Week 2
WEEK 2: GET TO KNOW YOUR SQUAD
Welcome to Week 2 of your incredible 10-week journey towards the Malibu triathlon! This week, we'll be focusing on a very important aspect of the training experience - getting to know your squad and building a strong team bond.
FOCUS OF THE WEEK: PRIME TO BUILD PHASE
During Week 2, our main emphasis will be on continuing to prime our bodies for the exciting challenges that lie ahead. The prime to build phase is essential as it sets the foundation for the upcoming training loads and intensities. By gradually acclimatizing ourselves to the training demands, we ensure a smoother transition into the more intense phases of our program.
TRAINING INTENSITIES:
LEVEL 1-3 - Easy Pace (Base Building):
During these sessions, we'll maintain an easy pace, focusing on building a strong base for our overall fitness. This will enhance our endurance and lay the groundwork for the weeks to come.
LEVEL 4-5 - Moderate Effort:
Moderate workouts challenge us a bit more, pushing our capabilities without overexertion. This level of effort allows for steady progress and prepares us for higher intensity training in the future.
LEVEL 6 - Goal Race Effort:
This level involves pushing ourselves to a pace similar to our goal race effort. It helps us familiarize ourselves with the intensity we'll need to sustain during the competition.
LEVEL 7-8 - Threshold:
Training at this intensity pushes us to our threshold, the point just before exhaustion. It helps increase our anaerobic capacity and enhances our race-day performance.
LEVEL 9-10 - Strong Speed (Top End Speed):
At this level, we tap into our top-end speed, improving our ability to sprint and surge during the race when needed.
WHY GETTING TO KNOW YOUR SQUAD MATTERS:
Triathlon is not just an individual sport; it's a team effort. Building strong relationships with your teammates fosters a supportive and motivating environment. Together, we'll share challenges, successes, and inspire each other to reach new heights. Embracing this camaraderie will empower us to push beyond our limits and achieve extraordinary results.
Let's keep supporting one another, stay dedicated, and make the most of Week 2. Our collective journey is just beginning, and there are incredible accomplishments awaiting us. Keep that team spirit alive in the whatsapp group, socials and in person, and let's go all out for a remarkable week ahead!
DAY 1
BASE DAY
Duration: 45 minutes
Intensity: Level 3
Type: Run or Ride
Today's focus is on building a strong foundation by emphasizing the importance of a base day.
Why Building a Base is Important:
Building a solid base is a critical component of any successful triathlon training program. The base phase sets the groundwork for your entire training journey and is designed to increase your endurance and aerobic capacity.
Easy Miles Build the Foundation:
The 45-minute ride or run at Level 3 is designed to accumulate "easy miles." These easy miles play a pivotal role in developing your aerobic fitness and overall stamina. By training at a manageable intensity, you allow your body to adapt and recover effectively, which ultimately helps you handle more challenging workouts in the future. Think of these easy miles as laying the foundation for your upcoming speed sessions and the rest of the training program.
NOTE
To ensure accurate tracking of your progress, we encourage you to use either the Nike Running Club app or Strava. These apps will help you measure your distance and record your times throughout the 45-minute base session.
DAY 2
STRONG SPEED
HIT PLAY ON AN AUDIO GUIDED RUN WITH COACH BEC!
FIND THE SPICY SPEED II SESSION (23 minutes) HERE OR ON NRC APP
THE WORKOUT
10-15 MINUTE WARM UP @ LEVEL2-3
THEN
HIT YOUR TOP END SPEED WITH
20 SECONDS @ LEVEL 9
10 SECONDS STAND STILL OR WALK
X 8 ROUNDS (4 MINUTES TOTAL)
3 MINUTE REST
THEN, DO IT AGAIN
HIT YOUR TOP END SPEED WITH
20 SECONDS @ LEVEL 9
10 SECONDS STAND STILL OR WALK
X 8 ROUNDS (4 MINUTES TOTAL)
THEN
5-10 MINUTES @ LEVEL 2
NOTE
Top end speed running through high-intensity intervals activates the anaerobic system, enhances muscle adaptations for improved power and speed, increases lactic acid tolerance, provides cardiovascular benefits, improves neuromuscular coordination, and enhances race performance by sustaining speed when fatigued.
Let’s embrace this little top end speed challenge with a smile – you've got this!
