Post Your Favorite Workout

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2010-04-22 1:48 PM

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Regular
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St. John's Newfoundland
Subject: Post Your Favorite Workout
Just came up with a few of my favorite tri specific training routines. I think my favorite is a brick session I do mid week.

I call it a Half and Half

I call it this because I spend close to equal time on the bike, and the run, usually about 40 to 45 minutes each, 90 minute total. This is a tempo session and is run specific.

I’ll do a 45 minute ride to temper my legs, and will include 2 moderately hard efforts of 10 minutes each at just under race pace, in the aerobars. Then I head home, and do a quick transition and head out on the run loop. I am not sure of the distance, but it’s shorter than 10k, and my goal on a tempo run is always to break 40 minutes. If I do it in a brick, that’s a GOOD session.

What's yours? Be nice to have a bunch that You could draw from and to insert into your own program.

2010-04-22 2:47 PM
in reply to: #2810545

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Master
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Mt Pleasant, SC
Subject: RE: Post Your Favorite Workout
Hello

I was going to let this go but I could not resist.

Pizza eating-  Standing or on my knee's with a final sprint across the finish line before I rest.

Kevin 
2010-04-22 3:05 PM
in reply to: #2810545

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Master
2327
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North Alabama
Subject: RE: Post Your Favorite Workout
Favorite Swims:
5000yrd continuous. (Great time to clear my head) 
10x75yrd sprint w/ :10RI. Swim the whole thing for time.
10x50yrd sprint w/ :10RI. Swim the whole thing for time.
10x100 dec. Start easy (~2:00/100. dec :05 in sets of 10, until you can't make the pace)

Favorite Run:
1.5mi paperclip TT. It's on the military base. Generally while the cadets are doing isometrics. It's fun to go out w/ the Colonel and run hard.

 
2010-04-22 5:30 PM
in reply to: #2810752

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Champion
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Subject: RE: Post Your Favorite Workout
either the carrot ride (ride as long, as hard as you can. keep doing this until you are spent.

long trail run wit ha big chunk at or faster than half marathon pace.
2010-04-22 7:10 PM
in reply to: #2810545

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Extreme Veteran
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Sault Ste. Marie
Subject: RE: Post Your Favorite Workout
Im tied between:
Sprinting and racing cars around town vs. Bush trail running on northern ontario. 
2010-04-22 8:49 PM
in reply to: #2810545

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Champion
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Columbia, South Carolina
Subject: RE: Post Your Favorite Workout
My favorite is a run-bike-run 'brick' that I do as a race rehearsal for longer races.  Run 3-6 miles at around half marathon pace + 30s or so per mile.  Then bike 2-3 hours, as something like 30 minutes z2, 2 hours z3, 30 minutes z4.  Then run 4-6 miles starting about the same pace as the first run, and building to half marathon pace minus 10-20s per mile by the end.

2010-04-22 9:27 PM
in reply to: #2810545

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Master
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Canandaigua
Subject: RE: Post Your Favorite Workout
Work out with BTers.
I love to swim.  Favorite is OWS along the buoys with the dog following.
Next is a thing I call Player Piano. 

75yds on 1:30
50yds on :60
25yds on :30
25yds in :30
50yds on :60
75 on 1:30
Repeat till you drop.
6 sets is 1800 yds off in nothing. We rest 60 seconds between for the crowd to catch up but just resting 1:30 before next set is best. 
2010-04-22 9:37 PM
in reply to: #2811094

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Delaware, OH
Subject: RE: Post Your Favorite Workout
newbz - 2010-04-22 6:30 PM either the carrot ride (ride as long, as hard as you can. keep doing this until you are spent. long trail run wit ha big chunk at or faster than half marathon pace.


Uh, Newbz my carrot ride has a hamburger at the end of it.

13 miles to the Liberty Tavern.  1/2 Bacon & Blu hamburger, side of fruit or salad and a 1/2 beer and lemon-aid.  Stuff the other 1/2 of the sandwich wrapped in plastic into my seat bag.  13 miles (or more) home.  Eat other 1/2 sandwich.
2010-04-22 10:32 PM
in reply to: #2810545

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Regular
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100
Subject: RE: Post Your Favorite Workout
What do you do with the other 1/2 of a beer?

