Big city tri supporting Workouts for the Week of September 9th.

Coaches Note: The weekly workouts are released on Monday afternoon or Tuesday morning. Every week, it consists of three separate workouts: 1 swim workout and 2 biking or running workouts. The workouts are designed to be done in addition to the weekly structured BCT training and not in place of. When prioritizing the workouts, try to get in at least 1 of the bike/run workouts and 1 swim workout. If you don’t have access to the pool, then do both the bike/run workouts if possible! If you can only pick one of the workouts, pick the swim workout unless it is specifically called out to prioritize the bike/run one.  

Weekly Note: There are two variables to consider with respect to this week. The first is that many of our athletes are racing in the Toughkids Race on Saturday. The second is that many of our athletes have not been consistently training through the summer (that’s okay!). When considering how to scale up and down the workouts, think about what's safe & realistic. Last note, during September, October, and November (initially), most of our workouts will purely focus on running. That’s because we spend most of the fall/early winter biking - while we have the benefit of daylight. 

Swim Workout: We do a significant amount of technical work early in the season, this session will help athletes further that work while developing the aerobic engine safely that swimming helps so much with. We begin focusing on a distance of about 2000 yards, before building up to distances that are closer to 3k (or 4k for our advanced swimmers). 

1. Warm up of:

1. 150 swim, 150 kick

2. 100 swim, 100 kick

3. 50 swim, 50 kick (600 total), done at a comfortable pace. 

2. Single arm catch up swimming

1. 8 x 50 broken up as (25 holding one arm out in front, and freestyle with the other arm, then 25 easy swim), rest 20 seconds, then the same using the other arm. 

3. Mainset:

1. 200 swim @ 6 out of 10 effort, 30 seconds rest.

2. 8 x 25 @ 9 ouf of 10 effort 10 seconds rest between each, 1 minute rest after eight. Focus on over kicking

3. 200 swim @ 6 out of 10 effort, 30 seconds rest.

4. 8 x 25 @ 9 ouf of 10 effort 10 seconds rest between each, 1 minute rest after eight. Focus on over kicking

5. 200 swim @ 6 out of 10 effort, 30 seconds rest.

4. Finish with:

1. Extended 5 to 10 minute kick easy if time. 

Bike/Run Workouts #1 & #2: Our run workouts are identical this week with a focus just getting used to running again. If racing on Saturday the 14th, make sure to execute the warmup transitions. 

1. Warm up with 5 transitions, start running w/the bike, mount the bike (flying mount or step over), take a few easy pedals, dismount the bike, and run 10 steps. Repeat 5x. 

2. EASY, EASY, EASY jog at conversational pace (RPE 2-3 out of 10) for 20 minutes. At the 10 minute mark, throw in a 10 to 20 seconds sprint (10 out of 10 effort) to get the neuromuscular system firing. Keep it easy through the final 10 minutes.