mortysct wrote:
I would do 3x 2-1 blocks, that means 2 hard days followed by an easy day. The last block would be either 3 hard or keep the easy. Since you got 2 blocks, you can use 2 of them to focus on your fav sport and the last one to focus on your worst. Something like this:
Day 1: 30 min jog, 3h bike ride with ~30 mins above FTP
Day 2: 50 min jog, 4h easy (60-65% FTP) on the bike
Day 3: 30 min jog, 1h easy bike ride, 60 min swim
Day 4: 2h run with some hills or whatever else that makes it a bit more challanging, 2h easy bike
Day 5: 3h easy bike, 60 min run, 60 min swim
Day 6: 90 min swim, 30 min run
Day 7: 4h bike ride with ~30 min above FTP
Day 8: 45 min run, 3h bike with ~30 min at 70.3 race pace, if you can. Otherwise easy
Day 9: 90 min swim, 30 min run
Day 10: 4h noodle on bike
Hi! Since this turned out to be a nice little experiment for me, and since I got good input on what to do - I thought I'd give a short recap of how it actually went. I didn't end up following the exact plan as shaped out above, since I got the opportunity to do some races in that 10-day period! Those naturally made me go easy on most days between, but anyhow. This is my short summary:
Day 1: Actually started out with a full-blown trail-marathon race! 4hrs 10 min racing on the trails! Hards as F :)O
Day 2: Day 1 made me take day 2 totally off (also had a flight back home)
Day 3: 45 min swim and 2h 15 min bike (swim kinda hard - ride easy)
Day 4: 30 min swim 2h 30 min ride (swim hard - ride easy)
Day 5: 30 min short ride + 4h 30 min long ride (all easy) + 30 min easy transition-run after long ride
Day 6: 45 min swim, 45 min easy ride, 1 hour easy run.
Day 7: 30 min swim 45 min easy ride (got the opportunity to race the next day so took 1 easy day)
Day 8: Tri-race! (unorthodox-distance somewhere between sprint and Oly): Totals 8 min swim - 53 min ride - 30 min run. 1h 30 min easy ride in evening.
Day 9: 4 h long ride (easy)
Day 10: 20 min easy ride, 2h 30 min long trail/mountain run (hard)
What I found fascinating is that I - even if training - volume (hours anyway) was up over 100% compared to normal - felt pretty good! My race day 8 was something I'd expect to go straigh to sh**, but I actually felt quite strong! I felt I was missing the last "top-line" power on bike and run (particularly run), but overall pretty good. I would have thought that Id dig myself into quite a hole and be fatigued after a block like that, but at the very end I felt quite good? Anyone else have similar experiences?