Workout of the Week - Week Sixteen

Sixteen has always been my favorite number. Whether it is because of Peyton Manning or not I can't say but for this week I am going to give you one of my favorite workouts/workout structures. 


When it comes to strength training I program for myself 95% of the time.  I have always been a big fan of what I call contrast giant sets. I use this structure for a couple of reasons. First, its a time efficient structure that allows you to get a lot done in less time because you don't have to rest as much between sets. Second, it allows you to maintain a balance between movement planes. I have found that keeping this balance allows my clients and myself to keep our joints happy. 

I structure each giant set with the first exercise being the main focus. The second movement is done in the same plane but opposite direction, horizontal push followed by a horizontal pull. I typically stick to using a bodyweight exercise for the contrast movement. Finally, the third set is either a core exercise or some form of corrective. 

An example of this would be Bench Press (Horizontal Push) Ring Row (Horizontal Pull)Side Planks (Core). The focus of this giant set would be the pressing movement. On the next upper body day I would do a Barbell Row (Horizontal Pull) Push Up (Horizontal Press) Paloff Press/Chops(Core). 

I enjoy mixing in barbell or dumbbell loaded exercises and contrasting them with a bodyweight exercise. This helps keep your focus on the main lift of the day but also allows you to get extra volume in at a lower intensity during the contrast exercise. Most recreational athletes and lifters over work one plane, most notoriously the bench press. Training in this manner allows you to mitigate the development of an imbalance across planes and aids in the efficiency of your workouts. 

Another example of an upper body set with this structure. 

Barbell Strict Overhead press 4 x 8 

Ring Pull Ups 4 x 6 - 8 

Bird Dogs 4 x 10 ea. 

For a lower body workout 

Front Squat 4 x 6 

SL DL 4 x 8 

Reverse Plank 4 x 5 breaths 


RDL 4 x 8 

Split Squat w/Valgus Knee Band 4 x 8 ea

T-Spine Mobility 

Upper Body Warm Up - If full body workout 

This structure allows you to move from exercise to exercise with little to no rest. It also gives you more time to recover during the core/corrective set for the next main lift. Some trainers would call these tri-sets or supersets but I end up adding extra work in whether it be warm ups, mobility, or corrective so they typically become giant. The main concept is to work on what you need and spend less time checking your phone or wandering around the gym. 

I like applying this structure to a full body workout as well. A total body day would start with the lower body giant set followed by upper and finishing with some auxiliary lifts. You can also maximize your efficiency by doing upper body warm ups with lighter weights or bands during the lower body giant set. This way you'll be ready to start with working sets when you've finished your lower body work. 

Give this structure a shot for your next mesocycle (3/4 weeks) and see how you like it. I find that most endurance athletes are pressed for time between hours on the bike, the road, or in the pool so maximizing time and efficiency with strength workouts helps aid in program compliance. 

Happy Training,





Workout of the Week - Week Fifteen

For week fifteen we have a workout from Crossfit Knoxville Coach and owner Johnny Davis.  Johnny is a Crossfit Level 1 coach, Barbell and mobility coach as well as a USA Weightlifting certified instructor. For this workout Johnny moves away from the barbell and focuses on the simplest of training tools, the kettlebell.  Take care to start light with this workout as the key to progress is focusing on perfecting your form and keeping yourself focused on each step. The video below offers you step by step instruction on performing the Get-up correctly.


My favorite workout is 10 minutes of Deliberate Turkish get-ups. I use the word Deliberate strongly because without it, the response is not the same. Weight is irrelevant and can be pushed over time but if it’s increased too rapidly the move from stabilizers to prime movers will happen and negate many of the benefits. I highly suggest watching Jeff Martone’s video on the “tactical Turkish get-up” as a reference point.

The Workout: Lay in the floor, set a clock and alternate hands until 10 minutes is complete. Go as slow as you can but as fast as necessary for balance, pausing in every position along the way for an internal and external survey. Am I engaged? Am I pushing the KB/DB/Object as close to the ceiling as possible? Am I forcing my body to move the way it’s designed, therefor releasing restrictions and turning on muscles/patterns that aren’t normally firing? Am I thinking about work or pushing the ground away and the KB to the ceiling?

