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HELP! Your double days?
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Hi Coaches and Experienced Ironman,

On your double days how little rest is too little between the two workouts?

I am asking because I just started a new job which requires me to be in the office before 7 AM, so working out before work is becoming more difficult. Therefore, I am thinking I can workout after work around 4:30 PM for 1 hour (typically my double day is trainer/ride then masters swim at night) then rest from 5:30PM to 7:30PM until Masters swim..

Does anyone do this, is this too littler rest or do i really have to wake up at 4:30 AM..(I nkow many of you do this..but it makes a really long day..)

I am relatively fit..i think..PR 70.3: 5 hours flat and 11 hour for IM.

Help~
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Re: HELP! Your double days? [steve0919] [ In reply to ]
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steve0919 wrote:
Hi Coaches and Experienced Ironman,

On your double days how little rest is too little between the two workouts?

I am asking because I just started a new job which requires me to be in the office before 7 AM, so working out before work is becoming more difficult. Therefore, I am thinking I can workout after work around 4:30 PM for 1 hour (typically my double day is trainer/ride then masters swim at night) then rest from 5:30PM to 7:30PM until Masters swim..

Does anyone do this, is this too littler rest or do i really have to wake up at 4:30 AM..(I nkow many of you do this..but it makes a really long day..)

I am relatively fit..i think..PR 70.3: 5 hours flat and 11 hour for IM.

Help~

I've always worked with at least 2hrs between sessions - that's 2hrs of proper rest & nutrition however...
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Re: HELP! Your double days? [steve0919] [ In reply to ]
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Your situation is definitely workable, but like you said it can make for a long day.

In some respects, the short rest period can almost play into your hands. Triathlon involves beginning one discipline when still fatigued from others, so getting used to how this feels has value.

The main consession that you will have to make with this approach is that you won't be able to have two "quality" sessions. You can either choose to get some quality intervals in on the trainer then perhaps drop down a lane in your masters session, or you could do some easy spinning/cadence work on the trainer before really digging into your swim.

Trying to do both could easily compromise the next day's training (your run?), and I think that splitting the overall intensity equally between the two sessions (effectively making them both neither easy or hard) will be counter productive.

If your double day is followed by a rest day, then doing both with some intensity could be made to work.
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Re: HELP! Your double days? [steve0919] [ In reply to ]
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Not a coach nor experienced Ironman, but this semester's schedule affords me a free Tuesday sandswitched by two full days of studies, so my coach and I worked to find a double-workout solution. Basically, a hard ride and a track workout day - which comes first depends on the weather, but I usually bike in the morning and run late evening. With a schedule-permitting easy swim on Wednesday, there's ample time to recover for the weekend workouts. Each week's plan outlines which of the two sessions is the 'A' session and which is 'B', meaning - which one should be dialed back if necessary in order to do the other properly.

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Re: HELP! Your double days? [tessartype] [ In reply to ]
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tessartype wrote:
Not a coach nor experienced Ironman, but this semester's schedule affords me a free Tuesday sandswitched by two full days of studies, so my coach and I worked to find a double-workout solution. Basically, a hard ride and a track workout day - which comes first depends on the weather, but I usually bike in the morning and run late evening. With a schedule-permitting easy swim on Wednesday, there's ample time to recover for the weekend workouts. Each week's plan outlines which of the two sessions is the 'A' session and which is 'B', meaning - which one should be dialed back if necessary in order to do the other properly.

+1

I touched on it in my reply, and I think it is key for your (the OP's) situation to work well.
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Re: HELP! Your double days? [steve0919] [ In reply to ]
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2hrs isn't an issue - i regularly cut under that. For me the order of the sessions would be an issue. I struggle to have a quality swim after any training that isn't really easy. I'd try it and make sure you are really well hydrated throughout the day and see how it goes.

Iain

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Re: HELP! Your double days? [Iain Gillam] [ In reply to ]
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That's what the pull buoy was invented for :)


Iain Gillam wrote:
2hrs isn't an issue - i regularly cut under that. For me the order of the sessions would be an issue. I struggle to have a quality swim after any training that isn't really easy. I'd try it and make sure you are really well hydrated throughout the day and see how it goes.

Iain
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Re: HELP! Your double days? [steve0919] [ In reply to ]
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Any way to workout during lunch hour? I usually log interval runs in there...

Bike commute?
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Re: HELP! Your double days? [Iain Gillam] [ In reply to ]
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Is there a Masters class in the morning that would be of interest? I always split my two workouts around the work day. This normally consists of swimming or running in the morning (preferred time for me) and cycling in the afternoon/evening. I also throw in a few stretching breaks at work to make sure i'm loose for the evening session.
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Re: HELP! Your double days? [sp1ke] [ In reply to ]
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sp1ke wrote:
That's what the pull buoy was invented for :)


Iain Gillam wrote:
2hrs isn't an issue - i regularly cut under that. For me the order of the sessions would be an issue. I struggle to have a quality swim after any training that isn't really easy. I'd try it and make sure you are really well hydrated throughout the day and see how it goes.

Iain

But do you race with a pull buoy... I kid!

For me I get cramp pulling as well, it's worse when pushing off from the wall and trying to flex the feet to stop them acting like anchors.

Iain

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Re: HELP! Your double days? [steve0919] [ In reply to ]
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Why do you need to take a break? I work similar hours to you and routinely did back to back sessions 3-4 days per week in the last couple years of IM training. Typically, it was a 45-60 minute swim followed by either an intense 75min indoor bike ride or a run (often with some tempo or speed component to it). Or maybe a brick once in awhile. The key here is minimizing transition times (sensing a theme here?...you are a triathlete after all), but the good news is that you'll need less of a warm up for the second workout. I see people spending too much time screwing around before and after workouts anyway, and smashing two together is a good way for me to minimize that.

The only thing I noticed with this program is that since I was doing a lot of hard biking and running, every once in awhile I just had to back off the intensity of the swims, and they almost became warm ups for the other sport.
Last edited by: G$: May 27, 15 7:53
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Re: HELP! Your double days? [G$] [ In reply to ]
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Thanks all and ST!

All excellent news! No proper lunch breaks to fit in any workouts here(i wish)

So it sounds like I will just have to get my body used to doing 2 in a row with an hour rest in between. I plan to do this twice a week so one of the days will do a less intense session follow by a hard swim and another will do hard bike and hard swim.

Lets see how my body will behave.

Thanks!
Steve
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Re: HELP! Your double days? [steve0919] [ In reply to ]
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I find I'm more productive if I do a swim prior to a bike or run in the day. If I also do an early wake-up (4 AM for a 4:30 workout start) I can swim in the afternoon.

I also combine swim/run workouts, especially in the winter at the gym. I'm currently nursing an Achilles injury and doing swim/elliptical workouts back-to-back a few times a week.

One thing that really helps, especially when you're busy, is cutting out any TV watching (other than while on the trainer/treadmill). Most people spend way too much time watching crap on TV and this time could easily be spent working out. Not saying this is you, but the vast majority of people.

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