Week 4
WEEK 4 - HER SPORTS MALIBU TRIATHLON PROGRAM
FOCUS OF THE WEEK: TIME TO OWN IT!
Welcome to Week 4 of our 12-week Malibu Triathlon program! This week is all about embracing your journey and taking full ownership of your growth.
Training is a powerful journey of transformation for both the mind and body. As race day draws nearer, my aim is to see each of you at the starting line as an enhanced version of yourselves. To achieve this, it's time to truly own your progress.
Here's the plan for the week:
Embrace Individuality: Let go of comparisons and focus on your own journey. Your progress is unique, and every step forward is a testament to your dedication.
Own Every Session: Whether it's a run, a ride, or any other session, give it your all. Show up fully, be present, and own every moment of training.
Adapt and Prioritize: Your body's needs are paramount. If it means switching a run for a ride, prioritizing extra sleep, or using your rest day for meal prep, make choices that enhance your well-being.
Remember, listening to your body is key. Providing it with the care it requires ensures you excel in this week's training. If you have any queries or concerns, please don't hesitate to reach out.
Keep pushing forward, owning your journey, and embracing every opportunity to grow.
xx Bec
Let’s keep referencing this training level chart to help you understand the training session efforts:
LEVEL 1- 3
EASY RUNS/RECOVERY
LEVEL 4-5
MODERATE
LEVEL 6
GOAL RACE EFFORT
LEVEL 7-8
THRESHOLD
LEVEL 9-10
STRONG SPEED
[AKA ALL OUT SPRINT]
DAY 1
BASE DAY (RIDE OR RUN)
Duration: 40-60 minutes
Intensity: Level 3-4
Today's focus is all about building a strong foundation for your training.
RIDE:
Hop on your bike or running shoes and embark on a 40-60 minute ride or run at Level 3-4 intensity. During this session, strive to cover as many miles as possible while maintaining a steady effort.
Why Base Miles Matter:
These base miles play a crucial role in establishing the groundwork for your upcoming workouts. They enhance your endurance and cardiovascular fitness, setting you up for success as the training program progresses.
Embrace the Challenge:
As you pedal, embrace the challenge and stay committed to the process. Each pedal stroke brings you closer to your goals, and every mile covered reinforces your commitment to becoming a stronger triathlete.
DAY 2
STRONG SPEED + STRENGTH
HIT PLAY ON AN AUDIO GUIDED RUN WITH COACH BEC!
FIND THE SPICY SPEED II SESSION (23 minutes) HERE OR ON NRC APP
THE Strong speed 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
Training Note: Repeating Strength and Speed Sessions
You might have noticed that we're revisiting the top end speed workout and strength training. Why do we do this?
Top End Speed Repeats:
By repeating the top end speed running through high-intensity intervals, we continue to activate the anaerobic system, fostering muscle adaptations that amplify power and speed. These intervals also increase lactic acid tolerance, bestow cardiovascular benefits, and refine neuromuscular coordination. The payoff is evident: enhanced race performance by maintaining speed even during moments of fatigue.
Strength Training Repeats:
Repeating strength sessions contributes to the progressive development of muscular strength and endurance. With each repetition, we challenge and fortify muscle groups critical for overall performance. This consistent approach builds a solid foundation for improved performance across all triathlon disciplines.
Embrace the repetition as a pathway to mastery. Through consistent practice, we refine skills, bolster physiological responses, and ultimately excel in the dynamic world of triathlon.
PM SESSION - HER STRENGTH
Click the link HERE to join Bec for your strength session.
Strength Training Repeats:
Repeating strength sessions contributes to the progressive development of muscular strength and endurance. With each repetition, we challenge and fortify muscle groups critical for overall performance. This consistent approach builds a solid foundation for improved performance across all triathlon disciplines.
Embrace the repetition as a pathway to mastery. Through consistent practice, we refine skills, bolster physiological responses, and ultimately excel in the dynamic world of triathlon.
Day 3
SWIM & MOBILITY
SWIM SESSION
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
3 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.
DAY 4
HER HIIT + SPEED RUN
Speed Run:
10-minute Warm-up
Main Set 1:
40 seconds @ Level 8-9 (High Intensity)
20 seconds @ Level 2 (Recovery)
Repeat for 5 rounds
Active Recovery:
5 minutes @ Level 3 (Moderate Intensity)
Main Set 2:
40 seconds @ Level 8-9 (High Intensity)
20 seconds @ Level 2 (Recovery)
Repeat for 5 rounds
Cool Down:
10-minute Cool down
HER HIIT: HERE
Follow this dynamic HIIT routine by watching the video link HERE. The routine includes 6 exercises performed back to back for 4 rounds with 30 seconds of rest between rounds.
COMPLEX ROUTINE:
Straight Leg Deadlift
Bent Over Row
Front Rack Squat
Reverse Lunge With a Bicep Curl
Weighted Burpee
30 seconds Rest
Rounds: 4
This combined HIIT + Speed session is designed to challenge and elevate your performance for the Malibu Triathlon. Embrace the intensity and push yourself to new limits. Stay focused, keep up the great work, and let's make every moment count in pursuit of your triathlon goals!
You're doing an amazing job - keep pushing forward and thriving!
DAY 5
ACTIVE RECOVERY + YOGA
Duration: 45 minutes
Intensity: Level 2
Today's focus is on active recovery, allowing your body to recharge and rejuvenate.
Choose between cycling, hiking/jog, or swimming for this session - the goal is to keep your body moving at a low intensity for 45-60 minutes.
Engaging in this gentle, low-impact activity promotes blood flow to tired muscles, flushes out metabolic waste, and aids in muscle repair. It also helps prevent stiffness and prepares your body for the upcoming training sessions.
Enjoy this active recovery as a chance to give your hard-working muscles some well-deserved care. Embrace the opportunity to recharge and restore, setting the stage for optimal performance in your future workouts.
YOGA HERE
Embrace the power of yoga and witness the positive impact it brings to your triathlon journey!
DAY 6
ENDURANCE DAY
Welcome to Endurance Day, Week 4 of our 10-week Malibu Triathlon program! Today's training will focus on two distances - the Malibu Tri Classic and the Malibu Tri Olympic.
MALIBU TRI CLASSIC DISTANCE (.5M SWIM, 17M BIKE, 4M RUN)
OCEAN SWIM:
1km or 20-30 minute swim, broken up into 2-3 ins and outs.
RIDE:
60-90 minutes @ Level 4
6 x 2-minute pushes @ Level 6
MALIBU TRI OLYMPIC DISTANCE (1.5KM SWIM, 40KM BIKE, 10KM RUN)
OCEAN SWIM:
1km or 20-30 minute swim, broken up into 2-3 ins and outs.
RIDE:
90 minutes @ Level 4
6 x 2-minute pushes @ Level 6
NOTE:
Embrace this Endurance Day as an opportunity to build the stamina needed for your upcoming challenges. Whether you're preparing for the Malibu Tri Classic or the Malibu Tri Olympic, these sessions will help you go the distance with confidence.
Focus on maintaining steady effort levels during the swim and run, and don't forget to take advantage of the pushes at Level 6. These intervals will enhance your performance and boost your speed and power.