Tough Cardio

(warm-up)
stretch- especially legs

Workout
Spin class- 1 hour
2000m row
50 super burpees (normal burpee pull-up then a knees to chest = 1)
2000m row

(cool-down)
5 min jog
long stretch

Ice Breaker Tri- American Fork, UT

The weather was not so good. The wind was blowing around 30 mph and it was around 35 degrees. Because of this the tri was done as a run, bike, swim to prevent hypothermia.

Pre Event Workout

Form, Focus, and Flexiblity

Workout
light elliptical for 10 min
Hand stands
very long stretch (in sauna if possible)

Mentally get preped for race tomorrow at 8 am. The weather will be cold and the hills will be tall. Go over swimming and riding form. Mentally focus on flip turns and when to change gears on hills. Check all gear and get a good sleep.

Light Recovery- Prep for Tri on Mar 26

Jump Rope/Run

(warm-up)
stretch & practice handstand- 15 min

Workout
Jump Rope- 3:30 sets w 1:30 rest ( 6 sets)
Run- 45 min @ 10 min/mi pace on incline (keep hr below 80%)

(cool-down)
jog 5 min & long stretch

Prep for Sprint Tri on Sat, May 29

SWIMMING

(warm-up)
5 underwater 25's @ 1:30

Workout
10- 300's @ 9 min

(cool-down)
long stretch in sauna or other hot place