Think about keeping the ground and the KB as far apart as possible the entire time, and be very mindful of the entire process. When the thought process changes from doing a get up to taking the object to the ceiling, the mind engages the body differently and things fire differently and more accurately. The stability required because of the uni-lateral forces on both upper and lower body are very beneficial. The large range of motion required (if light weights are used and deliberate slow motion is used) will fix many mobility issues as well.

Think Yoga with weight. It can be very beneficial in more ways than physical for sure and very mind clearing. It’s not good to think about your boss when you have a metal object over your head!

Workout of the Week - Week Fourteen

Week 14 - In defense of Crossfit 

Week fourteen is upon us and the crossfit games have just finished. I know many of you have seen the dark side of crossfit but there is light at the end of the tunnel. This years games even included a "cyclocross" as well as a run - swim - run event. The world of crossfit is slowly beginning to encompass a wider variety of specialized courses with crossfit endurance training as well as a host of other specialties. In order to obtain peak overall fitness you have to try things that push you outside of your comfort zone and make you change your routine. 

One easy and usually free option to try a "wod" is to venture to your local crossfit box and try a fundamentals course. Most boxes will offer these classes for free and they're an easy way to get a great workout and try something new. 

If you're not quite ready to check out a local gym we have two simple workouts you can try at your current gym, track, or at home. All you'll need is a kettlebell, a pull up bar and a little will power. 

Rule of thumb for crossfit workouts, if its a female's name you might be in trouble. Don't be fooled by the simplicity, if you perform these workouts at near maximal capacity you will understand. 


3 Rounds for time

400m Run 

21 KB Swings 

12 Pull ups 

Sound too short? Option 2. 


5 Rounds for time

800m Run 

30 KB Swings 

30 Pull ups 

Both of these are standard crossfit workouts, I did not create them so don't hate the messenger if you give them a shot. is full of free workouts that are updated daily. 

For the endurance side of things we will explore a workout popularized by the creator of Crossfit Endurance Brian Mackenzie. You can find his outline for a twelve week program floating around online but for today well stick to his prescription for a triathlete. 


5 x 200m w/2 min recoveries - Record and match split times the following week


5 x 2 Miles with 3 mins spin in-between 


6 x 400 m with 90s rest

Mackenzie's program prescribes each of these with a sub 10 minute wod (Helen) and deadlifts for the focused strength segment. All of this is programmed for a solid single day of training. 

As always, if you have any questions, comments or concerns don't hesitate to contact me at

Hate Crossfit?

Come back next week for a new workout. 

Thanks for reading, 




Workout of the Week - Week Thirteen

To keep with the superstition of week thirteen we're going to cover one of the unluckiest joints in the body, the shoulder. Shoulder issues are plentiful and diverse covering a range equal to that of the joint itself. No matter what sport or activity you choose, the shoulder is bound to play a pivotal role in your ability to perform. 

There are numerous ways of strengthening the shoulder that dive deeper than adding more overhead presses into your routine. There is a lot going on to keep you're shoulder moving correctly, you can experience this by performing an arm circle and feeling what moves. Is your scapulohumeral rhythm a smooth 160 bpm? Do you feel your ribs flair? Is your lumbar spine over extending? Are your trapezius muscles over compensating for weak rhomboids?  Are your teres minor and subscapularis friends or enemies? Hopefully they're friends but you never know with rotator cuffs these days. 

I know many of you, including myself, have spent hours working rotator cuff exercises only to fall victim to the same tweaks and twinges. Continue to do these exercises but start to think about shoulder function (or dysfunction) as needing more than just a few pull aparts at the beginning of a workout. Lets also think about volume and load when it comes to these exercises. 

Two notes on volume and load. Don't perform these exercises heavy and don't perform to failure. If we're working an inherently weak muscle group before exercise why take it to failure? The burn is your enemy in the warm up, we don't want to weaken a muscle that is already struggling. We also don't want to overload it, this will result in the larger muscles taking over as prime movers. Stick to lower reps and lighter loads with a more controlled tempo focusing on your position and stability and not weight! Also keep in mind your plans for activity on or the day after you do a lot of shoulder work. If you plan to do 2 miles of open water swimming, don't hit 60 minutes of a shoulder workout that morning or even the day before. If your shoulder is already angry don't push its buttons, give it space. 

