Jené Shaw – Triathlete.com http://triathlon.competitor.com Triathlon Training, Gear, Nutrition, Photos, Race Results & Calendars Fri, 29 Jul 2016 20:48:13 +0000 en-US hourly 1 https://wordpress.org/?v=4.5.2 Quick Set Friday: 4×100 Best Average http://triathlon.competitor.com/2016/07/training/quick-set-friday-4x100-best-average_99018 Fri, 29 Jul 2016 15:10:52 +0000 http://triathlon.competitor.com/?p=99018

Photo: Shutterstock.com

A new swim workout from Triathlete contributor and swimming all-star Sara McLarty.

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Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Flor. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

A:
400 choice warm up
8×25 @ :30 (build to FAST!)
4×100 @ 1:30 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:25 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:20 (best average!)
400 pull (3/5 breathing by 100)
8×50 @ :60 (ALL FAST!)
400 cool down (100 IM/100 free, repeat)
*4200 total*

RELATED – Ask Coach Sara: Getting Comfortable In The Water

B:
300 choice warm up
8×25 @ :40 (build to FAST!)
4×100 @ 2:00 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:55 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:50 (best average!)
400 pull (3/5 breathing by 100)
200 cool-down
*3500 total*

RELATED – Ask Coach Sara: The Optimal Strokes Per Breath

C:
300 choice warm-up
4×25 w/ :20 rest (build to FAST!)
4×100 w/ :30 rest (descend 1-4)
300 (50 kick/50 swim)
4×100 w/ :30 rest (descend 1-4)
300 (50 non-free/50 free)
400 pull (3/5 breathing by 50)
200 cool-down
*2400 total*

More swim workouts from Sara McLarty.

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A Look At Finis’ New Edge Fins http://triathlon.competitor.com/2016/07/gear-tech/look-finis-new-edge-fins_134826 Thu, 28 Jul 2016 21:22:30 +0000 http://triathlon.competitor.com/?p=134826

Photo by Oliver Baker

Propulsive power meets a natural feel in these new fins from Finis.

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Propulsive power meets a natural feel in these new fins from Finis. 

Choosing the right pair of fins can mean deciding between too much propulsion or an unnatural kick, but Finis’ new Edge fins strike the right balance. The ergonomic silicone fins are propulsive enough to power you through kick sets while still challenging your key kicking muscles needed for an efficient freestyle stroke.

  • While a lot of fins hold your foot in with a full heel cup, the Edge simply straps around the back of your ankle for a comfy, flexible fit.
  • Finis conducted extensive testing to determine the right blade angle that wouldn’t interfere with the kick, and this design feels incredibly natural in the water.
  • Vents direct water flow in a streamlined way to avoid drag while propelling you across the pool.
  • We loved the open toe design that doesn’t suffocate your feet or impede on any potential blisters from running.
  • Just because the fins assist with propulsion doesn’t mean you’re not working hard—you can feel your glutes and hamstrings working on the up-kick, making the fins an effective strengthening tool.

$55, Finisinc.com 

RELATED: The Stories Behind Triathlon’s Unique Brand Names

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4 Treadmill Sessions For Triathletes http://triathlon.competitor.com/2016/07/training/4-treadmill-sessions-for-triathletes_117030 Thu, 28 Jul 2016 14:16:43 +0000 http://triathlon.competitor.com/?p=117030

Photo: iStock

Four purposeful workouts to help you use the treadmill to your training advantage.

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Four purposeful workouts to help you use the treadmill to your training advantage.

Whether you’re waiting for cooler weather to arrive or simply need more of a focus indoors, the treadmill is a useful tool to maximize your run training. Coach Brad Seng of D3 Multisport in Boulder, Colo., designed these quality sessions to keep the fun factor intact for when the treadmill gets daunting or mentally stale.

Buffer Buffs Hill Reps

Warm-up
15’ easy jogging with 4×20’’ bursts and 40’’ easy for recovery at the end

Main set
Repeat the following pattern 3–4 times. Do the strength exercises off to the side of the treadmill.
45’’ hard Zone 3–4/5K effort at 4–6% grade
5 squat jumps
15’’ sprint Zone 5 at 4–6% grade.
20 high knee skips
45’’ moderate Zone 2–3/half-marathon effort at 4–6% grade
10 push-ups
45’’ fast uphill Zone 3/10K effort at 4–6% grade
10 split squat jumps
45’’ moderate Zone 2–3/half-marathon effort at 1% grade
10 double leg hops
1:30 fast Zone 3/10K effort at 1% grade
Walk 2–3’ or stand on edge of treadmill to recover

Cool-down
10’ easy jogging with final 2–3’ walking

Key: ’ = minutes | ” = seconds

RELATED: The Benefits Of Treadmill Training

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Quick Set Friday: 4×50 Drills http://triathlon.competitor.com/2016/07/training/quick-set-friday-4x50-drills_66530 Fri, 22 Jul 2016 15:04:17 +0000 http://triathlon.competitor.com/?p=66530

Photo: Shutterstock.com

Triathlete contributor and swimming all-star Sara McLarty shares a swim workout to take to the pool this weekend.

