I hang that what I did last week, 7 weeks out before my IM, to this post to compare:
I would try to do the following difficult workouts every week:
1) Ironman specific tempo/ interval run
2) Ironman specific long run
3) Ironman specific tempo/interval bike
4) Ironman specific long bike.
Details:
Don't try to put the hard runs on consecutive days.
Give your self a easy day at least every 3rd day.
The long ride has to go on the weekend.
Possible formula1 (for person with job):
Day 1 - Tempo bike - 2 hrs
Day 2 - Tempo run -1.5 hrs
Day 3- easier day (maybe hard swim)
Day 4- easier day
Day 5- Long Run
Day 6- Long Ride
Day 7 - Day off
Possible formula 2
Day 1 - Long Run
Day 2 - easier day (with hard swim)
Day 3 - Tempo Ride
Day 4 - Tempo Run
Day 5- easier day
Day 6 - Long Ride
Day 7- Day off
There are other patterns.
We pretty the have the same idea:
I do:
Day 1: Hard reps sessions bike+run
Day 2: Long run, 3h, IM tempo
Day 3: rest
Day 4: easy
Day 5: Very long and intensive bike, usually 10-20w more than IM pace
Day 6: easy
Day 7: easy
My question address something like this:
Day 1: Hard reps sessions bike+run
Day 2: Long run, 3h, IM tempo
Day 3: rest
Day 4: easy
Day 5: Long and intensive bike, usually at IM pace
Day 6: Again hard bike at IM pace
Day 7: easy
sure in the second case, the Day 5 is not hard like in case 1, but is an example of what intend with my question.
First of all, sorry I do not add tss values. So last week I did (total 20 hours, I did not write down commute bikerides):
Day 1: 2:30 long run, under IM pace
Day 2: 5:20 long bike, including 3 intervals of an hour in aero position 10 heartbeats under IM pace
Day 3: swim 2000 m
Day 4: most important IM like brick session of 5 hours:
bike 3 hours with 2 intervals of an hour IM pace; run 1:40 with first 30 minutes in IM pace
Day 5: swim 2000 m; easy run 45 minutes
Day 6: rest
Day 7: fast short brick of 3 hours:
bike 1:45 with two intervals of 20 minutes 95 % FTP; run an hour with first 20 minutes IM pace
Especially to the basic question of damianone: The second interval on day 4 did not go very well, I think I did
not regenerate enough from the session of day 2. Also, I did the day 4 - session in the morning. So I learned from last
week, and this week I did basically the same, but on day 2 one interval less (and the brick of day 4 in the late afternoon).
So this week the day 4 brick went a lot better than last week.
I think you just have to try out, if everything goes fine you could maybe do more, but if a session
really goes rotten, you might have gone into that session without enough regeneration and you should adapt your plan for the next week.
(As to resting weeks, I also do not train full more than 3 consecutive weeks: and in a resting week I train too but a lot less.)
damianone wrote:
Velocibuddha wrote:
I am not going to be very specific but here are my thoughts. I would try to do the following difficult workouts every week:
1) Ironman specific tempo/ interval run
2) Ironman specific long run
3) Ironman specific tempo/interval bike
4) Ironman specific long bike.
Details:
Don't try to put the hard runs on consecutive days.
Give your self a easy day at least every 3rd day.
The long ride has to go on the weekend.
Possible formula1 (for person with job):
Day 1 - Tempo bike - 2 hrs
Day 2 - Tempo run -1.5 hrs
Day 3- easier day (maybe hard swim)
Day 4- easier day
Day 5- Long Run
Day 6- Long Ride
Day 7 - Day off
Possible formula 2
Day 1 - Long Run
Day 2 - easier day (with hard swim)
Day 3 - Tempo Ride
Day 4 - Tempo Run
Day 5- easier day
Day 6 - Long Ride
Day 7- Day off
There are other patterns.
We pretty the have the same idea:
I do:
Day 1: Hard reps sessions bike+run
Day 2: Long run, 3h, IM tempo
Day 3: rest
Day 4: easy
Day 5: Very long and intensive bike, usually 10-20w more than IM pace
Day 6: easy
Day 7: easy
My question address something like this:
Day 1: Hard reps sessions bike+run
Day 2: Long run, 3h, IM tempo
Day 3: rest
Day 4: easy
Day 5: Long and intensive bike, usually at IM pace
Day 6: Again hard bike at IM pace
Day 7: easy
sure in the second case, the Day 5 is not hard like in case 1, but is an example of what intend with my question.
First of all, sorry I do not add tss values. So last week I did (total 20 hours, I did not write down commute bikerides):
Day 1: 2:30 long run, under IM pace
Day 2: 5:20 long bike, including 3 intervals of an hour in aero position 10 heartbeats under IM pace
Day 3: swim 2000 m
Day 4: most important IM like brick session of 5 hours:
bike 3 hours with 2 intervals of an hour IM pace; run 1:40 with first 30 minutes in IM pace
Day 5: swim 2000 m; easy run 45 minutes
Day 6: rest
Day 7: fast short brick of 3 hours:
bike 1:45 with two intervals of 20 minutes 95 % FTP; run an hour with first 20 minutes IM pace
Especially to the basic question of damianone: The second interval on day 4 did not go very well, I think I did
not regenerate enough from the session of day 2. Also, I did the day 4 - session in the morning. So I learned from last
week, and this week I did basically the same, but on day 2 one interval less (and the brick of day 4 in the late afternoon).
So this week the day 4 brick went a lot better than last week.
I think you just have to try out, if everything goes fine you could maybe do more, but if a session
really goes rotten, you might have gone into that session without enough regeneration and you should adapt your plan for the next week.
(As to resting weeks, I also do not train full more than 3 consecutive weeks: and in a resting week I train too but a lot less.)