Week 2 - 13th - 19th January
Week 2 completed in the specific prep for Glasgow and a week where the body started to slightly feel the increased training load. Coming from an endurance background I'd be used to high volume training weeks of 15-20 hours per week or between 350-500km per week, but that is only one type of repetitive training stimulus on the bike. So the body adapts quickly. Whereas, incorporate strength training and running and for only 10 hours a week you build up a decent amount of training load and fatigue.
Stats:
13-19th January
Total Volume: 10 Hours
Strength: 5 Hours
Run: 3 Hours (38km)
Bike: 2 Hours (59km)
The week included a threshold run session of 4x9 minute efforts with 4 minutes recovery on the treadmill. A nice session where the body only starts to feel it for the final 3 minutes of each effort or so. A great session for improving your lactate threshold, increasing the duration of these efforts occurs approximately every 2/3 weeks and in small increments such as 1 minute being added to each set.
A V02 Max run was completed later in the week which was 8x4 minutes on the treadmill. These are sick efforts, done on the treadmill with no aircon it is roasting. In this session we are pushing the pace a little higher than the 1km runs we do in Hyrox. Looking to increase our aerobic ceiling with these efforts.
Sandwiched in between these running sessions we had a brutal power focused leg session with a focus on Squat Cleans and Plyometric work early in the session before focusing on muscular endurance work later in the session. We were working in the 75-80% 1RM for the 3x5 working sets of squat cleans. It was a very high volume session progressing to machine work after the cleans/plyos and then isolating muscle groups towards the end of the session. One of the those sessions where you feel the muscular pain the same day, not good!
The endurance work included 2x1 hour bike rides at zone 2 and a 1 hour endurance run at zone 2. This is a lot less than what I'm accustomed to for endurance training but incorporating all elements is important here for Glasgow. I have the good road bike ready for action and the gears charged and ready to go for a few sessions this week. So there will be an increase in low intensity endurance work while ensuring strength and power remains on an upward trajectory in this block. Again, nutrition is a big focus when we're combining these areas and trying to push forward in both becoming stronger and faster, it requires a focus on fuelling our sessions well and not holding back on carbohydrate intake!
We're into week 3 now, and this week there's another Hyrox sim on the cards later in the week. I had a couple of coaching related questions after last weeks blog post, for any questions on sports science, S&C or endurance training just get in touch. All coaching enquiries can be sent via the contact form or to info@obnperformance.com.
Next time.
Graham
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