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Saturday, July 31, 2010WOD
2-3 hours after completing the WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
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TIme Trial T11
Thursday, July 29, 2010WOD
2-3 hours after completing the WOD
Choose ONE of the Following Sports.
Cover as Much Distance as Possible
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min
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10x30 sec sprints
Tuesday, July 27, 2010WOD
2-3 hours after completing the WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
5x Intervals
Saturday, July 24, 2010WOD
2-3 hours after completing the WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
6x3 min Alternating Rest
Thursday, July 22, 2010WOD
2-3 hours after completing the WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals
1 Minute Ladder
Tuesday, July 20, 2010WOD
2-3 hours after completing the WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
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30:20x8
Thursday, July 15, 2010WOD
2-3 hours after completing the WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20x8
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Tuesday, July 13, 2010WOD
2-3 hours after completing the WOD
Choose ONE Of the Following Sports:
Swim, Bike, Run, C2
For your specific distance: "see legend if you are not clear"
SC: 15 minutes
LC: 45 minutes
U: 65 minutes
Cover as much distance as possible in your set time.
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Hill Repeats
Saturday, July 10, 2010WOD
2-3 hours after completing the WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
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CF Endurance is about to go live with the CF Endurance Team Website Link! For all the ATO2 Endurance team members, get ready it is going to be a great resource of information and community!
Hydration Recommendations: When training in the hot Texas heat we know how much we can sweat! Here are some general recommendations for hydration while training in the hot Texas sun.
Seventy percent of your body weight (70%) is comprised of water. 1 lbs. = 16 oz. The average athlete loses approx. .6 lbs of body weight for every 20 min of training in the heat. So, in one hour, an athlete could lose up to 1.8 lbs of body fluids. Taking this number, 1.8 lbs. x 16 oz. per/lbs tells us how much water or fluids needs to be replenished. 28.8 oz. of fluid would need to be consumed to replenish the body to its pre-training fluid level.
.6 lbs average fluid loss in 20 min
1 lbs = 16 oz fluid
1 Hour of training can deplete up to 1.8 lbs fluid
1.8 lbs x 16 fl/oz = 28.8 oz. needed to replenish
Ladder
Thursday, July 08, 2010WOD
2-3 hours after completing the WOD
Choose ONE Of the Following Sports:
Swim, Bike, Run. C2
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on
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