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InnerFight Endurance at XTERRA Oman 2024
A traditional triathlon flipped on its head!
If things like: no race pack, no race village, limited race info, limited course markings and a medal from 2023 are going to stress you out then this is not the race for you.
But if you are on a bike with no power meter, have inflated your tyres to feel and are comfortable with one water station on the entire course then read on!
InnerFight Endurance Conquers XTERRA Oman 2024
Xterra is a booming triathlon format that takes most things that traditional triathlon is and flips it. Mountain bike instead of road bike, though it’s the trail run (supposedly) instead of road run that provides the biggest change for most.
Humaid and Tom raced the XTERRA Oman leg of the series in 2023, both securing world championship slots later in the year. Their reviews and energy around the race were an easy sell for Jeff, James, AB, Marcus and Rob to join them in the 2024 race.
How XTERRA Oman Triathlon 2024 played out
Oh, about actually getting to the race. That perhaps should have been included in one of the opening paragraphs.
“When the ferry horn sounds the race starts”. Simple instructions for the 40 athletes as they waited to jump 10 meters overboard for the start of the race.
Rough seas shortened the 1,500m swim to a straight line 1km mad dash. A very basic transition awaited which in parts had fake grass to soak up the blood leaking out of most of the athletes’ feet from the swim exit.
Rob led our InnerFight cohort out of the water much to Tom’s surprise…. watch this space!
80% gravel and 99% flat bike course was fast but with budget cuts on markers left many athletes furious. Perhaps it was a mental warm up for the run. Despite their best efforts, Tom and Marcus could not catch the top 4 guys out of the water but as they entered transition 2 together Tom had the 4th place on the road in his sights.
3 bike loops and 2 run loops lent itself to plenty of cheers between the InnerFight athletes as they got into the guts of the race.
After finishing 4th overall Tom was waiting for Marcus on the finish line with the news that all the guys ahead of them were “pros”. Next across the finish line in 9th place was Rob.
AB had a brilliant run confirmed by a quick vomit on the finish line before accepting his 2023 medal along with the promise that a 2024 one would be sent “in the post.”
Humaid was business as usual crossing the finish line with a huge smile on his face. Jeff closed out our representation on course with a huge embrace with his coach of 5 years Rob on the finish line. A hug that sold this race more on what meaning an athlete can put into it rather than what the organizers needed to.
Closing thoughts
This race was a fine example of “you can either complain the world is not perfect or you can see a beautiful opportunity, put your training, your body and your mind to the test, go as hard as you f**king can and see what you are made of.”
With a small field and no crowd, the game totally changes. It’s what all the BS influencers on social media talk about but really, they have no clue. It’s you against you.
Unreal work from all of our coaches and athletes. Today there was #noweakness
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
If things like: no race pack, no race village, limited race info, limited course markings and a medal from 2023 are going to stress you out then this is not the race for you.
But if you are on a bike with no power meter, have inflated your tyres to feel and are comfortable with one water station on the entire course then read on!
InnerFight Endurance Conquers XTERRA Oman 2024
Xterra is a booming triathlon format that takes most things that traditional triathlon is and flips it. Mountain bike instead of road bike, though it’s the trail run (supposedly) instead of road run that provides the biggest change for most.
Humaid and Tom raced the XTERRA Oman leg of the series in 2023, both securing world championship slots later in the year. Their reviews and energy around the race were an easy sell for Jeff, James, AB, Marcus and Rob to join them in the 2024 race.
How XTERRA Oman Triathlon 2024 played out
Oh, about actually getting to the race. That perhaps should have been included in one of the opening paragraphs.
“When the ferry horn sounds the race starts”. Simple instructions for the 40 athletes as they waited to jump 10 meters overboard for the start of the race.
Rough seas shortened the 1,500m swim to a straight line 1km mad dash. A very basic transition awaited which in parts had fake grass to soak up the blood leaking out of most of the athletes’ feet from the swim exit.
Rob led our InnerFight cohort out of the water much to Tom’s surprise…. watch this space!
80% gravel and 99% flat bike course was fast but with budget cuts on markers left many athletes furious. Perhaps it was a mental warm up for the run. Despite their best efforts, Tom and Marcus could not catch the top 4 guys out of the water but as they entered transition 2 together Tom had the 4th place on the road in his sights.
3 bike loops and 2 run loops lent itself to plenty of cheers between the InnerFight athletes as they got into the guts of the race.
