many of us are triathletes one of the most crucial parts of training are those brick sessions.  You may have a killer bike split in a race, but if you fall apart on the run was that effort on the bike correct?  Since we are in December/January the following aerobic workout is a great way to mix things up.  (this should probably be done indoors with a trainer and treadmill, at the gym with a bike and treadmill...but if you prefer take to the streets, just be careful!)  Make sure you're prepared for this workout...having your bike set up, treadmill set up, running shoes ready, water ready...you get the picture.

Bike - 30 minutes

• 10 minutes warm up in a comfortable gear
• Each 5 minutes after your initial warm up increase the effort by going to a smaller cog on the cassette.  (if you train with power add between 5-10 watts every 5 minutes)
• Continue to "drop" a gear until your 30 minutes are up, and QUICKLY transition to your running shoes.

Run - 20 minutes

• Take this run out hard, your legs should be warmed up, and in a race aren't you going to run hard?
• Stay with the pace, and if you're heart rate calms down where you want to increase your pace go for it.
• The key here is that you're running within seconds of getting off of your bike.  A transition of less than a minute would be ideal here!
• Now that your 20 minutes is up, get those running shoes off and right back to your bike.

Bike - 20 minutes

• To start back on the bike your heart rate should be elevated, keep it there by putting in a perceived effort of around 8 (on a scale to 10). 
• After 10 minutes at that level start to slowly cool down until the 20 minutes is up.

This workout should help you get more used to running off of the bike, and is a great way to keep that aerobic work going.  Have a happy and safe New Year and we can't wait to see everyone have an amazing 2011!!  Remember if you have a favorite workout keep sending them on in.

Workout of the Week 12/22

How about a swim workout? In my opinion this set goes by quick with the most difficult part being keeping track of the times in your head.

To start chose an interval that you can just make with 2 or 3 seconds rest for 25 yards. You will gain rest progressively as you add distance while still maintaining the original interval from the 25 at the start.

For the example below we will say 20 seconds allows you to complete 25 yards with 3 seconds rest. Just add in your time and give it a try.

25 on :20 seconds
50 on :40 seconds
75 on :60 seconds
100 on :80 seconds
125 on :100 seconds
150 on :120 seconds
175 on :140 seconds
200 on :160 seconds
225 on :180 seconds
250 on :200 seconds
250 on :200 seconds
225 on :180 seconds
200 on :160 seconds
175 on :140 seconds
150 on :120 seconds
125 on :100 seconds
100 on :80 seconds
75 on :60 seconds
50 on :40 seconds
25 on :20 seconds

The total distance for this as a main set would be 2750, you can add or subtract to meet the distance you are comfortable with. Give it a try, it is a bit challenging but goes quick.

Happy Holidays and looking forward to another great year from all the Endure It! athletes.

2011 Endure It! 2-Person Indoor Team Time Trial

Race #1 - Sunday February 6
Course: 12.48 miles. Mostly flat, with a couple rolling hills
Register Here

Race #2 - Sunday March 27
Course: 12.48 miles. Mostly flat, with a couple rolling hills (exact same course as Race #1)
Register Here

*The 3 Fastest Mens’ Teams will earn: $60 / $40 / $20
*The 3 Fastest Women’s Teams will earn: $60 / $40 / $20
*A New Course Record will earn: $100 and free entry to the March 27 race

All-Time Results Page

This Winter, back by popular demand, is Endure It’s unique team time trial series. The 5th annual race series features our custom TTT course, available exclusively at Endure It! this series is the only one of it’s kind. This is the same course as the previous 4 years. Find a partner for this tactical 2-person race of truth.

Teams of 2 will push off in a head to head showdown versus rival teams; and ultimately, the clock. Races will start in waves every hour, 4 teams to each wave. Drafting among teammates is enabled making for a strategic and tactical plan of attack... Literally!

The First wave will begin promptly at 7am. In order to stay on schedule 10 minutes will be allotted for warm up on the Computrainers prior to your race. However there is plenty of space, bring your own trainer if you desire a longer warm up. Tip: If you’re unfamiliar with drafting process on the Computrainer software, plan to arrive early enough as to view the prior race.

If you have been a frequent rider in this season’s CT classes you already know your threshold wattage. In the past, the most successful pairings are those who have a similar threshold numbers. If you are in need of a partner contact Dan (daniel.dziubski@gmail.com) he will play matchmaker.

Favorite Workout of the Week 12/16

Here is another fun running workout! Probably easiest done on a treadmill but could still be done outdoors.

Run 60 minutes
20 minute warm-up
5 minutes @ 10 K Pace/5 minutes easy
5 minutes @ 5K Pace/5 minutes easy
5 minutes @ Sub 5K Pace/5 minutes easy
10 Minute Cool

Enjoy and hope to see everyone tonight at Quigleys for the annual Endure It! holiday party!

Favorite Workout of the Week

As the Computrainer classes are in full swing at both the Naperville and Willowbrook stores here is one of my favorite sets from the last year.

The set below may look easy but when you add in the middle 30 minutes it is a bit more challenging then it may appear.

15 Min Warm Up
7 Min @ 70%
3 Min RI
8 Min @ 80%
2 Min RI
9 Min @ 90%
1 Min RI
10 Min @ Threshold
1 Min RI
9 Min @ 90%
2 Min RI
8 Min @ 80%
3 Min RI
7 Min @ 70%
Cool Down

Club Members Favorite Workouts

Ok, Ok I know this blog has been in hibernation more or less for the last few months but we have an idea that will change that!

We want to help you make it through the winter but give your workouts a new twist to keep things fresh. Starting today and at least once a week for the next couple of months we will be posting our club members favorite triathlon related workouts. This will be anything swim, bike or run related.

The first one is brought to you today by Michele Ahlman!

Running:

High intensity intervals on the treadmill, this is a very short but intense workout.
5-10 min warm up- seriously slow. Just getting the muscles warm
Jump off and increase the speed to 12 (whatever speed you feel conmfortable but challenged).
Jump on and run for 20 seconds
Jump off for 10 seconds. No more & no less
Do this as many times as you can handle.
15 min cool down

If you have your own favorite workout leave it in the comments and we will make sure to add it to the list.