Hello Squad! We have a very exciting workout with this week being our own BTC’s self supported, socially distancing race July 18th/19th! The distances are actually 1 mile run (or swim if they can) – 13.4 bike (based on PP loop) – then 3.1 run. We are calling it “The First Annual Brooklyn Tri Club Midsummer All By Yourself Replacement Duathlon.

Here is the workout:

Warm up: 3 x 10 each side of: punters/wooden soldiers, lateral leg swings, hip openers. 5 minute light jog, with 3 x 20 seconds pick up, 40 seconds light jog.  MAIN SET: 5 x 4 minutes zone 4-5. Rest interval 1 minute. Don’t go too hard too soon, this as its a long 5 intervals…You should try to aim for your goal race pace so you can feel what that feels like!   COOL DOWN: 3 x     kneeling quad pull, seated runner stretch and pigeon pose,    CORE: 3 x plank for 60 seconds and side planks for 30 seconds each side.

Alt workout : DO THE ALT WORKOUT if you really want to race well this weekend! : 5 minutes easy low zone 2, 5 minutes zone 2. 3 x 1 minutes to race effort, 1 minutes light jog. 5 minutes low zone 2 to zone 1 cool down.

JOIN US LIVE! COACH BEN IS DOING THE LIVE WORKOUT THIS WEEK! 6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:50am open to all to chat and hang out as a team, and talk training and about the workout. 6:55 ice breaker, and this weeks question: Who is an athlete that inspires you?

6:59:59 workout starts.

This workout is designed to prep for a sprint tri or sprint duathlon, but its also a great as an all around speed workout for any running. But hopefully it motivation for BTC’s self supported, socially distancing race July 18th/19th! The distances are actually 1 mile run (or swim if they can) – 13.4 bike (based on PP loop) – then 3.1 run. We are calling it “The First Annual Brooklyn Tri Club Midsummer All By Yourself Replacement Duathlon.

Here is the workout:

Warm up: 3 x 10 each side of: punters/wooden soldiers, lateral leg swings, hip openers. 5 minute light jog, with 3 x 20 seconds pick up, 40 seconds light jog.  MAIN SET: 2 x 10 minutes zone 4-5. Rest interval 5 minute. BUILD into this, 10 minutes is long 🙂  COOL DOWN: upper body edition with deltoid stretch, triceps stretch and shoulder rotations.

Alt workout (for those on recovery weeks, tapers, low training foundation etc) : 5 minutes easy low zone 2, 1 x 10 minutes high zone 2. 2 minutes low zone 2.

JOIN US LIVE! 6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:50am open to all to chat and hang out as a team, and talk training and about the workout. 6:55 ice breaker, and this weeks question: Who is an athlete that inspires you?

6:59:59 workout starts.

This workout is designed to prep for a sprint tri or sprint duathlon, but its also a great as an all around speed workout for any running. But hopefully it motivation for BTC’s self supported, socially distancing race July 18th/19th! The distances are actually 1 mile run (or swim if they can) – 13.4 bike (based on PP loop) – then 3.1 run. We are calling it “The First Annual Brooklyn Tri Club Midsummer All By Yourself Replacement Duathlon.”

Here is the workout:

This workout is designed to prep for a duathlon, but its also a great tri workout and mixing it up keeps it fresh. Also lucky enough the squad has a self supported, socially distancing race!

It’s July 18th/19th! The distances are actually 1 mile run (or swim if they can) – 13.4 bike (based on PP loop) – then 3.1 run. We are calling it “The First Annual Brooklyn Tri Club Midsummer All By Yourself Replacement Duathlon.”

The goal of this workout is to learn to not take the first leg out too hard and get use to running well late in a duathlon.

Here is the workout:

Warm up: knee hugs, marching band aka high knees and lateral cross overs. 5 minutes light jog. MAIN SET: 5 x 3 minutes zone 4-5. Rest interval 1 minute. COOL DOWN: ITB stretch, back stretch and glute stretch. Core is sally challenge! (second video).

Alt workout (for those on recovery weeks, tapers, low training foundation etc) : 5 minutes easy low zone 2, 3 x 3 minutes high zone 2. 2 minutes low zone 2.

JOIN US LIVE! 6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:50am open to all to chat and hang out as a team, and talk training and about the workout. 6:55 ice breaker, and this weeks question: What is something positive you tell yourself when running gets hard?

6:59:59 workout starts.

This workout is designed to prep for a duathlon, but its also a great tri workout and mixing it up keeps it fresh. Also lucky enough the squad has a self supported, socially distancing race!

It’s July 18th/19th! The distances are actually 1 mile run (or swim if they can) – 13.4 bike (based on PP loop) – then 3.1 run. We are calling it “The First Annual Brooklyn Tri Club Midsummer All By Yourself Replacement Duathlon.”

The goal of this workout is to learn to not take the first leg out too hard and get use to running well late in a duathlon.

Here is the workout:

Warm up drills: lunges, knee pull and push off, kick backs.

Then 5 minutes easy jog.

Main set:

5 minutes at low zone 4 or even high zone 3. Hold back a bit! Then 5 minutes easy.

10 minutes tempo zone 3. (This simulated the bike)

3 minutes easy.

7 minutes hard, 3 minutes easy.

7 minutes hard, 3 minutes easy. * do these two intervals at the same pace as the first one!

Cool down all seated addition: kneeling quad pull. Pigeon. Runner stretch.

Core: leg lifts, cobras, plank with knee to elbows.

Alt workout (for those on recovery weeks, tapers, low training foundation etc) : 5 minutes easy low zone 2, 5 minutes high zone 2. 3 minutes low zone 2. 7 minutes zone 2-3 (depending on how you feel), 3 minutes easy, zone 1-2.

JOIN US LIVE! 6:45 for new people to BTC or new people to the run workouts, or people I haven’t gotten to meet! 6:50am open to all to chat and hang out as a team, and talk training and about the workout, 6:59:59 workout starts.

BTC 6/17/20: “One run can change your day, many runs can change your life.”

Warm up: all upper body focus! 3 x 30 seconds: seated arm swings. skipping drill, 4 beat knee-arm drive.

5 min warm up: light jog zone 1 building into zone 2.

Main set: 4 x 4 mins hard (zone 4-5). Recovery interval between is 2 minutes.

Cool down: The all standing version, perfect for urban living: rotational toe touches, quad pull, and standing hamstring stretch.

Core: leg lifts with “pop at the top”, Alternating Bird Dog Lower back), heel touches.

Alt workout (for those on recovery weeks, tapers, low training foundation etc) : 5 minutes easy low zone 2, 3 x 4 minutes high zone 2, 5 minutes low Zone 2.

JOIN US LIVE! 6:50am to chat, 6:59:59 to rock.