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Sample Crowie’s Workouts

January 11th, 2013

Taken straight from Craig ‘Crowie’ Alexander’s new book, As The Crow Flies. Here is a sample of what he’s been doing inside his garage.

STRENGTH & CONDITIONING (2-3X)

STABILITY / Swiss ball exercises, push- ups, hip bridging exercises, and exercises to strengthen the pelvic stabilisers

STRENGTH / Cycling- and running-specific exercises such as front squats, back squats, lunges, hamstring curls, back extensions, power cleans / 3×8–12 repetitions per exercise, concentrating on proper technique with a range of motion that simulates cycling or running for the muscle group being worked

 

Training Week: Swimming

MASTERS WORKOUT (3×) / 1–1.5 hr. freestyle intensive / 2–3 km main set / Strength sets: pull buoy and paddle work mixed in year-round

RECOVERY WORKOUT (1–2×) / 1–1.5 hr.

TEMPO WORKOUT WARM-UP / 500 (stroke count, concentrating on technique) / 500 mixed stroke/drill / 8×50 freestyle

MAIN SET / Close to race pace, with short rest (usually 1:20/100 m) / 3×400 / 6×200 / 6×100 / As the summer progresses, recovery gets progressively shorter.

COOL-DOWN / 200 stroke count TOTAL DISTANCE / 4.6 km

SPEED WORKOUT

WARM-UP / 500 easy swimming (concentrating on technique) / 500 (50 right arm, 50 left arm, 100 choice drill, 100 backstroke, 100 freestyle, 50 right arm, 50 left arm) / 8×100 paddles, pull buoy, band (leaving on 1:20 or 1:30)

MAIN SET / 8×400 / 1st 400 (150 easy, 50 hard ×2) / 2nd 400 (100 easy, 100 hard ×2) / 3rd 400 (50 easy, 150 hard ×2) / 4th 400 hard / Repeat sets. / Relatively short rest between each 400. Hard effort = faster than race pace.

COOL-DOWN / 200 recovery

TOTAL DISTANCE / 5.2 km Note: Swim workouts are done in a long- course 50-metre pool. This basic framework can be used all year by tightening the intervals and shortening recovery.

 

Training Week: Cycling

ENDURANCE RIDES (2×) / Long aerobic endurance ride: 4–5.5 hr., can incorporate hills

TIME-TRIAL SESSION / 4–5×10 km efforts at race pace (sustainable threshold) within a 2–2.5 hr. ride

SPEED WORKOUTS (1–2×) / 5×5 min. at race pace, 3 min. recoveries // Or 20×1 min. max efforts, 1 or 2 min. recoveries

RECOVERY RIDES (1–2×) / 11.6 hr. at low intensity

STRENGTH WORKOUT

WARM-UP / 10 min. easy spinning / 5 min. alternating 30 sec. max effort in a big gear, cadence of 70–80 rpm, with 30 sec. rest / 5 min. easy spinning

MAIN SET OPTIONS / 6×5 min. seated effort at cadence of 50–60 rpm, 2 min. easy spin recovery // Or 5×8 min. seated effort at cadence of 50–60 rpm, 2 min. easy spin recovery

COOL-DOWN / 10 min. easy spin

SPEED WORKOUT

WARM-UP / 10 min. easy spinning / 5 min. alternating 30 sec. max effort in a big gear, cadence of 70–80 rpm, with 30 sec. rest / 5 min. easy spinning

MAIN SET OPTIONS / 8×3 min. at race cadence of 85–90 rpm, 2 min. easy spin recovery // Or 20×1 min. at race cadence of 90–100 rpm, 1 min. easy spin recovery / Hardest effort sustainable for the predetermined interval.

COOL-DOWN / 10 min. easy spin Note: The goal is minimal variance between the first and last interval. Be mindful of this when determining effort in first interval and number of intervals.

 

Training Week: Running

STRENGTH WORKOUT (2×) / Hill repeats / Running the dunes

SPEED WORKOUT (2×) / Straight off the bike / 6×3 min., 2 min. recovery // Or 6×5 min., 2 min. recovery

LONG RUN (1–2×) / 1 hr. 20 min.–2.5 hr. either as a steady run, a negative split run, or longer intervals (greater than 5 min.) at goal race pace.

Working out on a training bike in a garage in coloradoAS THE CROW FLIES - PAUL K. ROBBINS

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