The Runner’s World triathlon training program I’m using calls for five different types of running throughout the 12 week schedule: Foundation, Strides, Transition, Tempo, and Threshold Intervals. A rather in depth article about how runners can train for a triathlon preceded the program but it didn’t go into detail about the various types of running (or swimming or biking for that matter) as there are definitions in the sidebar of the program. All of the work-outs made sense to me except for the description of Strides, which happens to be one of the first running work-outs on the schedule. The program defines it as “Run 20 seconds at 5k race pace; jog 40 seconds after each stride” and each run work-out says how many repetitions of this to do.
In my mind, a stride was the forward movement of the leg. I was baffled as to how I was to jog for 40 seconds in just one stride. But I knew what 5k race pace meant, so at first I would just sprint for the designated number of repetitions and not worry about the 40 seconds of jogging. The more I started to read about triathlon training, however, the more the term “strides” came up and the more I wanted to know the true meaning. Continue reading
Our tricep push-ups did not look this hard core, but the form is still the same. Photo by Colonel Bob.
When I first started going to spin class I thought for sure I wouldn’t last. I thought I might get bored or never build up a tolerance for the intense work-out it provides at the crack of dawn. Now I’ve already lost track of how many classes I’ve gone to (though I could check it in my Runner’s World training log) and I have come to appreciate the intensity of spinning and I am certainly not bored. Just as no one run is the same, neither as any one spin class and it’s not just because of having different instructors. The class is entirely about what you put into it, how much extra gear you’re willing to add to your bike, and how hard you’ll try to sweat a little more each time.
The variety of spinning is what keeps me coming back and I recently got even more than I bargained for with a fantastic instructor. She called the course SSOB–Spinning Strength Off Bike. Normally the courses run for a full 60 minutes of spinning. According to the triathlon training schedule I’m using I technically only needed a 35-40 minute foundation ride, meaning a ride at a moderate pace. I figure it’s in my favor in the long run if I can already ride longer and at a higher intensity. This course gave me a good 40 minutes of spinning in addition to a strength work-out which I have been somewhat neglecting.
For 20 minutes we did sprints, out of the seat sprints, a seated climb, and a series of 20 second sprints at gear 6 with 20 seconds of rest. Then it was off the bikes and over to the wall. Continue reading