DAY 3
HER STRENGTH & SWIM
SWIM SESSION
Phase 1: Workout 2
Total Yardage: 1250
Warm Up
4x25 Choice @ :45 second interval, ½ lap fast, ½ lap smooth
Main Set Pyramid
50 + 100 + 150 + 200 + 150 + 100 + 50 @ :20 rest between each distance, all freestyle
2nd ½ of each distance is strong (Example 150 = 75 smooth + 75 strong)
Cool down
200m easy
STRENGTH HERE
Prepare yourself for a dynamic strength training session designed specifically to benefit both runners and triathletes! Grab your mat, water bottle, and resistance bands to get ready for this “fun and effective workout.
NOTE
Using a resistance bands, sliders and weights in this workout will help target key muscle groups crucial for running and triathlon performance. Strengthening these areas can enhance your running form, boost power on the bike, and improve swim stroke efficiency. Get ready to challenge yourself and build the strength you need to excel in both disciplines. Let's give it our all and make every rep count! Click HERE to start your workout.
DAY 4
ACTIVE RECOVERY
Duration: 40 minutes
Intensity: Level 2
Today's focus is all about giving your body the chance to recover and rejuvenate.
Choose between cycling or swimming for this session; the goal is to move at a low intensity for 40 minutes. Embrace this opportunity to let your muscles unwind and promote efficient recovery.
By engaging in this low-intensity activity, you promote blood flow to tired muscles, flush out metabolic waste, and aid in muscle repair. This active recovery will leave you feeling refreshed and ready for your next workout.
DAY 5
SWIM & MOBILITY
SWIM SESSION
Phase 1: Workout 3
Total Yardage: 1400
Warm Up
50 + 100 + 150 + 100 + 50 @ :15 rest between each distance, all freestyle
4 x 25 Choice @ :45 second interval, ½ lap fast, ½ lap smooth
Main Set Pyramid
2 rounds of
25 + 50 + 75 + 100 + 75 + 50 + 25 @ :20 rest between each distance, all freestyle
2nd ½ of each distance is strong (Example 50 = 25 smooth + 25 strong)
Cool down
200m
MOBILITY HERE
Get ready to boost your flexibility and improve your range of motion with this essential mobility session! Grab your HER ball, golf ball, or tennis ball, and let's meet on the mat for some much-needed mobility work.
Note
Using the HER ball, golf ball, or tennis ball will help target specific areas and release tension for better overall mobility. So, get excited, bring your energy, and let's dive into this session together! Your body will thank you for the care and attention it's about to receive
DAY 6
ENDURANCE DAY
RIDE
45 MINUTES @ LEVEL 3 w/ 8 x 45 second pushes @ level 6
RUN
10 MIN WARM UP @ LEVEL 2
10-15 MINUTES @ LEVEL 6
10 MIN COOL DOWN @ LEVEL 2
DESCRIPTION:
RIDE
During the first phase, you'll embark on a 45-minute cycling challenge at Level 3, engaging your muscles and building endurance. Within this ride, you'll find 6 exciting 45-second pushes at Level 6, giving it your all and feeling the rush of intensity.
RUN
Now it's time to transition into the running phase. Start with a 10-minute warm-up at Level 2-3, gently preparing your body for what's to come. If transitioning from the bike, you'll experience the "jelly legs" sensation, but don't worry; with practice, it'll get easier.
During the 10-15 minute effort, push your running capabilities to a level 6, as if you were in a race. Increase the intensity while maintaining control and focus.
Conclude with a 10-minute cool-down run at Level 2, allowing your heart rate to gradually come down and promoting a graceful recovery.
This Ride to Run session is designed to challenge you, elevate your cardiovascular endurance, and enhance your overall performance.
Enjoy :)
DAY 7
REST DAY
Today is all about embracing the art of recovery and self-care as we near the end of the Prime to Build phase in our 10-week Malibu Triathlon program. It's a well-deserved chance to let your body and mind rest, allowing them to heal and prepare for the exciting challenges that await you.
Use this time to pamper yourself with gentle activities like walking, stretching, or a leisurely swim. These low-impact activities will keep you active while giving your muscles the chance to recover and rejuvenate. I personally like to do THIS week 2 yoga session (give it a try if you’re up for the flow) and take a relaxing bath.
Tomorrow, we'll embark on the next phase of our training, refreshed and ready to take on new challenges. Enjoy this rest day, knowing that every moment of self-care contributes to your success in the upcoming weeks.