It's just cruel if you just leave it there. 
2010-04-22 10:46 PM
in reply to: #2810545

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Extreme Veteran
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Mexico!
Subject: RE: Post Your Favorite Workout
run as far as you you think you can.

then run back.
2010-04-23 7:11 AM
in reply to: #2810545

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Extreme Veteran
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Concord, NH
Subject: RE: Post Your Favorite Workout
Almost any 2-3 hour mtn bike ride that includes a bunch of twisty, flowing singletrack.

2010-04-23 8:33 AM
in reply to: #2810545

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Master
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Goodyear, AZ
Subject: RE: Post Your Favorite Workout

I like to do what our coach calls "Transition Workouts". I dont actually enjoy them at the time but I like them afterwards.

Last Friday I did medium-long transitions which were 3 mile run-12 mile bike x4. The last one should be close to race pace. You can still see the workout on my logs.

I also sometimes do short transitions (0.5 mile run-2 mile bike x10-12) as fast as we can. Or for IM training 4 mile run-20 mile bike x3. In any case, they hurt!

2010-04-23 9:39 AM
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Master
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Seattle, California
Subject: RE: Post Your Favorite Workout
Easy run in the woods with friends. 
2010-04-23 10:12 AM
in reply to: #2810545

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Extreme Veteran
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Lake Placid, NY
Subject: RE: Post Your Favorite Workout
2 mile jog to the track for warmup.

4-6 x 400 meter repeats at the track @ mile race pace (90 sec per lap for me) with 100 meter walking recovery.

2 mile jog back home cooldown.

Churn and burn, baby.
2010-04-23 10:31 AM
in reply to: #2810545

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Runner
Subject: RE: Post Your Favorite Workout
I have two:

Progression run - start out comfortable, nice easy effort; after the first couple miles, start to pick up the intensity, letting it slowly build over the course of the run until I'm hitting that point where it's uncomfortable; hold that for a bit, then ease it back to a comfortable easy effort to finish things off.

Hill circuit - nice little path through a nearby park, forms a figure 8 with one side higher than the other; run the path, pushing it a little harder on the uphills, then cruising the flats, then letting the legs go on the downhills; focus on consistent effort throughout, and working the stride.
2010-04-23 10:40 AM
in reply to: #2810545

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Master
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Southern Ontario
Subject: RE: Post Your Favorite Workout
I like this set in the pool:

12 x 100
3 - 2:00
3 - 1:55
3 - 1:50
3 - 1:45

Or this one:
12 x
- 2 x 25 Fly
- 150 BK/BR/FR
- 2 x 25 Fly

2010-04-23 11:19 AM
in reply to: #2812229

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Champion
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Subject: RE: Post Your Favorite Workout
Scout7 - 2010-04-23 9:31 AM

I have two:

Progression run - start out comfortable, nice easy effort; after the first couple miles, start to pick up the intensity, letting it slowly build over the course of the run until I'm hitting that point where it's uncomfortable; hold that for a bit, then ease it back to a comfortable easy effort to finish things off.

Hill circuit - nice little path through a nearby park, forms a figure 8 with one side higher than the other; run the path, pushing it a little harder on the uphills, then cruising the flats, then letting the legs go on the downhills; focus on consistent effort throughout, and working the stride.




that first one is pretty much how all my long runs go.
2010-04-23 12:20 PM
in reply to: #2812367

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Runner
Subject: RE: Post Your Favorite Workout
newbz - 2010-04-23 12:19 PM

Scout7 - 2010-04-23 9:31 AM

I have two:

Progression run - start out comfortable, nice easy effort; after the first couple miles, start to pick up the intensity, letting it slowly build over the course of the run until I'm hitting that point where it's uncomfortable; hold that for a bit, then ease it back to a comfortable easy effort to finish things off.

Hill circuit - nice little path through a nearby park, forms a figure 8 with one side higher than the other; run the path, pushing it a little harder on the uphills, then cruising the flats, then letting the legs go on the downhills; focus on consistent effort throughout, and working the stride.




that first one is pretty much how all my long runs go.


Yeah. I think the key for me is that I don't ever schedule the first one. It just happens. Probably why it's one of my favorites.
2010-04-23 12:49 PM
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Veteran
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Subject: RE: Post Your Favorite Workout

Me with beer...

  :-D

  -Andy

2010-04-23 1:37 PM
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Veteran
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El Segundo, CA
Subject: RE: Post Your Favorite Workout

There's a ride I do occasionally that involves 15 miles of flat, easy bike path, followed by a 15 mile loop that includes some decent hills, followed by the first 15 mile section to get back home. The first third seems to be a good warmup for the 2nd third, and the final third is easy enough that I can still make it home when my legs are on fire.

 

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