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Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

The A sets are between 4–5000 yards total, with intervals ranging from 1:20–1:30 per 100. The B sets are 3000–3500 total, with intervals of 1:50–2:00 per 100. The C sets are 2000–2500 total and all based on a rest interval.

A:
500 warm up
4×50 at :55 (25 right arm, 25 left arm)
4×50 at :50 (25 catch up, 25 fingertip drag)
4×50 at :60 (25 Tarzan, 25 3-6-3 drill)
4×50 at :60 (25 fist drill, 25 underwater recovery)
8×25 at :30 (IM order, all drill)
6×225 at 3:30 (75 free, 75 IM, 75 free)
50 easy
200 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/ 20 sec rest)
100 easy
400 Drafting (swim w/ 2-3 other people, rotate leader after each 100)
100 easy
6×100 pull at 1:30 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
*4500 Total*

RELATED – Ask Coach Sara: The Optimal Strokes Per Breath

B:
500 warm up
4×50 at 1:05 (25 right arm, 25 left arm)
4×50 at 1:05 (25 catch up, 25 fingertip drag)
4×50 at 1:10 (25 Tarzan, 25 3-6-3 drill)
4×50 at 1:10 (25 fist drill, 25 underwater recovery)
6×150 at 3:15 (50 free, 50 non-free, 50 free)
50 easy
150 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/ 20 sec rest)
100 easy
6×75 pull at 1:30 (3/5/7 breathing pattern by 25)
200 cool down
*3200 Total*

RELATED – Ask Coach Sara: Stopping Your Legs From Sinking

C:
400 warm up
4×50 w/ 15 sec rest (25 right arm, 25 left arm)
4×50 w/ 15 sec rest (25 catch up, 25 fingertip drag)
4×50 w/ 15 sec rest (25 Tarzan, 25 3-6-3 drill)
4×50 w/ 15 sec rest (25 fist drill, 25 underwater recovery)
6×100 w/ 40 sec rest (75 free, 25 non-free)
100 easy
6×75 pull w/ 30 sec rest (3/5/7 breathing pattern by 25)
100 cool down
*2400 Total*

Tarzan Drill:

Swim freestyle with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water. Keep your head out of the water for the entire 25 to strengthen your neck muscles for triathlon swimming!

Fist Drill:

Swim regular freestyle. Ball your hands into fists and work on high elbow catch and pull under the water.

Finger-Tip Drag:

Swim regular freestyle. When your arm is out of the water (recovery phase) keep your elbow pointed toward the sky and your fingertips pointing down toward the water. Allow your fingertips (about 1/2 inch) to drag through the water from your hips all the way past your head.

Underwater Recovery Drill:

Swim freestyle but do not let your arms exit the water at the end of the underwater pull. As your hand reaches your thigh, bend your elbow and slide your hand forward along the side of your body. This is very similar to doggy-paddle but with an entire underwater stroke. Keep your head in the water and breathe to the side like normal.

3-6-3:

Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks. Repeat.

More “Quick Set Friday” workouts.

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Quick Set Friday: 4x Freestyle Intervals http://triathlon.competitor.com/2016/07/training/quick-set-friday-4x-freestyle-intervals_97624 Fri, 15 Jul 2016 16:00:12 +0000 http://triathlon.competitor.com/?p=97624

Photo: Shutterstock.com

Triathlete contributor and swimming all-star Sara McLarty shares another new swim workout to take to the pool this weekend.

The post Quick Set Friday: 4x Freestyle Intervals appeared first on Triathlete.com.