On to the workout. Yes, I made a joke about bands and pull aparts and now I'm telling you to do them. Some of these workouts serve as a great warm up and some are better suited as independent auxiliary exercises during your workouts. The trick with any of these is to focus on smooth controlled motions while focusing on the shoulder complex and not what your hands are doing. 

1. Band Internal + External Rotations 2 x 8 Reps 

2. Band Pull Aparts 2 x 12 Reps 

3. Quadruped Protractions + Retractions 2 x 8 Reps Each - Focus on you breathing and core bracing while in the Quadruped Position 

4. Wall Slides/ Floor Slides - 2 x 12 Reps - Focus on good even pressure into the wall or floor 

5. Y,T,Is 2 x 8 Ea 

6. Wall Clocks  2 x 6 Ea - Focus on keeping a good plus position, this means keeping yourself pushed away from the wall with scapular protraction.

Bonus - Tri-Pod Push-Pull

- This can be scaled down by starting in a quadruped position with both knees on the ground 

As always, if you have any questions feel free to contact me at 

Thanks for Reading, 



Workout of the Week - Week Twelve

Welcome back. I decided to take a week off to give you ample time to put down strava and do an untracked unplanned workout. I was also at the beach. 

Now, back to the fun stuff. This week our workout comes form professional Cyclist Clay Murfit. Clay is an accomplished cyclist as well as co owner of The Crit Life. The Crit Life is a new team with a new concept, focus on crit races and win crit races. His workout focuses on developing your ability to accelerate and match or create your own attack. He also uses a mixture of seated and standing positions as well as different cadences to get you ready for anything your next race may throw at you. 



This workout is all about quality and executing the workout with patience. (don't go too hard too soon)

I typically do this workout at a set of 5 minutes, with 5 minutes recovery in between each set.  Do 3-4 sets.

This workout is all about recovery and its important not to go out too hard in the first or second set.  These are not 100%, but more about 85-90%.

Hard but not full gas.  This is also like being in a race and accelerating after an attack, but over and over again.  The first few wont be hard, but trust me, by the 3rd or 4th set you will be feeling it. That's why quality is important, picking a power number like 500 watts is hard, but not hard enough that you can't do it for 4 sets.

Don't be a hero and go out and do 650 watts and then drop off and finish at 300. Try and be consistent and do efforts the same.

I like mixing it up and doing the first set seated at a high (110) cadence, second set seated in a bigger gear (80) cadence, third set COMPLETELY out of the saddle, and the last set a combination of high cadence, low cadence and in and out of the saddle.

Give this workout a week or so to feel the benefits. It's the go to for me at least once a week to get the legs race ready.

Warm up 20 mins

5 mins - 20/40 - 110 seated cadence (450-500w)

5 mins recovery - under 100w

5 mins - 20/40 - 80 cadence seated

5 mins recovery

5 mins 20/40 out of saddle

10 mins recovery

15 mins tempo (270-290w)

20 mins recovery home

This will be around 1.5hrs

Good Luck



Workout of the Week - Week Eleven

Welcome back to the workout of the week. We're nearly a dozen weeks in and have discussed everything from hotel workouts to meditation. This week we're taking another turn and discussing technology and training. 

Many of our workouts require the use of technology. At times a simple stop watch is all you need while other workouts require advanced tools such as power meters or heart rate monitors. Technology is great but when does it become too much? If I forget my watch and can't log miles into Strava or Training Peaks I feel like my workout doesn't count. I feel let down if I don't complete my set miles or hours each week and find myself relying more on my watch for pacing and less on feel. When does the law of diminishing returns come into affect with technology and training? A new book Unplugged is being released this week and discusses this very topic. Authors Brian Mackenzie, Dr. Andy Galpin, and Phil White set out to illuminate the value of training with and without the newest GPS, Heart Rate, Cadence, Power, midi-chlorian monitor. 

I'm not saying throw your power meters away, but if you feel so inclined send me an email and let me know what trash can you'll be using. Theres no doubt that to remain competitive these tools are necessary. I am an avid user of technology and would never be able to progress without measuring and monitoring progress or accounting for volume and intensity. What I am saying is that maybe every now and again we should step away from tracking everything and just move.  

For this week, go do a workout unplanned and un-tracked. Set out for a ride with a friend or spouse and don't check your watts, just enjoy riding your bike. Go for a run but stop and enjoy the outdoors and don't stress about keeping a 6:20 Pace. Ignore your devices and just enjoy your sport. This may be hard to do but at the end of the day we run, bike, swim, lift, or just move because its an enjoyable activity. Be a kid, play a little bit and make your workouts feel less like work. 





