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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
Hill Repeats
Saturday, August 07, 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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Hill Repeats
Tuesday, January 18, 2011WOD
3+ Hours After CFE Strength & Conditioning 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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