- That should be a lot of flexibility
there for your to put some workouts together now.
(whoosh)
Well we've got two flats, actually now.
(whoosh)
Who wants that bike?
(whoosh)
Whoa.
What's up traniacs?
Get lost in this new free chair.
I'm all rolly.
Just gonna do the whole video like this.
I'm very fit.
Very fit, very fit.
So, today we ended up going out for a brick workout.
Brick workout that was supposed to be a 90 minute bike
followed by an 8K run, turned into a 45 minute bike
with two flats, where I sat on the side of the road
waiting for no triathlon Kim to come pick me up.
Because we used up our flat tube tires.
Flat tube tires.
In the first flat, then I sat on the side of the road
and did a Facebook live.
Very productive flat.
Very productive.
In that time spent in the ditch on the side of the road,
I sat there, and I was like, the two guys I was with
Chris and Trevor, are both doing short course these days.
I'm like, "You know what, I bet that I can come up
"with nine workouts, three for the swim,
"three for the bike, three for the run,
"that all of ya'll can use
"if you're training for a sprint distance race."
Swim, assuming that you are comfortable enough in the water
to do a 1,500 meter swim workout.
If you're not, go to triathlontaren.com/swimdrillprogram.
That'll get you started.
Then, how I've designed all of these workouts
is that there's one workout that's say,
three to four months out from your race.
One workout that is say,
two to one month out from your race.
Then one workout that's like your race prep
in the last two weeks of your race.
All the swims start with four times 150 as a workout
with 150 free, 50 choice.
That choice is like back, breast, kick, flutter kick.
Then you do drills for 400 meters, or yards, whatever.
Doesn't matter.
Those drills are whatever you're working on
to improve in your swim.
Alright, early season workout, you do 20 50's,
building one through four, five through eight,
nine through 12, 13 through 16, 17 through 20.
That means that number one is really easy.
Two is a little bit harder.
Three is a little bit harder.
Four is really hard.
And then start over.
Do those on about one minute,
to one minute and ten second repeats.
The idea with that is that you're building raw speed.
The mid season workout is after your warmup and your drill.
You do four times 200 where the first 100 is fast,
and the next 100 you're just cruising.
The idea is to get you in the habit of going really fast
and being able to recover while you're swimming,
and not hanging on to the side of the pool.
The last workout in the last week or two that you're doing
before the race, is you do your warmup, you do your drills.
Actually Trevor and Chris did it just the other day.
They did five times 100 max effort, on five minute repeats.
It's brutal, son.
Onto the bike.
Early season, three and four months out from your race,
we're looking at a 60 minute bike,
after a 15 minute warmup.
You wanna do five minutes where you're doing
five times 10 seconds really hard, like (grunting).
Eyes popping out of your socket hard.
15 minutes recovery.
That gets you a total of 20 minutes.
Then for the rest of the workout
you do six times five minutes.
Where at the start of your training plan
you're doing one minute hard, four minutes easy.
Then you start building to the point where you're doing
four minutes hard, one minute easy.
Take the last 10 minutes of that 60 minutes
to just recover and do an easy spin.
Mid season, all these gotta come over here
right over top of my delicately crossed legs.
Mid season in the two to one months out from your race,
starting with 60 minutes.
Building up to 90 minutes.
You do a 15 minute warmup.
Then 10 minutes, oh I've got this.
Do a 15 minute warmup, then you do 10 minutes
at like a steady, kind of race pace.
Five minutes recovery.
If you're doing 60 minutes you do three of these.
If you're doing 90 minutes you do five of them.
Then in your race prep, the last week before your race,
just a 30 minute bike, done in thirds where
10 minutes is really easy, 10 minutes is moderate,
10 minutes is a full on race pace.
Then make sure you go out for a one to two K run
off the bike, going fairly fast.
(dogs barking)
Oh settle down.
Settle down.
Running.
Early season you wanna be doing a four to six K run.
Do these as intervals where you're doing
up to 30 second bursts.
Maybe it's 50 meters.
Maybe it's 200 meters.
Maybe it's a fartlek.
I love a good fartlek, where you're
running the length of five or six houses.
You wanna be adding little bursts of high speed,
high intensity, turning your legs over really quickly.
Training them to move quickly
for just short periods of time.
You're basically just getting those
neuromuscular connections together,
to be able to turn those legs
over quickly in the early season.
Mid season you're looking at a sustained tempo run
of five to eight K, where you do the--
(dog barking)
Mid season you're looking at doing a five to eight K run
tempo run, where the first half of the run
is just slightly under what
you want to accomplish in your race.
Then the second half of the run is just slightly over.
You wanna be dialing in that race pace at a distance
that's just a little bit longer than the actual race.
Then, your race prep workout is a transition workout
where you're biking three to five K at a time.
Getting off the bike and running 500 meters,
to about a kilometer.
Repeat this three to four times.
Maybe two times.
However many times you've got time for,
without tiring yourself out.
There you go.
That should be a lot of flexibility there
for you to put some workouts together.
Now I'm just gonna suck it in
and go deal with this flat tire situation.
(grunts)
Very fit.
Very healthy man.
Oh, and traniacs, if you want a full on training plan
go to triathlontaren.com/coaching.
If you haven't heard, it's our thing.
It's kind of what we do.
Alright, Grace, come on.
(hip hip music)
Drop something?
(hip hip music)
Well we've got two flats actually now.
I replaced one.
(hip hip music)
Yeah.
21K only on the ride before we all got shut down.
Brutal.
New tubes now.
(muffled speech)
Eh, eh?
Not too bad.
Traniacs, we had a bit of a biker's dilemma here.
23 in the fast tire that I like.
Like 23 mils wide, but 25 in a slow tire
that I'm not a big fan of.
The wider the tire, the lower the rolling resistance,
the faster you go.
But what I ended up deciding on
is we're gonna take the 23 tire so it's narrower,
more aerodynamic.
We're gonna take the tire that's 25 from the front,
move it to the back, so you get that nice rolling resistance
on the back where all of your weight is.
Then aerodynamic on the front because 23 on the front.
So you get aero on the front,
rolling resistance on the back.
That's the theory.
We're gonna try that.
I'm a big fan of these Continental 4,002 S2 Grand Prixes.
You know what?
They're supposed to be like really brittle
and just for racing, but I find that they're
actually pretty good for flats.
And our roads are brutal, as you saw today.
So I'm gonna stick with these.
Good for racing.
Good for no flats.
Good for good lookin' cyclists.
Wins all around.
Who wants that bike?
Alright, dinner time with Chris.
No Triathlon Kim.
Chris's wife, who he refers to as hotshot,
we refer to as the lovely Tiffany.
We're gonna go for Vietnamese
and commiserate over flat tires.
Alright, we'll see ya.
(hip hop music)