TRAINING PROGRAMS
Coach Robb’s 70.3 Performance & Nutritional Program – Week 2 of 6
Enhanced Strength & Aerobic Foundation
Enhanced Strength & Aerobic Foundation
Here are your training & nutritional protocols for next week – please review each day’s notes and video links and let me know if you have any questions or need anything edited to fit your schedule.
Alkaline or Acidic
Also, there is a subject that gets tossed around in the media occasionally, the concept of your body being in an environment of either Alkaline or Acidic. In addition to your overall health, when your body is in a consistent state of Alkaline, your performance will improve (for reasons beyond the scope of this email).
NOTE: IT IS THE BALANCE BETWEEN BEING ALKALINE & ACIDIC. Some media outlets make it sound as if you should avoid ALL acidic items, this is NOT true. There are nutritional benefits to acidic food items just like the (healthy) alkaline items so strive to create BALANCE between your food items to create the optimum balance of alkalinity and acidity. Ironically, this is why eating a truly balanced diet of real, raw food creates such optimum results (and overall health). Let’s take a look at this concept:
Alkaline vs. Acidity
Healthy, cells thrive in an Alkaline environment but become unhealthy with metabolic waste (i.e. cortisol, lactic acid, oxidative stress, etc.) in an Acidic environment. Proper nutrition is the key to maintaining a healthy environment (Alkaline) for your cells to thrive. To create an Alkaline environment, your diet should consist of 50% (or higher) Alkaline forming foods.
If you would like to know how acidic your body is, purchase pH strips at the drugstore. Collect your first morning urine and dip pH paper into it. It will indicate your urine’s pH level with a change of color. The change of color can then be matched to a numerical reading. A card is included in the pH paper that correlates a color to a pH number. It is similar to checking the pH of a swimming pool.
Your pH test reading should be between 7.0 to 7.5. It may take you a while to achieve this pH, but keep at it. Eat alkaline foods and consume phytonutrient powder such as Complete Reds, Oranges & Purples.
Overview of Alkaline & Acidic
Alkaline forming foods include most fruits, green vegetables, lentils, spices, herbs, seasonings, seeds & nuts.
Acid forming foods include meat, fish, poultry, chicken, eggs, most grains, legumes, processed foods, fast foods, and simple sugars.
A simple rule of thumb is to consume one serving of fruit & one serving of vegetables for every serving of acidic foods.
Alkalizing Foods – Eat More of These!
Alkalizing Foods – Vegetables
Alfalfa – Barley Grass – Beets – Broccoli – Cabbage – Carrots – Cauliflower – Celery – Chlorella – Collard Greens – Cucumber – Eggplant – Garlic – Green Beans – Green Peas – Kale – Lettuce – Mushrooms – Mustard Greens – Onions – Peas – Peppers – Pumpkin – Radishes – Rutabaga – Spinach – Sprouts – Sweet Potatoes – Tomatoes – Wheat Grass
Alkalizing Foods – Fruits
Apples – Apricots – Avocado – Bananas – Berries – Blackberries – Blueberries – Cantaloupe – Cherries – Coconut – Cranberries – Dates – Figs – Grapes – Grapefruit – Honeydew Melon – Lemons – Limes – Nectarines – Oranges – Peach – Pear – Pineapple – Raisins – Raspberries – Strawberries – Tangerines – Watermelon
Alkalizing Foods – Grains
Millet
Alkalizing Foods – Nuts
Almonds – Chestnuts
Alkalizing Foods – Sweeteners
Stevia
Alkalizing Foods – Spices & Seasonings
Chili Pepper – Cinnamon – Curry – Ginger – All Herbs – Mustard – Sea Salt
Alkalizing Foods – Misc.
Apple Cider Vinegar – Fresh Squeezed Orange Juice – Soured Dairy Products
Alkalizing Foods – Minerals
Calcium – Magnesium – Potassium – Sodium
Acid Foods – Eat Less of These!
