Training for Thursday

Do Yoga

CFE

Seated hill repeats in the largest gear possible X 7, 10 or 15.

(hill should be 400+ meters at a grade no less than 5%)

SWIM

Hold fastest possible pace for 100m.

5, 7, or 10 times with less than 5 seconds varience between 100's

Recovery is equal to swim time.

Wednesday

Team TYE member Jacob B. finishing strong at the Olympic distance Regional championships!

WOD

50, 40, 30, 20, 10 reps of...
Pull ups
Double under
Wall ball
V-up
Burpee

CFE (Run)

On Track
800m
1600m
800m
1600m
800m
1600m

Recovery is 1/3 of run time.

Tuesday... 6/29

CFE (Bike)

SC: 3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats
LC: 2x10mile Repeats Hold Within 1-2min, Rest 2-3min Between Repeats
U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats

Swim (Open Water)

Cover as much distance as possible in 30 minutes.

Monday's Training

A very "Down" Dawg

WOD

Dead lift
5 X 5 @ 75% max weight, 15 sec. Recovery between each set.

Back squat
5 X 10 @ 75% max weight, 15 sec. Recovery between each set.

Weighted step ups
2 min on, 1 min off X 3

CFE

Tempo run-
40, 60, OR 90 minutes

starting at minute 10, run race pace for 3 min. then recovery jog for 1 min. Repeat until time is completed.

Sunday

Long run day

Run 10% further than your long run from last week.

Yoga

Recovery Yoga class at 6:30 to undo all the damage of the long week.

Saturday "Free WOD"

Inro WOD

3 Rounds for time of...
50m. Walking lunges/medicine ball overhead press
1 min. of -12in agility step up (right leg up, left leg up, right leg down, left leg down... Fast)
21 burpees

Group Ride

Ride 40, 60, or 80 miles steady effort.

Open Water Swim

Practice spotting drills and drafting. Group will meet at Bear Creek Park at 4pm.
Swim 20, 30, or 40 minutes depending on race distance and ability.

Friday's WOD

Yes, that IS Jesse at a 6am session! it does happen!!

WOD

4, 5, OR 6 rounds for time of:

25 Pike poles
25 box jump
800m. run

Thursday

Yoga & Triathlon.... A perfect balance!

CFE

"Tri"bata

Tabata row
Tabata bike
Tabata run

Tabata is 20 second MAX effort, 10 second recovery. Times 8.

Swim

Main set
100m/50m. Holding fastest possible pace. Recovery is 1/3 swim time.

Complete 5, 7, OR 10 times depending on race distance and ability.

Training for Wednesday

Balance, agility, & coordination... as seen in a back side 360

WOD

21, 15, 9 reps of Thrusters/Pull Ups for time!

CFE

400m
800m
400m
800m
400m
800m
400m

Holding same pace average for each split with a 25-33% recovery between each.

Tuesday, 6/22

Open Water Swim / CFE

Swim continuous race pace effort for 15, 20, or 30 min. depending on race distance and ability.

Coming directly from water; bike for 30, 45, or 60min at race pace effort.

Monday, Funday

THIS is what running should look like!
(The right leg has already begun it's relaxed state and is falling effortlessly under the body. Forward lean is VERY aggressive, she is using gravity to her advantage. The spine is in line; there is no break in the hips. Shoulders are relaxed and the elbows are bent at roughly 90 degrees.)

WOD

Dead Lift:
10 @ 50% max
3,3,3,3,3,3,3,3,3 @ 85% max with 15 sec. Rec. between each set

rest 2min.

Weighted step ups; 2 min max rep W/ 25, 35, or 45lbs.

CFE

Run 5, 10, OR 15k.

If you ran long yesterday...
10- 100m. strides.

6/20 Sunday

Team TYE Coach Lindsay Gonzales begins her 5k at the 5430 sprint triathlon in Boulder CO.

CFE

Long run: 6, 8, or 12 miles

Restorative Yoga

6/19

CFE
ride 25, 45, 65 miles depending on ability and race distance

SWIM
open water: focus is on sighting. Swim distance 500, 750, or 1,000m. At one time following warm up

It's Friday!!!!!!

A very "Blarney" Handstand!

WOD

Today's Work out is a WILD CARD!
Just show up and get ready for "constantly varied"

Bruce, Do a skills course with mask and turn outs!

Thrusday

Never a bad time for Yoga

CFE

5 Rounds for time of:

Row 500m.
Bike for same time as your 500m row.

Transition as quickly as possible. Bike time starts when you begin peddling.

SWIM

1- 200m. at fastest possible pace.
5,10, OR 15 - 100's on race pace. (recovery is roughly 25-30% of swim time)
4-50's focusing on kick.

Wednesday 6/16

Kyle Mellinger demonstrates that there is NEVER a bad time to do a handstand!

WOD
Filthy 50
50 repetitions of the following 10 exercises for time.

