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Re: "Junk miles" -- Any benefit? [wintershade]
wintershade wrote:

My typical weekly schedule looks something like this, with key workouts in early morning:
M) Swim: Speed + Technique AM, "Prehab" PT/Strength PM
Tu) Hard run (hills or track)
W) Hard ride, optional brick run off time permitting
Th) Swim focus: Long/endurance swim, optional brick or PM run, time permitting
F) Long run
Sat) Long ride w/ mandatory brick run
Sun) Family day (which usually includes a light-moderate hike with our 1yo son on my back)


So the Sat Long ride is ok.
What do you do on Wednesday? What is your hard ride?
I shaked of my bike-weakness (I really had years of absolute stagnation) after introducing hard 5 minute intervals , e.g. 5*5 with 3 minute breaks. You can do that on the trainer too. And another measure was to do the long ride a bit faster (from middle zone 2 to upper zone 2).
Nowedays you would say „getting you ftp up“ and a lot of people do that today with trainerroad.
It is very important to note that the fast guys on the longer distances are the same as those on the shorter distances.

Focus your training on biking, less on swimming and running in which you‘re already good at. You will have to add another bikeride in the week: two is not enough for that.
In base you could have a
-long ride,
- a 5*5 session
-and a HITT session with e.g. 30s intervals.
In build you could have a
-long ride,
- a 5*5 session and
-a race pace session with e.g. 2*50 racepace.

This together with the commutes will not make you slower.

Edit: with 5*5 I mean 5 minutes intervals as fast as you can.
Last edited by: longtrousers: May 13, 19 23:36

Edit Log:

  • Post edited by longtrousers (Dawson Saddle) on May 13, 19 23:36