After every finish line, thereâ€™s another race! My next triathlon will probably be the Tri for Abby, a local sprint triathlon. Since itâ€™s a new race, my goal is to place in my age division (there might only be 3 people in my age division, so thatâ€™s not as impressive as it seems at first).
For the next month and a half, Iâ€™m going to focus on speed training. Running speedwork can be very hard on the joints! I canâ€™t do run internals more than once a week or my knees begin to beg for mercy. However, I can happily integrate more swim and bike speedwork to maximize my training.
Hence, the Camel Humps Workout. I call it Camel Hump because if you imagine it as a graph, there are two little bumps in speed.
The first â€˜humpâ€™ illustrates the run, which you must do on a treadmill!
The Camel Humps Workout involves slow increases in speed every two minutes. Youâ€™ll need to adjust the speeds per your own fitness levels. Youâ€™ll want to max out at a pace that is fast but manageable for two straight minutes. Hereâ€™s what I did:
- 0 – 2 minute at 5.0 mph
- 2 â€“ 4 minute at 5.5 mph
- 4 â€“ 6 minute at 6.0 mph
- 6 â€“ 8 minute at 6.5 mph
- 8 â€“ 9 minute at 7.0 mph
- 9 â€“ 11 minute at 7.5 mph
- 11 â€“ 12 minute at 7.0 mph
- 12 â€“ 14 minute at 6.5 mph
- 14 â€“ 16 minute at 6.0 mph
- 16 â€“ 18 minute at 5.5 mph
- 18 â€“ 20 minute at 5.0 mph
This workout equaled 2.0 miles exactly!
I transitioned quickly, to replicate race-day settingsâ€¦
And jumped in the pool for a similar progressive workout. I used the clock to time myself, trying to shave 10 seconds off each 100 meters until I hit 300 meters, and then I worked my way back down, just as I did on the treadmill. In total, I did 500 meters. Iâ€™d like to make the Camel Humps swim longer in the future â€“ but Iâ€™m still sore from Saturdayâ€™s race!
I like speedwork because itâ€™s so mentally consuming. It makes your workout FLY by. And you kind of feel like a badass pressing the â€˜increase speedâ€™ button on the treadmill all the time. Oh, wait. Thatâ€™s just me? Nevermind.
Lunch featured leftovers from last night:
Pizza + goat cheese, more steamed greens, and a lovely peach.
Do you do speedwork? Is your limit one â€“ two days a week like me or can you do it more frequently?