Every year triathletes ask me the same question. “What should I be doing now — in the off-season — to lay a successful foundation for my summer races?”

In order to get fitter, faster and achieve your race goals, you have to have good form, strength and proper biomechanics. For this week’s Workout Wednesday brought to you by BioAstin, I’ve compiled my favorite drills or mini-HIIT segments that you can insert into your otherwise aerobic swim, bike and run sessions.  Doing so now will establish a strong foundation for your summer race season.

If you do these drills let me know your thoughts. Get in touch with me on Facebook or Twitter.

Dave

SWIM

Build Swim Strength and Mobility. During every swim session add these two fast high intensity sets. I often have my swim squad perform these at the end of the workout.

25 yards (or meters) all out freestyle + 25 breast pull, keeping your head out of the water with a hard flutter kick. Rest Interval (RI) 20 sec. Repeat 6 to 8 times.

25 yards fast dolphin kick on your back + 25 back flutter kick with fins. RI 20 sec. Repeat 6 to 8 times.

Doing these drills are magnificent for back stability and flexibility. They also improve gluteal, quad and shin strength. If you’re undulating properly on the dolphin kick, this will trigger your abdominal muscles, too.

BIKE

Develop Smooth Pedal Efficiency. Try this 2-minute drill 2 times per week. It can also be performed on your indoor trainer.

40 sec lower gear at 100+ rpm

20 sec standing in a bigger gear at 62 – 68 rpm

40 sec choice gear or time trial gear at 90 sec rpm

20 sec seated in a big gear at 74 -80 rpm

RI 2 min easy

Repeat the entire set 4 to 8 times.

The variable gearing of this drill teaches smooth pedaling efficiency and heightens fast twitch muscle fiber recruitment. Learning how to use a wider range of gears during a race will postpone the onset of quad and gluteal fatigue.

RUN

Run Hills and Flats to Build Strength and Speed. Try this drill 1 time per week.

Select a hill long enough to run up for 30 sec (or use a treadmill at 4 to 6%), and a flat section where you can sustain your run for 45 sec.

Run up the hill aggressively for 30 sec, then immediately turn down and run hard for 15 sec.

Continue to the bottom of the hill at a moderate effort.

Immediately run the flat section for 45 sec at a solid effort.

Your Rest Interval (RI) is a slow return on the flat for 1 min 30 sec.

Repeat the hill + flat 4 to 8 times.

The slightly shorter stride of running uphill on a 4 to 6% gradient will stimulate and strengthen the foot, calves, quads, gluteals and core muscles. Additionally a hill teaches proper arm action in coordination with your leg movement, which help improve running form. Lastly uphill and downhill running is a great dual stimulus that elevates strength that translates into run speed during the season.

Running a flat course immediately following hill repeats elongates your stride and creates a dynamic stretch of the hip flexors. Concentrate on maintaining a slight upper body torsional rotation to enhance stride length — and specifically more knee flexion — during the float phase.

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