Disaster Diaries

Don’t just check your ABC’s before a bike race
Written by Marcus Smith
Rob Foster
Dec 14, 2020
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Disaster Diaries

Wait for the drop!


Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…


Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.


At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.


BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.


Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-37

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!

ENGINE

We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.

GYMNASTICS

Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!

HYROX

For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.

MOBILITY

This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.

PURE STRENGTH

This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.

WEIGHTLIFTING

This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-37

Track Tuesday

We begin set 1 of our over/under block. This is all about threshold!

Start time: 05:59 am

Session Length: 1 hour

Wednesday Ride

We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!

Start time: 05:59am

Session Length: 1 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

The Coffee Run

A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!

Start time: 05:59 am

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Saturday Brick

Start time: 5:29 am

Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-37

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will have some longer tempo blocks for you here.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-37

We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!


Monday:

Strength:

A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch

B) Hang Power Snatch


Conditioning:

In a 12-minute window 3 rounds

21 wall balls

15 cal row

9 burpee over the rower


Max cal row in the remaining time


Tuesday:

Strength:

A) Strict Pull Ups

B Push Jerk & % of Pull-Ups from Part A


Conditioning:

3 min amrap

3 STOH ( 60/45)

10 pull-ups

15 box jump


rest 2 mins x 4


Wednesday:

Strength:

Zercher Squats


Conditioning:

22 mins AMRAP

16 suitcase reverse lunge (2x50/35)

50 DU

8 dual DB Front Squat

Park Run


Thursday:

Strength:

A) TTB

B) Incline DB Bench Press & % of TTB from Part A


Conditioning:

9 min Amrap

3 push-ups on DBS

3 Alt renegade rows (2x50/35)

3 cal ski

(+ 3 reps on each movement each round)


Rest 3 mins


For time: AMRAP in reverse


Friday:

Strength:

A) Deadlift


Conditioning:

Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Disaster Diaries

Wait for the drop!


Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…


Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.


At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.


BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.


Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-37

Track Tuesday

We begin set 1 of our over/under block. This is all about threshold!

Start time: 05:59 am

Session Length: 1 hour

Wednesday Ride

We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!

Start time: 05:59am

Session Length: 1 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

The Coffee Run

A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!

Start time: 05:59 am

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Saturday Brick

Start time: 5:29 am

Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-37

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will have some longer tempo blocks for you here.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-37

We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!


Monday:

Strength:

A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch

B) Hang Power Snatch


Conditioning:

In a 12-minute window 3 rounds

21 wall balls

15 cal row

9 burpee over the rower


Max cal row in the remaining time


Tuesday:

Strength:

A) Strict Pull Ups

B Push Jerk & % of Pull-Ups from Part A


Conditioning:

3 min amrap

3 STOH ( 60/45)

10 pull-ups

15 box jump


rest 2 mins x 4


Wednesday:

Strength:

Zercher Squats


Conditioning:

22 mins AMRAP

16 suitcase reverse lunge (2x50/35)

50 DU

8 dual DB Front Squat

Park Run


Thursday:

Strength:

A) TTB

B) Incline DB Bench Press & % of TTB from Part A


Conditioning:

9 min Amrap

3 push-ups on DBS

3 Alt renegade rows (2x50/35)

3 cal ski

(+ 3 reps on each movement each round)


Rest 3 mins


For time: AMRAP in reverse


Friday:

Strength:

A) Deadlift


Conditioning:

Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-37

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!

ENGINE

We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.

GYMNASTICS

Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!

HYROX

For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.

MOBILITY

This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.

PURE STRENGTH

This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.

WEIGHTLIFTING

This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Disaster Diaries

Wait for the drop!


Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…


Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.


At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.


BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.


Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-37

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

After some strides we will have some longer tempo blocks for you here.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-37

We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!


