Workout Wednesday with Alina Hanschke Busch

by Erin Greene on 26 Nov, 2014 08:24 • EspaƱol

This week we return Workout Wednesday with some of the top age group athletes at the 2014 Edmonton Grand Final. Mexico’s Alina Hanschke Busch, who traded in her 13th place finish from 2013 to silver this year in the women’s 30-34 standard distance race, shares some of her favourite workouts and tips for conquering triathlon.

Name:  Alina Hanschke Busch
Country:  México
Age group:  30-34 Standard
Profession:  Director and Sport Nutritionist from Alina NutriSport

How did you get involved in triathlon?
My Brother Lars Hanschke, the motivation of my work and my Healthy Lifestyle!

How often do you train?
1-2 times a day

What motivates you to race?
Improve my times and be always better. Feel the HEALTHY LIFESTYLE

Have you encountered any training obstacles? How have you gotten over them?
Always came something in front that you can not train, example a little injury that you need to rest. I take it like mental training or I search for a solution and do another workout, or if that’s no time, I try to imagine me training and it helps. I always say, the mental force is one of the most important powers in the triathlon.

What tips do you have for balancing relationships, work and training?
Passion, love, discipline, but the most important is “Organization”

Favourite swim workout:
500m warm up

10 x 50m with 85-90% of max heart rate and 30seconds break between the intervals

100 m slow

10 x 100m with 85-90% of max. heart rate and 30seconds break between the intervals

500 m cool down.

Favourite bike workout: 
10 min warm up

3 x 15seg in 120rpm 1.45min recovery
12min in Zone 3 with 85-90rpm
3min recovery Zone 2
9min in Zone 3+  with 85-90rpm
3min recovery Zone 2
7min in Zone 4 with 85-90rpm
3min recovery Zone 2
4 x 45 seg zone 3 with 100rpm rec. 2.15min
10 min cool down

Favourite run workout:
15 min warm up

5 x 1000 m with approx. 90% of max. heart rate with 3 min break in between the intervals

10 min cool down

Related articles
  • Workout Wednesday with Francisco Serrano
    As a youth who competed in mountain biking, Mexico's Fransisco Serrano fell in love with triathlon. Check out some of his favourite workouts that earned him an age group World Championship title last year.
    09:56 - 06 May, 2014
  • Workout Wednesday with Raymond Colliver
    Both a seasoned veteran marathon runner and triathlete, find out how 81-year-old Raymond Colliver stays fit so he can keep on winning World Championship Age Group titles like he did in London last year.
    10:00 - 30 Apr, 2014
  • Workout Wednesday with Carl Fannon
    Australia's Carl Fannon came out guns blazing in his first ever ITU World Championship Age Group race last year. Check out some of his favourite workouts that helped him claim the sprint title.
    08:10 - 16 Apr, 2014
  • Wednesday Workout with Matt Ellis
    As both an Age Group World Champ and guide to Tr-6b World Championship bronze medallist Iain Dawson, Matt Ellis knows a thing or two about training. Check out his favourite workouts.
    11:44 - 09 Apr, 2014
  • Workout Wednesday with Laura Siddall
    As an age group world champion at both the sprint and standard distances, check out Laura Siddall's favourite workouts for racing to your best performance.
    12:33 - 25 Mar, 2014
  • Workout Wednesday with Steve McKeown
    With the New Plymouth sprint World Cup coming up this weekend, check out Steve McKeown's training advice and how he became an age group World Champion in the sprint distance.
    02:59 - 17 Mar, 2014
  • Workout Wednesday with Udo van Stevendaal
    A scientist by day, ITU age group world champion by weekend, check out Udo Van Stevendaal's favourite workouts that made him the speedster he is.
    12:23 - 12 Mar, 2014
  • Workout Wednesday with Parys Edwards
    The Brownlee brothers aren't the only Brits that know how to win. We recently caught up with 35-39 women's age group World Champion Parys Edwards to get some of her training tips and favourite workouts.
    08:50 - 05 Mar, 2014
  • Workout Wednesday with Christopher Owens
    In this week's addition of Wednesday workouts, Great Britain's Christopher Owens gives us some insights into how he trained his way to a first place finish in the men's 60-64 age group event at the 2013 ITU World Championships.
    10:35 - 26 Feb, 2014
  • Workout Wednesday with Stephen Farrell
    Training for triathlon is no easy feat, much less when you add working out with a job and a family. This week, we get workout advice from the top age group athletes in the world. Photo by Speed Theory.
    09:05 - 19 Feb, 2014
Tracker Pixel for Entry
Latest News
more news →