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Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

A:
200 swim/100 kick
12×25 @ :40 w/ band only
8×50 swim @ :45 (descend 1-4, 5-8)
100 easy (reverse IM drill)
(do the following sets continuous, no extra rest, all swim freestyle)
4×25 @ :30
4×50 @ :50
4×75 @ 1:10
4×100 @ 1:25
4×125 @ 1:45
4×150 @ 2:05
4×175 @ 2:20
4×200 @ 2:40
200 cool-down
*4900 total*

RELATED – Ask Coach Sara: How To Use A Snorkel In Training

B:
200 swim/100 kick
8×25 @ :60 w/band only
4×50 swim @ :55 (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4×25 @ :30
4×50 @ :60
4×75 @ 1:20
4×100 @ 1:50
4×125 @ 2:10
4×150 @ 2:40
4×175 @ 3:10
200 cool-down
*3800 total*

RELATED – Ask Coach Sara: The Best Advice For Beginner Triathletes

C:
200 swim/100 kick
4×25 w/ :30 rest w/band only
4×50 swim w/ :20 rest (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4×25 w/ :10 rest
4×50 w/ :15 rest
4×75 w/ :20 rest
4×100 w/ :25 rest
4×125 w/ :30 rest
200 cool-down
*2400 total*

More workouts from Sara McLarty.

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One-Hour Workout: Bike Short Hill Sprints http://triathlon.competitor.com/2016/07/training/one-hour-workout-bike-short-hill-sprints_134024 Tue, 12 Jul 2016 16:21:51 +0000 http://triathlon.competitor.com/?p=134024

Photo: Shutterstock.com

Racing on a rolling or hilly bike course this year? This session is for you.

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This week’s bike workout comes from coach Dan Frost of MP Multisport in Fort Collins, Colo. Coach Frost is a USAT Level I and ASCA Masters Level II coach, and also serves as a technical official for ITU and USAT. The below workout should be done outside. “This workout is focused on building stamina needed to attack those short hills well enough to maintain the momentum necessary for a fast bike split on a rolling or hilly bike course,” Frost says.

RELATED – One-Hour Workout: Bike Sprints To Failure

Warm-up
Ride 15 min easy to a hill that’s about a 6–8% grade.

Main Set
6x(1 min working it up the hill, seated and going for it, spin down the hill for recovery.)

Spin 5 min easy between each set

Repeat the 6×1 min climbs

Cool-down
Ride home easy effort capped at 70% of threshold

RELATED – One-Hour Workout: Big Gear Hill Climbs

More one-hour workouts

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Quick Set Friday: Varying 150s http://triathlon.competitor.com/2016/07/training/quick-set-friday-varying-150s_92493 Fri, 08 Jul 2016 16:15:07 +0000 http://triathlon.competitor.com/?p=92493

Photo: www.shutterstock.com

Try this latest workout by Sara McLarty to work on your speed in the water.

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Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

A:
600 warm-up choice
4×150 @ 2:15 (50 fly/100 free)
4×150 pull @ 2:10 (50 Shark Drill/100 breath every 5)
6×50 @ :50 (descend stroke count 1-6)
4×150 pull @ 2:05 (50 FAST!/100 smooth)
6×50 @ :50 (descend stroke count 1-6)
4×150 @ 2:30 (50 dolphin kick on back/100 strong swim)
6×50 @ :50 (descend stroke count 1-6)
300 cool-down (100 free/100 IM/100 free)
*4200 total*

B:
400 warm-up choice
4×150 @ 3:00 (50 non-free/100 free)
4×150 pull @ 2:50 (50 Shark Drill/100 breath every 5)
4×50 @ :60 (descend stroke count 1-4)
4×150 pull @ 2:45 (50 FAST!/100 smooth)
4×50 @ :60 (descend stroke count 1-4)
4×150 @ 3:15 (50 dolphin kick on back/100 strong swim)
200 cool-down
*3400 total*

RELATED: Quick Set Friday: Fun Mix

C:
300 warm-up choice
4×150 w/:20 rest (50 non-free/100 free)
4×150 pull w/:20 rest (50 Shark Drill/100 regular pull)
4×50 w/:10 rest (descend stroke count 1-4)
4×150 pull w/:20 rest (50 FAST!/100 smooth)
100 cool-down
*2400 total*

Shark Drill

Use a pull buoy or a kick board between your thighs. After the finish of each stroke, reach back and tap the part of the buoy that is above water. This drill emphasizes finishing your stroke all the way to mid-thigh.

More swim workouts

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

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One-Hour Workout: 140.6 Swim Set http://triathlon.competitor.com/2016/07/swim/one-hour-workout-140-6-swim-set_133687 Tue, 05 Jul 2016 17:10:55 +0000 http://triathlon.competitor.com/?p=133687

Photo: Shutterstock.com

While establishing an aerobic base is important for long-distance athletes, keeping a workout focused on pace can make it more productive.

