Week of 8/1/22: Workouts and tips this week.

Hi Folks,

After the men’s Tour de France ( TDF) I watched the First Tour de France Femme, the 8 day women’s cycling tour. It was an historic and successful event. The quality of the field, the drama of competition, the fan support, the coverage, the scenery of France shown aptly by French TV, came across beautifully. It looks like the TDF Femme will take place again next year with more teams, top individual women cyclists, and, I’m sure, TV viewers. All the riders were determined to make this a first class competition and turned themselves inside out to give it their all. This event will stand on its own by next year!

I can’t help but point out the Yellow (overall winner), Green (Sprint competition), Polka Dot (Queen of the Mountains), White jersey (best young rider under 25) were all from the Netherlands! It bears out the saying, “if you ain’t Dutch, you ain’t much.” I was especially impressed by the single performance of Annamiek Van Vlueten on Stage 6. She had been compromised during the first five days with stomach flu and battled to stay in the race. Then on day 6 she broke out with a remarkable performance over a hilly course that took her from 89th to first place and into the Yellow Jersey with a 3:27 cushion over second place (also a Dutch woman!); she maintained her first place through day 8. The last day concluded with a 24% grade uphill to the finish.

8/2/22 TUESDAY. TEMPO day on over moderately rolling terrain. After the warm-up mile run 2 x 10 minute tempos with a 4′ easy run between each bout. A bit longer than most bouts, but it simulates steady pacing high aerobic effort.

8/3/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Two rounds:

Deficit KB Sumo DL / BB O’Head Squats

R/L Leg Over “Iron Crosses”

Incline Push-Ups

Squat to Stand Stretches


DBL KB Clean & Swing Clean. Repeat

Landmine L/R Reverse Lunge to Press

DGB Sit-Up and Reach

2 x 6 KB Heavy Swings

Farmer Carry / Grip Plater O’Head Carry…..

Finisher:Trap Bar Deadlifts 3 x 3 reps

8/4/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips, and mobility exercises (yes, very important; you’ll know what I mean when you’re over 50!). Then 2 x 150 (50):

2 x 400 (on 2′, 2:30, 3′); then 4 x 800 (200). Run the 800’s at 5K pace; you’re running two miles in half mile pieces while acclimating to 5K race pace.

8/6/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 AM. At Seminary College, 201 Seminary Drive, Mill Valley ( Strawberry area) up in Lot C. Please arrive early to get in a warm-up prior to starting the workout. (note: I will change the workout start time to 8:30 beginning in the Fall)…)

  1. ) X 15 Mtn. Climbers / X 12 DB Thrusters

2 x Sprint – Short – 1/2 “A”

2). X 5 DB R/L “Plank Drag” / X 12 DGB “Jack”

2 X Short – Sprint

3) X 6 DB Burpee & Row / X 12 DGB Sit-Up Reach

1/2 “B” – 2 x Sprint

4) X 6 R/L DB Top Half Get Up / X 6 R/L “Iron Cross Leg Overs”

2 x Short – 2 Sprint

Then: Sprints – Loaded Carries – Swings; finish with Trap Bar Deadlifts.