>>Trimaster: October 2021 Favorites

Here are my favorite workouts from this month! Let me know how they go in the comments. ๐Ÿ™‚
I’ve also included some of the loves & hates.

The Broken Ladder Swim (1hr15min total time):

Main Set:
5 x 100m Alternating Drill/Free by 25m (20″ rest)
3 x 100m @ Threshold Pace (20″ rest)
300m @ Threshold Pace with Paddles (20″ rest)
4 x 100m @ Threshold Pace (20″ rest)
400m @ Threshold Pace with Paddles (20″ rest)
3 x 100m @ Threshold Pace (20″ rest)
300m @ Threshold Pace with Paddles (20″ rest)
5 x 100m @ Smooth Pace (20″ rest)
400m @ Choice

Building that shoulder & triceps strength with the paddles!
Getting faster as the set goes – heaven knows how this works but it’s pretty cool.

5 x 100m @ Smooth Pace – after going fast the entire session, at this stage you just want to be done with this 3.4km set.
When you get a poor TrainX score (courtesy of TriDot) for going faster…

The Stamina Bike Set (4hr30min total time):

Main Set:
30′ @ Endurance Effort
3 x 10′ (5′ rest) @ Threshold Effort (10′ rest)
10 x 10′ (2′ rest) @ Tempo Effort

Balance of Time @ Endurance Effort

Thresholds are awesome – because they’re a bit less time than a normal threshold set… haha
This set keeps the mind going for the amount of time you have to sit on the saddle.

Well… 10 x 10 minutes is a HUGE block of time when you add it up. I guess the plus is the 20min of rest in between?
Trying to fuel for this monster is a mission!

The Progression Run (1hr15min total time):

Main Set:
36′ Progression Run
> 12′ @ Endurance Pace
> 12′ @ Marathon Pace
> 12′ @ Threshold Pace
Balance of time @ Endurance Pace

Teaching the muscles to go from slow to fast is easy – the brain isn’t that easy to convince but this set helps ๐Ÿ™‚
Holding the pace whilst adjusting to gradient is fun to work with.

Since there’s no rest ANYWHERE… it’s obvious that the threshold pace sucks whether its a flat stretch of road or not.
The balance of time at Endurance feels like forever!

These programs are provided for by Infinitude Multisport Coaching using TriDot Training System – feel free to contact Louise (louise@infinitudecoaching.com) to get your own!

All things Trimaster
Subscribe To Newsletter

Receive training tips, mental health seminars, training sessions, reviews and more!

Invalid email address
Join our community of athletes doing sports for well-being. You can unsubscribe at any time.

One Comment

  1. Thanks for your blog, nice to read. Do not stop.

Leave a Comment

Your email address will not be published. Required fields are marked *