Big fun coming next month!!
I’m hosting the Bike Burner Challenge on Insta this August!
Keep reading for details on how to enter & what prizes you can earn!🤘🏼
Top Things Killing Your Hybrid Races
Ep9 - How Much Running?
A lot of new hybrid athletes fall in one camp or the other.
1️⃣ They don’t run & only do machine work for cardio.
2️⃣ They’re already runners and just amp up weekly milage.
The reality is we need to meet somewhere in the middle.
If you don’t run…
Start!
It’s honestly such an amazing form of cardio and is one of the best things you can add to your routine.
Yes, it’s hard at first.
Yes, your HR will be high & your pace will be low.
Progress gradually into it and you can build over time.
It’s a long game, so stay consistent & patient.
Trust the process!
(It took me 2 whole years to start seeing some big pace improvements! Hang in there!)
To my high-volume runners…
Personally, I believe less-is-more. (I know that's a bit controversial in the Hyrox space, but hear me out)
Yes, we want to hit specific runs weekly for some zone 2, threshold/pace work, & speed intervals.
BUT hybrid training is a very demanding sport with all the other types of workouts we need throughout the week. (strength, race moves, machines, plyo, SAQ, pre/rehab)
A 40-60 mile week isn’t realistic for most normal hybrid athletes (maybe some elites, but most people are well below that!)
You can do a good majority of your cardio, especially zone 2 work, on machines.
Machines = lower impact = easier to recover from.
Which is a win win all around!
A general rec is…
- 8-15 mi/wk newer runners, shorter races
- 15-25 mi/wk intermediate runners, mid length
- 25-40 mi/wk experienced runners, longer races
Obviously build into these ranges over time.
You may flex between ranges too based on what races you have coming up, so don't feel like you have to maintain a certain milage year-round.
As a 3yr old runner, before the ACL I was typically in the 10-12 range because I thrive on lower milage.
What camp are you in? What’s your ideal milage every week?
The Bike Burner Challenge
Calling all Instagram peeps!!🚨
I’m hosting a challenge all August where you air bike as many calories as possible & win resources to improve your Deka race!
Not only will it improve your bike game for Deka but you can also earn a webinar to help you improve your race!!
🏆2 Ways to Win!🏆
1️⃣ Every 50 cals earns 1 entry into a raffle for
- 1 free month of Hybrid Strength ($127 value)
- 1 free entry to a DEKA race (courtesy of DEKA)
2️⃣ Everyone who reaches 620cals (that’s 20cals/day) will be invited to a Deka Strategy webinar hosted by…
- Katie Garrison, 2025 Deka AG World Champ
- Amber Tait, 4x Deka World Champ
🏁To Enter🏁
Then you’ll be added to the leaderboard!
📊Earn Points📊
Starting August 1, after your bike workout…
- Share a picture of the bike screen on IG (make sure calories are visible)
- Tag @katiegarrisonfitness & use #bikeburner26 to get those calories added to the leaderboard.
9 athletes already jumped in this morning, are you ready for it?
See you on the leaderboard!
Knee Update...
67 days post ACL reconstruction! (9 weeks)
- I sat crisscross applesauce for the first time this week!
- I’m fully off the brace at home now.
- I can start using my right leg on the row erg now!
No other big updates, just a lot of reps over & over!
We’re looking at daycare options for the Gremlin since I still can’t chase after him and our family help is ending when the school year starts up.
I can’t wait to start the Bike Burner Challenge!!
This is my first time hosting an IG challenge & I'm so excited!!🤩
Follow me on IG & fill out the form to take the challenge & improve your air bike this month!!