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This week’s swim workout comes from coach Tess Mattern of MP Multisport in Fort Collins, Colo. Tess is the assistant coach for the Colorado State Triathlon team, and works as the swim specialist and nutritionist for MP Multisport. Tess swam for Emory University and transitioned to triathlon as an athlete and coach five years ago. “While establishing an aerobic base is extremely important for long-distance athletes, keeping a workout focused on specific pace can make the workout more productive,” Mattern says. “As you go through the main set, the rest decreases a bit to challenge you to keep pace with less rest.”

RELATED – Coach’s Note By Lance Watson: The Ironman Swim

Warm-up (600)
200 swim, 200 drill, 200 pull

Main Set (2400) – swim or pull
3×100 with 25 sec rest, find a comfortable pace that you could maintain for the 2.4-mile race swim
2×150 with 20 sec rest, hold pace established on first 3×100
300 with sec 20 rest, hold pace
600 with 15 sec rest, build end of 600
300 with 15 sec rest, hold pace from 600
2×150 with 10 sec rest hold pace from 600
3×100 with 10 sec rest, finish strong!

Cool-down (200)
200 choice

Total yardage = 3200

RELATED: 4 Swim Sets For 70.3 Training

More one-hour workouts

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The 1776 Workout http://triathlon.competitor.com/2016/07/training/the-1776-workout_133669 Fri, 01 Jul 2016 13:40:48 +0000 http://triathlon.competitor.com/?p=133669

Celebrate the nation's birthday with this 17-70-6 triple set, which can be done in a gym or on a trainer at home.

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Celebrate the nation’s birthday with this 17-70-6 triple set, which can be done in a gym or on a trainer at home.

17 min of biking as 5 min moderate / 5 min moderate hard / 5 min hard / 2 min high-cadence spin (95+ RPM)
70 reps total: 10 burpees, 20 V-ups, 10 push-ups, 20 mountain climbers, 10 burpees
6 min of running (alternate 1 min easy, 1 min fast)
x3

Add in a 5–10 min warm-up and cool-down of your choice.

For another option, check out this Red, White And Blue Brick Workout.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

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One-Hour Workout: Big Gear Hill Climbs http://triathlon.competitor.com/2016/06/training/one-hour-workout-big-gear-hill-climbs_133583 Tue, 28 Jun 2016 13:54:53 +0000 http://triathlon.competitor.com/?p=133583

Photo: Shutterstock.com

This session is specifically suited for half- and full-Iron distance athletes who need to cram a high-intensity ride into their week.

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This week’s bike workout comes from coach Dan Frost of MP Multisport in Fort Collins, Colo. Coach Frost is a USAT Level I and ASCA Masters Level II coach, and also serves as a technical official for ITU and USAT. Frost says this one-hour workout is designed to be done outside, and that it is good for athletes racing any distance—however, it is specifically suited for half- and full-iron distance athletes who need to cram a high-intensity ride into their week. “This is a combined power building and tempo ride for the athlete preparing for a triathlon on a rolling or hilly course,” Frost adds.

RELATED: 4 “Big Gear” Cycling Workouts To Build Leg Strength

Warm-up
20 min ride to a hill (or if no hill available, ride to a flat, open area)

Main Set
3x(3min big gear/60–70 RPM/100–105% of threshold + U-turn and easy spin back to starting point)

10 min tempo effort, 80–90% of threshold

Cool-down
10 min very easy

More one-hour workouts

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TrainingPeaks Summit Offers Coaches Unique Learning Opportunity http://triathlon.competitor.com/2016/06/news/learning-opp-for-coaches-at-trainingpeaks-summit_133400 Thu, 23 Jun 2016 21:04:39 +0000 http://triathlon.competitor.com/?p=133400

Photo provided by TrainingPeaks

The 2016 conference will be a mix of presentations from both sports science and marketing experts.

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Coaches looking to further their sports science learning and grow their business will have the opportunity at the second TrainingPeaks Endurance Coaching Summit (ECS) at the University of Colorado July 21–24. The 2016 conference will be a mix of presentations from both sports science and marketing experts, including Allen Lim of Skratch Labs and Dr. Andy Pruitt, Siri Lindley, Joe Friel and Neal Henderson.

This year, TrainingPeaks has added case studies for analyzing athlete data and daily breakout sessions through a partnership with the renowned University of Colorado Sports Medicine and Performance Center. (Learn more about the center here.) Coaches will have the opportunity to learn about the performance technologies used for cycling and running biomechanics, swim stroke analysis, physiological and metabolic testing and sport nutrition.

All USA Triathlon, USA Cycling and USTFCCCA-certified coaches earn CEUs for attending ECS. The two-day conference is $499 to attend, and after the conference, coaches can “attend” the recorded sessions online for $249.

