After every finish line, there’s another race! My next triathlon will probably be the Tri for Abby, a local sprint triathlon. Since it’s a new race, my goal is to place in my age division (there might only be 3 people in my age division, so that’s not as impressive as it seems at first).
For the next month and a half, I’m going to focus on speed training. Running speedwork can be very hard on the joints! I can’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 ‘hump’ illustrates the run, which you must do on a treadmill!
The Camel Humps Workout involves slow increases in speed every two minutes. You’ll need to adjust the speeds per your own fitness levels. You’ll want to max out at a pace that is fast but manageable for two straight minutes. Here’s what I did:
- 0 – 2 minute at 5.0 mph
- 2 – 4 minute at 5.5 mph
- 4 – 6 minute at 6.0 mph
- 6 – 8 minute at 6.5 mph
- 8 – 9 minute at 7.0 mph
- 9 – 11 minute at 7.5 mph
- 11 – 12 minute at 7.0 mph
- 12 – 14 minute at 6.5 mph
- 14 – 16 minute at 6.0 mph
- 16 – 18 minute at 5.5 mph
- 18 – 20 minute at 5.0 mph
This workout equaled 2.0 miles exactly!
I transitioned quickly, to replicate race-day settings…
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. I’d like to make the Camel Humps swim longer in the future – but I’m still sore from Saturday’s race!
I like speedwork because it’s so mentally consuming. It makes your workout FLY by. And you kind of feel like a badass pressing the ‘increase speed’ button on the treadmill all the time. Oh, wait. That’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 – two days a week like me or can you do it more frequently?
I love that you call it Camel Humps Workout, I think I’m going to try it. I’m kind of a novice at working out in general so gathering all the useful tips I can get from the blog-world.
Ahh I just had a yellow peach like that this morning- summer really has the most amazing stone fruit 🙂