Week 9
Week 9: Focus of the Week- Emphasizing Recovery!
The intensity of our workouts – whether we're running, swimming, or cycling – is only one half of our training equation. The other equally crucial half? Recovery.
Training imposes physical stress on our bodies. While this stress drives our progress, it's during recovery that the magic truly happens. Our muscles repair, strengthen, and adapt during these periods, laying the foundation for further improvement.
You'll observe that each week in our program has designated days for rest and active recovery. It's not a mere break; it's an essential component of our regimen. On these days, let's nurture our bodies. Whether it's through nutrient-rich foods, mobility exercises, catching those extra hours of sleep, engaging in restorative yoga, practicing meditation, or indulging in light, easy sessions – every bit counts.
I'd love to hear from you: How are you embracing and prioritizing these recovery and rest moments? Share your practices and insights!
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
1 mile time trial @ LEVEL 8-9
2 minute stand still read or walk
then
1 mile ALL OUT
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 record your 1 mile times. Please email or text them to me once you’ve completed the session :)
Do your strength session in the afternoon.
STRENGTH WORKOUT
Sharpening strength video HERE
DAY 3
BASE SESSION
45-60 minute Cycle @ level 3-4
20 minute Ocean Swim @ level 3-4
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: 1.5km
WARM UP 400M
200m Free - powerful pulls
100m Choice (mix up your stroke)
100m Kick
PRE MAIN SET 200M
Breath Control
4x50m @ breathing every 3,5,7th stroke
MAIN SET 900M
4x50m Swim Build (level 4 to FAST)
20 seconds rest between sets
4x25 ALL OUT (max effort)
20 seconds rest
X 3 rounds
COOL DOWN
100m easy
DAY 5
HER MOBILITY
WARM UP
18 MINUTE MOBILITY HERE
DAY 6
ENDURANCE DAY
Welcome to Endurance Day, Week 9 of our 10-week Malibu Triathlon program! Today's training will the same for our two distances - the Malibu Tri Classic and the Malibu Tri Olympic.
OCEAN SWIM:
3 x 200m ins and outs, totalling 600m swim @ level 8 (fast pace). Have 1 minute complete rest between sets.
RIDE:
10 MILES @ Level 4-8
Incorporate 6 bursts lasting 30 second each at Intensity Level 8. Maintain a consistent speed and integrate these bursts approximately every 1-2 miles.
RUN:
20 minutes at intensity levels 3-7, with 4 x 1/4 mile (400m) efforts at level 8. 2 minutes @ level 4 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 400m bursts at level 8-9 (faster and shorter than last week) with 2 minutes easy between sets.