December 8


Athlete Reminders

Athletes, here are a few important reminders:

Log Workouts
Upload into the calendar as often as you can, but especially for your interval run workouts and bike rides.

Bike Auto Lap Off
Keep auto lap off anytime you are on the bike.  Lap each interval effort.

Run Auto Lap Off
Keep auto lap off anytime you complete a run workout with intervals lasting more than 2 minutes. Lap each effort.

Pushing on the Bike
Your intervals on the bike will make you faster and stronger.  This is the focus of the workout.  If you have to cut the workout short for some reason, it is far more beneficial to cut the total distance, but still get in the interval efforts.

Running Pick Ups
The purpose of the “run pick ups” is to prepare you for some faster efforts as well as to give your body opportunities to run faster at a much lower training stress to your body.

Pick ups are short and fast efforts mixed into your relaxed pace.  These efforts are typically 10 – 30 seconds in duration.  Since these efforts are much faster than you would ever race at, it’s important to build into these.  Don’t try and nail the pace from the first effort.  Allow your body to naturally progress to a faster pace.  If your body is not cooperating, don’t force it.

These short bursts of speed will also be incorporated into your easy and long runs as this will keep you from being lulled into a lazy pace.

Pushing During the Run
Your risk for injury goes up as your pace increases.  It’s easier to pull or tweak something when you are running than it is when biking.  You have to be in tune with your body to get the most out of your intervals while remaining injury free. It’s essential to prime your body ready in preparation for these intervals.  This includes a good warm up as well as a progression into your goal pace.  Your first interval should always be your slowest effort.  Think of it as getting acquainted with the real work you are about to do.  Remember, your body is really good at letting you know when something is not right and those who learn to listen will enjoy less setbacks.  Your long term running health is more important than one last interval.

Assigned Run Paces
Stick to the paces as best as you can. Your paces are based off of a recent field test.  If the paces feel too easy, then run faster for your next field test.

Run Speed Workouts
I will assign specific paces for your speed workouts.  Most of the time you’ll know exactly the pace range posted on your calendar under the zones section. Occasionally I will ask you to modify your pacing.  For example, “4 x 800m @ MILE REPEAT pace minus 5 seconds “.  You’ll need to calculate your MILE REPEAT pace for every 400 meters.  Let’s say your MILE REPEAT pace is 8:00 – 8:20.  This translates to 2:00 – 2:05 per 400 meters.  The workout asks you to run at your “MILE REPEAT pace minus 5 seconds”, which translates into 1:55 – 2:00.

Bike Warm Up
The purpose of the  bike warm is to prepare your body to deal with the focused intervals within the workout.

Start by spinning for the first 5 minutes.  If you are doing this first thing in the morning, you may want to add a little more time.  After 5 minutes or so, mix in 5 x 30 second fast cadence efforts with equal time recovering.  Keep tension light.  By this time your legs should start coming back to life. Complete 3 x 1 minute challenging efforts with a good amount of resistance.  Make each effort a little harder.  Recover one minute between each effort and after the last one, give yourself a 3-4 minutes at a light intensity.   By now you should be ready to start the main set.

Assigned Power on the Bike
Your THRESHOLD  zone is the bread and butter of getting faster.  These efforts should feel challenging (even more so indoors).  If your body is struggling to recover, this zone will be extremely difficult to hit.  If you are unable to reach Threshold, then cut the ride short and call it a day.

Assigned Heart Rate on the Bike
You’ll find that heart rate can fluctuate at times.  You’ll have to pair heart rate with perceived effort when completing your intervals.  This is especially true during shorter intervals since there is a heart rate delay.  During your “Endurance” efforts, don’t go above your heart rate.

Terrain Not Interval Friendly?
If for some reason you need to cut your interval short, you can add the time to your next interval.  Look at your intervals as total time in the interval.  I assign these efforts into manageable chunks, but the focus is the total time.

Hill Repeats
If riding with a power meter, your hill repeats should conclude if your power drops by more than 15% of your first few intervals.  You’ll need to have one of your Garmin settings on lap average to know what your hill repeat power is.

If riding by heart rate, your hill repeats should conclude if your time to the top drops by more than 15% of your first few intervals.

Time Trials
Whenever you complete a bike or run time trial, stick to the same route.


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