ATP: CSS Test 27/5/19

SWIMMING WORKOUTS, WORKOUT LIBRARY / By

This week we’re testing our swimming pace with a CSS Test;
The test will consist of a 400m and 200m time trial swim with full recovery in between.
For this set, a warm-up is specified with the aim of achieving consistency in conditions between tests.

Warm Up
Swim 300m Easy
Swim a build set of 4x50m going progressively harder on each set.
3 minutes of recovery.

Test Set
Swim 400m for time and record.
4 minutes of recovery.
Swim 200m for time and record.

At this point testing is complete, use your remaining swim time to focus on endurance with a long z2 swim.

To calculate your CSS pace use your recorded times and the calculator on the Swim Smooth website:
https://www.swimsmooth.com/improve/intermediate/css-training

This will give you your CSS Pace which you can use as a target for endurance swim sessions in the pool.

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ATT Speed Valley 27/5/19

CYCLING WORKOUTS, WORKOUT LIBRARY / By

We’re working with a descending pyramid and then all the way back up.
You’ll be looking for breakthrough times on the way down and holding on as close as possible on the way back up.

-500m hard pace
-200m rest interval
-400m hard pace
-200m rest interval
-300m hard pace
-200m rest interval
-200m hard pace
-200m rest interval
-100m hard pace
-200m rest interval
-200m hard pace
-200m rest interval
-300m hard pace
-200m rest interval
-400m hard pace
-200m rest interval
-500m hard pace
-200m rest interval

Total: 4700m
Excluding warm up and Cool down

Notes
Rest interval – Make sure you lower your HR sufficiently by either walking or jogging the 200m.
Make sure you mentally reset before the next interval and take on fluids. 

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ATH – Hills in 3, 2, 1 – 20/05/19

RUNNING WORKOUTS / By

For todays workout find a moderate hill of 5-8% grade that takes you approx 4-5 minutes to run up so you’ve got a bit of room to work.
Warm up with an easy run to the bottom of the hill to start.
You’ll be using distance covered for time to mark progress so get your landmarks, set your watch accordingly or mentally mark the distance before you start.

Hills in 3, 2, 1
3 minutes for distance uphill.
4 minutes – jog downhill to recover.
2 minutes for distance uphill.
3 minutes – jog downhill to recover.
1 minute for distance uphill.
2 minutes – jog downhill to recover.
REPEAT FROM START FOR 2 ROUNDS

TOTAL TIME: 30 Minutes.

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ATT 500m Benchmark – 20/5/19

CYCLING WORKOUTS / By

Today’s workout looks to get a baseline Benchmark against a 500m Pace to carry forward to future workouts.
After a thorough warm up you’ll build the intensity through the first few sets before getting 2 attempts to set a benchmark for the distance.
Record your best 500m time.

1x 1000m MODERATE RPE 7-8
1x 500m HARD RPE 8
1x 1000m EASY RPE 5-6
1x 500m BENCHMARK RPE 10
1x 1000m EASY RPE 5-6
1x 500m BENCHMARK RPE 10

4500m TOTAL

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B Vitamins

Ingredients, Products, Uncategorized / By

What are they? B-vitamins are commonly used in sports supplements due to their role in supporting energy metabolism and other beneficial physiological effects such as the reduction of tiredness and fatigue or supporting the immune system. Some are more common in the diet, but others such as B12 can be deficient in certain diets for

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