Week 7
Focus of the Week: Week 7 - Harnessing Inner Strength
Welcome to Week 7 of the 10-week Malibu Triathlon program. We've come a long way together and this is our peak training week. This means it's not just a physical test, but a mental one too. With the culmination of our efforts just around the corner, it's important to channel our inner strengths, tap into our core motivations, and reignite our confidence.
Your Challenge: Dig Deep
Every one of us has unique drivers that make us feel alive, invincible, and ready to tackle any challenge. This week, I challenge you to reflect and identify those personal pillars of strength.
The Task: Write down five things that make you feel strong, confident, and motivated. Here's how you can approach it:
Reflection: Set aside 20 minutes of quiet time. This can be early in the morning before your training, during a break, or before bedtime. Find a peaceful place, free of distractions.
Visualization: Close your eyes and imagine a time when you felt at your peak – strong, confident, and driven. What were the factors that contributed to that feeling?
Journaling: Take out a notebook or a piece of paper. Start noting down the feelings, the stimuli, or the memories that give you strength. They can be related to training, personal achievements, supportive people in your life, or even affirmations you tell yourself.
Revisit and Refine: Over the week, keep this list close. Revisit it, refine it, and feel free to add to it.
Apply to Training: Before each training session this week, read out your list. Let it fuel your workouts. Let it be the voice in your head when you feel like giving up.
Why This Matters?
Knowing your 'why' and recognizing what makes you tick can be a powerful tool. On the days when training gets tough or life throws a curveball, these core motivators can be your anchor.
Remember, our physical strength is deeply intertwined with our mental strength. By understanding and leveraging what makes you feel strong and confident, you can push past perceived limits.
DAY 1
BASE DAY (RIDE OR SWIM)
Duration: 40-60 minutes
Intensity: Level 3
Today's focus is all about building a strong foundation for your training. This easy swim or ride will set you up for the week.
Session:
Hop on your bike or jump in the water and embark on a 40-60 minute ride or swim at Level 3-4 intensity. During this session, strive to cover as many miles as possible while maintaining a steady effort.
DAY 2
STRONG SPEED & STRENGTH
STRONG SPEED SESSION:
WARM UP
10 MINUTE MOBILITY AND FOAM ROLL
10 MINUTE WARM UP @ LEVEL 2 TO A HILL OR STAIRS
THEN
90 seconds @ LEVEL 8 [UP Stairs]
90 seconds recovery @ LEVEL 2 [DOWN stairs]
Rounds: 8-10
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!
PM SESSION - HER STRENGTH
RECOMMENDED EQUIPMENT
· Band
· Dumbells or some sort of weight.
· Bench or chair for step up
STRENGTH WORKOUT
VIDEO HERE
Mobility
Walking lunge with reach
Walk outs
Hamstring sweeps
Activation
Band taps to squats
Banded walks
Main set
8-10 reps x 3 sets
A1 step up
A2 Lunge (band catch)
B1 Dead lift
B2 Box jump
C1 power push up
C2 Leg lowers
Cool down
Lower back stretch
Laying glute stretch
Child’s pose
EXTRA CORE
20 X BICYCLE
20 X LACE TOUCH
20 X HIGH PLANK WITH TAPS
Rounds: 4
DAY 3
BASE SESSION
45-60 minute Cycle @ 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 & CYCLING HILL SPRINTS
HER Band workout first!
Before starting the cycling session, make sure to engage in the HER Band workout to activate and strengthen your core, legs, and upper body muscles. Resistance bands are excellent tools for targeting stabilizer muscles, which are essential for maintaining balance and improving athletic performance.
VIDEO HERE
CYCLING HILL SPRINTS
This workout aims to build your cycling strength and stamina. The intervals of high intensity followed by recovery simulate the challenges of cycling uphill during a triathlon and help train your body to recover quickly after strenuous effort.
THE WORKOUT
10 MINUTE WARM UP @ LEVEL2-3
THEN
HIT YOUR TOP END SPEED WITH
2 MINUTES @ LEVEL 8
2 MINUTES @ LEVEL 3
X 8-10 ROUNDS (32-40 MINUTES TOTAL)
Cooldown
10 MINUTES @ LEVEL 2
NOTE
Maintaining good posture during cycling is pivotal to ensure efficiency, stamina, and optimal power delivery. Keep your spine neutral to avoid long-term injuries from an overly arched or hunched back. Shoulders should be relaxed and lowered, preventing tension that can lead to pain. Grip the handlebars such that wrists align with forearms, avoiding excessive pressure which can cause numbness. Ensure your hips are squarely on the saddle to prevent imbalances, and aim for a smooth pedal stroke to optimize the workout and reduce knee strain. Your comfort on the bike is equally vital: a well-positioned saddle prevents knee strain; the ball of your foot should align with the pedal spindle to maximize power; wear padded cycling shorts for longer rides to reduce soreness, and ensure your shoes are well-fitted. If discomfort persists, consider a professional bike fit—a slight adjustment can greatly improve comfort. By valuing posture and comfort, you'll bolster performance and make your training both enjoyable and free from injury.
DAY 5
HER MOBILITY
WARM UP
18 MINUTE MOBILITY HERE
DAY 6
ENDURANCE DAY
Welcome to Endurance Day, Week 7 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:
3 x 400m ins and outs, totalling 1.2km swim.
RIDE:
20 MILES @ Level 4-7
Incorporate 4 bursts lasting 3 minutes each at Intensity Level 7. Maintain a consistent speed and integrate these bursts approximately every 3-4 miles.
RUN:
30 minutes at intensity levels 3-7, with 3 x 1km efforts at level 7. Rest for 2-3 minutes between efforts.
Let’s do this immediately after cycling. Transitioning directly from the bike to the run helps simulate race conditions, teaching our bodies to adjust swiftly between disciplines.
Within this session, integrate three 1km bursts at level 7 with 2 minutes rest between sets. The reason for incorporating these high-intensity efforts during our peak week of training for the Malibu Triathlon is to sharpen our speed, boost our anaerobic capabilities, and ensure we're prepared to tackle the challenging paces come race day. These fast-paced efforts mimic the demands of race intensity, enabling our bodies to adapt and respond effectively when it matters most.
MALIBU TRI OLYMPIC DISTANCE (1.5KM SWIM, 40KM BIKE, 10KM RUN)
OCEAN SWIM:
4 x 400m ins and outs, totalling 1.6km swim.
RIDE:
25 MILES @ Level 4-7
Incorporate 4 bursts lasting 3 minutes each at Intensity Level 7. Maintain a consistent speed and integrate these bursts approximately every 3-4 miles.
RUN:
40 minutes at intensity levels 3-7, with 4 x 1km efforts at level 7. Rest for 2-3 minutes between efforts.
Let’s do this immediately after cycling. Transitioning directly from the bike to the run helps simulate race conditions, teaching our bodies to adjust swiftly between disciplines.
Within this session, integrate three 1km bursts at level 7 with 2 minutes rest between sets. The reason for incorporating these high-intensity efforts during our peak week of training for the Malibu Triathlon is to sharpen our speed, boost our anaerobic capabilities, and ensure we're prepared to tackle the challenging paces come race day. These fast-paced efforts mimic the demands of race intensity, enabling our bodies to adapt and respond effectively when it matters most.