Spin, Spin, Spin!

Ever wish that you could work out by sitting and staying in in the same place?

Well, you can with spin classes! Lately spinning has become very popular with cyclists — as well with as people who aren’t familiar with cycling. It’s a great workout that can be quite fun with a great instructor, bumpin’ beats, and some friends!

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My roommates Kayla and Roz tonight at spin!

One of my roommates, Brooke, just became a certified spin instructor this summer, and she now teaches classes at our school’s gym. The rest of my roommates and I attend her class each Wednesday. It’s fun to switch up my training routine and do a group workout.

Brooke teaching spin tonight

Brooke teaching spin tonight

However, if you think spin class is going to be easier than your normal cycling workout… you will be proved very wrong. I find spin especially challenging and am usually sore for a full day after.

What’s great about spin is that you can make it as hard or as easy as you desire. Being a competitive individual and having that triathlete blood in me, I push it as hard as I can in every class. Each week I try to increase my total distance by at least a mile!

Brooke is an awesome instructor and she keeps you busy the entire class. Between mock hills, speed intervals, and competitions, the class is never boring.

Shop around your area and try out different instructors. See which one fits your workout style and build spin into your weekly training schedule! Classes are usually available at local gyms.

Have you tried a spin class before? Let us know!

Email me at info@yountri.com

Happy Spinning,

Kaitlin

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

 

 

Beautiful Workout Spots. {Submit Yours}

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Harvard Stadium! After my stadium workout 🙂

Click the image above to see it full size. Harvard Stadium is beautiful. I love waking up early on some quiet mornings, enjoying the walk along the Charles, and heading to the stadium to do a tough stairs workout. Doesn’t hurt that the Stadium has a spectacular view from the top :).

Train in a beautiful spot? Race somewhere breathtakingly beautiful? We want to see! Submit your photos to info@youngtri.com and we’ll choose our favorites to feature on the site!

Where’s your favorite beautiful training spot?

Tri Hard,

Caity

How to Conquer Workouts in the Heat

You CAN conquer the heat.

As much fun as June, July, and August can be — filled with sun, sand, and relaxation — it can also making working out outside a tad more difficult. Depending on where you live, the humidity and/or outside temperature can be unbearable and at times unsafe — making it difficult to plan workouts.

Even though I don’t live in Arizona or Florida — where temperatures can be a lot hotter, the New Jersey heat in the summertime can still be pretty brutal. I’ve never done very well in the heat (I passed out on my Kindgergarten trip to the farm when it was 100 degrees, haha and have also had bad experiences in races with heat. I’m sure many of you can relate).

However, you don’t have to completely forgo outside workouts when the temperatures outside are intense. Try to follow some of these steps:

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You don’t have to avoid sunny workouts completely! Have a nutrition plan and stick to it, and all should go according to plan.

1. Dress for the weather. Obviously, you wouldn’t go running in a jacket and leggings in the heat, but it is still important to pay attention to what you are wearing (for guys and girls!) so that it doesn’t get in the way of your workout. Go for lighter colors and looser fabrics — and shorts that wont ride up or bother you at ALL (since you will probably be sweating more!) I like to wear spandex bottoms (sometimes my JL racing bottoms) and loose, cut t-shirts or moisture-wicking tanks.

2. Hydrate before, during, and after. Be sure that you’re sipping cold water (or an electrolyte-enhanced beverage) before and after your workout. Try freezing a GU gel and having it a few minutes before you start. It tastes so sweet and is very cooling and refreshing! If possible, a fuel belt or water stop on a long workout in the heat is beneficial (albeit not always realistic).

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Freeze a gu and have one before you workout! It tastes sooooo yummy and is a great way to energize

3. Have a post-workout snack ready. Be sure to re-fuel after your workout! The heat puts added strain on the body, so have some items ready in the fridge before your workout. My favorite post-workout snack is cold fruit or a banana almond milk smoothie (there will be a post later this week on this!).

4. Schedule your workout when the day isn’t at its peak temperature. Kind of a given, but running at noon or 1 PM on a 100 degree day with intense humidity is not the smartest idea — especially if your body doesn’t usually respond well to heat. Try for the morning or evening, when the temperature may not be as intense.

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Working out at night (out of the prime sunlight hours) can help prevent fatigue and exhaustion from the heat & humidity.

5. Listen to your body. Even if you’ve followed all necessary steps to have a successful workout in the heat, there may be times where your body won’t listen. It’s okay to push yourself, but listen to your body (especially in the heat)! There’s no shame in stopping or cutting a workout short if you’re really feeling dizzy or out of it.

What do you do to try to make sure your body cooperates during a workout in the heat? 

Tri Hard,

Caity

Before the Sun Rises: Three Quick Tips for Early Workouts

My dad always says that he enjoys morning workouts most — even if it means committing to waking up at the crack of dawn. Although the same isn’t always true for me — (I do love my evening runs!) it can be tempting to cancel morning workouts when you’re tired from the weekend, have a lack of motivation, or are just not in the mood. Here are a few quick, simple tips for conquering workouts before the sun rises.

1. Make a Plan. Decide at what time your workout will take place before bed, and make sure any friends or family members who may be participating with you are aware. A loose plan like “I think I’ll run in the morning” is less likely to happen than a concrete plan like “I’m running such and such a route at 6:15 AM”.

2. Stick to it. When your alarm inevitably rings, don’t be tempted to hit snooze and forget about your planned workout. Even if it takes setting your alarm for a half hour earlier because you just know you’ll hit snooze, use your alarm as a tool — not as a means through which to delay or cancel planned, scheduled workouts.

3. Take it all in. And Enjoy. Swimming, biking or running at 5 AM before the sun rises is quite different than a workout at 3 PM. Things are more serene — the sun is yet to have risen, the temperature is cooler, not as many people are buzzing about — and definitely less hectic. Take a moment to enjoy the peacefulness that comes with a before-the-crack-of-dawn workout — whether that means appreciating crawling back to bed afterwards (if you’re lucky enough to do so) that much more or stopping to watch the sun rise before or after an intense run. Morning workouts also bring with them a sense of accomplishment — (you’re done for the day!) — so enjoy that as well.

Do you like working out early? How do you make sure you stick to a plan and don’t sleep through your alarm or postpone the workout?

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Tri Hard,
Caity