Just Freestyle? No Way! {Try this Mixed Stroke Set for a Great Workout!}

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My teammates and me at a district champ meet last year!

Many triathletes tend to focus on just freestyle. “Why wouldn’t you?” You say, “You’re only going to be racing freestyle during a triathlon, so there’s no reason to practice other strokes.”

While it’s true that you won’t be swimming fly, back, or breast during a triathlon, it is still beneficial to practice other strokes! Mixing up strokes during practice keeps the body balanced and even and uses different muscles that you use during the bike and the run.

Although you may not be as good at the other three strokes as you are at freestyle, practicing them a couple times a week will greatly improve your strength and overall swimming skills!

IM/Freestyle set:

Warmup:
4x200s as 100 free, 100back with 20 seconds between each 200

Kick set:
8x100s kick as 50free kick/50 fly back or Brest kick. Rest 15 seconds between each 100

Free/IM main set:
4x100s freestyle moderate pace
50 easy
3x100s freestyle moderate pace, 1×100 IM fast!
50 easy
2x100s freestyle moderate pace
2×100 IMs fast!
50 easy
1×100 freestyle moderate
3×100 IMs fast!
50 easy
4×100 IMs FAST

Warm down! Great job!!

Patrick

Short-ish. Sweet. Sweat. {quick triple-sport cardio workout.}

Try this workout next time you’re at the gym (or at home if you have an erg) for a superb AT/cardio workout. You can adjust for how much time you have to commit to working out to make it as short or as long as you’d like! (Details below)

Short (ish). Sweet. Sweat.

20 minutes warm up on bike (if you have time — if not do a quick 1-2 minute workout)

Bike portion

  • 7 x 1 minute full pressure, 1 minute moderate pressure
  • 1 minute slower to lower heart rate

total time = 15 minutes

Erg portion (see here if you don’t know how to erg)

  • 1 minute warm up
  • 5 minutes moderate pace at low stroke rate (18-22)
  • 4 x 1 minute fast pace followed by 1 minute moderate at higher stroke rate (24-max, in 30s)
  • 1 minute sprint at high stroke rate (in 30s)

total time without cooldown = 15 minutes

  • 1 minute cooldown

Run portion

  • 1 minute at conversational pace
  • 5 minutes moderate pace
  • 4 x 1 minute fast pace, 1 minute moderate
  • 1 minute sprint

total time without cooldown = 15 minutes

  • 1 minute cool down

—> If you have time afterwards, DO A LENGTHY COOLDOWN! Stretch, walk around, and so on and so forth.

{for a super short version, cut each portion down to 5 minutes. 1 minute warm up at start, and 1 minute on/off alternating at full pressure.}

Adjust the times in the three disciplines based on how much time you have for your workout! Notice that the erg & run workouts are analogous in time dedicated to varying levels of difficulty, so adjust accordingly. (For example, if you only have 20 or so minutes, do about 7 minutes in each). Or, if you’re really short on time, try one of the three workouts for a short burst of cardio! Enjoy!

One of my favorite places to do quick AT runs - around the area of the Harvard stadium!

One of my favorite places to do quick AT runs – around the area of the Harvard stadium!

What are your favorite short AT workouts?

Tri Hard,

Caity

 

 

5 Ways to Make Sure You Fit in Your Workout

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Avoiding delaying your workout too much can help you feel more motivated!

We all have those days. Those days when you’d rather do ANYTHING than work out. Sleep. Go to the beach. Hide under the covers. And sometimes, it’s okay to let yourself to take a day off or to listen to your body and skip your workout.

However, to avoid this from becoming a pattern, here are five steps that we can take to make sure we fit in our workouts:

1. Switch it up. Bored of your usual routine? Find a way to mix it up. Instead of running on the treadmill in your basement or the same old route, find new trails near you or make your route up as you go. It’ll make things a little bit more interesting!

2. Make plans for later. If you have dinner plans with friends or have to be somewhere later in the morning or afternoon, it forces you to work around your schedule and fit in your workout. I find that sometimes I end up putting off my workouts the most when I have a free day versus a full one (like one day this week when I started biking at 9:30 PM. Whoops).

