Bored with your workouts? Try this ADD UP workout today

Happy Halloween! I have a special Halloween treat just for you, guaranteed to burn off those extra little candy bars!

This week we are going to be doing an ADD UP workout! This work will challenge your memory, and you fitness level! We will be doing 10 rounds of various exercises. We will start by doing the 1^st exercise, then the next round you will do 1-2, 1-2-3, 1-2-3-4, etc. You will repeat this all the way until exercise 10.

Warm up: 1 min High Knees+20 Jumping Jacks +1 min Butt Kicks +20 Squat-Calf Raises+1 min run in place+ 20 alt lunges with a twist (10 on each leg)

1.       5 Burpees

2.       50 mountain climbers (25 on each leg)

3.       10 thrusters

4.       10 pushups

5.       25 squat pulses

6.       10 Split Lunges (each leg)

7.       5 body builders

8.       15 tricep dips (do it with 1 leg up for an extra challenge!)

9.       50 (100 total) bicycle crunches

1.   10 up/down planks (on each arm)

Exercise Explanations:

Thrusters: This is the bottom portion of the burpee. In the push up position, jump the legs in, then jump the legs back out.

Split Lunges: In a lunge stance, dip the knee down and back up, staying on one leg. Then repeat to the other side.

Body Builders: This is similar to doing a burpee. Using dumbbells, do a burpee. When you are in the push up position, row the right arm up, then do a push up, then row with the left arm, then finish the rest of the burpee.

Up/Down Planks: Start in the plank position. Push up on one arm, then the other to put yourself in the push up position, then go back down into the plank position.

Now that you are done with that workout, you should add up the REAL total of each exercise! Once you see those numbers, you should give yourself a pat on the back! AWESOME JOB! We will see you next week!

"Give it a TRI Thursday": Cycling Edition

Every Thursday we will be posting a workout written by our coaches for you to TRI out. This will give you a taste of what our training plans look like!

These workouts will be a variety of cycling, swimming, and running! FitFriday will contain cross training and strength training workouts!

TRI this week’s cycling workout! Get in those last few rides outside while you still can!! Or you can try some indoor cycling if the weather in your area isn't cooperating! Go ahead…give it a spin! #cyclingtraining #hakamultisport #triathlontraining

Cycling Strength Block Workout

(1:30 hours total)

30 min Easy Spin W/U @ 95rpm @ 65-75% effort, Include some up tempo efforts both in and out of your seat in your W/U

Main Set:

5 x 5 min @ 70-75 RPM @ 75-80% effort (zone 3) if the 7 min sets feel too easy lower the cadence rate by 5-10 rpm to use your strength more and cardio less, remember this is a strength focused workout with 3-5 min recovery spin between sets (depending on recovery rate and how the legs feel.)

The goal of the session is to build strength through the range of motion while also having a cardio component to the workout. Try to balance the fatigue you feel in your legs with the intensity you are using from a cardio point of view...

W/D with left over time @ 90 RPM+ mixed Terrain.

The goal of the workout is to build strength through the full range of motion without too much aerobic or anaerobic strain on the cardio system.

10 Quick Tips About Strength Training

As the cold weather and indoor training is approaching us, many triathletes may be wondering what type of training they should do in the off season. Obviously, they can continue to focus on their multisport training, but there is also another important type of training that should be included....

STRENGTH TRAINING

A good strength training program will decrease the risk of injury in athletes, while improving flexibility, mobility, stability, and balance. Sounds appealing doesn't it?