Acidic – Vegetables
Corn – Olives – Winter Squash
Acidic – Fruits
Pickled fruits – Cranberries
Acidic – Grains
Barley – Bran – Bread – Corn – Cornstarch – Soda Crackers – Wheat Flour – White Flour – Macaroni – Rice (all types) – Rey – Spaghetti – Spelt – Wheat Germ – Wheat
Acidic – Beans & Legumes
Black Beans – Chick Peas – Kidney Beans – Lima Beans – Pinto Beans – Soybeans – White Beans
Acidic – Dairy
Butter – Cheeses – Processed Cheese – Ice Cream
Acidic – Nuts & Butters
Brazil Nuts – Hazelnuts – Peanut Butter – Peanuts – Pecans – Pine Nuts – Walnuts
Acidic – Animal Protein
Bacon – Beef – Carp – Clams – Cod – Corned Beef – Lamb – Lobster – Mussels – Organ Meats – Oyster – Pork – Rabbit – Salmon – Sardines – Sausage – Scallops – Shrimp – Tuna – Turkey – Veal – Venison
Acidic – Fats & Oils
Almond Oil – Butter – Canola Oil – Corn Oil – Safflower Oil – Sesame Oil – Sunflower Oil – All fried foods
Acidic – Sweeteners
Corn Syrup – Sugar
Acidic – Misc. Foods
Catsup – Cocoa – Coffee – Mustard – Pepper – Soft Drinks – Vinegar
Acidic – Drugs & Chemicals
Aspirin – Chemicals – Medical Drugs – Psychedelic Drugs – Herbicides – Pesticides – Tobacco
Understanding that what you eat has a direct influence on both your health & performance, another tool for Working Smart, Not Hard!
Yours in sport & health,
– Coach Robb, Coaches and Staff
Orca Wetsuits is the official wetsuit of Complete Triathlon Solutions
AT A GLANCE
MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
---|---|---|---|---|---|---|
Rest | Weights Anatomical Adaptation Run Even Tempo 60 MInutes | Swim Workout – 2700 Yards Bike Even Tempo 90 Minutes | Weights Anatomical Adaptation Run Pacing Intervals & Drills | Swim Workout – 2500 Yards Bike Even Tempo 90 Minutes | Run Rolling Hills – 6 Miles Weights Anatomical Adaptation | Bike Fragmented Blocks Swim Workout – 1800 Yards |
WEEK 2
MONDAY
Misc. Notes: to avoid becoming ill, it is imperative that you pay attention to small details: food consumption (amount, quality and frequency), sleep (amount and quality), hygiene (washing your hands frequently) to avoid any virus intrusions as well as consistent documentation of lap times. We will be pushing for more speed from your body during this final phase of preparation; however, you can over cook yourself and set yourself back by overlooking the details mentioned above.
Flexibility: after your shower, foam roll your legs & trigger point your chest and shoulders
Nutrition: 15 minutes before bed, take two capsules of Fish Oil and Adrenal Support
TUESDAY
[Please use the spreadsheet and associated videos listed at the bottom of this document]
Misc. Notes: before we can move onto heavy lifting and developing your maximum strength levels, we first have to strengthen your tendon and ligaments to support the future load levels. You should finish this workout feeling “fresh”; you should NOT be struggling at any time during this workout. The exercises are “basic” to ensure that you are not struggling – this will reduce your risk of injury or straining the belly of the muscles.
Pre-Hydration & Nutrition: 10-15 minutes prior to this workout, consume 8-10 ounces of Energy Fuel to top off both your calories and provide electrolytes for proper muscle contraction.
Sets: 2 Speed of Lift: fast off of the bottom of each range of motion
Repetitions: 6-8 Reps Max Rest Interval: 30 seconds between exercises; 1:00 in between cycles
Weight: extremely light; no struggling for either set
Warm up for ½ mile (Easy) light on your feet and with a turnover rate that doesn’t leave you gasping for air. Stop and stretch feeling for any muscle(s) tightening up during this warm up; complete your Dynamic Movements to increase your range of motion prior to moving into your main set.
Main Set – 50 Minutes (Slightly Faster Than Your Warm Up)
Within the upper end of your aerobic zone, focus on your belly breathing strategy to help maximize your oxygen uptake. Stay relaxed; leaning forward and don’t allow yourself to surpass your aerobic zone for any reason. Hit your hydration every mile if possible (carry it with you if necessary).
Cool Down by running for ½ mile (Easy): before completing your warm down, complete 15 seconds of your efficiency drills: heel to butt, skipping and high knees. Resume your cool down by focusing on good biomechanics. Remember, your body remembers the last thing that you did, so if you finish with high quality, it will carry forward with each workout.
Post Workout Protocols
WEDNESDAY
Workout Notes: focus on good body position to allow your muscles to move you efficiently through the water (the more you reduce inefficient body position, the easier it will be for you to get up to speed and maintain for the entire interval duration). Notice that when you push off the wall and stay streamlined, you move through the water easily – strive to maintain this same sensation while you are actually swimming!
Misc. Notes: by focusing on your heart rate levels, you will achieve the only goals of this workout: aerobic enhancement & muscular strength. If you feel that you are working hard, simply lighten your gearing and focus on optimum pedal mechanics. At the top of each 9 minutes, gear up two gears and stand for 1 minute (no accelerations or sprinting); strive not to bottom out your pedal stroke.
Pre-Hydration & Nutrition: 10-15 minutes prior to this workout, consume 8-10 ounces of Energy Fuel to top off both your calories and provide electrolytes for proper muscle contraction.