Workout of the Week - Week Ten

This week’s WOW is a bit of a departure, but it’s an important one.  Too often, especially as summer heats up, we tend to push the envelope with our training.  It’s fun to be active and enjoy the long, sunny days.  I don’t discourage that!  But we also need a reminder that rest, recovery, and de-stressing should be a part of every routine.  The benefits are not purely psychological either.  Implementation of these tools will lead to better performance and the ability to tolerate higher training loads.  What athlete wouldn’t want that!?!


The mind is a powerful tool for all of us, regardless of our athletic or professional pursuits.  We tend to be meticulous in training our bodies, but we often neglect our minds, to the detriment of our performance.  Professional athletes know better than to let this happen!

Taylor Phinney is a former world champion and multi-time US national champion in the Time Trial as a cyclist.  (And as of this posting, he's wearing the polka-dot jersey in the Tour de France!)  He now races as a top-level, World Tour professional for the Cannondale-Drapac team.  Taylor has a captivating story, from his parents who were both Olympic cyclists, to a nearly career ending injury in Chattanooga a couple years ago.  Through the ups and downs, he’s learned to use meditation to train his mind, which then allows his body to function to its full capacity.

"I think I was drawn to it because I was feeling like there is a certain level of personal growth that is necessary for me at all times. I have a deep hunger to be changing, growing, and evolving. When I broke my leg, I experienced a huge amount of change, but it reinvigorated me to learn, to grow, and to better myself." - Taylor

Taylor was recently interviewed by Allen Lim for Headspace, the meditation tool used by Taylor and many top performers.  Read that article HERE.


Morning Movement to Prepare for Your Day

Do you find yourself jumping out of bed after hitting snooze three times?  Quickly scanning your phone as you stumble to the bathroom…only to be derailed by a list of emails that are all begging for your immediate attention?  Maybe you rush through coffee, breakfast, and a shower so that you can get to work early enough to warrant escaping for a 4pm run.  This is no way to start the day!  Not only does your mind suffer (see meditation info above), but your body never gets to reset and ready itself for an active day.

A daily movement routine, done as you start your day, can be a perfect complement to a mindfulness session.  In fact, for some, it can coincide with such meditation.  Here is an example of what such a routine might look like.  For more info on the topic, read THIS blog post.

Workout of The Week - Week Nine

Nine weeks later and we're still at it. 

As usual, we have one endurance and one strength workout to share with you. I've kept myself out of it this week to let a couple of great local athletes take you through their workouts. 

This week's endurance segment comes from local Triathlete and endurance enthusiast Lana Burl. Lana works with several endurance athletes, she is a USAT level 1 coach, USAC Level 3 coach and has a Masters Degree in Nutrition. You can contact her at

The workout I love to hate is the very simple 8 x 800 with 400 recoveries;

It's a favorite just one week prior to any big race, suitable to "sharpen" for everything from a 10K to an Ironman.

Warm up with 1600 to 3200 before the intervals which are performed at maximum effort.

This run can be performed at a track, but a greenway like Melton Hill or Third Creek(For those in Knoxville) provides delightful distraction. The biggest benefit is the mental toughness, as well as the development of a long kick heading to any finish line. I love it because it works, and I hate it because it's eight 800s!

Bonus : Check out Lana's blog for another workout the "No Thank You." 

Our strength workout for this week is all about the bass, aka the Glutes.

I know you're tired of hearing me talk so I'll let Podium Team Member Katie Dotson take you through this one.  Katie is a Certified Strength & Conditioning specialist, Precision Nutrition Level one Coach, Triathlete, and all around awesome coach and person. 

My favorite workout opener and/or closer is all about the glutes! Glutes help hold your pelvis and lower back steady, aid in hip extension and flexion (needed to stand up, sit down, climb stairs as well as run and bike), and facilitate hip rotation (think stability - navigating trails or avoiding your kids Legos all over the floor). Translation - Glutes make you more awesome!

When glutes are strong and firing, we can propel ourselves forward better, keep our hips/legs/knees/torso aligned, and power each and every pedal or run stroke! This translates to faster, more enduring, more stable, more powerful athlete. *Sign me up!* When our glutes are weak or not activated, it can lead to Achilles issues, shinsplints, runners knees, IT band issues, increase likelihood of tripping or turning an ankle and much more. Let's put that asset to good use!