After finishing 4th overall Tom was waiting for Marcus on the finish line with the news that all the guys ahead of them were “pros”. Next across the finish line in 9th place was Rob.
AB had a brilliant run confirmed by a quick vomit on the finish line before accepting his 2023 medal along with the promise that a 2024 one would be sent “in the post.”
Humaid was business as usual crossing the finish line with a huge smile on his face. Jeff closed out our representation on course with a huge embrace with his coach of 5 years Rob on the finish line. A hug that sold this race more on what meaning an athlete can put into it rather than what the organizers needed to.
Closing thoughts
This race was a fine example of “you can either complain the world is not perfect or you can see a beautiful opportunity, put your training, your body and your mind to the test, go as hard as you f**king can and see what you are made of.”
With a small field and no crowd, the game totally changes. It’s what all the BS influencers on social media talk about but really, they have no clue. It’s you against you.
Unreal work from all of our coaches and athletes. Today there was #noweakness
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
If things like: no race pack, no race village, limited race info, limited course markings and a medal from 2023 are going to stress you out then this is not the race for you.
But if you are on a bike with no power meter, have inflated your tyres to feel and are comfortable with one water station on the entire course then read on!
InnerFight Endurance Conquers XTERRA Oman 2024
Xterra is a booming triathlon format that takes most things that traditional triathlon is and flips it. Mountain bike instead of road bike, though it’s the trail run (supposedly) instead of road run that provides the biggest change for most.
Humaid and Tom raced the XTERRA Oman leg of the series in 2023, both securing world championship slots later in the year. Their reviews and energy around the race were an easy sell for Jeff, James, AB, Marcus and Rob to join them in the 2024 race.
How XTERRA Oman Triathlon 2024 played out
Oh, about actually getting to the race. That perhaps should have been included in one of the opening paragraphs.
“When the ferry horn sounds the race starts”. Simple instructions for the 40 athletes as they waited to jump 10 meters overboard for the start of the race.
Rough seas shortened the 1,500m swim to a straight line 1km mad dash. A very basic transition awaited which in parts had fake grass to soak up the blood leaking out of most of the athletes’ feet from the swim exit.
Rob led our InnerFight cohort out of the water much to Tom’s surprise…. watch this space!
80% gravel and 99% flat bike course was fast but with budget cuts on markers left many athletes furious. Perhaps it was a mental warm up for the run. Despite their best efforts, Tom and Marcus could not catch the top 4 guys out of the water but as they entered transition 2 together Tom had the 4th place on the road in his sights.
3 bike loops and 2 run loops lent itself to plenty of cheers between the InnerFight athletes as they got into the guts of the race.
After finishing 4th overall Tom was waiting for Marcus on the finish line with the news that all the guys ahead of them were “pros”. Next across the finish line in 9th place was Rob.
AB had a brilliant run confirmed by a quick vomit on the finish line before accepting his 2023 medal along with the promise that a 2024 one would be sent “in the post.”
Humaid was business as usual crossing the finish line with a huge smile on his face. Jeff closed out our representation on course with a huge embrace with his coach of 5 years Rob on the finish line. A hug that sold this race more on what meaning an athlete can put into it rather than what the organizers needed to.
Closing thoughts
This race was a fine example of “you can either complain the world is not perfect or you can see a beautiful opportunity, put your training, your body and your mind to the test, go as hard as you f**king can and see what you are made of.”
With a small field and no crowd, the game totally changes. It’s what all the BS influencers on social media talk about but really, they have no clue. It’s you against you.
Unreal work from all of our coaches and athletes. Today there was #noweakness
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
If things like: no race pack, no race village, limited race info, limited course markings and a medal from 2023 are going to stress you out then this is not the race for you.
But if you are on a bike with no power meter, have inflated your tyres to feel and are comfortable with one water station on the entire course then read on!
InnerFight Endurance Conquers XTERRA Oman 2024
Xterra is a booming triathlon format that takes most things that traditional triathlon is and flips it. Mountain bike instead of road bike, though it’s the trail run (supposedly) instead of road run that provides the biggest change for most.
Humaid and Tom raced the XTERRA Oman leg of the series in 2023, both securing world championship slots later in the year. Their reviews and energy around the race were an easy sell for Jeff, James, AB, Marcus and Rob to join them in the 2024 race.
How XTERRA Oman Triathlon 2024 played out
Oh, about actually getting to the race. That perhaps should have been included in one of the opening paragraphs.