Find more details and register at EnduranceCoachingSummit.com.

RELATED: Highlights From The First Annual Training Peaks Endurance Coaching Summit

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One-Hour Workout: Swim Sprint Speedwork http://triathlon.competitor.com/2016/06/training/one-hour-workout-swim-sprint-speedwork_133344 Tue, 21 Jun 2016 20:23:37 +0000 http://triathlon.competitor.com/?p=133344

Photo: Shutterstock.com

This swim set teaches the body how to sustain a faster speed for longer; a skill important to triathletes.

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This week’s swim workout comes from coach Tess Mattern of MP Multisport in Fort Collins, Colo. Tess is the assistant coach for the Colorado State Triathlon team, and works as the swim specialist and nutritionist for MP Multisport. Tess swam for Emory University and transitioned to triathlon as an athlete and coach five years ago. “This workout is appropriate for the sprint athlete, or an athlete needing some speedwork,” Mattern says. “It teaches the body how to sustain a faster speed for longer; a skill important to triathletes.”

RELATED: The Best Test Sets For Swimming

One-Hour Workout: Swim Sprint Speedwork

Warm-up (500)
Repeat 4x: 100 free, 25 backstroke

Set #1 (600)
Do twice through:
50 kick, build
2×50 pull, 8 fast strokes off of each wall
3×50 swim, 25 fast/25 easy

Set #2 (1500)
16×25 on an interval 5 sec faster than your “comfort zone.” (Ex. on :25)
100 easy
16×25 alternating one on an interval 10 sec faster than the interval you just did, and one on an interval 10 sec slower than what you just did. (Ex. one on :15, one on :35)
100 easy
16×25 on an interval 5 sec faster than the first round. (Ex. on :20)
100 easy

Cool-down (400)
100 drill
100 kick
100 backstroke
100 choice

Total yardage = 3000

More one-hour workouts

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Quick Set: Drill Practice http://triathlon.competitor.com/2016/06/training/quick-set-friday-drill-practice_100277 Fri, 17 Jun 2016 18:00:57 +0000 http://triathlon.competitor.com/?p=100277

Photo: Shutterstock.com

A new swim workout from Triathlete contributor and swimming all-star Sara McLarty.

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Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

A:
400 swim with fins
200 kick w/ fins
4×50 @ :55 (catch-up Drill w/ paddle)
4×50 @ :55 (25 fist drill/25 Swim)
2x[400 pull (3/5 breathing pattern by 50)
200 pull (50 FAST/50 easy)]
6×50 @ 1:15 (25 kick/25 Sail Boat drill)
200 w/buoy (25 scull/75 pull, repeat)
2x[400 IM (25 kick/25 drill/50 swim)
200 IM swim (25 fast/25 easy)]
6×50 w/fins @ :60 (25 underwater kick/25 backstroke)
300 cool-down (100 free/50 non-free, repeat)
= 4500 total

RELATED – Ask Coach Sara: Fear Of Being Trampled

B:
400 swim with fins
200 kick w/ fins
4×50 @ 1:15 (Catch-up Drill w/ paddle)
4×50 @ 1:15 (25 Fist Drill/25 swim)
400 pull (3/5 breathing pattern by 50)
200 pull (50 FAST/50 easy)
6×50 @ 1:30 (25 kick/25 Sail Boat Drill)
200 w/ buoy (25 scull/75 pull, repeat)
400 choice (25 kick/25 drill/50 swim)
200 swim (25 fast/25 easy)
6×50 w/ fins @ 1:30 (25 underwater kick/25 backstroke)
300 cool-down (100 free/50 non-free, repeat)
= 3300 total

RELATED – Ask Coach Sara: Approaching Swim Buoys

C:
400 swim with fins
200 kick w/ fins
6×50 w/ :15 rest (Catch-up Drill w/ paddle)
6×50 w/ :15 rest (25 Fist Drill/25 swim)
6×50 w/ :20 rest (25 kick/25 Sail Boat drill)
200 w/buoy (25 scull/75 pull, repeat)
6×50 w/fins w/ :30 rest (25 kick on your back/25 swim)
300 cool-down (100 free/50 non-free, repeat)
= 2300 total

More swim workouts from Sara McLarty.