Here are 10 tips when you are adding strength training to your routine:

1. Make sure you know the proper form for exercises. If you don't have much experience lifting on your own, get a personal trainer! They are there to help you get the most out of your workouts!
2. Don't over do it! Start by adding strength training workouts two times a week, and then you can progress as you get better. When you start out you will be working on building overall body strength.
3.  Don't forget to work your core! If you aren't working with a personal trainer, then make sure you aren't ignoring your core. This means more than just doing crunches! For some helpful core exercises, look at our FitFriday Posts.
4.  Don't try to show off/keep up with someone who has continuously been lifting weights. No one cares if you need to start out with a lighter weight for an exercise. The most important part is FORM.
5. Strength training is an on-going training. It will take continuous work, to make permanent and positive changes to your body.
6. A great time to introduce strength training to your routine, is in the off season/winter. If you don't have any races until the summer, now is the time to work on improvements. Once you get used the strength training, it will be easier to integrate during triathlon season.
7. Focus on whole body strength training. Don't focus on just one body part during your workouts. It is important to work legs, arms, and core. Design a plan with compound exercises, and multi-plane movements.
8. There is no time limit for a strength training sessions. Most training sessions will take 30-45 minutes depending on the number of exercises. It is OK to rest between sets and exercises!
9. Eat smart. Make sure to eat properly, regardless of the training program, make sure you are fueling your body!
10. Don't let soreness scare you! It is OK to be sore. If you are not used to strength training, you will probably wake up the next day pretty sore. It is important to know the difference between sore muscles, and having an injury. Don't feel the need to suffer through something. Make sure to drink plenty of water, and stretch post workout.

Coach Mary is a Certified Personal Trainer, and has written strength training programs for various levels of athletes. She can help create a customized training plan for you! If you have questions, contact her at mary@hakamultisport.com.

The Ultimate Cheat Sheet On Swimming Drills

Is swimming your weakest point of your race? Maybe you even fear being in the open water?

Well fear no more! We have the guide to help you improve your freestyle stroke, while making you feel more confident and comfortable in the water! It only takes adding these 7 drills to your swim practices.

When we have our athletes work on their technique, we have them do a sequence of freestyle drills. Doing drills in this particular sequence, will train your body to remember the important aspects of each of the drills, while continuing to build into the next drill.

The main focus of these 7 drills is ROTATION!!! Rotation is the most IMPORTANT aspect to improving your freestyle stroke. Having proper rotation while you swim will help maintain the proper body position in the water, and help with the timing of breathing! Rotation will make breathing easier!

We suggest that you use fins and a snorkel while completing these drills!

Here is your cheat sheet to improving your swimming:

1. Balance Drill: For this drill you will simply be kicking on your stomach. The water should "slice" your body in half, and your eyes should be looking down at the bottom of the pool. Maintain a steady kick, and really focus on how it feel of this position. 

2. Rotation Drill: This drill will be the Balance drill from above with an added rotation. Your head will NOT move during this drill. Rotate your shoulders and hips together, think of bringing your shoulder under you chin, and repeat to the other side.

3. Kick on Side (Right Side): To get in position of this drill, imagine laying on your side in bed. Your right arm will be straight out, and your left arm should rest by your side. For this drill, we will practice having your face in the water and out of the water. (no snorkel) Start with your face in the water, take a few kicks, then turn your head up to the air and take a breath, and repeat.

4. Kick on Side (Left Side): Same as above, except this time your left are will be out, and your right arm will be by your side. Practice the same breathing routine for this drill as well.

5. Single Arm Swim (R arm only): This drill will be similar to the position of kicking on your side. Your left arm will be by your side (FOR THE WHOLE DRILL). Using your RIGHT arm, take a stroke as your hand enters the water ROTATE and breath to the LEFT side. Make sure to breath on every stroke, and really exaggerate the rotation to take your breath!

6. Single Arm Swim  (L arm only): This drill will be done like above, expect with the LEFT arm. Take a stroke with your left arm, as your hand enters the water ROTATE and breath to the RIGHT side. Make sure to breath on every stroke, and really exaggerate the rotation to take your breath.

7. Anchor Drill: This drill will look like a slowed down freestyle stroke. Work on having a HIGH ELBOW catch in the water. While taking a stroke, hold the HIGH ELBOW catch take a bout 5 kicks, then switch to the other arm. This is a revamp on the "old school" catch up drill. Try to continue to think about rotation as you swim. If possible use a snorkel while doing this so you don't have to think about breathing.