3. Allow yourself wiggle room. If your body is saying “no way” to a ten mile run or a century, break the workout into pieces. Tell yourself that you’re going our for a shorter ride or run (or swim), and cut it short if you’re still tired, and do the full workout if you’re feeling good once you’ve gotten started. This way, you are still able to squeeze in some type of workout.

4. Schedule the workout with a friend. You’re probably less likely to skip out on a workout if you’ve already planned to go with a family member or friend. If you know that you’ll have trouble getting out of your bed in the morning to work out, plan to exercise with someone else at a set time {so that you can set your alarm and get out of bed on time}!

5. Reward yourself. If you’re really feeling de-motivated and out of “training mode”, you can try bribing yourself to workout. Nothing crazy — but little things to look forward to afterwards like long naps, a few hours on the couch watching movies, a quick dinner out with friends, or otherwise can help you to get motivated to finish the workout that much more.

I almost always feel better after I squeeze in a workout versus skipping it. Even if it has to be a quick 30 minute bike instead of a complete, planned out workout, something is always better than nothing.

What do you do to make sure you fit in your workout?

Tri Hard,

Caity

Sunny Runs & Sunset Swims

Today was a perfect training day (and also perfect for getting back into things after a week of being sick)! It was suuuuuper sunny and hot this morning, and extremely humid — I was dying a bit during my run! Luckily my iPod shuffle (and my new favorite songs like “The Way it Used to Be” by Mike Posner, “Money and the Power” by Kid Ink, and “Best I Ever Had” by Gavin DeGraw) saved me!

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sunny, humid day in New Jersey!

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neon & my iPod shuffle: my must-haves for running.

A couple hours after my run, my dad and I drove up to my grandma’s lake nearby (Pines Lake) and did a 2.2 mile open water swim. The water was beautiful and placid, and the humidity had died down — so the evening was a perfect temperature!

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bridge over to pines lake

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the lake

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post-swim… in my monogrammed bathing suit and wetsuit. lol

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post-swim selfie…hahah

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so gorgeous!

Overall, a successful Ironman training day! Only 38 days left!

For what races are you training? What workouts did you do today?

Tri Hard,

Caity

Night Runs {Chasing Pavement}

Sometimes, the best thing

is to just run.

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rain from morning ’till night, rainy day in new jersey

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night runs

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glow of the pavement after the storm

a night run was a perfect way to end this gloomy Thursday (rain a l l day). The pavement was glowing — post storm — and it was a quite peaceful workout. The calm after the storm.

Do you like running at night?

Tri Hard,
Caity

Core Sets: Part 3 – Short and Sweet

Looking for a short and sweet core workout? Here’s a favorite of mine that I often do with my team after practice. Repeat 3x through if you’re looking for a more intense workout; once if you only have a few minutes.

Check out Part One and Part Two of this series!

Short & Sweet: Targeting different parts of the core

  1. 25 body squats
  2. 30 seconds side plank each side
  3. 40 bicycle (20 each leg)
  4. Inchworm (push-up position creep up your legs until you are almost standing) into a pushup x5

See below for videos!

25 body squats

30 seconds side plank each side

40 bicycle (20 each leg)

Inchworm (push-up position creep up your legs until you are almost standing) into a pushup x5

Yay for core strengthening!

Tri Hard,

Caity

 

Core Sets: Part 1

Whether you like to do them before or after workouts, core sets are a great way to supplement the benefits of a traditional workout. I’ve tried countless core workouts… from my two year streak in middle school of doing 100 situps every day (I was weird. I didn’t ever miss a day. It was broken when I went to the hospital from stomach problems and couldn’t do them… haha) to more complex core sets at crew practices.

Along with many other triathletes, I like to keep core workouts as a part of my daily routine. Over the next few weeks or so, I’ll share some of my favorites with you!

This core workout is from beginnertriathlete.com. Check it out! It works all the different muscle groups, and has quite a few different parts… from traditional crutches to bridged leg lifts to heel touches. It took about 15 minutes or so.

The workout can be found here: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486