Welcome to Stormydragons

This is a guide to the program between Stanley and Macau for Stormies in 2010. This is a guide and obviously things will change depending on weather and turnout.

If you are traveling, there are a whole list of basic strength and Endurance exercises and workouts at the end of the weekly sessions - try to do these as much as possible but throw in rest days every 4 day or so.

Remember to warm up - a typical warmup is row/cycle/ etc for about 1000m then mobility then some build up sprints concentrating on speed or power -then do the program.

Everything is done at as close to 100% as you can unless indicated otherwise

Home Workouts for those who are on the road/vacationing

1. Run 400m, 20 air squats, 20 pushups, 20 pullups/inverted rowing - 3 rounds
2. 10 push ups, 10 sit ups, 10 air squats - 5 rounds
3. 200 air squats for time.
4. Run 200m, 10 air squats, 10 push ups - 3 rounds
5. Sprint 100m and do 15 push ups - 5 rounds
6. Reps of 10,9,8,7,6,5,4,3,2,1 of sit ups with a 50m sprint between rounds. - for time
7. Reps of 21-15-9 for time of: air squats and push ups
8. 5x 400m run. Time each individually
9. 10x 100m sprint. Time each individually
10. Run 1 mile, lunging 10 steps at the top of every minute.
11. 50 jumping squats with weight on back. - for time
12. 15 air squats on the minute for 15 minutes
13. 100 push ups for time.
14. 10 walking lunges, 10 push ups - 5 rounds
15. Run for 1 minute, air squat for 1 minute - 5 rounds
16. Terabits - the fun never ends - choose 3-4 exercises and then go 8 sets of 20”ON-10” OFF for each exercise. Have 1 minute break between the exercise. E.g., Pushups 20:10 x 8, 1’ rest then burpees 20:10 x 8 etc

- C2/run/bike/Swim/paddle Workouts in the gym or anywhere you find a machine/road/treadmill/bike/pool
- If you can do these as paddling fine, if not then do when you can or try to use a 2-3 day on- then 1 day rest format
- Why are you doing more than the 3-4 sessions per week and why are these killers? Because you are not in the boat so what you sacrifice in paddling you make up for in fitness and increased strength with the workouts above as well.

1. 24 Minute pyramid
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!

2. 6 Repeats
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 3.2k holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

3. Tempo 85%
Swim: 12min, Bike:60min Run: 20min C2: 25min

4. 12 x 1 minute
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.

5. Sprints
Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries. Bike: 3 x 1k ALL OUT SPRINTS... 5 min recoveries.
Run: 4 x 300m ALL OUT SPRINTS… 5 min recoveries C2:4 x 375m ALL OUT SPRINTS… 5 min recoveries.

6. Hill Climb Time Trial
Maximal Effort Required.
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 3.2k Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1k.6 Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10

7. 3 x 7 min Intervals
3x7 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 7 min rounds

8. Intervals 1
Swim: 3x(50m/y + 100m/y + 200m/y) Bike: 3x( 1/2mile + 1 mile+ 2 mile) Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

9. Tempo 80-90%
Swim: 300m Bike: 16k Run: 5k, C2: 5k

10. 120:60 x 6
Goal is to use maximum effort for 2 min interval.
120:60 x 6 or 2 min on 1 minute off x 6
Cover as much distance as possible on each interval.

11. Tabatas
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

12. Time Trial
20min Time Trial:
Cover as much Distance as Possible.

13. 10 x Hill Repeats with 5x Rest
All out efforts.
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

14. 1 minute Ladder
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.

15. Tempo 85-95%
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 32k total: at 85% for first 10 miles then pick it up to 95% on the last 16k
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

16. Intervals
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

17. 30:20 x 8
Do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
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

18. Tempo 80-90%
80% effort for the first half, 90% effort for the last half. Choose distance based on your event.
Swim: 400m Bike: 16k Run: 2.4k C2: 2k

19. Hill Repeats
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.