Beastly Brick Workouts

Triathlete running out of transition with their bike
December 13, 2016

Mike Ricci


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Workout #1 by Coach Jim Hallberg

For a winter bike trainer session, prepare a movie or Tour de France video to keep you engaged for 2 hours and follow this routine:

1. Start with a 20-minute spin in Zones 1-2.
2. Transition off the bike and complete 3 sets of 10 reps of 1-arm and 1-leg exercises. For example, alternate between squats and bench press, or reverse lunges with weights and push-ups.
3. After completing the 3 sets, return to the bike.
4. Spend 20 minutes either in Zone 3, or simulate a 5-minute hill climb on the trainer. Maintain a cadence of 70-80 rpm at 85% FTP or Zone 3 effort, with a 3-minute spin in between repetitions. Repeat until 20 minutes have elapsed.
5. Dismount and choose 2 new exercises for 3 sets of 10 reps each. For instance, alternate between weighted fast-switch leg step-ups and pull-ups.
6. Return to the bike for another 20 minutes, gradually increasing intensity every 5 minutes. Progress from Zone 2 to Zone 4, avoiding exceeding 100% FTP, but conclude the last 5 minutes at 100% FTP. Alternatively, adjust gears while maintaining the same effort level.
7. After biking, perform another set of arm and leg exercises. For example, hamstring curls or straight-leg deadlifts to engage glutes and hamstrings, and dips off a chair or bench.
8. Return to the bike for 20 minutes in Zone 3.
9. Finally, cool down!

Workout #2 by Coach Brad Seng

For a running workout, try the Mona Fartlek (named after Steve Moneghetti, Australian Olympian):

- Warm-up: Jog for 15-20 minutes, incorporating several strides at the end.
- Main Set:
  - 2 sets of (90 seconds fast, 90 seconds easy)
  - 4 sets of (60 seconds fast, 60 seconds easy)
  - 4 sets of (30 seconds fast, 30 seconds easy)
  - 4 sets of (15 seconds fast, 15 seconds easy)
- Cool Down: Jog easily for 10-20 minutes.

Coach Mike Ricci is the Founder and Head Coach for D3 Multisport.  His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.

Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.

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