Opener (to prep the glutes to go to work):

Glute Bridge, with Moderate band resistance just above the knees, 2x8reps focusing on form

Seated Glute Abduction, Moderate band resistance, 1-2 sets 8-12 reps at 3 angles (leaned forward, sitting upright, leaning back)

Workout Closer:

Glute Bridge from bench, weighted or with a band just above knees, 2x8-12 reps

Mod to heavy load Seated Hip Abduction, heavy band resistance, 1 set, same # of reps at each of the 3 angles, likely 12+ reps

Thanks for checking out week Nine. 

How are we doing? Are workouts clear and easy to understand? Do we need to be more descriptive? Are the PDF files opening properly? I am still new at blogging so please let me know if there is anything you think would help us improve this page.

- Pat

Workout of The Week - Week Eight


Eight Weeks in and we have another awesome workout from Expert Coach and Professional Competitor Matthew Busche.  Matthew is a life long lover of endurance sports who has competed in three grand tours and has won The US National Road Championship Twice. Matthew runs Busche Endurance and is a Professional Carmichael Training Systems Coach. Check out his website for more info.

Tempo or Steady State with Accelerations:

These intervals are great to simulate the demands of a race and help the body learn to continue to work while buffering lactic acid. You have to work into them by building your tempo and/or steady state base prior to adding accelerations.

To complete one you start each piece with a 10-15sec acceleration, which is more or less an attack, then settle into your rhythm until it is time to attack again.

A typical effort might be 12-15 minutes long with an acceleration to start, one every 3rd or 4th minute, and one to finish.

Take around half the interval length as recovery time and repeat.

This week we're getting into a more advanced strength routine with compound lifts. I have included longer videos from trusted names in the strength and conditioning industry such as Mark Rippetoe. Compound movements like the squat and deadlift are widely accepted as the most efficient method to improve your athletic performance. That being said, they also require more time and effort to perfect the form and maximize your return. If you do not feel confident with these motions I encourage you to find a good coach or trainer. There is no substitute for live feedback from a coach when learning new movements. If you're working on your own, progress slowly and don't worry about weight. If you feel anything go wrong in the lift, stop, deload, and start back at square one. 

Hope you enjoy the workout. 

- Pat 



Workout of The Week - Week Seven

Welcome to week Seven. This week we've got cycling on the brain coming off the finish of the Giro and the start of The Tour De Suisse.  In the spirit of cycling season we have a no frills max effort workout from Podium Racing Team member Chris Morelock. Chris keeps this workout simple by using small 5 watt intensity bumps every 5 minutes. Let us know how far you make it by tagging us on Strava, Instagram, or Facebook with your final wattage. 

20' warmup

Beginning in low/mid z2 add 5 watts every 5 minutes.

Go until exhaustion.

Long cooldown

Starts so easy, but oh so tough to really get the most out of it. (usually done right before a recovery block)

For this weeks strength program we will focus on the underworked upper body of cyclists. Long rides can lead to a tight low back and sore shoulders or traps. While some of this can be a fit problem, general fatigue from hours in the saddle can be prevented or reduced with a few targeted strength exercises. Adding extra work by focusing on the low back as well as shoulders and mid/low trap can help increase your comfort on long rides. If your diligent with your strength program but still get a tight neck or back, consider getting a professional bike fit.  

The link below takes you to the program. Each exercise links to a video demonstration of the exercise. The sets a and reps are only a suggestion, always self modify and add sets or reps as needed. If you have any questions as always feel free to contact me at 

Workout of The Week - Week Six

Leg Breakers

This week we're bringing you a workout from Professional Cyclist Stephen Bassett. Stephen rides for Team Silber  and is a Knoxville Native.  

