ADe Posted March 5, 2014 Posted March 5, 2014 Trying not to think of the next three weeks, there are some serious long rides and runs coming, just taking it one day at a time. My last rest day was 17 Jan, all I know is that I could use another, but it is unlikely to arrive before AprilWhat? Last rest day in Jan. I have one day every week, otherwise the quality of my long workouts are not great.
tankisbyon Posted March 5, 2014 Posted March 5, 2014 I just want it to be over already. I have got in a few big rides, runs and swims the last few weeks and feel like I am basically ready, but I am finding these last few weeks a grind, seems so close, yet so far. Just these next 2 weekends to get through and can then back off a bit as the taper begins
Red Zone Posted March 5, 2014 Posted March 5, 2014 17 Jan?? Holy smokes.... Is this with double sessions most days?Double sessions only four times a week, I have a day job to hold down
SwissVan Posted March 5, 2014 Posted March 5, 2014 For these long weeks...the weeks where you guys are doing your high mileage training. Do you combine your longest runs in the same training week as your longest cycle? Or do you do one week with more emphasis on long cycles and slightly shorter runs (shorter than the longest planned run) and then the next week (after a rest / recovery day) do your longest run(s) but hold back on the cycle distance? I'm inclined to think that's its better to keep the longer cycles and longer runs apart and do them in separate training phases / weeks.
kingalton Posted March 5, 2014 Posted March 5, 2014 Trying not to think of the next three weeks, there are some serious long rides and runs coming, just taking it one day at a time. My last rest day was 17 Jan, all I know is that I could use another, but it is unlikely to arrive before Aprileish dude, rest is as important as the training...
mon-goose Posted March 5, 2014 Posted March 5, 2014 agree with kingalton..... you need some rest for your body to recover. Taking it easy is not rest.
JGR Posted March 5, 2014 Posted March 5, 2014 Double sessions only four times a week, I have a day job to hold downAre you going for a slot? That 11 session a week
nochain Posted March 5, 2014 Posted March 5, 2014 For these long weeks...the weeks where you guys are doing your high mileage training. Do you combine your longest runs in the same training week as your longest cycle? Or do you do one week with more emphasis on long cycles and slightly shorter runs (shorter than the longest planned run) and then the next week (after a rest / recovery day) do your longest run(s) but hold back on the cycle distance? I'm inclined to think that's its better to keep the longer cycles and longer runs apart and do them in separate training phases / weeks.I prefer to do my long runs after a good bike the day before.Long runs should be done on tired legs in my opinion to simulate the feeling you will have on race day.I do however tend to have run weeks and bike weeks so a run week will be 60 to 70 km with 2 good bike rides in there and a bike week would be 4 bike sessions with only 3 runs of which 1 will be a short brick run. My only advice would be the following...Think it is J.Friel that said this.You can't make tired legs stronger....you can only make them last longer.So in short when doing endurance work it is ok to have tired legs but when you want to up the power make sure you are rested.
SwissVan Posted March 5, 2014 Posted March 5, 2014 My only advice would be the following...Think it is J.Friel that said this.You can't make tired legs stronger....you can only make them last longer.So in short when doing endurance work it is ok to have tired legs but when you want to up the power make sure you are rested. That sounds like good advice from the run perspective.That being said difficult to figure out how far you need to run on tired legs i.e. during a heavy cycling week.One IM training program I looked at had the majority of post bike runs < 10km And for the cycle it does not make sense (imo) to do long rides with legs that are tired from long runs....
kingalton Posted March 5, 2014 Posted March 5, 2014 For these long weeks...the weeks where you guys are doing your high mileage training. Do you combine your longest runs in the same training week as your longest cycle? Or do you do one week with more emphasis on long cycles and slightly shorter runs (shorter than the longest planned run) and then the next week (after a rest / recovery day) do your longest run(s) but hold back on the cycle distance? I'm inclined to think that's its better to keep the longer cycles and longer runs apart and do them in separate training phases / weeks.an example of one of the long weeks training I have done - the pace is also important, cant go fast on all of these Monday - swim 3700 morn \Run 10km afternoonTuesday - Ride 70km morn \Run 14km afternoonWednesday - Swim 3500Thursday - ride 60km morn \run 10km afternoonFriday - swim 1500Saturday - Ride 150km\6km brick runSunday - run 27km
nochain Posted March 5, 2014 Posted March 5, 2014 That sounds like good advice from the run perspective.That being said difficult to figure out how far you need to run on tired legs i.e. during a heavy cycling week.One IM training program I looked at had the majority of post bike runs < 10km And for the cycle it does not make sense (imo) to do long rides with legs that are tired from long runs....Yes agree,my focus is on being as strong as possible on the bike and running a good tempo on tired legs.So endurance is the main factor for the run but for the bike I tend to make sure I can generate as much power as possible for the sessions that require it.So I like being fresh for bike sessions and don't mind being tired for the runs.That said every 2 weeks or so I plan a TT type of effort for the run and then I rest a bit because that helps the speed to up. Also if I do run intervals I do it on the Tuesday when I still feel ok.I rest on Mondays or only swim or gym but no Bike or run. The next 3 weeks will be hard training and it gets very difficult to ensure each session delivers the required value and I don't just end up training to try and hit big hours.This for me is the biggest challenge...Friel also always advice to focus on the key sessions and do them well and the rest is then basiclly just noise.One can only have so many key sessions in a week that end up delivery the required results.
nochain Posted March 5, 2014 Posted March 5, 2014 an example of one of the long weeks training I have done - the pace is also important, cant go fast on all of these Monday - swim 3700 morn \Run 10km afternoonTuesday - Ride 70km morn \Run 14km afternoonWednesday - Swim 3500Thursday - ride 60km morn \run 10km afternoonFriday - swim 1500Saturday - Ride 150km\6km brick runSunday - run 27kmThat is a good week!!
kingalton Posted March 5, 2014 Posted March 5, 2014 IThat is a good week!!That is a good week!!I had a recovery week the next week, but the next 3 are just as big, if not bigger...
nochain Posted March 5, 2014 Posted March 5, 2014 I I had a recovery week the next week, but the next 3 are just as big, if not bigger... You doing a long ride on Saturday?140 to 150?
kingalton Posted March 5, 2014 Posted March 5, 2014 You doing a long ride on Saturday?140 to 150?Got a full day of prenatal classes Saturday..so no riding this SaturdaySunday doing Bufflespoort ultra - weather permitting...
Garfield2010 Posted March 5, 2014 Author Posted March 5, 2014 I have ran 2 x marathons and a few 30km's runs. On top of that I have bike more than 180km on 6 occasions and 200km's once. Now I will start focussing on speed work and swimming.......
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