TRIYON Fartlek on the Treadmill

Run an easy 12-15 minutes on incline 2. At the end of the warm up add 3-4 15 second pickups to increase your heart rate and to get more blood flow to the working muscles. Run easy :45 between each pickup. Stop for some light stretching and get ready for the workout!

Main Set: Run all pace efforts at a 5k race pace effort. Complete the 1st set on incline 3. Follow up with a second set on incline 2 at the same effort. Complete a final set done on incline 1. Your pace should increase each set as your incline decreases.

  • Run 2:00 at pace, 1:00 easy run recovery
  • Run 1:40 at pace, 1:00 recovery
  • Run 1:20 at pace, 1:00 recovery
  • Run 1:00 at pace, 1:00 recovery
  • Run :40 at pace, 1:00 recovery
  • Run :20 at pace, 1:00 recovery

Take an additional 1:00-2:00 recovery before beginning next set. Always maintain good posture and do not exceed 5k effort. Maintain a foot plant underneath your body and practice good hip extension and finish kick!

1/2 - 1 mile easy cool down!

Run Hills For Speed

Hill workouts are one of the best ways to build run strength and speed for any race distance race. When we use gravity to increase the challenge of a run workout, we improve the efficiency of our run stride and eliminate wasted energy from poor form. Benefits of running hills are:

  • Improved run strength and endurance.
  • Less injury and faster recovery by reducing the force of impact.
  • Increased power in the pushoff, which increases your stride length without the dangers of over striding.

These are just 3 of the many benefits of running hills at a fast effort. If you are new to running hills, start by incorporating five 60 second 10k efforts up a moderate hill. Recover down the hill with short easy strides before starting the next repeat. Make sure to maintain a run cadence of 180 steps / minute for best results!  Hope to see you at Freedom Park tomorrow for hill repeats!

Fighting Injury with TRIYON!

For most triathletes and runners, injury is inevitable. Battling back from injury is both physically and mentally challenging . Always remember that the road to recovery is shortened by eliminating the specific movements that cause your pain or discomfort. Training through the pain of an injury is very risky and can lengthen your recovery period. Patience is a virtue but we can be proactive! Pain free movement is good and will increase blood flow to the healing injury. Find a cross training activity that causes no pain and then complete the TRIYON workout listed below.  You will get back into action quickly and have added strength when you're healed. Allow a day of rest between attempts. Eliminate any exercise that causes pain initially. Once you can complete the entire set without pain you are on your way!  TRIYON athletes always learn from their mistakes and come back stronger!

TY Workout

Carry 20% of your body weight in 2 dumbbells

  • 24 Walking Lunges
  • 24 Bench Step ups
  • 24 Deep Squat Thrusters
  • 24 Single leg bench lunges (12 each leg)
  • 1:00 Wall Sit with weights in lap
  • 24 Good Mornings
  • 24 Single Leg Dead Lifts (12 each leg)
  • Drop weights
  • 12-24 Pushups (pause 3 secs at top of pushup)
  • 12-24 Tricep bench dips (pause 3 secs at top)
  • 24 Single leg pelvic bridges (12 each leg)

Why TRiYON Strength Training?

1. Avoid injury that can occur due to the repetitive training of the same muscle groups. By strengthening the core and opposing muscle groups we can establish balance and stability that will support your performance muscles to their full potential. 

2. Increase power that will increase your speed. By adding resistance training (extra stress) to your performance muscle groups you can increase the force applied at the same effort level. Additional power applied to the road, the pedal stroke, or the water will allow you to run, bike, and swim faster! 

3. Increase your endurance.  The wear and tear from road impact while running or continuous cycling or swimming will break down muscle tissue. By increasing your overall strength, your body will withstand the tiring effects much longer during training and racing. Being durable under stress allows you to hold form and speed to produce new personal bests!

Swim Faster Easier

Hip rotation is very important with freestyle swimming. When it is in sync with shoulder rotation, it ensures a long stroke that will maximize your efficiency. Initiate the rotation from your hips and this will help your core and lats power the stroke. 

Try a couple of drills that can help you get started. The 636 drill (my favorite) starts by pushing off the wall on one side with the bottom arm out stretched in front of your head.  The other arm is resting on top of the hip along the leg. Perform 6 kicks on your side and then take 3 strokes to get to the other side. I prefer to take a breath during my 3 strokes and then hold my breath during the 6 kicks. Another quick drill to help you add awareness to your hip rotation is kick board pulling. Place a kick board vertically between your upper legs in place of a pull buoy. Begin swimming using good hip rotation and try to feel the top end of the kick board touch the water at full rotation. Incorporate these drills into your warm up and cool down and soon you'll be swimming more efficiently and faster!!

Help with Electrolyte Loss

Welcome the hot Summer months! Maintaining proper fluid balance is imperative for your success as the temperatures rise. Endurance athletes continue to run into problems due to forms of dehydration in this heat. Training in the hot conditions takes special hydration planning in order to avoid muscle strains, fatigue, and cramping.  

Sweat is not just water loss. It's electrolyte loss also! Electrolytes keep your body running smoothly and at peak performance. I like to compare electrolytes in the body to the motor oil in your car. It does not fuel the car but it's necessary to keep it from breaking down. Pay attention to the simple signs of electrolyte imbalance like early fatigue, cramping, and in some cases, swelling. Start to experiment with different amounts of electrolyte replacements and find out what works best for you. Running or cycling in July/August throughout Charlotte can make you lose 1000 plus mg of sodium/hour!

I’ve recently teamed up with Gatorade Endurance to maximize the replacement of my electrolyte levels, and the results have been awesome! Check them out here!

Stop Stress and Inflammation

Do you want to stop stress and inflammation? The TRIYON answer might surprise you! As an athlete you want to train hard and stress your muscles and skeletal system to their limit. This stress is challenging but good. Your body naturally responds to the stress with acute inflammation to help you recover and grow stronger. This inflammation is good and will go away within a day or two. This stress and recovery process is called the hard easy principle. Your body needs both stress and inflammation to function optimally, and to PR! The problem arises when you have too much stress and inflammation; too much of a good thing. Stressing your body beyond its limit is risky, especially on consecutive days. Overuse of the same muscle groups day after day can send you down the injury path. Good, acute inflammation then becomes chronic and bad. Injury results, and performance and health are compromised. This is a big reason I love triathlon training. Even if you're a runner or a cyclist training for a particular event, you can benefit greatly. Your body gets relief and recovery from one sport while you train the supporting muscles in another sport!

Proper Running Technique

Running research has shown the optimal running cadence to be around 180 steps per minute. Regardless of your cadence, take shorter, faster strides and increase your number by 3-5 steps/minute. Try this for 1 week, and you will recruit dormant gluteal muscles and naturally increase your hip extension. Teaching yourself to "run shorter" will boost your speed and keep you running healthy for a lifetime! TRIYON tips to make you stronger, faster, and fitter!