One of my favorite workouts to prep for a race is a tempo block followed by surges. This is a great way to simulate the efforts required in a road race, when you are already dealing with fatigue when the racing starts to get serious. I started working with Nate Wilson at Catalyst Coaching in the fall of 2015, and he had me doing these intervals pretty quickly once I picked up training after the offseason. Here's an example of some of the numbers I aim for when I do this workout:

15 minutes at 330 watts

5 x 30 seconds at 500 watts, 30 seconds easy (5 minutes total)

The key here is to make these accelerations, not full sprints. This is a mistake I made when I first started doing these. This is a workout to prepare you to make it to the finish line of your goal races. You want enough training stress to stimulate improvement, but not to smash yourself. Save that for the race! I might do a couple sets of these during a long ride, or sometimes that is just one of a several different sets of intervals. A pro tip for these kinds of very structured workouts: you can write yourself a "cheat sheet" on a small piece of paper and use clear packing tape to attach it to the stem where it's easily visible. Or, I usually try to save a screenshot of the interval instructions on my phone, in case I need to refer to it quickly.

I sometimes call these kinds of workouts "leg breakers", if you do them right you might not feel too bad during the efforts, but you will definitely feel them walking around afterwards!

Workout of The Week - Week Five

This week we're focusing on two common training battles we all fight, time and travel.

As summer approaches scheduling time to train around travel becomes increasingly difficult. Vacation, business, and races all make it difficult to maintain a consistent training schedule. Hotel gyms are typically limited to an elliptical or a strange multipurpose machine that takes as much time to figure out as it does to get through one exercise. For our strength segment I've put together a workout that utilizes the tools Dr. Sprouse discussed in his Travel Gym Article. It's unlikely that you'll be able to make strides in your training on the road but what you can focus on is mitigating any loss and keeping up your routine.  It doesn't take much to get a great workout , the key is knowing your focus and preparing a little before you go. 

If you can spare the space try packing this travel gym in a bag next time you're on the road. 

- Running Shoes 

- TRX Straps  

- Furniture Sliders 

- Versa Loops 

 Travel is an even better time to focus on mobility. Long trips by plane or car leave the body stuck in a position it wasn't built for, this is where some simple hotel or rest stop mobility work can really make a difference your comfort traveling and at your upcoming event. 

- Thoracic Peanut 

- Foam Roller 

If you have a trigger point foam roller you can easily pack all of the above listed tools into the hollow center of the foam roller to keep everything organized. 

Our Endurance Workout comes from Podium team member Michael Wyrosdick. Mike Brings us a quick interval workout for when your short on time but hopefully not on

When I'm crunched for time (which is always) I love a quick interval workout on the bike.

Warm up 4 minutes high cadence low resistence Interval:

30 seconds all out 1.5 minute rest Interval

45 seconds all out 2.0 minute rest Interval

60 seconds all out 2.0 minute rest Interval

45 seconds 1.5 minute rest interval

30 Seconds all out 1.5 minute rest

10 seconds All out 50 seconds slightly lower pace

2.5 minute Cool Down high cadence low resistence


Doesn't sound like much because it's only 20 minutes but it'll kick your butt. The other is "The Gorby": 10 min. warm up then (5 x 5minutes @ 110% FTP)(with 4 minutes rest between).

Hope you've enjoyed this weeks installment. As always I'm happy to take all questions, comments, and programs below. 

- Pat 

Name *

Workout of The Week - Week Four

This week we're bringing you the Fourth installment of WOW. We're working on a new title page that will store each week individually making it easier to find past workouts. For now you'll have to bear with us as this section grows. 

Week four's endurance segment is a pre race running routine from Knoxville Endurance owner and coach Bobby Holcombe. Bobby has developed many great runners locally in Knoxville as well as through his online coaching program. Knoxville Endurance also offers training for swimmers, cyclists and triathletes. 

"One of my bread and butter workouts I like to do before a race."

Usually Tuesday the week of a race I like to have athletes do 2 miles warm up at true easy zone pace, come back and do about 4x75-100 meters striders to loosen the legs up. Then proceed with the workout which is 4x200 IR (interval rest) 200 meters jog, 1x1-mile around 95% effort close to max effort mile pace IR 3:00 - 4:00 then 4x200 IR 200 pace goal mile pace. 2 mile cool down.

Physical - Reason for the workout is to do a shorter aerobic capacity (AC) workout without taxing the body. 200's to work on efficiency, stretch the legs out but NOT over striding. Full recovery to allow aerobic and heart rate to return back to normal ranges. The mile, this is to get a short AC effect but not too long long of a distance. Mile seems to be perfect distance for an athlete doing 30 or more miles a week. Any less I will do more like 800 or 1000 meters. 4x200 IR 200 to cool down the legs but continue to work on turnover but in control.