“When the ferry horn sounds the race starts”. Simple instructions for the 40 athletes as they waited to jump 10 meters overboard for the start of the race.
Rough seas shortened the 1,500m swim to a straight line 1km mad dash. A very basic transition awaited which in parts had fake grass to soak up the blood leaking out of most of the athletes’ feet from the swim exit.
Rob led our InnerFight cohort out of the water much to Tom’s surprise…. watch this space!
80% gravel and 99% flat bike course was fast but with budget cuts on markers left many athletes furious. Perhaps it was a mental warm up for the run. Despite their best efforts, Tom and Marcus could not catch the top 4 guys out of the water but as they entered transition 2 together Tom had the 4th place on the road in his sights.
3 bike loops and 2 run loops lent itself to plenty of cheers between the InnerFight athletes as they got into the guts of the race.
After finishing 4th overall Tom was waiting for Marcus on the finish line with the news that all the guys ahead of them were “pros”. Next across the finish line in 9th place was Rob.
AB had a brilliant run confirmed by a quick vomit on the finish line before accepting his 2023 medal along with the promise that a 2024 one would be sent “in the post.”
Humaid was business as usual crossing the finish line with a huge smile on his face. Jeff closed out our representation on course with a huge embrace with his coach of 5 years Rob on the finish line. A hug that sold this race more on what meaning an athlete can put into it rather than what the organizers needed to.
Closing thoughts
This race was a fine example of “you can either complain the world is not perfect or you can see a beautiful opportunity, put your training, your body and your mind to the test, go as hard as you f**king can and see what you are made of.”
With a small field and no crowd, the game totally changes. It’s what all the BS influencers on social media talk about but really, they have no clue. It’s you against you.
Unreal work from all of our coaches and athletes. Today there was #noweakness
If things like: no race pack, no race village, limited race info, limited course markings and a medal from 2023 are going to stress you out then this is not the race for you.
But if you are on a bike with no power meter, have inflated your tyres to feel and are comfortable with one water station on the entire course then read on!
InnerFight Endurance Conquers XTERRA Oman 2024
Xterra is a booming triathlon format that takes most things that traditional triathlon is and flips it. Mountain bike instead of road bike, though it’s the trail run (supposedly) instead of road run that provides the biggest change for most.
Humaid and Tom raced the XTERRA Oman leg of the series in 2023, both securing world championship slots later in the year. Their reviews and energy around the race were an easy sell for Jeff, James, AB, Marcus and Rob to join them in the 2024 race.
How XTERRA Oman Triathlon 2024 played out
Oh, about actually getting to the race. That perhaps should have been included in one of the opening paragraphs.
“When the ferry horn sounds the race starts”. Simple instructions for the 40 athletes as they waited to jump 10 meters overboard for the start of the race.
Rough seas shortened the 1,500m swim to a straight line 1km mad dash. A very basic transition awaited which in parts had fake grass to soak up the blood leaking out of most of the athletes’ feet from the swim exit.
Rob led our InnerFight cohort out of the water much to Tom’s surprise…. watch this space!
80% gravel and 99% flat bike course was fast but with budget cuts on markers left many athletes furious. Perhaps it was a mental warm up for the run. Despite their best efforts, Tom and Marcus could not catch the top 4 guys out of the water but as they entered transition 2 together Tom had the 4th place on the road in his sights.
3 bike loops and 2 run loops lent itself to plenty of cheers between the InnerFight athletes as they got into the guts of the race.
After finishing 4th overall Tom was waiting for Marcus on the finish line with the news that all the guys ahead of them were “pros”. Next across the finish line in 9th place was Rob.
AB had a brilliant run confirmed by a quick vomit on the finish line before accepting his 2023 medal along with the promise that a 2024 one would be sent “in the post.”
Humaid was business as usual crossing the finish line with a huge smile on his face. Jeff closed out our representation on course with a huge embrace with his coach of 5 years Rob on the finish line. A hug that sold this race more on what meaning an athlete can put into it rather than what the organizers needed to.
Closing thoughts
This race was a fine example of “you can either complain the world is not perfect or you can see a beautiful opportunity, put your training, your body and your mind to the test, go as hard as you f**king can and see what you are made of.”
With a small field and no crowd, the game totally changes. It’s what all the BS influencers on social media talk about but really, they have no clue. It’s you against you.
Unreal work from all of our coaches and athletes. Today there was #noweakness
One-Hour Workout: Revving Your Swim Engine
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