You now have an edge on your competition. Continue to do these drills EVERY TIME you are in the water. The more consistency the faster your body will learn these techniques. Try by doing about 4x25's of each drill with each practice. If you have an questions, don't hesitate to ask! 

You gotta burn, to earn!

Looking to get rid of those “flabby” triceps on your arms? One of the top complaints I hear when training my clients, is that they want to get rid of their “jiggly” back arm. If that is something you are wanting to get rid of, I have just the trick for you.

Today’s workout will involve supersets. Performing supersets is an effective way to achieve the physical results you may be looking for. Supersets are comprised of two exercises performed one right after the other with no rest in between. You do supersets with the same muscle group or opposing muscle groups.  Try these three superset circuits, for well-defined triceps.

We will be doing three circuits, for each circuit do three rounds of the exercises. Round one will be 15 reps, round two will be 12 reps, and round three will be 10 reps. You will notice the burning sensation in your triceps with each round. The third should be the most difficult, if it is feeling easy…you need to increase your weight!

Warm-up:

4 min (as many rounds as possible): 10 squats+5 Jumping Jacks+10 arm punches (each) +5 Squat Jumps

For each superset, do 3 rounds of the exercises. Round 1=15 reps, Round 2=12 reps, Round 3=10 reps

Superset #1:

Tricep Dips (using the ground or the bench)

Tricep Kickbacks (using Dumbbells)

Overhead Tricep Extension

Superset#2:

Diamond push ups

Rope Tricep pull downs

Skull Crushers

Superset#3:

Close-grip chest press

·         (keep the weights close together if you use dumbbells)

Plank-push up position

·         (Start in the plank position on your elbows, push with both hands up into the push up position. Make sure both arms go up at the same time)

Rocking plank

·         (In the plank position, rock forward on your toes, trying to reach your nose to the ground, then rock back. DO THESE SLOWLY, reaching as far forward as possible)

This is a great workout for ANYONE to try! Even if you are just beginning exercising, try it with lighter dumbbells, or even soup cans if you are working out at home!

We can start working those arms, to have them be ready for summertime…or maybe just ready for the upcoming Holiday shopping? Enjoy, and remember to stretch those triceps! 

5 Round Challenge

Happy Friday! It is finally the weekend, time to relax! But what about that workout?

You can still enjoy your relaxing weekend, with a quick and efficient workout! It can be done in less than 30 minutes, and leaving you feeling guilt-free for the weekend! It can even be done in the comfort of your own living room!

This week I am going to share with you a body weight workout that can be done outside of the gym but it is guaranteed to make you drip sweat!

There will be a total of 5 exercises, you can either time each exercise doing 40 seconds of each exercise, and resting 10 seconds in between, or do 20 reps.  The challenge is that you will be doing 5 rounds of these exercises...yep 5 ROUNDS!

There are some new exercises in the 5 round challenge. Here are a description of each:

Plank Jack: in the plank position, on your elbows or in the push up position, keep your hips low and jump your legs in and out like a jumping jack

V-up: Laying on your back, start with your hands above your head. Lift your legs and arms, getting your upper body off the ground to have your arms meet your legs.

Burpees: Begin in a standing position, Kick your feet back so that you are in push-up position
Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead

Let’s get started!!!

5 round Challenge Workout:

Warm up:

30 seconds each (high knees+butt kicks+air squats+ JJ)

Here is the 5-Round Challenge:

Do 5 rounds of 40 seconds each exercise, with 10 seconds rest in between exercises

OR 20 reps of each exercise

1.       Squat Jumps or Squat to calf-raises if you can’t jump

2.       Push ups

3.       Plank Jack

4.       V-up

5.       Burpees (no push up) J

And done! That was quick right? Now you can enjoy the weekend, and know that you did a tough workout! 

Ever wonder who the faces were behind Haka Multisport? This week get to know Coach Mike

Ever wonder who the faces were behind Haka Multisport? This week you get to learn more about Coach Mike and his experiences with triathlons and coaching! If you have any other questions for Coach Mike, feel free to ask! 

