Let the Candles and Calories Burn

Photo by Torie Giffin of the Buffalo Lodge Bicycle Resort

Let the Candles and Calories Burn

We’re two days away from the first night of Hanukkah and Christmas Eve, and the company holiday parties have been in full swing. As I’ve been doing for the last few holidays, here are swim, bike, and run workouts to choose from to burn a few extra calories. Enjoy!

 

Santa’s Got A Brand New Swim:

Warm-up

300-500 easy/mixed stroke

6×50 drill 25/swim 25 (15s rest)

4×50 build (15-20s rest)

1×100 easy

 

Main Set

3×300 #1 pull, #2 pull w/paddles, #3 swim (30s rest)

4×25 descend 1-4 (20s rest)

2×25 sprint (30s rest)

3×200 #1 build, #2 pull w/paddles, #3 pull

4×25 descend 1-4 (20s rest)

2×25 sprint (30s rest)

 

Cool down:

100-300 easy/mixed stroke

 

 

digital visualization of a snowflake

 

Make the Dreidel Spin Faster Bike:

Effort is described by zones, % of FTP, and rate of perceived exertion (RPE). If you are using heart rate, you may not get to the zones due to the shorter efforts and delayed response of heart rate to effort. RPE may be a better guide. Total time of workout is about 90 minutes.

 

Warm-up

20min building from Z1 to mid-Z2 (50-65% FTP, RPE 2-4)

5x (30s “on” (relatively easy gear, high cadence, don’t worry about zones/power), 30s “off (recovery soft pedal))

5min 70-75% FTP, RPE 5, mid-Z2

5x(30s on, 30s off)

5min easy spin, 60-65% FTP, RPE 4, low Z2

 

Main Effort

5x50s ~105-110%LT RPE 8, Z5, 10s recovery

3min easy

5x40w ~120% FTP, Z5, RPE 8+, 20s recovery

3min easy

5x30s ~150% LT, Z5, RPE 8-9, 30s recovery

5-10min easy

2x5min build from 90% to 110% FPT, Z4-5, RPE 7-8+), 2-3min very easy spin recovery

 

Cool down

10-20+min very easy spinning, RPE 2-3

 

digital visualization of a snowflake

 

Run: Up and Down the Christmas Tree

It’s always a good idea to make sure you are well warmed up before starting the main set, so add in extra time and perhaps some dynamic warm-ups (ie high knees, butt kickers) as well. Total duration of this workout is about an hour.

 

Warm-up

15-20min starting very easy and building to a moderate aerobic (conversational) pace.

4x20s accelerations, 40s walk/easy jog recoveries

 

Main Effort

4min at half-marathon pace,  2min very easy

3min at 10k pace, 2min very easy

2min at 5k pace, 2min very easy

1min a little faster than 5k pace, 2min very easy

2min at 5k pace, 2min very easy

3min at 10k pace, 2min very easy

4min at half-marathon pace

 

Cool Down

10-15min of very easy running/jogging

 

Happy Holidays!

 

If you like having your workouts planned for you, look into my Custom Training Plans (they are on special for just a few more days!). Learn more here!

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Nicole Odell

nicole@neoendurancesports.com

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