Craig Alexander's Core Workout Three-time Ironman world champion Craig “Crowie” Alexander shares his core workout.
Watch the video here. One-Hour Workout: Train For Your Swim Race Distance Coach Bryan Mineo designed this swim workout for Olympic or half-Ironman athletes who want to train specifically for the distance of their race. “Most age group triathletes do a fine job of training specifically for their race when bike and run training,” Mineo says. “However, the same specificity is consistently lacking in their training plans in the water. I see very few athletes swimming longer distance, aerobic sets that parallel the race distance they’re training for.”
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Photo: Delly Carr/Triathlon.org One-Hour Workout: Base-Building Bike Trainer Pyramids This bike workout is meant to be done on an indoor trainer, and if you have a power-based trainer or power meter, you can use your power zones. Otherwise do this workout with percentage zones of threshold heart rate.
“This is a pyramid workout, where we’ll be spending a lot of time working in Zone 3 — just a little over what you should be comfortable doing aerobically, but nothing that’s going to go over your lactate threshold and move you towards anaerobic work,” says coach Erik Reitinger. “For January, this is a perfect workout to use when working on build an aerobic base or when looking to push yourself beyond your typical ‘easy ride.’” Get the workout. Photo: Nils Nilsen Luke McKenzie's Hardest Workout Long-course pro Luke McKenzie completes this bike set two or three times during his preparation for an Ironman. “It is important to do it rested and to give yourself time to recover after, as it usually takes a lot out of you,” he says. The focus of the workout is on improving Ironman-specific power and cadence, and the first time you do this session is usually the hardest. “But the second and third time you will see great improvement,” he says, “and I can guarantee you will enter your next Ironman with confidence in your bike fitness.” Get the workout. Photo: John David Becker A Better Triathlon Brick Workout With the following brick workout, you shift from the two disciplines 12 times instead of once, forcing your body to shift blood from its cycling muscles to its running muscles and then back many times over. This workout is most easily done with a trainer, but can also be done by locking your bike in your car while you run or by having a very understanding friend or significant other hold your bike for you while you run. The shorter the transition between the disciplines, the better. Get the workout. Photo: Shutterstock.com One-Hour Workout: Build Bike Efficiency This trainer workout focuses on form, so you can maximize your pedal stroke.
“Many triathletes get very focused on mileage and time on the bike without thinking about quality of technique,” says coach Dave Sheanin. “This set covers a lot of bases with single-leg and cadence work. Riding a balanced pedal stroke along with a higher cadence builds strength and balance which will leave you in better shape for the run. Practicing these skills any time, on or off-season, will pay off on race day.” Get the workout. Photo: Shutterstock.com Bike Intervals And Core Work In One Session Try this workout when you need a quick but intense session at the gym or at home on your indoor trainer. This core/bike combo comes from Sandy Overly, a Spin and Pilates instructor and USAT-coach in Texas, who says it’s a favorite of her time-crunched triathletes. “The workout is intense and fun,” Overly says. “My athletes have gained strength, flexibility and better stabilization through these workouts allowing them to improve overall in their triathlon training and performance.”
Get the workout. Photo: Shutterstock.com One-Hour Workout: “Tired” Swimming “Being in the water for a long period of time can be exhausting—especially for long course athletes,” coach Tony Zamora says. “But even though you’re tired, you still need to bike and run afterwards. I like programming this workout because it forces the athlete to have to swim on tired arms, while remaining focused on proper form and technique.”
The workout is 1700 plus a 5–10 minute cool-down, so Zamora advises to increase the yardarge of both the warm-up and main set to make it fit your training needs. Get the workout. Photo: Shutterstock.com The “Birthday” Swim Workout If you follow Ultraman world champion Hillary Biscay, you know that she has an affinity for something known as the “birthday swim.” For Biscay—and for several of the athletes she coaches—the birthday swim session is an epic distance doozy: 100×100 (although it can be modified to a shorter set). Get the workout. Photo: Shutterstock.com One-Hour Workout: 3x12 Trainer Intervals Photo: Nils Nilsen
We feature swim, bike and run workouts on Triathlete.com every week. Here are the 10 most popular workouts featured on Triathlete.com in 2014.