Tomenson Performance & Wellness

TPW Winter News - https://mailchi.mp/e63474799790/tpwnewswinter2024
Winter Training Tip, TPW Club, Spring Swim clinics, Bike clinics and OW Swim Sessions!

TPW Winter News Hello! Thank you for taking the time to read this newsletter.  It's officially winter and sometimes it's tough to stay motivated. Remember, it's the training you do now that is laying the foundation for a strong spring and summer! Whether you train to be competitive or train to complete, working h...

Coach’s Tip from Coach Brenda: Do Your Run Drills!

If you don’t have time to do your drills then shorten your run! Okay, I don't really want you to shorten your run and I don't think you have to, but I often hear from my athletes that they didn't do their run drills as they had to get the kids, go to work or whatever excuse we want to use!  We have the time, but you don't get the same awesome feeling from doing drills as you do from doing a hard tempo run, so subconsciously, we don't make time for drills. Activation exercises, drills and mobility (do not confuse this with a core exercise routine that we do separately), is SO important for improving run speed, run power, it helps to prepare you for your run, in recovering your body better and quicker to set you up for your next training session and most importantly, prevents injuries!!!  It takes 3-5 minutes before and after your run.....so, if you don't have time to fit them in - shorten your run and make them fit!

(Photo: Kirsten T)

We had a great weekend of racing this past weekend! Coach , and took on the and came away with 3 PBs!! We had near perfect conditions and an amazing day and we each battled strong to the finish. Phil took on his first ever Ironman in Maryland and although there were no jellyfish this year there were huge winds and the usual heat! Nonetheless he crossed that finish line and we are so proud of him!

Congratulations to TPW athlete and Coach Adam Johnston who competed in Guelph Super Sprint! Whether you are just trying to complete the distance or go as fast as you can this can be a grueling event. The water was as rough as it gets but these two battled the waves only to have to ride right into a strong headwind on the bike. Then it was onto a hilly run! Adam lead his AG from start to finish taking the second fastest time of the day! Congrats!!!

Coach ‘s favourite half ironman swim workout targets a few things.

1️⃣Starting fast. It’s important to have some speed for the start of a race. This allows you to get into a group of strong swimmers so you can save a bit of energy and likely have a faster swim, too.

2️⃣Durability. You want to be able to maintain a good and steady pace (tempo to threshold pace) for the entire duration of the race.

3️⃣Strength. You want to be able to have a strong pull for a triathlon swim, which means being able to engage the core to connect the shoulders and the hips to drive the stroke. See 2 beat kick video at link in bio.

If you are a competitive triathlete vying for a strong swim, then this workout may be helpful for you.

Warmup:
200 easy
2x 100 2 beat kick drill with PB
2x 100 2 beat kick drill no PB, with last length fast
100 easy

MS:
200 at just faster than threshold/CSS on 5s rest
9-10x200 at race pace on 10s rest
(Optional 10 jumping jacks at the end!)

*I prefer to use pace times (CSS and CSS+5) but rest durations are ok

CD:
3 x 100 2 beat kick with PB

(Repeat for 3 weeks, 1x per week, each time add a 200 at threshold and subtract a 200 tempo OR add some threshold 200s in the middle and end of the set). Support this workout with an additional long aerobic workout and a speed or strength workout each week.