Endurance Archives - http://rippleffectraining.com

Coaching by Carolyn

carolyn | April 20, 2023

Coaching by Carolyn Coaching options available: Coaching calls: $50 for a 30 min call. $25 for additional blocks of 15 min. email Carolyn to set up calls: carolyn@rippleffectraining.com Training Programs: 8 – 16 week custom programs for events in the future, fall 50K runs, rock climbing goals, century bike rides, mountaineering trips, huts trips, alpine […]

In the Gym November 1st

PE/SE
warm up 10:00
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
60 sec Rock Carry Hold
60 sec ski erg/row/or bike sprint – go hard!!
Switch
60sec rest
x 6 Rounds – rounds can be reduced depending on athletes.
Then: rest 3min
then:
10x KB Spike Swings (or squat swings if more appropriate)
10x (Weighted if appropriate) Split Jumps -total so 5 per leg
x 5 rounds
Then:
3x 30 sec Ring Support trade off
Cool Down

In the Gym October 21st

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down

In the Gym July 26th

July 26th
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH walking Lunge (per arm)
Then:
10x Weighted Walking Lunge (FC position)
5x RMM
5 Rounds, rest as needed
Then:
10-1 Body Row Ladder
Between sets, complete
5x Windshield Wiper per side
Then:
Cool Down

In the Gym August 6th

Power Endurance, Strength
10 min warm up
2 x 10 shoulder openers
2 x 5 cuban press
Mobility work
3 x 5 wall squats
3 x 6 goblet squats
2 x 10 push ups
2 x 15m walking lunge
2 x 15m OH walking lunge
Then:
20 Cal Airdyne +
10x Kb Chest Press+
5x Pull Up
60sec rest
5 rounds
Then:
10 – 1 Bench Press + Pull Up Ladder (On the Rings If Appropriate)

In the Gym September 19th

Strength/Power

10 min C2
3 x 5 Wall squats
2 x 10 Squats
3 x 5 Squat jumps

Then
Warm up to 5RM Clean High Pull
Then
5x Clean High Pull + 100m Row; you have 2:00 to complete each segment, then repeat.
8 rounds. Rest is the time left in the 2:00 after completion of Hi Pull/Row.

Then, 5:00 rest “intermission” 😉

Then:
DB Push Press 10x (20/25#) + 30 cal on Airdyne.
6 Rounds. Same format, 2:00 to complete, rest is time you have left.
For PP use a weight you can do all reps without failure or loss of form. Lock out movement at the top of ROM and pause for each rep.

Cool down 10 – 15 min easy row

Athletes:

Carolyn, Betsy

Later…

2 hour Mountain Bike ride at Prince Creek, in the foothills of Mt. Sopris….never a dull moment what a fabulous trail system!

Evening ride Mt. Sopris

Outside The Gym, Aspen Highlands Dec 14th

When It’s Dumping Snow…
Outside we must go. Great Day with Lindsay and Emily, skinned and hiked the bowl Aspen Highlands. Knee deep powder and face shots, that was good! The gym is the training ground, however the mountains will always be the proving ground.

Athletes Skiing: Emily, Lindsay, Carolyn

Outside the Gym November 9th

Last mountain bike ride up high. 3 hours of fun, then one wrong turn and mudfest. If it’s a long ride we seek it will be down in the Grand Junction area, winter is upon us in the RFV.

Athletes Training: Robbie and Carolyn

Outside the Gym October 7th

FALL RIDE! My god it’s gorgeous outside right now, perfect temps, snow in the mtns, golden aspens, beautiful blue skies…time to ride.
Endurance > 90

2 hour, 23 miles ride, from house to Prince Creek area up and over to Rio Grande bike path and home. Loving the ignition free existence!

Outside the Gym – Grand Canyon Day 2

Our Rim to Rim to Rim journey, in the Grand Canyon was planned in a civilized fashion to enjoy one of the Seven Natural Wonders of the world. Day One found us happy healthy and enjoying, food, wine, napping and a gorgeous sunset on the North Rim. Day Two began much like day one with an early shuttle and a long cool descent into the Canyon. After 14 miles we found ourselves back at the glorious ad powerful Colorado River. Our plan was to ascend the Bright Angel Trail back to our lodging on the South Rim. It’s spectacular way to go to see even more of the Canyon. After filling and I mean filling our belly’s at the canyon floor we once again began the journey up and found ourselves smiling and soaking in the beauty of the GC all the way to the Rim. The second day was 24 miles, 6000 vert feet down and 4500 up, and about the same time as day one 6:34. Day one had been 22 miles same vert in reverse. Two incredible back to back days, 46 miles, 21,000 vertical. And I’d do it again!