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By Coach Yan Busset
Break Monotony and Boost Your Triathlon Performance With These 5 Unique Run. Workouts
To love triathlon, you must embrace repetition. But hey, that doesn't mean we can't get creative! While we're not here to reinvent the wheel, adding a bit of variety can make training more enjoyable and effective. Here are five unique run workouts to break the monotony and help you push past plateaus.
Workout 1: Downhill Repeats
Running downhill is a fantastic way to improve speed and work on eccentric strength. The eccentric muscle contractions involved in downhill running are similar to what you might experience after a race with downhill sections, those sore muscles the next day are a testament to their effectiveness and the micro-tears in muscle fibers. This type of contraction can be tough on the muscles and the system, leading to muscle fiber breaks that the body will rebuild stronger after proper recovery. Additionally, downhill running helps improve speed endurance by utilizing overspeed training, which also enhances coordination and ultimately contributes to better running economy. A slope between 3-6% is ideal for maintaining good form. This "silver bullet" workout should be used with care and is better suited for more experienced runners. Try a session of 8-10 repeats on such a slope, focusing on controlled speed and proper technique.
Workout 2: Multiple Loops Long Runs
In long-distance triathlons, it's common to have multiple loops that pass in front of the finish line. This can be mentally challenging, knowing it's easy to quit when you're so close to the end. By simulating this in training, you build mental resilience. For example, a two-hour run split into four 30-minute loops, passing your home or car each time, can help train your mind to keep going. It has also a practical side to it, it allows you to set up your own aid station with drinks and gels that you can return to after each loop.
Workout 3: Gimenez Intervals
This infamous cycling workout, can be fun when adapted for running. It involves switching between high and tempo intensities. For example, try 9x 4 minutes in Zone 3 followed by 1 minute in Zone 5, non stop. This creates an incomplete recovery between intervals, leading to a gradual build-up of fatigue and heart rate drift, making the session increasingly challenging towards the end. A real suffer fest!
Workout 4: Oregon Circuits
These type of intervals combine running with strength exercises to kill two birds with one stone. For instance, after a proper warm up, start with 12 burpees followed by a 200m fast run and a 200m easy jog. Repeat this for 10 rounds. You can endlessly vary the exercises with for ex. push-ups, air squats, or even mobility movements like bird-dogs and scorpions. This pre-fatigue functional exercises before running enhance muscle engagement and mobility for better technique.
Workout 5: Steep Hill Repeats with Nordic Walking Poles
Don't worry, I'm not going to ask you to start Nordic walking with your partner, both of you dressed the same way and walking ten meters apart, like I've seen many elderly couples doing in Finland. That said, don’t underestimated the power of these walking poles! Using these on steep inclines can significantly boost your strength, stability and up a notch the intensity. For example, try a 30-40 minute session on a hill with a steep section that takes about 30 seconds to 1 minute to climb. Walk down for recovery and repeat. This workout is excellent for building leg strength and improving overall endurance.
As the saying goes, "There are many ways to skin a cat." Variety in training keeps things interesting and helps maintain consistency, which is key to success. One of the strengths of our training group based in Helsinki is that we incorporate a lot of these kind of fun, making it easier to stay consistent. Also training with buddies who share the same goals, lifestyle, and struggles helps immensely in ticking the consistency box. Have fun with these workouts, and let’s keep pushing towards our goals! Please try one of these workouts and let me know in the comments or DM me how it went, I’d love to hear your feedback! And if you know someone who needs a bit of variety in their training, share this article with them. Don't forget to subscribe to my newsletter so you don't miss out on the next one!
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