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One-Hour Workout: Work on Your Bike Cadence http://triathlon.competitor.com/2016/06/bike/one-hour-workout-work-on-your-bike-cadence_133211 Tue, 14 Jun 2016 18:24:04 +0000 http://triathlon.competitor.com/?p=133211

Photo: Francesc Juan / Shutterstock.com

This cadence-focused bike workout mixes up the RPMs, using big gear work to help build strength and pedal stroke efficiency.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s workout comes from Marilyn Chychota, a former elite cyclist and triathlete turned coach for Endurance Corner. Chychota designed an 8-week Olympic-distance training plan for our upcoming August issue, which will be on newsstands in a couple weeks! This cadence-focused workout mixes up the RPMs, using big gear work to help build strength and pedal stroke efficiency.

Warm-up
10 min
4 min, single-leg work: [1 min right leg/1 min both legs/1 min left leg/1 min both legs]

10 min high cadence work:
1 min at 100 RPM
1 min at 110 RPM
1 min 90–95 RPM
(Repeat to total 10 min)

Main Set
20 min big gear work (use 95 RPM as base)
1 min base, 1 min at 85 RPM
2 min base, 2 min at 80 RPM
3 min base, 3 min at 75 RPM
4 min base, 4 min at 70 RPM
30 sec base, 30 sec at 65 RPM
30 sec base, 30 sec at 60 RPM
30 sec base, 30 sec at 55 RPM

Cool-down
10 min

More one-hour workouts

 

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PROfile: Eric Lagerstrom http://triathlon.competitor.com/2016/06/features/profile-eric-lagerstrom_132932 Fri, 10 Jun 2016 11:10:45 +0000 http://triathlon.competitor.com/?p=132932

Photo: Rocky Arroyo/Endurapix

Eric Lagerstrom had a breakout season last year, winning the iconic Escape From Alcatraz and Beijing International Triathlon.

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Eric Lagerstrom had a breakout season last year, winning the iconic Escape From Alcatraz and Beijing International Triathlon. The 26-year-old Portland, Ore., native got his pro card in 2012 and has been steadily working his way onto the podium, training with coach Paulo Sousa’s Triathlon Squad near San Diego. When he’s not training, Lagerstrom spends his downtime working on two of his favorite hobbies—producing videos and building his dream adventure van. Lagerstrom will return to defend his Alcatraz title June 12.

As a kid, I wasn’t really motivated when it came to swimming. I didn’t like morning practice or weekend practice—that was ludicrous. I had snowboarding or wakeboarding or bike riding on the weekends.

When I was 12, I discovered triathlon through a local coach. He had us [swimmers] doing cycling and running, so I signed up for a local tri. Everyone else went back to swimming, but I was into it. He kept telling me I was good, which kept me running every week. But oh god, I hated running. I did two years of cross-country, which was a total joke at my high school. It would be “go do a 40-minute long run,” so we would run out to an apple orchard, eat some apples, and run back after enough time had passed. After that, I fell in love with bike racing in Portland. That kind of honed my bike skills and kept it interesting.

I worked at [Portland bike shop] Athlete’s Lounge for almost 3 years while paying rent at my parent’s house. Outside of that, I didn’t spend any money and saved $10,000 to move to San Diego.

I had a paradigm shift last year where I was having fun with triathlon [and doing well], and my dad said, “You know, I’m not concerned anymore. I know you’ve got this. No matter what happens, you’re going to figure out how to support yourself. You could take over triathlon if you wanted to, I’m convinced.” I still get chills when I think about it because it had finally set in—my parents finally said, “OK, thank god, he’s got this.”

[Girlfriend and pro Magali Tisseyre’s] approach to everything is that it’s serious and this is a job. Have fun, but when there are things that can enhance your performance, why would you be stingy? I’m not going to get the $59 hotel 8 miles away from the race start instead of the $100 hotel that’s a block away when I have the chance to win $10,000. It’s risky, but you’re essentially putting a bet down on yourself.

RELATED PHOTOS: 2015 Escape From Alcatraz Triathlon

Eric’s Favorites

Book: The Fighter’s Mind by Sam Sheridan. It’s a really good profile on a bunch of UFC fighters … It’s powerful and has so much application to many [facets] of life, especially competition.

Movie: “Gladiator.” Gets me every time.

TV show: “Breaking Bad”

Post-race meal: Pizza. It’s also my pre-race meal.

Family traditions: I’ve never missed a Christmas. Or a Thanksgiving. I love going home for the holidays. My mom, grandma and sister are all phenomenal cooks.

Race(s): Hamburg has the best atmosphere, Stockholm is the coolest destination and [Escape From] Alcatraz is the most epic course.

More PROfiles

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Quick Set: 50 Mix And Band Pulls http://triathlon.competitor.com/2016/06/training/quick-set-friday-50-mix-band-pulls_99759 Fri, 10 Jun 2016 11:05:54 +0000 http://triathlon.competitor.com/?p=99759

Photo: Shutterstock.com

A swim workout from Triathlete contributor and swimming all-star Sara McLarty.