Wall Ball
Pull Up
Push Up
Knee to Elbow
Box Jump
Thrusters
Double Under
Air Squat
Burpee
Row (50 cal.)

CFE (Run)

On the track run

400m
800
1600
800
400

Repeat a second time through if training for long or ultra course.

Recovery is 50% of run time.

Tuesday 6/15

Swim to Bike transition at Deuce Man

CFE

All out Bike effort for 10, 12 or 15 min
with a recovery of 3, 4, or 5 min.

times 3.

Swim

Open water at Bear Creek Park
swim 500, 1000 or 1500m. depending on race distance and ability.

Practice a quick turn over for the first 1/3, a long glide stroke for the middle 1/3 and a fierce kick for the final 1/3.

Note: the Bike CFE will directly follow the swim and be held at the park. this provides opportunity to practice a smooooooth swim to bike transition.

Monday 6/14

Team TYE members Pam and Robin getting there thrust on

WOD

5x5 Dead lift 85% max
1 min max rep Thrusters, 1 min rest x3

CFE

Hill repeats @ Rimrock
6, 10 or 12 times.
walking recovery

SATURDAY... SAT UR DAYYYY

The swim was the only flat portion of the course at Ironman St. George!

Group Ride

Leaving from TriYoga at 8am (weather permitting)
This is the chance to spend CLOSE to the amount of time you would expect to be in the saddle come race day.
I.E. if you expect your Ironman bike split to be 5hrs. ride for 4 steady effort.

Open Water Swim

Meeting at Bear Creek Park at 4pm if weather is good. If not we will be swimming indoors at the Golden rec center. Work on spotting and drafting technique.

FRIDAY!!!! 6/11

No caption required

WOD

4, 6, OR 8 rounds for time of:

10- 135lb power clean
25- slam ball
400m run

6/10

Team TYE goes "well represented" at The Deuce Man 70.3

CFE

KEZIA MY DARLING!!
Row 1 min all out effort!
Stationary bike 2 min all out effort
Run 400m.

Repeat, without rest, as many rounds as possible in 20min.

SWIM

3- 100's at fastest possible pace ( rec. rounds to top or bottom of clock)
1- 500, 750, OR 1,000m at race pace effort.
6- 50's @ previous 100m pace. ( focus on kick for these)

Wednesday

WOD

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

CFE

1600m
800m
800m
400m
400m
400m
400m

Recovery is 25% of run time

Tuesday's training

Team TYE member Jesse Sund getting some alignment coaching

DO YOGA!!


CFE

Bring your bike.
Quaker & Rimrock repeats!
3 times up Quaker hill (400m @ 6% grade), 1 time up Rimrock (200m @ 10% grade) X 3

Open Water Swim

@ Bear Creak Park. 5pm

Monday 6/7

Little Foot Sprint Triathlon

WOD

Over Head Squat & Power Clean 5x5 45 sec. recovery between sets.

CFE

Time Trial Run Cover as much ground as possible in 12, 10 or 8 min. X3 4,3,or 2 min. recovery between each.

Training, Sunday 6/6

Halie Bakos, Getting all chalked up!!

Group Run!

Foothills Running & Cycling is leading a group run starting at 7am, leaving from Clear Creak trail.
run distances range from 4-8 miles with multiple ability levels. Click Here for directions.

If your not into running in a group go explore a new trail or path that you have been meaning to.

YOGA

Yoga at TriYoga is cancelled this week since we are out of town. ahhhh sorry!

Check the website for a BUNCH of new classes starting next week!! www.triyogaendurance.com

Saturday (Race Day!)

Today is race day! Good luck Team TYE members Amanda, Megan, & Leo

Group Ride

Leaving TriYoga @ 8am. This is a FRCC lead ride! There will be 3 separate ability levels. If you are not currently a member of this club, we suggest you join!!


Open Water swim

held at Bear Creak Park in Soda lake. Swim area is aprox. 400ft. or 120m. per length.

Swim one length. Recover half the time it took to swim. Repeat 6, 8, or 12 times depending on ability and race distance.

Friday's Training Session

WOD

50 air squats
400m Run

X 4, 6, or 8 rounds depending on race distance and ability level.

Thursday's Training

It sure does Mark, It sure does!

AM YOGA


CFE

3,2,1,Tabata

3 min. max effort Row
3 min max effort Bike

1min recovery

2 min max effort Row
2 min max effort Bike

45 sec. recovery

1 min max effort Row
1 min max effort Bike

30 sec. recovery

Tabata Row (20:10, x8)
Tabata Bike

(Tabata interval is 20 seconds of MAX effort with 10 second recovery 8 times)

Swim

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Wednesdays training

Pure Unadulterated POWER!

WOD

21-15-9 reps
hand stand push ups
ring dips
pull ups

for time

CFE

1 mile
OR
800m

X5
recovery is 50% of run time.