Warm up: Focus on optimum pedal mechanics right from the beginning
Duration: 5 minutes Gearing: small chain ring up front, middle rear gearing
Cadence: 80-90 (no higher/lower) Misc.: stretch and hydrate before moving into your main set
Main Set: Even Tempo with standing intervals (80 Minutes)
Settle into a comfortable pace that you can maintain for 9 minutes; at the top of each 9 minutes, gear up two gears and pedal in a standing position for 1 minute (strive not to bottom out your pedal stroke on both sides). After 1 minute, sit back down and lighten your gearing to minimize the lactic acid in your quads.
Repeat the 10 Minute blocks 8 times for a total of 80 minutes
Cool Down: Keep a close eye on your HR level for the final 5 minutes
Duration: 5 minutes
Gearing: the easiest combination
Cadence: 85-90
Misc.: don’t dismount until you stretch your calves and lower back
THURSDAY
[Please use the spreadsheet and associated videos listed at the bottom of this document]
Workout Notes: please reference Tuesday’s notes and video links.
Workout Notes: let your mental focus be on optimized biomechanics and efficiency (your actual speed isn’t important). Maintain a relaxed upper body and consistent belly breathing to maximize your oxygen uptake.
Pre-Hydration & Nutrition: 10-15 minutes prior to this workout, consume 8-10 ounces of Energy Fuel to top off both your calories and provide electrolytes for proper muscle contraction.
Warm up for 15 minutes: intentionally ease into this warm up with an open mind and a mental focus on proper biomechanics (listen for your heels dragging!). After your first 10 minutes, stop and complete your Efficiency Drills: heel to butt, skipping and high knees and Dynamic Movement Drills to enhance your range of motion and reduce your risk of pulling a muscle.
Main Set – HR Zone 2 – No Higher with 1 Minute Rest Interval
Half Mile Interval #1 (Goal: relaxed and efficient):
Half Mile Interval #2 (Match your pace from Interval #1):
Half Mile Interval #3 (Match your pace from Interval #1):
Half Mile Interval #4 (Match your pace from Interval #1):
Cool Down by running for 2 miles: before completing your warm down, complete 15 seconds of your efficiency drills: heel to butt, skipping and high knees. Resume your cool down by focusing on good biomechanics.
Post Workout Protocols
FRIDAY
Workout Notes: During the early sets of this workout, focus on leveraging the water with your catch of your hands and then hold with your forearm. With the additional emphasis on rotation, you will cut through the water quicker and more efficiently (feel for this). During your pull sets, feel for the body balance in between taking breathes. With you producing extra power during the sprint set, your 100 yard intervals should feel as if you are in total control (don’t be afraid to slow down to accomplish this).
Misc. Notes: by focusing on your heart rate levels, you will achieve the only goals of this workout: aerobic enhancement & muscular strength. If you feel that you are working hard, simply lighten your gearing and focus on optimum pedal mechanics. At the top of each 9 minutes, gear up two gears and stand for 1 minute (no accelerations or sprinting); strive not to bottom out your pedal stroke.
Pre-Hydration & Nutrition: 10-15 minutes prior to this workout, consume 8-10 ounces of Energy Fuel to top off both your calories and provide electrolytes for proper muscle contraction.
Warm up: Focus on optimum pedal mechanics right from the beginning
Duration: 5 minutes
Gearing: small chain ring up front, middle rear gearing
Cadence: 80-90 (no higher/lower)
Misc.: stretch and hydrate before moving into your main set
Main Set: Even Tempo with standing intervals (80 Minutes)
Settle into a comfortable pace that you can maintain for 9 minutes; at the top of each 9 minutes, gear up two gears and pedal in a standing position for 1 minute (strive not to bottom out your pedal stroke on both sides). After 1 minute, sit back down and lighten your gearing to minimize the lactic acid in your quads.
Repeat the 10 Minute blocks 8 times for a total of 80 minutes
Cool Down: Keep a close eye on your HR level for the final 5 minutes
Duration: 5 minutes
Gearing: the easiest combination
Cadence: 85-90
Misc.: don’t dismount until you stretch your calves and lower back
SATURDAY
Workout notes: this run is a combination of strength training and aerobic enhancement because of the rolling hills and the attention to your intensity levels. If your heart rate gets too high, simply slow down (walk if necessary) until it gets back down and then resume your running.
Pre-Hydration & Nutrition: 10-15 minutes prior to this workout, consume 8-10 ounces of Energy Fuel to top off both your calories and provide electrolytes for proper muscle contraction.
