Week 5
Week 5: FOCUS OF THE WEEK
KEEP MOVING FORWARD
Her Sports 10-Week Malibu Triathlon Training Program
Welcome triathletes to the pivotal Week 5! We've reached the halfway mark of our Malibu Triathlon training journey, and it's time to power through with unparalleled commitment. The road to the triathlon is as much about mental endurance as it is about physical stamina. This week, let's channel the spirit of KEEP MOVING FORWARD to propel us closer to that finish line.
We're not just training for a race; we're building a stronger, more resilient version of ourselves. So as we embark on this week's challenges, here are three pivotal steps to ensure we're optimizing our training:
Plan with Precision
Grab your calendar or diary and mark down your training sessions. By setting aside specific times and dates, you're making a promise to yourself. It's a visual representation of your commitment and serves as a daily reminder to stay focused and dedicated.
The Devil's in the Details
Every drill, every stretch, every lap counts. Whether it's the intricacies of your swimming technique or the way you transition between cycling and running, these smaller elements often make the most significant difference on race day. Don't let the hard work of the past four weeks go to waste. Value the little details in this week's sessions; they're the building blocks of your triathlon success.
Better Together
Training can sometimes feel isolating, especially as the intensity ramps up. So, why not make it a team effort? Call up a friend or a fellow Her Sports member from our program and set up a joint training session. Sharing the journey, the struggles, and the victories makes the process more enjoyable and motivational.
While the Malibu Triathlon might seem like a distant goal, remember that every step you take this week brings you closer to that glorious finish line. Let's harness the energy of Week 5, relish in our progress, and remind ourselves of the incredible journey we're on. Here's to another week of pushing our limits, breaking barriers, and moving forward with a smile!
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.
DAY 1
SWIM + YOGA
Total KM’s 1.4km
POOL SESSION
Warm Up
3x100 Free Swim @ level 3 effort breathe every 3rd stroke. 30 seconds rest between 100m.
Pre Main Set
6x50 Free Swim Distance Per Stroke (DPS) Count Strokes (goal is 13-16 strokes/lap). Swimming @ level 4 with 30 seconds rest between 50m efforts.
3x50 Free Swim build 1-3 holding stroke count. For each 50m, build your effort from level 4 to level 8. 30 second rest after each effort.
Main Set
4x150m @ :45 rest interval
1st 50 of each 150 is smooth distance per stroke
2nd 50 is a little stronger holding the same stroke count
3rd 50 is strongest with same stroke count
cool down
200m easy @ level 2-3
TIPS FOR DISTANCE PER STROKE
Emphasize a powerful pull- think about pulling yourself forward instead of pulling your arm to your leg
Emphasize powerful push offs and tight streamlines off each wall
Build your kick to move faster in the water
Keep head inline with the water so you can focus on swimming forward (floating) instead of swimming upward.
Why do lower stroke count?
It helps with injury prevention (less reps = less strain on shoulders)
Teaches a more efficient stroke (work smarter, not harder :) )
YOGA HERE
DAY 2
STRONG SPEED
WARM UP AT HOME
10 MINUTE MOBILITY AND FOAM ROLL
running warm up
10 MINUTE WARM UP @ LEVEL 2 TO A HILL OR STAIRS
THEN
1 MINUTE @ LEVEL 8 [UP HILL]
1 MINUTE @ LEVEL 2 [DOWN HILL]
Rounds: 10-12
COOL DOWN
10 MINUTE COOL DOWN @ LEVEL 2
NOTES
Find a lovely hill or set of stairs to hang out with :) With these sprints we are creating variety and intensity into our workouts. This will pay off, I promise! My goal for you during these sessions is to increase your anaerobic capacity, power, running economy, strength and speed. Enjoy!
DAY 3
BASE SESSION
60 minute pool swim or cycle @ level 4 with intervals
Objective
Base sessions are designed to build endurance and establish a strong foundational fitness level. Today's session will focus on both cardiovascular and muscular endurance, ensuring you become more efficient in the water or on the bike.
Level 4: This should feel like a steady, sustainable pace where you can hold a conversation without too much difficulty.
Make sure to hydrate before and after the session, especially if you're cycling.