Monday:

Strength:

A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch

B) Hang Power Snatch


Conditioning:

In a 12-minute window 3 rounds

21 wall balls

15 cal row

9 burpee over the rower


Max cal row in the remaining time


Tuesday:

Strength:

A) Strict Pull Ups

B Push Jerk & % of Pull-Ups from Part A


Conditioning:

3 min amrap

3 STOH ( 60/45)

10 pull-ups

15 box jump


rest 2 mins x 4


Wednesday:

Strength:

Zercher Squats


Conditioning:

22 mins AMRAP

16 suitcase reverse lunge (2x50/35)

50 DU

8 dual DB Front Squat

Park Run


Thursday:

Strength:

A) TTB

B) Incline DB Bench Press & % of TTB from Part A


Conditioning:

9 min Amrap

3 push-ups on DBS

3 Alt renegade rows (2x50/35)

3 cal ski

(+ 3 reps on each movement each round)


Rest 3 mins


For time: AMRAP in reverse


Friday:

Strength:

A) Deadlift


Conditioning:

Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-37

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!

ENGINE

We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.

GYMNASTICS

Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!

HYROX

For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.

MOBILITY

This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.

PURE STRENGTH

This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.

WEIGHTLIFTING

This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-37

Track Tuesday

We begin set 1 of our over/under block. This is all about threshold!

Start time: 05:59 am

Session Length: 1 hour

Wednesday Ride

We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!

Start time: 05:59am

Session Length: 1 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

The Coffee Run

A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!

Start time: 05:59 am

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Saturday Brick

Start time: 5:29 am

Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Disaster Diaries

Wait for the drop!


Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…


Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.


At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.


BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.


Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Disaster Diaries

Wait for the drop!


Here is a little background to my disaster diary, having recently moved to London and wanting to make a good impression, I entered myself and some of my athletes into a race up in my home territory of the North East of England. Some had never raced before, so it was important for me to show them how it is done. We jumped on the train to Newcastle and planned to do a pre-race recon of the course. Before that, having just received my first London weighting paycheck, I decided to treat myself to some new deep section racing wheels. As is often the case when you walk into a bike shop, I did not end up with deepsection racing wheels I went in for, but rather a brand new bike and a cushy long term repayment scheme…


Come race day, the nerves were high, the weather was on our side and we were all fresh and excited. The new bike had been tested during the recon and rode like a dream. We were happy with the course and knew where all the dodgy potholes were. After going through our race preparations with an ABC check (air, brake, chain), we signed on and there was nothing left to do but race.


At the start line, as Sean Kelly would say, ‘the sensations were good’. The race was 4 laps of a 25km loop with a few technical climbs and some furiously flat country roads, it was going to be a fun race. The starter gun went after 1km of neutral zone which cued the game face. As the race wore on, more and more people got spat out the back after various attacks pinged off the front. I closed down a few and was feeling really good. On the start of lap 3, the bunch had whittled down from around 60 to 20 cyclists, when I had a sudden onset of fatigue. Thinking this seemed a bit off, I had a gel and took a sip from my brand new (match-the-colour-of-my-bike) water bottle, which I then threw away, a true hubbard move. After just managing to stay with the group on the hills, we entered the fastest part of the race, a 60kph stretch along a nice straight bit of road.


BANG! Suddenly I had cramp everywhere, I hopped out of the saddle but by this point my legs were going into full rigamortus! I was flabbergasted, what was going on? I wasn’t hurting, my RPE was around 6/10. What had happened? I fought to stay in the group but eventually lost, I was spat out the back as I wasn’t able to turn the pedals. On sitting back down I realised my knees were almost hitting me in the chin. I stopped, looked down and realised my saddle had completely dropped! It must have been sliding down throughout the race until a pothole had really finished it off. Absolute nightmare! I then had to spend the next 30 minutes explaining to serveral friends that had come a long to watch, why they didnt see me on the final lap.


Moral of the story? Don’t just check your ABC’s before a bike race. Check everything! Especially if it’s a brand new bike!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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