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Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (Mastersswimworkoutsbysaramclarty.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.

A:
300 swim/200 pull/100 kick
4×150 @ 2:30 (50 non-free/50 free/50 non)
4×150 pull @ 2:15 (with buoy and band)
10×50 @ :60 (25 FAST/25 easy drill)
5×100 IM @ 1:45 (descend 1–5)
100 easy/recovery
10×50 swim (4 @ :40 strong, 1 @ :50 easy, repeat)
5×100 IM @ 1:45 (descend 1–5)
200 cool-down (50 kick/150 swim)
= 4100 total

RELATED: Is The High-Elbow Pull Best For The Freestyle Swim Stroke?

B:
200 swim/200 pull/100 kick
4×150 @ 3:00 (50 free/50 non-free/50 free)
4×150 pull @ 3:00 (with buoy and band)
6×50 @ 1:10 (25 FAST/25 easy drill)
4×100 swim @ 2:00 (descend 1–4)
100 easy/recovery
6×50 swim (2 @ :50 strong, 1 @ :60 easy, repeat)
4×100 swim @ 2:00 (descend 1–4)
200 cool-down (50 kick/150 swim)
= 3400 total

RELATED – Ask Coach Sara: The Optimal Strokes Per Breath

C:
200 swim/200 pull/100 kick
4×150 w/ :20 rest (50 free/50 non-free/50 free)
4×150 pull w/ :20 (with buoy and band)
6×50 w/ :15 rest (25 FAST/25 easy drill)
4×100 swim w/ :20 rest (descend 1–4)
100 cool-down (50 kick/50 swim)
= 2500 total

More swim workouts from Sara McLarty.

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Ladies: Here’s Your 4th Of July Bike Jersey http://triathlon.competitor.com/2016/06/gear-tech/ladies-heres-your-4th-of-july-bike-jersey_132857 Tue, 07 Jun 2016 23:31:01 +0000 http://triathlon.competitor.com/?p=132857

SOAS Racing releases limited edition American-themed jersey.

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SOAS Racing releases limited edition American-themed jersey.

Planning a long ride this 4th of July? San Diego-based triathlon brand SOAS Racing set out to make sure you’re appropriately dressed with its limited edition 1776 Cycling Jersey. The stars and stripes jersey—in sizes XXS to large—is made specifically for a woman’s body, and features three pockets in back to you’re your 4th essentials (you know, s’mores, hot dogs, sparklers). The mesh material also boasts UV and anti-bacterial protection, so the cute design is not just for show—it’s functional for performance, too. The jersey is made in-house and has a very limited release. It ships June 27. $125, Soasracing.com

RELATED – 2016 Triathlete Buyer’s Guide: Race Kits

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One-Hour Workout: Gym Core Plus Treadmill Hills http://triathlon.competitor.com/2016/06/training/one-hour-workout-gym-core-plus-treadmill-hills_132808 Tue, 07 Jun 2016 18:38:43 +0000 http://triathlon.competitor.com/?p=132808

Air squat on a bosu ball. Photo: Shutterstock.com

This workout combines core and stability work with short inclines on the treadmill—perfect for if you’re traveling or short on time.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s workout combines core and stability work with short incline bursts on the treadmill—a perfect session if you’re on the road or super short on time. The combo workout is three rounds, so pack in all three if you have a full hour, or just do one round of 20 minutes. Something is always better than nothing!

Each round should take about 20 minutes.

Core Work

20 air squats (do them on a Bosu ball to add difficulty)
3×1 min planks (one front, one on right side, one on left side)
20 push-ups
20 sit-ups
20 Supermans (lying on your belly, raise arms and legs at the same time)
20 hip bridges
20 roll-ups
20 single-leg mini squats (10 each leg, focusing on balance)

RELATED: Five Pack-A-Punch Core Exercises For Triathletes

Treadmill Hills

Warm-up jog for 2 min
1 min at 2% incline
1 min recovery
1 min at 3% incline
1 min recovery
1 min at 4% incline
1 min recovery
1 min at 5% incline
1 min recovery

RELATED: Treadmill Hill Pyramid

More one-hour workouts

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Preparing To Race A Triathlon At Altitude http://triathlon.competitor.com/2016/06/training/preparing-to-race-a-triathlon-at-altitude_132716 Thu, 02 Jun 2016 13:40:13 +0000 http://triathlon.competitor.com/?p=132716

Advice from two-time Olympian Laura Bennett about preparing to race at a high elevation.