Mental -- The mile seems to really help athletes gain confidence the week of the race. Usually I give this workout when an athlete is about to do a 5k-15k range race. Fast mile on Tuesday helps athletes fine tune goal 5k -15k race pace not the weekend. After the workout coach will talk about what pace will feel right for the weekend when they see how they felt on a short AC run on Tuesday.

So to sum up

- 2 up 4x200 IR 200 pace (mile race pace)

- 1x1mile IR 3:00 pace ( close to max around 95% effort)

- 4x200 IR 200 pace (mile race pace)

- 2 down

Continuing our focus on running this week, this strength workout will address a common problem area for runners, the hips. Often times weak or immobile hips can create an unbalanced gate that hurts your efficiency and can create problems in the knees, ankles, or feet. The hips have a large range of motion so it is important to strengthen and mobilize this area. Often we focus too much on one aspect of either mobility or strength/stability and we lack a balanced approach. This week's workout provides you with four simple exercises you can add into your daily routine to help strengthen and stabilize your hips.

Hip External Rotation 

- Clam Shells 2 x 10 Each Leg 

Hip Flexion 

- Supine Band March 2 x 20 total 

Hip Extension 

- Single Leg Glute Bridge 2 x 10 Each Leg 

- Bent Knee Hip Extension 2 x 10 Each Leg

Alongside our strength segment I'd like to share a short and effective "Hip Flow" I picked up from Max Shank. Max promotes the practice of a 5 Minute Flow, essentially a daily routine of moving a little, checking in with your body, and loosening up before you start the day. I think this is a great concept to work into your morning ritual. 

Thanks again for checking out our workout of the week. As always feel free to contact me with questions, comments, concerns, or workouts you would like to submit. 


Workout of The Week - Week Three

Welcome to our third week of Workouts. This week's routines come from Pro Cyclist Alex Howes and Professional Cycling coach Colby Pierce. Alex offers a unique endurance workout complete with suggested post ride refreshments. Alex's Coach (and former holder of the US Hour Record) Colby Pierce brings us his " Core Routine of Death, Destruction and Victory." Don't let his title scare you, the workout will only hurt a little...

Core Routine of Death, Destruction and Victory

These exercises are engineered to help you stabilize your core during intense exercise. This allows more effective use of the force your limbs can produce.

1. Stir the Pot.

This is a plank exercise done on a balance ball. Put your elbows on the ball, your feet on the floor (on your toes) and keep a straight, stiff spine while you roll the ball in circles which are about 12 inches in diameter. Squeeze your butt to stabilize your torso. As you get stronger, make the circles bigger. Start with feet about shoulder's width apart. 10 one direction and 10 the other. For added challenge, bring your feet closer together. Don't let you spine sag towards the floor and don't shrug your shoulders towards your ears, keep them low and wide apart.

2. Side plank - Left

10 slow breaths. Squeeze your butt to keep your spine from sagging and don't shrug your shoulders (especially the one under you). For added challenge, add 2-5 breaths and lift your top leg off of your bottom one so your feet are about 30cm apart.

3. Superman

Start on your belly, arms overhead, lift legs and arms off floor, but only about 10-18cm. The objective is not to lift everything "up" but to make everything "long" - make the distance between your fingertips and toes as long as possible with a slight upward arc in between. Avoid compression of the lower vertebrae by arching the back too much. Hold this for 5 -10 slow breaths. It will be hard to belly breathe in this position so you will have to breathe "with a strong outer stomach"

4. Side plank Right

10 slow breaths.

5. Heel touches

Using a 4 foot foam roller, lay down so the roller is along your spine. Bring your knees up so your thighs are vertical and your shins are horizontal. Pre load your abs by contracting them so that your spine is flat against the roller, to eliminate the gap which would normally occur between your lumbar spine and the roller. Then lower one leg at a time, slowly, while keeping your lower back flat against the roller. Alternate L and R legs for a set of 50. If you make it to 50 easily, you are probably not being disciplined about keeping your back flat - don't allow any gap! During the reps, your abs are contracted the entire time.

