Stretch Cord Exercises

Routine Sets Reps
Stretch Cord Overhead with Lateral Bend and Punch 4 10 (hold 3 ,6, 9 seconds)
Stretch Cord Back-Facing Shoulder Series: Abduction, Extension and Adduction 4 10 (hold 3, 6, 9 seconds)
Stretch Cord Bent Over Breast Pull Slow /Fast with Pulses 4 16 (8 slow, 8 fast pause on the #4, 8, 12, and 16 for 10 seconds)
Stretch Cord Butterfly Pull 4 30 (8, 10, 18, 20, 28, 30, hold 5 seconds on the front and high elbow set and 5 seconds on the finish)
Stretch Cord Side Twists: High to Low 4 16 (Pause and hold 5 seconds on 6, 7, 12, 13)

Note: Do the exercises 1-6. Take 90 second rest and repeat the entire series for 4 rounds

Goals for 3 SUPER Bricks

The paces for the Bricks should be determined by your Training Intensity Chart. This is your current fitness. There isn’t a prerequisite on the intensity-however set the bar high! Test yourself!

To simulate “race” conditions quite often the pace fluctuates. The ideal steady-state does not replicate real racing. The Bricks have denoted pace changes. There will challenge your upper limits and recovery within the segment. Spread these out as desired.

Allow a maximum of 3 minutes between segments.

Dave will discuss strategies and nutritional intake for all of your Bricks.

I’ve added a stretch cord workout within each Brick. This segment is challenging and replaces the swim. However, if you’d like to do a swim, set the same time as the stretch cord segment. The transitions may take longer than 3 minutes.

Brick #1

20 minutes stretch cord + Bike for 35k (21 miles) + Run 9k (5.5 Miles)

Bike – include 8x 30 seconds standing at very hard effort (+ 20% above FTP).
Run – include 8x 20 seconds at 20 seconds faster than KM pace or 25 seconds faster than mile pace.

Brick #2

Run 4k (2.5 miles) + 20 minutes stretch cord + Run 6k (3.5 miles) + Bike 45k (28 miles)

Run – (2nd set only) include 3 x 3 minutes at 15 seconds faster/k – pace/ 20 seconds faster / mile
Bike – include 5 x 4 minutes at 4-10% higher in average speed or watts. Using HR goes up 4- 7 beats per minute.

Brick #3

20 minutes stretch cord + Bike 50k ( 30 mi ) + Run 12k ( 7 mi )

Bike – include 5 x 5 minutes faster. See criteria in Brick #2
Run – include 4 x 4 minutes faster. See the criteria in Brick #2