Warm up by running for 1 mile: make a conscious effort to focus on running with a forward body position right from the beginning of the warm up. Foot placement and lower leg tempo need to be swift and deliberate – avoid staying on the ground too long. After your 1 mile, complete 1-2 minutes of your Efficiency Drills: heel to butt, skipping and high knees. Resume your running as if it was the start of your race – fast, but in control!
Main Set – Even Tempo 4 Miles
Nutritional Notes: consume 100 calories every 30 minutes; hydrate with 4-5 ounces every 15 minutes (Maximum fluid intake of 25 ounces per hour-more than this may lead to dilutional hyponatremia)
Set Notes: as you feel the load of the hill; lean into the hill from your hips and shorten your stride rate. By focusing on your belly breathing you will be able to maintain a good pace (not as fast as on the flats) because you are maximizing your oxygen intake and fueling your muscles. As you crest the hills, notice how the tendency is to sit back on your heels; maintain that forward position that you did up the face of the hill and maintain on the flat sections for optimum biomechanics.
Cool Down for 1 mile: like your warm up, gently back down your leg tempo (without getting sloppy) with small and intentional strides; keep your foot placement right under the center of your body to keep your time in touch with the ground to a minimum.
Misc. Notes: if you would like to improve your VO2 Max numbers, take a nap! When calculating your VO2 max (the volume of oxygen you are able to take in) number, your percentage of body fat is factored into the calculation. As you know, when you nap, your body releases hGH naturally (human growth hormone) which is the hormone necessary to decrease your percentage of body fat. On the flip side of this equation, if you push your body too hard (mentally or physically), your body produces excessive amounts of free radicals along with elevated levels of cortisol (aka – fat magnet). So do yourself a favor and do all that you can to get this two hour nap in – your health and performance will thank you later!
[Please use the spreadsheet and associated videos listed at the bottom of this document]
Workout Notes: please reference Tuesday’s notes and video links.
SUNDAY
Workout notes: this workout is two main blocks; if necessary write your HR zones on the top of your hand along with the durations to maximize your aerobic enhancement (your key focus during your pre-season training phase).
Pre-Hydration & Nutrition: 10-15 minutes prior to this workout, consume 8-10 ounces of Energy Fuel to top off both your calories and provide electrolytes for proper muscle contraction.
Warm up: 20 Minutes (Easy)
Gearing: small chain ring up front, middle rear gearing
Cadence: 80-85 (no higher/lower)
Misc.: stretch and hydrate with Energy Fuel before moving into your main set
Main Set #1: Even Tempo with standing intervals (40 Minutes)
Settle into a comfortable pace that you can maintain for 9 minutes; at the top of each 9 minutes, gear up two gears and pedal in a standing position for 1 minute (strive not to bottom out your pedal stroke on both sides). After 1 minute, sit back down and lighten your gearing to minimize the lactic acid in your quads.
Repeat the 10 Minute blocks 4 times for a total of 40 minutes
Main Set #2: (4 Minutes at Even Tempo plus 1 Minute Acceleration) – 50 Minutes
4 Minutes at an Even Effort
With optimized pedal mechanics, spin the tallest gear combination that you can while staying in your HR Z2. At the end of the 4 minutes, gear up and gently stand up into your 1 minute acceleration.
1 Minute Acceleration
With an even distribution of your weight over the pedals and a slight pull of the bars, accelerate over the course of 1 minute; if your pedal stroke gets choppy because you have run out of gear, sit down – gear up and stand back up. At the end of 1 minute, sit back down, lighten your gear combination & settle back into an easy effort.
Repeat 10x for 50 minutes – Keep in mind, speed is not the focus but rather optimized pedal mechanics
Cool Down (HR Zone 1): Keep a close eye on your HR level for the final 10 minutes
Duration: 10 minutes
Gearing: the easiest combination that allows for 85-90 cadence & HR Z1
Cadence: 85-90
Misc.: don’t dismount until your heart rate is within HR Z1
Post Workout Protocols
Miss. Notes: see yesterday’s notes; sleep to get lean and allow yourself to recovery completely from this week’s load levels.
Workout Notes: though this workout is short, the intensity is very high so please take full advantage of each rest interval so that you are completely rested (for optimum results). To keep yourself honest, monitor your stroke count through each set to ensure that you are maintain your hydro-dynamics in place. If you find your stroke count going up (and elapsed time increasing), focus on pushing your chest down to bring your hips up. Add a strong “catch” at the beginning of the stroke and hold the water to your thighs and you will feel your speed increase almost immediately. Stretch and hydrate as needed to maintain your blood sugar levels.
Blue highlights indicate HR Zone 2 or less (Builds your aerobic engine – burns fat as a primary fuel source)
Red highlights indicate HR Zone 3 or above (Builds your strength & speed – burns fat as a primary fuel source)