Use this session to focus on form and technique, rather than just speed.
RECOMMENDED POOL SESSION
400m Warm-Up
Take it easy and focus on long, smooth strokes.
Use this time to get your body acclimated to the water and prepare for the main set.
200m Stroke Practice
Use this session to refine your stroke technique.
Focus on hand entry, rotation, and kick efficiency.
If you're not sure about your form, consider seeking feedback or watching some instructional videos.
main set
4 Rounds of:
100m Effort @ Level 6
This should feel challenging but not all-out. You're aiming for a pace you can maintain for the entire 100m without fading.
30 Seconds Rest
Use this time to catch your breath, but try not to remain completely stationary.
then
6-8 Rounds of:
50m Effort @ Level 7-8
This is a more intense effort. You should be breathing heavily by the end, and it might feel like a sprint towards the last few rounds.
20 Seconds Rest
Remember to focus on steady breathing.
cool down
400m Cool Down (Kick or Stroke):
The cooldown is essential for helping your body recover and reducing muscle soreness.
Opt for a kickboard if you choose to kick. This will target your lower body and give your arms a break.
If you choose to stroke, revert back to a relaxed pace, focusing again on smooth technique.
DAY 4
HER HIIT & STRIDES
HER HIIT: TABATA SETS FIRST!
VIDEO HERE
20 on, 10 off for 2 minutes, alternating between two movements. 60 second rest between sets
SET 1
Knee drive jump
Mountain climber
Rounds: 4
60 second rest
SET 2
Surfer Burpee
High plank shoulder taps
Rounds: 4
60 second rest
SET 3
Lunge jump with pulse
5 x 5 Bec Claps
Rounds: 4
60 second rest
THEN INTO STRIDES (we want to do these strides on fatigued legs)
STRIDES
WARM UP
10 MINUTE WARM UP @ LEVEL 3
THEN
20 SECOND SPRINT @ LEVEL 9
40 SECOND RECOVERY @ LEVEL 3
Rounds: 15
Cool Down
5-10 minute @ level 2 or walk
NOTE
Find a flat surface to run like a track or bike path. I want you to find your fast in these strides!
If you’re not running, do this session on a bike.
DAY 5
HER MOBILITY & ACTIVE RECOVERY
WARM UP
12 MIN HIP MOBILITY HERE
THEN
40 MINIUTES @ LEVEL 2
NOTES
This movement can be cycling, swimming, hiking or an easy run. I just want your body moving at a low intensity for 30-40 minutes. Do what feels good for the body.
DAY 6
ENDURANCE DAY
Welcome to Endurance Day, Week 5 of our 10-week Malibu Triathlon program! Today's training will separate our two distances - the Malibu Tri Classic and the Malibu Tri Olympic.
MALIBU TRI CLASSIC DISTANCE (.5M SWIM, 17M BIKE, 4M RUN)
OCEAN SWIM:
600m-800m or 10 minute swim, broken up into 2-3 ins and outs. Get your heart rate up and practice your transition from swim to bike.
RIDE:
45 minutes @ Level 4
with 4 x 2-minute HILL pushes @ Level 6. Work at a steady pace uphill. This is a good opportunity to practice your gears when climbing.
RUN:
5km @ level 5-6. Let’s run straight off the bike - this way we can practice transitioning from bike to run and get use to running on what I like to call “Bambi legs”.
MALIBU TRI OLYMPIC DISTANCE (1.5KM SWIM, 40KM BIKE, 10KM RUN)
OCEAN SWIM:
1km or 20 minute swim, broken up into 3 ins and outs. Get your heart rate up and practice your transition from swim to bike.
RIDE:
60-80 minutes @ Level 4
with 4 x 2-minute HILL pushes @ Level 6. Work at a steady pace uphill. This is a good opportunity to practice your gears when climbing.
RUN:
6km @ level 5-6. Let’s run straight off the bike - this way we can practice transitioning from bike to run and get use to running on what I like to call “Bambi legs”.
NOTE:
Focus on maintaining steady effort levels during the swim, bike and run, and don't forget to take advantage of the pushes at Level 5-6. These efforts will enhance your performance and boost your ability to comfortably handle your goal race pace.