October 16-22nd. Four sessions to fit into your week please.
Aloha Paddlers.
See this weeks sessions atatched.
It’s easier then last week but still a solid work out. Enjoy, smile, have fun with them for what they are.
Session 1:
Session 1 this week. Easier than last week for ya. I like short hard blocks followed with slightly easier blocks. If your feeling good do these 1 minute on’s , a slightly harder pace than normal. Just slightly okay, with short rest as usual. If your tired or unsure how you feel do it 80%. Make sense? Or, Do one harder, then one 80% even, mix up your 1 minute pace pieces. Anyways feel it out find speed, go as hard as you see fit in this one. The 3 minutes in between the 1 minute pieces is that magic feeling comfortable pace but still moving well. Then again go 1 min on, 20 seconds easy x 4. Again up to you on your effort/output. So this is me saying if your feeling good hammer a little guys if your not feeling it or tired from last week be more controlled.
Some of you might not like the 1 min on ,20 sec off. Play with it, make it flow, so push hard for a minute then simply back off for a couple of changes (roughly 20sec). Its not on off like a sprint its one long continuous effort but the beeping of the watch forces you to focus more instead of just going say 8 min 80%. You get way way more out of doing 6 x 1 min solid speed then 20 sec easy speed. These workouts guys are magic
Session 2:
Alactic training session 2 . Easier version on what we have been practicing. Still can make it harder if you need guys. So again, it’s up to you, depending on how you feel. So a bit of flexibility in this session also guys. You should be getting use to this style by now and hopefully loving it. Feel/Be powerful when sprinting and be in control when in zone 3, around 80%HR. I give you flexibility as I know sometimes you need to take it a bit easier, especially after a hard week last week. If your good to go then you know you can make it slightly harder. Next week we ramp it back up again so enjoy the more skills week this week.
Session 3:
Session 3 is our sprint Intervals. So warm up, 3 min easy, 30 seconds on (100%), 30 seconds rest/easy x 6. So your pushing your self in these sprints okay. pure pure fast speed guys. Feel the burn no matter what. Own it, find away to get this speed I keep harping on about. Then we are 3 minutes to recover. You can choose your zone here. 80% or 70% up to you. Race pace recovery, so paddling long stroke, perfect technique, again breathing, try breath through nose if your in zone 2., visualizing, how can I paddle faster and be more efficient? Then we do a 3 min drills, Similar but different, 4 to 6 strokes 70-80%, 4 to 6 strokes 100%, all out. Do that for 3 minutes please. Try figure it out, its a 3 min effort with huge bursts of speed thrown in. You won’t get into your zones, you will more than like stay in zone 3 the whole time maybe even zone 4 but have fun the gear changing and play with it. Its not easy but a great skill to get better at, So this is a speed and skills session. Well all my sessions are really haha.
Session 4:
Usually, your distance session, get some miles in, or race simulation session.