Week 6
WEEK 6 - FOCUS OF THE WEEK: TUNING INTO YOUR FEMALE PHYSIOLOGY
Welcome to Week 6 of our Her Sports Malibu Triathlon journey! This week, we emphasize understanding and aligning with your distinct female physiology.
The Significance:
Grasping and synchronizing with your menstrual cycle is vital. It influences energy dynamics, performance potential, and recuperation. By consistently monitoring your cycle, you can shape your training to maximize outcomes and synchronize with your body's innate patterns.
Nourishment for Hormonal Equilibrium:
Your dietary choices critically underpin hormonal health. This week, center your attention on ensuring a rich intake of vital nutrients, especially those essential for hormonal harmony. Proper nourishment guarantees your body can manage the rigors of training.
Tackling REDs:
REDs (Relative Energy Deficiency in Sport) is a pressing concern that previously went by the term "female triad". It covers issues like limited energy resources, menstrual inconsistencies, and compromised bone health. This week, our dialogue will revolve around measures to curb the risk of REDs. Emphasizing a nutritious diet, ample rest, and recognizing overtraining indicators are crucial.
Cherish Your Unique Power:
Aligning with your female physiology means acknowledging and leveraging your distinct strengths and challenges. Heed your body's signals, recalibrate your regimen when necessary, and applaud the tenacity that emanates from comprehending and catering to your bodily demands.
Embarking on a Learning Odyssey:
This week, immerse yourself in the fascinating world of female physiology in the context of training. By documenting your cycle, we'll empower each other with actionable insights, setting the stage for a balanced and potent training routine, elevating our stature as athletes.
A Primer on a 28 day Menstrual Cycle Stages:
Menstrual Phase (Days 1-5): The phase of menstrual bleeding.
Follicular Phase (Days 1-14): The build-up to ovulation, with rising estrogen levels and an uptick in energy.
Ovulation (Day 14): The egg's release from an ovary, marked by peak energy and strength.
Luteal Phase (Days 15-28): The post-ovulation period where progesterone dominates. If no fertilization happens, the cycle concludes with menstruation.
Hormone-Friendly Dietary Recommendations:
Menstrual Phase: Prioritize iron-packed foods and vitamin C sources for optimal iron assimilation.
Follicular Phase: Protein and zinc-rich foods are ideal, complemented by fresh fruits and vegetables.
Ovulation: Capitalize on antioxidant-laden options.
Luteal Phase: Combat PMS with magnesium, vitamin B6, and omega-3s while moderating caffeine and sugars.
Athlete's Daily Monitoring Task:
Record the following daily to gain insights into your cycle's influence on training:
Cycle Day
Mood Metrics
Dietary Choices
Sleep Patterns
Training Feedback
By month-end, you'll grasp the intricate dance between your cycle and training rhythm, guiding you to refine your training approach and provide your body precisely what it requires.
Remember, individuality is the essence. Tailored strategies resonate best. Understand YOUR body, respond to its cues, and evolve. Your menstrual cycle isn't a challenge but a strategic tool to heighten your training prowess.
DAY 1
SWIM
Total KM’s 1.5km
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
4x200m @ :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 & 4th 50 is strongest with same stroke count
COOL DOWN
200m easy @ level 2-3
DAY 2
SPIN INTO STRONG SPEED
WARM UP AT HOME
10 MINUTE MOBILITY AND FOAM ROLL
RIDE
30 minutes easy pace @ level 3-4
RUNNING WARM UP
5-10 MINUTE WARM UP @ LEVEL 4 TO A HILL OR STAIRS
THEN
1 MINUTE @ LEVEL 8 [UP HILL]
1 MINUTE @ LEVEL 2 [DOWN HILL]
Rounds: 12
COOL DOWN
5-10 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
30-45 minute RUN @ level 3-4
20 minute Ocean Swim @ level 3-4
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 ocean and on the run.
DAY 4
HER BANDED STRENGTH & STRIDES
HER STRENGTH FIRST!
VIDEO here
STRIDES - 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 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)
5 MINUTES COOL DOWN @ 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 5
HER MOBILITY & ACTIVE RECOVERY
WARM UP
18 MINUTE 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 6 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 12 minute swim, broken up into 2-3 ins and outs. Get your heart rate up and practice your transition from swim to bike.
RIDE:
15-17 MILES or 60 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:
1.2km or 25 minute swim, broken up into 3 ins and outs. Get your heart rate up and practice your transition from swim to bike.
RIDE:
80-90 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:
7km @ 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.