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Advice from two-time Olympian Laura Bennett about preparing to race at a high elevation.

The inaugural 106º West Triathlon (106westtri.com) is slated for Sept. 10 in Dillon, Colo., and the half-iron and Olympic distance courses promise to give athletes a new challenge—the Rocky Mountain course will max out at over 10,000 feet. Given the added difficulty, the race has enlisted Olympian Laura Bennett, who resides in Colorado, to help by creating race-specific training plans for the event. “10,000 feet is definitely NOT a joke,” Bennett warns. “Every athlete wanting to do this race has to understand that this will be a race that challenges them like no other.” Bennett answers all of our altitude questions to get you prepared for this beautiful, unique race.

Triathlete.com: What are the biggest concerns for athletes going from sea level to racing at altitude?

Bennett: The altitude and their expectations that might reflect a lack of respect for it. It’s of utmost priority to come into the race without expectations of comparisons of races they’ve done before, but treat this as a whole new beast. It is super important to look at 106 West Triathlon as probably one of the biggest challenges they will take on in the sport, because it is going to be so much about them and managing themselves, plus the competition around them. Having the right mental and emotional perspective is paramount. It is going to be a beautiful and entertaining venue, so you will have some pleasure in the suffering, but for the most part, constant calculations of effort level and nutrition, and meeting those needs, are going to be what makes you successful on the day.

RELATED: A Foolproof Guide To Altitude Training

Triathlete.com: What is the ideal acclimation period and/or can doing a training camp at altitude help?

Bennett: Everybody’s ability to deal with altitude is different, that is why it is imperative that you listen to your body! You can read all the articles written about altitude and get some parameters, but it’s still dependent on your own chemistry on how your body will react. Be conservative. Listen to your intuition. Go with the idea that less is more, don’t over reach.

[Husband Greg and I] have found our ideal acclimation periods have been to come to altitude (5000–9000 feet) for two weeks from sea level, train very easy/at the bottom of your aerobic effort level. Then going back down to sea level to race over a weekend, and coming back up again right away. We have felt quite adapted on our second arrival.  The alternative way we have done it is coming up and build adaption slowly which usually takes 4–5 weeks. We have been fit doing both of these techniques.  Therefore, if you wanted to do a camp five weeks out, that could suit.

I have read that 4+ hours at 5000+ ft a couple of times in the month before the race would be helpful. If you do take that approach, be sure that the time spent up there is taken easy to moderate.

You could also rent an altitude tent. This is the most ideal situation because you do not forfeit any speed and power, but make all the gains in aerobic capacity from sleeping high and training low.

If doing a camp, periodic training at high altitudes, or altitude tents aren’t an option, the ideal acclimation period that has been studied, is racing within 24 hours of getting to altitude or arriving at least 10 days before the race. This will give you the best opportunity to avoid the negative effects of altitude, such as altitude sickness, fatigue, and the body’s adaption to the natural production of EPO. Be aware that the first day or so you could feel zero effects—but don’t be fooled take it easy, the adaption is about to start. Take it easy for at least two days, meaning keep that heart rate low. You are moving not training.

Triathlete.com: What other tactics could help?

Bennett: If you are so fortunate to live in a hot and humid environment, you will see some crossover. We have usually kicked off our seasons training in very hot and humid environments and have found the labored breathing due to those conditions was very similar to how we feel when coming to altitude. Embrace those hot and humid days as they are conditioning you for the task you have chosen.

RELATED: Keys To Proper Fueling When Training At Altitude

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One-Hour Workout: Building Bike Intervals http://triathlon.competitor.com/2016/05/training/one-hour-workout-building-bike-intervals_132562 Tue, 31 May 2016 20:06:08 +0000 http://triathlon.competitor.com/?p=132562

Photo: Shutterstock.com

Use this workout to build muscular endurance and learn how to finish strong in a race.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s workout comes from coach Tom Manzi, a USAT Level II certified coach who has served as the regional manager for Joe Friel’s Training Bible Coaching. During this workout, as the hour goes on, the interval time decreases as the effort level increases. Manzi says he uses workouts like these to help his athletes build muscular endurance and finish strong in a race.

RELATED: Three Interval Sets To Improve Speed On The Bike

Building Bike Intervals

Warm-up
Start at an endurance pace with some fast pedaling efforts for 10 min

Main Set
3 tempo intervals with 5 min between each
15 min at upper aerobic intensity
15 min at just below threshold
10 min all-out effort

Cool-down
Easy to reach one hour

More one-hour workouts

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