What motivated you to start doing triathlons?

It seemed like the logical next step. :-) I started doing duathlons with my girlfriend when I moved to Switzerland in 2001 and when I moved to Boulder in 2003, I wanted to do triathlon.  I have never been a strong swimmer so that was a struggle but I found a great group of people to swim with at a local gym in Boulder. 

When was your first triathlon?

I don't remember anymore! I think it was an indoor triathlon in Ft. Collins in 2003. 

What is your favorite part to train for?

I actually love them all! It depends on how things are going.  I can get a little OCD about working on weaknesses.  I've been known to focus so much on one thing that I forget the others for a while!

What keeps you motivated when you are training?

There are a lot of different things that motivate me.  I love to see improvements and I know the training makes that happen but there are times when I see the people I train do really well and that fires me up. 

What is the most fun race you have participated in?

Oh geesh....I don't think I can say there is ONE race that was the most fun. I have a lot of races that I love because of the people I've done them with or the locations.  

What made you want to start coaching triathletes?

I love teaching and absolutely love understanding the human body. When I was a graduate student, I was an assistant coach for a kids ice hockey team and really enjoyed it. When I got into triathlons and spent time in that sport, it became a natural transition to share that passion with others. 

What is your favorite pre race meal?

oatmeal

What is your favorite post race meal?

Whatever they have in that finishers area. After a race, I'm normally not picky...whatever they have. 

Any advice to new triathletes, or those interested in trying their first triathlon?

It depends on the triathlete.  I focus a lot of my attention on youth and junior athletes and my advice to those new athletes would be to not specialize too early in a single sport.  For the U25 athletes I coach, I tell the new ones to be patient. Really consider their long term athlete development plan and succeed / excel at the continental level before diving into more. Age groupers should just enjoy the journey and maintain a healthy balance!

Tough Leg Workout...Think you can handle it? (Warning: you may get sore)

As I sit and read through some of my old boot-camp workouts I have written, I tend to notice a trend: LOTS OF LEG EXERCISES! Maybe that is why my clients would always curse my name the next few days after a workout. Believe me, I have had my fair share of sore leg days. Those days where you don't want to go to the bathroom because you know how much it will hurt to sit down, and then having to get back up. I always tell myself it is worth it...once the soreness finally fades, and I do another leg workout!

This week I will be sharing one of my favorite leg workouts with you to try. When you are working your leg muscles, you can expect to sweat a ton! You are working some huge muscles! 

If you are an avid runner or triathlete, during the off season strength training would be great to add to your workout routine. Try this leg workout, to help build some POWER and strength in your legs!

OK...lets get those legs FIRED UP! 

Warm Up:

Repeat 2x:

High Knees 30 sec

Butt Kickers 30 sec

Lunge and Twist (twist to the side of the leg you lunge with) 30 sec

Squat to calf raise (squat and as you come up finish with a calf raise) 30 sec

Circuit #1 (no rest in between exercises):

2 Rounds:

Split Lunge (R) 20

Lunge Jumps 45 seconds

Split Lunge (L) 20

Squat Jumps 45 seconds

Split Lunge Hold (R) 30 seconds

Squat Pulses** 45 seconds

Split Lunge Hold (L) 30 seconds

After Each Round: 2 min SPRINT Cardio (Treadmill, Elliptical, Bike, Stair climber, or High Knees in place)

Workout Finisher:

4 minutes (do as many rounds as possible of the following)

10 burpees

15 mountain climbers/ea leg

10 knee tuck jumps**

** Squat Pulses= Start down in a squat, slightly go up, not all the way up, then back down. Think "mini squats"

** Knee Tuck Jumps= Start in a squat with your arms crossed in front of you, Jump bring knees up to arms)

And you made it! Shake those legs out, drink some water, and do some stretches or foam rolling! Some leg soreness is good, just make sure there is no actual pain. 

Hope you enjoyed this workout. Your legs will thank you tomorrow when you sit down!

Have any requests for a workout? Let me know! I will be sure to include it on a Fitness Friday!