Hello from Las Vegas!
You GUYS. The training is ahhhhhmazing here! I arrived late on Wednesday night, and after putting my bike back together on Thursday morning (a big learning experience!) my coach and I headed out for a ride. The workout consisted of a 2 hour cycle (about 30.7 miles) at Lake Mead National Park, followed by a 7.8 mile run with 5 hard hill repeats.
As expected, it took a while before I felt comfortable out on the road – especially since I was brand new to cycling last summer and all I’ve done through the winter is ride on my indoor trainer and spin bikes. My confidence has grown a lot though after just one day, and I’m looking forward to more over the next 3. More miles, more hard work, and more of this absolutely stunning scenery. It’s going to be hard to go back home to the snow!
Work It Out
It has been FOR.E.VER since I gave you guys a purely cardio-based workout and for those of you who LOVE speedwork, today I’ve got a little gift for ya. (Even if you don’t like speedwork, I think you’ll still have fun!) I’ve written this workout for the treadmill, but you could easily apply it to the cardio activity of your choice – biking, swimming, the elliptical… whatever floats your boat and gets you sweaty.
The Need for Speed Workout
Start with a 5 minute warm-up at an easy pace, then move into the first block. In each of the 4 (labeled A to D), you’ll do a bit of moderate running, followed by an all-out balls to the wall effort, followed by some really easy recovery – feel free to jog or even walk this part. You should need to after the hard effort, and the idea is that you’ll be ready to rock again by the time you get into the next block.
Cool down with a 5 minute walk or jog, rehydrate, stretch and foam roll out all those hard working muscles, and you’re done!
Turn It Up
You guys know I enjoy a bit of T-Swift from time to time, and her newly-released song, Style, has been pumping through my earbuds since I heard it in the car last week. As usual, I was hot on the Youtube trail for great remixes, and I’m pleased to report that one has been found!
This week’s featured tune is Style (the Craig Welsh Pop Bootleg Remix) by Taylor Swift, and at just over 5 mins long, it would be great for getting you through the longest hard effort in block D of today’s workout. Enjoy!
Have A Read
- A DIY bike tune-up 5-step checklist – via Competitor. I need to do this!
- Yoga for the endurance athlete – via Training Peaks
- Your inner athlete: How to get out of your own way – via the Vega Blog
Now tell me…
- Any favourite speed workouts to share? (They don’t just have to be for running!)
- What are you looking forward to most this weekend?
I’ll see ya back here on Monday with my second Ironman 70.3 training update. (If you’d like to catch up on the first one, you’ll find it here!)