Such a fun day for the first group training session. Weather was cool, sun was out. The key focus early in training is to strengthen connective tissue, build muscle, and do some aerobic conditioning.
The aerobic system can be developed fundamentally by time on your feet. This can be done very effectively at 60% of HR Max. To maintain & develop your aerobic engine, the bulk of your training plan should be relatively easy in effort. In addition, at easy levels of effort, the strain on your connectivity tissue is reduced and recovery is substantially easier, which reduces overall injury risk.
Squats, lunges, planks & bridges introduce load to the musculature and connective tissue. Over a course of 4-6 weeks, consistent body weight strength work will make you a stronger and injury resistant athlete.
Combine 4 short, 10-min runs with multiple sets of strength work and now you have a formidable, time-efficient workout that works everything you need to begin to set your running base and improve your durability as an athlete.
Be efficient with your time, stay out of the gym at least for now, and enjoy the fall weather. Bask in the glory of being outside during the changing seasons with your friends.
It’s happening – 4 days to go. Get your shoes on and laces tied for the off season run/strength program. The team will meet at Connecticut Muffin on the corner of Prospect Park West & 15 St. in Brooklyn. On site registration is at 7:30 am or register now so you can sleep in a bit more.
Workout begins at 8:00 am! First work out is 30-40 mins of EZ running interspersed with body weight strength exercises. Come and have some fun in the park!
In general, you need to repeat a skill at least six times before new nuero-muscular connections are developed and reinforced. Often adaptation results in a bit of regression and discomfort, but with patience, feedback, iteration, and focus you can break an old habit and form a new one that can improve your swimming.
Too often, we avoid this process and revert to old patterns or habits, which is why improvement in swimming can be such a devil. Break that cycle now!
Startline Coaching has introduced a small group (12) Triathlete swim program specifically focused on form improvement. This program is specifically designed to a) provide individual feedback to every athlete and b) get athletes to focus with sufficient iteration to adapt to a cleaner swim form that will result in a more relaxed, efficient and better paced triathlon swim.
This program kicks off on Nov 7 and is closing fast with only 4 seats left. Move quickly and register today!