ENP wrote:
NewfieBullet wrote:
Agree. 2:30 bike and 70 min runs should do.
However, do something to monitor your fitness to make sure the training you are doing it working for you. Maybe a 6-8 weekly test in cycling in running, not necessarily maximal tests but maybe submaximal (to get an idea of your aerobic fitness).
By monitoring, you can find your "minimal effective dose" for what still produces an effect. Maybe you can do a little less than what you mentioned, maybe you need a little more? Experiment with it...
Cheers
How would I know if aerobic fitness is my weakness at short events? Would a good measure be my 10k run split at the end of a race vs my pure run TT's in training?
Too many factors there, such as over-swimming, over-biking, poor hydration.
You would have to monitor your pace at various efforts, and retest them. Without knowing any science behind it, you can simply test yourself, repeat the test in 8 weeks, and pace at each effort should improve.
From Hadd (running coach) training:
Run test (this would be done with lactate testing, but it is still useful without).
Warmup 15-20 min, start very easy build throughout.
Perform the following on a track, staying as close to the HR as possible Record average pace for each rep. These are examples below, if your max is within 10 beats of 180, set all test so that the highest test is closer to 15-20 beats below max:
For someone HRmax of 195-200bpm.
2000m @ 140bpm, 90 sec rest
2000m @ 150bpm, 90 sec rest
2000m @ 160bpm, 90 sec rest
2000m @ 170 bpm, 90 sec rest.
2000m @ 180 bpm, 90 sec rest.
If your selected training improves your aerobic system, all paces should improve, but the lower ones the most.
If your selected training improves high end efforts, you will notice the greatest change at 180bpm, for example.
The same can be done with swimming (5x100 on 15sec rest, changing effort - but heart rate is too difficult here so take Blood lactate after each 5 x 100 is a must. Then compare blood lactate at a given pace, to the next test at that Lactate/pace in 8 weeks time) Cycling, 8 minute intervals, holding a certain heart rate, power would be the most ideal here (hold cadence at a certain rate, stick to the same equipment, position, etc.).
There you go.