I hope everyone is just terrific. My question is hopefully straightforward. To avoid going in the wrong direction, let's say your goal is to be the ultimate indoor triathlete across treadmill running, indoor/erg rowing, and indoor/erg cycling.
I'm guessing there has been some degree of research on this. What is the ideal method of switching between "sports" (cardio mediums) in training? As an example, which of the following is preferable, assuming all have equal distance covered over a 9 week period?
a) 3 rounds back-to-back of: Run 1 mile, Bike 2 Miles, Row 1 mile. Repeat 3X/w. Repeat for 9 weeks.
b) Run 3 miles, Bike 6 miles, Row 3 miles in one workout back-to-back. Repeat 3X/w. Repeat for 9 weeks.
c) Run 9 miles day 1. Bike 18 miles day 2. Row 9 miles day 3. (With rest days in between). Repeat for 9 weeks.
d) Run 9 miles, 3X/w, weeks 1,4, and 7. Bike 18 miles, 3X/W, weeks 2,5, and 8. Row 9 miles, 3X/w, weeks 3, 6, and 9.
e) Run 9 miles, 3X/w, weeks 1-3. Bike 18 miles, 3X/W, weeks 4-6. Row 9 miles, 3X/w, weeks 7-9.
f) Run 9 miles, 2X/w but add a choice (b) day weeks 1-3 . Then same but focus on cycling instead of running. Then same but focus on rowing.
(There are a handful of other combinations, even before you get crazy)
Yes, I realize resting 4d/w isn't ideal and that you'd probably want some variation in your training. I was hoping to start high-level between those 4 options, and then maybe segment into exceptions (e.g., maybe when training VO2Max, you pick "c," but when training endurance you pick "b" or something; or maybe larger folks do better on (b) but smaller folks do best on (f)). And I'm suggesting this is all done on ergs to limit the amount of time wasted switching, changing clothes, going downstairs to a pool, etc. If there have been any studies done on this, that would be particularly interesting.
The key issues I can think of are:
a) Overtraining of particular areas;
b) Significant semi-concentrated work being required to boost any one area significantly, whereas modest work needed for maintenance (the 3:1 rule);
c) being really pathetic at something and recovering slowly from it if you have nearly no recent experience with it; and
d) Trade-off between peripheral/muscular oxidative/endurance adaptations and central/heart adaptations.
..but I don't actually know what the right answer is.
I'm guessing there has been some degree of research on this. What is the ideal method of switching between "sports" (cardio mediums) in training? As an example, which of the following is preferable, assuming all have equal distance covered over a 9 week period?
a) 3 rounds back-to-back of: Run 1 mile, Bike 2 Miles, Row 1 mile. Repeat 3X/w. Repeat for 9 weeks.
b) Run 3 miles, Bike 6 miles, Row 3 miles in one workout back-to-back. Repeat 3X/w. Repeat for 9 weeks.
c) Run 9 miles day 1. Bike 18 miles day 2. Row 9 miles day 3. (With rest days in between). Repeat for 9 weeks.
d) Run 9 miles, 3X/w, weeks 1,4, and 7. Bike 18 miles, 3X/W, weeks 2,5, and 8. Row 9 miles, 3X/w, weeks 3, 6, and 9.
e) Run 9 miles, 3X/w, weeks 1-3. Bike 18 miles, 3X/W, weeks 4-6. Row 9 miles, 3X/w, weeks 7-9.
f) Run 9 miles, 2X/w but add a choice (b) day weeks 1-3 . Then same but focus on cycling instead of running. Then same but focus on rowing.
(There are a handful of other combinations, even before you get crazy)
Yes, I realize resting 4d/w isn't ideal and that you'd probably want some variation in your training. I was hoping to start high-level between those 4 options, and then maybe segment into exceptions (e.g., maybe when training VO2Max, you pick "c," but when training endurance you pick "b" or something; or maybe larger folks do better on (b) but smaller folks do best on (f)). And I'm suggesting this is all done on ergs to limit the amount of time wasted switching, changing clothes, going downstairs to a pool, etc. If there have been any studies done on this, that would be particularly interesting.
The key issues I can think of are:
a) Overtraining of particular areas;
b) Significant semi-concentrated work being required to boost any one area significantly, whereas modest work needed for maintenance (the 3:1 rule);
c) being really pathetic at something and recovering slowly from it if you have nearly no recent experience with it; and
d) Trade-off between peripheral/muscular oxidative/endurance adaptations and central/heart adaptations.
..but I don't actually know what the right answer is.