6. Single legged balance

Begin on dyna disk (or just bare foot if you don't have one) for 30 seconds on one leg. then reach down with opposite hand (L hand if you are standing on R leg) and touch the floor with your finger tips about 12 inches in front of your foot. bend mostly at the waist. Slowly come back up to standing. repeat 10 x. then switch legs. By the end all the little stabilizers near your ankle should be burning. To add challenge, do this with your weight on the ball of your foot, keeping your heel about 1cm off the ground. Do not let the knee collapse inward (towards your centerline) when you are bending at the hip.

7. Fitball crunches 

Roll out on it into a plank position (facing down) and do a set of 30 reps of knee to chest. Starting in plank position, bring your knees up to your chest, then return to plank. 10 on center, 10 with knees to L side, 10 to R.

This is one routine of 7 exercises. Start with one set and as you get better, add more sets. Don't add more breaths or reps to each exercise when you get stronger, instead do the whole routine again. For these types of exercises it is better to add more sets rather than one longer continuous set. Each time you do these, concentrate on your form and the intent of the exercise. Don't get sloppy or cheat!

For more info check out Colby's Website 

Professional cyclist Alex Howes offers a fun and unorthodox style workout with a little comedic relief. 

Full Tilt for Tacos 

"My favorite workout is a 3hr ride (road or MTB) with lots of climbing. Nothing too structured just lots of climbing so I can enjoy lots of descending. Then, after 3hrs I’ll roll over to the bike park and rip the summer short track race series. 20min FULL GAS! A few laps to cool down then the whole crew rolls out to grab some tacos and a beer. Best workout ever. Just don’t crash in the short track race. Tacos are best enjoyed with all your skin." - Alex Howes 

- 3 Hour ride with heavy climbing 

- 20 Minute Race-Pace, High-Intensity Effort

- Tacos and Beer!  (Essential for optimizing post-workout physiologic signaling.)

Follow Alex on instagram at @alex_howes

Follow Alex on instagram at @alex_howes







Workout of The Week - Week Two

Welcome Back!

This week we're offering two workouts, one cycling and one strength. 

Our cycling workout comes from Podium Racing p/b Visit Knoxville team member Ashley Powell. Ashley's routine combines cycling intervals with plyometric and isometric leg work. This short routine is a nice mix up for those of you accustomed to being glued to the saddle for a long spin. 


Here is one of my favorite workouts:

-Easy spin for 10 minutes

-5 minutes @70 rpm, 3 minutes easy, 5 minutes @70rpm again.

-off the bike 20 squat hops, 20 second wall sit, 15 squat hops, 30 second wall sit.

Repeat main set 3x through total

For this weeks strength workout we've asked Britton Leitch of Provision Health & Fitness to share one of his favorites. Britton's routine combines Kettlebells, TRX, and the beloved rower. This routine is simple yet effective and works the entire body.  

Kettlebell Swing x 10-15

TRX Double Arm Row x 10-15

Kettlebell Goblet Squat x 10-15

TRX Push-Up x 10-15

Kettlebell Turkish Get-Up x 5/5 (5 each Side) 

1,000 Meter Sprint on the Rower

Perform 3-5 rounds taking a 2:00 recovery after each round

"This workout hits all of the primary movement patterns (hip hinge, upper pull, squat, upper push, and lunges) while engaging the trunk for stability... I always feel recharged and rejuvenated after doing this workout. "

For more information about Britton or Provision Health & Wellness check out their website  

If you have any questions about the programs listed above, a favorite workout to submit, or any suggestions on how we can improve the workout of the week, feel free to contact me at 

I hope you're enjoying the new series, I look forward to sharing more great workouts with you each week. 


Workout Of The Week

Welcome to "WOW" 

Each week we will be posting a new "Workout of the Week." We will cover a wide variety of workouts including strength training, endurance, interval workouts, tempo runs and everything beyond and in-between. We hope to create a resource for athletes of any level or sport by providing diverse and valuable content.

Each workout will be unique and focus on a different goal or competition. We will also have different athletes and Podium Racing team members submit their favorite workouts so you can get a glimpse into what it takes to be the best. 

For this week, I've put together a simple full body workout that requires no equipment and can be done in a small space. Athletes often feel overwhelmed with strength training and think you need a 10,000 square foot facility full of equipment. While a facility like this is valuable, it is not necessary to improve your performance and keep your body running, swimming or spinning smoothly. 

Each of these exercises can be scaled up or down by adding weight or support depending on your fitness level. Each exercise title links to a video describing the exercise. If you have any specific questions about anything on the program feel free to contact me at