Week 8
Week 8 Focus: Understanding the Sharpening Phase
As you transition into the sharpening phase this week, the goal is to hone your performance to attain peak efficiency. Now is the time to chisel and fine-tune the efforts and training accumulated over the past seven weeks, preparing yourself for the final concerted effort before embarking on the tapering phase.
This week, the essence lies in ramping up the intensity. Despite the potential reduction in the duration of your workouts, expect an elevation in their intensity. This strategy is designed to enhance both your speed and muscle endurance without overexerting yourself. As you navigate through each discipline, specialized drills will be introduced to focus on technique and foster efficiency. Concentrate on honing your stroke technique during swimming sessions. Meanwhile, biking will focus on honing your cadence and mastering gear shifting. When it comes to running, the spotlight will be on refining your stride and establishing a strong race pace.
Visualization
Now is also the perfect juncture to commence the mental preparation for the race. Picture yourself effortlessly navigating through the water, powering through the biking segment, and tackling the run with strong legs. Visualize seamless transitions and crossing the finish. Alongside, this week serves as an opportune moment to finalize any adjustments with your gear. Assure that your bike is in optimal condition, your running shoes offer comfort and support, and your swim gear fits well and is branded with Her Sports ;).
Fuel to perform
We will also take a moment to highlight the role that nutrition and hydration will play in this phase. It is advised to emulate your race-day nutrition strategy this week. Get acquainted with the specific energy gels, beverages, or nutrition bars you intend to utilize during the race. Verify these dietary choices are compatible with your body, particularly amidst high-intensity workouts.
Continue to journal your experiences
It would be beneficial to cultivate a habit of maintaining a feedback loop. Following each training session, take a moment to document your experiences, recognizing the positive elements and acknowledging areas where there is room for growth. These insights will be instrumental in guiding any adjustments required as you progress towards the tapering stage, ensuring that you are on the right track to excel.
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 & SHARPENING STRENGTH
STRONG SPEED SESSION:
WARM UP
10 MINUTE MOBILITY AND FOAM ROLL
10 MINUTE WARM UP @ LEVEL 2
THEN
60 seconds @ LEVEL 8
60 seconds recovery @ LEVEL 2
Rounds: 8
COOL DOWN
10 MINUTE COOL DOWN @ LEVEL 2
notes:
For this session, find a flat surface to run on. During this session we want to focus on strong speed, seeing what your new level 8 will be now that you’re fitter!
Strength workout
Sharpening strength video HERE
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
STRIDES & SWIM SPEED
STRIDES - Core & Coordination run with coach bec
Find the NRC workout HERE
The workout
10 minute warm up @ level 3
then
40 seconds on at level 8
20 seconds recovery at level 2
10 rounds
then
10 minute cool down @ level 2
Pool Swim Session
Total distance: 2.5km
Warm Up 1000m
400m Free - powerful pulls
300m Choice (mix up your stroke)
200m Scull - YOUTUBE VIDEO improve feel for the water by pulling yourself forward by sculling, can use a buoy between legs if you’d like
100m Kick
Pre Main Set 600m
Breath Control
4x150 @ breathing 50 every 3,5,7th stroke
Main Set 900m
1x100m Kick Strong
30 seconds rest
3x50m Swim Build (level 4 to FAST)
20 seconds rest between sets
2x25 ALL OUT (max effort)
20 seconds rest
X 3 rounds
Cool down
100 easy
DAY 5
HER MOBILITY
WARM UP
18 MINUTE MOBILITY HERE
DAY 6
ENDURANCE DAY
Welcome to Endurance Day, Week 8 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:
2 x 400m ins and outs, totalling 800m swim @ level 8 (fast pace). Have 1 minute complete rest between sets.
RIDE:
17 MILES @ Level 4-7
Incorporate 6 bursts lasting 1 minutes each at Intensity Level 8. Maintain a consistent speed and integrate these bursts approximately every 2-3 miles.
RUN:
30 minutes at intensity levels 3-7, with 3 x 1km efforts at level 8. Complete stand still rest for 2 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 8 (harder than last week) with 2 minutes rest between sets.
MALIBU TRI OLYMPIC DISTANCE (1.5KM SWIM, 40KM BIKE, 10KM RUN)
OCEAN SWIM:
3 x 400m ins and outs, totalling 1.2km swim @ level 8 (fast pace). Have 1 minute complete rest between sets.
RIDE:
20 MILES @ Level 4-8
Incorporate 6 bursts lasting 1 minutes each at Intensity Level 8. Maintain a consistent speed and integrate these bursts approximately every 3 miles.
RUN:
30-40 minutes at intensity levels 3-7, with 4 x 1km efforts at level 8. Complete stand still rest for 2 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 8 with 2 minutes complete rest between sets.
DAY 7
REST DAY
As we dive deeper into the sharpening phase of our 10-week journey, today's rest day in Week 8 is crucial. It's not merely a break but an essential component of our regimen.
During high-intensity training, our muscles undergo wear and tear. Today allows for the vital recovery and strengthening of these muscles. This period of rest also helps mentally recharge, keeping our focus sharp for the days ahead. Remember, continuous training without adequate rest can increase injury risks.
Even as we take a break from intensive training, maintaining proper nutrition and hydration remains paramount. They play a key role in recovery and energy restoration. Reflect on your progress, visualize your success on race day, and if you feel the need, engage in light activities like walking or gentle yoga.
Today's purpose is clear: to rejuvenate and prep for the training ahead. Embrace it. Rest well, and get ready for the days to come. The finish line draws nearer with each passing day.