Ok, I’ll keep this intro short. I am the race director for the Spring Sting race, so I never get to race it. But this year, I am going to do a test. The day after the race, I am going to join forces with YERT racer Darren Steinbach and clean the course. We’ll see if we can match the winning time. Darren will navigate (since I will have set the course) and I’ll try to keep the pace frantic. I had the pleasure of doing a similar exercise with YogaSlacker Stephen Thompson a few days ago, when we cleaned the trekking section of the recent winter race. We successfully beat the blistering pace set by the race winners of Quest Adventure Team. Granted we didn’t precede our effort with a 2 hour fat bike ride like they did, but we did best their time by 30 minutes. And I don’t think my heart rate dropped below 150 the entire time.
It got me to thinking – can I actually keep a full on race pace outside of race? Can we maintain focus during the transitions, and push ourselves as hard as we do when we are trying to keep a lead, or catch the team that has it? And so this experiment was born. I do have a small advantage though – I know the course, so I know what I need to train for. But in an effort to make all things fair – I’ve decided to share my pre-Sting workouts with you. It is pretty minimal time commitment -we have a 10 week old baby that forces us to be efficient. No mellowish 4-hour mountain bike rides here! And just to make sure people take me seriously, we’ll start this program on Sunday April 2nd, instead of April 1st. You can always adapt days as necessary.
If you are a more seasoned athlete, this will still prime you for the race, as most of the speed work is based on your own capacity, and the l
Building base fitness for Spring Sting in 2 weeks!
Sun: “instigation”. (1 hour). This workout will essentially prime your body a bit if you are coming off the couch, or be an easy day for those of you that train more.
- 20 min walk with pack (10% of body weight)
- 2 x 10 pushups
- 2×25 curb jumps
- 2×30 sec sprints
- 30 min bike ride (road bike, MTB, commuter whatever. Ideally use the bike you’ll race on)
Mon: Hill Mill. (35 min) You will do this workout 3 times between now and the race, ideally on a treadmill, and again with a pack with 10% body weight
- Warm up 5 min @ 5% grade and 3.0 mph
- 5 min @ 15% grade and 3.0 mph
- 6x1x1 intervals. All at 15%. Rest intervals all at 3.0 mph. Work intervals start at 3.5 mph and increase by .1 mph each time until your final one @ 4.0 mph. DO NOT run. This workout is designed to increase your uphill hiking speed!
- 3 min @ 8% and 4.0 mph. Do not run.
- drop pack and do 5 min @ 5% at 6.0-7.5 mph. Should be a maintainable run.
Follow with gentle quad and calf stretching. Then
- 2 x 10 pushups
- 2×25 curb jumps
Tuesday: Tempo bike. (1 hour) ideally on road or a trail you know well
- 1o min warm-up
- 2x3x2 race intervals. 3min race pace, 2 min rest. repeat once.
- 20 min tempo. This is just below race pace. Should be working hard, unable to have a conversation, but able to answer questions.
- 5 min easy
- 2x3x2 race intervals
- 10 min warm down/easy
After your ride, finish with 2×10 bike cleans.
- bike clean: Position bike upright. One hand on fork stanchion, one hand on seat tube. Squat so that torso is mostly vertical, and forearms are horizontal when holding bike. Lift bike as you stand (arms still bent), then press bike overhead. Return to starting position to barely touch wheels to ground. This is a combination squat/overhead press. After 10 reps, rest, and switch sides so both arms get a chance to hold the fork stanchion (cause it moves!).
Wed: Rest/recover. If anything, do a easy run walk or bike. Even better go for a short paddle in your inflatable if you have it. But keep it easy.
Thurs: Brick me – Run/Bike/Run (less than 90 min) Use a light pack of 5% body weight. Keep transitions as short as possible, and eat some small bit (100 cal or so) between each leg
- run 2-3 miles. start easy, then for last mile move to tempo (150+ HR or perceived exertion of 5-7 on a scale of 10). Time this mile.
- Bike 10 mile TT. Ride this hard. Trail or road, but time it, as you will return to it next week.
- Run 1 mile at Tempo – with the goal of beating your timed mile above.
- Continue running for 5 min as you recover.
Fri: Hill Mill (35 min). Same as Monday, but all mph values move up by .1. So you start @ 3.1, and your final interval is at 4.1 mph. Follow with the pushups and curb jumps.
Sun: Active Recovery (1 hour). same as Instigation. Only difference, use 15% body weight for the walk.
Monday: Hill mill again. (35min) Add .1 to all mph values!
Tuesday: Brick me. Bike Run Bike (60 min) 5% pack weight. Eat during transition, 100 cal
- Warm up for a few min on bike.
- 10 mile TT. Beat that last time!
- Run 2 miles. 1st mile at gentle tempo (below 150 HR), 2nd mile Race pace. Beat your fastest mile from Thursday!
- run easy 5 min as you recover
- 2×10 bike cleans
Wed: REST/ paddle logistics. Practice inflating, deflating and packing your boat. If possible go for a 15 min paddle.
thursday: Active recovery (20 min)
- gentle bike or run. Super easy, just to spin the legs out. Or better yet go to RECHARGE recover center and sit in the compression chairs!
Fri: Logistics Practice.
- Pack race pack
- Dial in food
- Pack TA kit
- Practice inflating, deflating and carrying boat and paddle gear
- 10 min bike spin, then final tune your bike
- go to bed early
Saturday: RACE DAY!