Hello One and all,seems like I have found the right place.
I started running for the first time 2 years ago with no running background at the age of 53.Started piling on the miles and after 11 months ran a marathon and BQ'd.(oct 2018).So doing well in this years Boston Marathon has been my main focus.
Then about a month ago a friend convinced me to get a bike and start triathlon training(I'm pretty sure i was not of sound mind at the time,although others would say i never was.)
Found a reasonably priced lightly used 2013 Felt F3 and got a Saris Hammer3 trainer for Christmas,joined Zwift and started riding.
I am trying to figure out the best way to incorporate biking into my run training.Have been running 6 days a week 8-9 hrs ~66-70 miles for the last several months.Last week I Ran 5 for 60 miles and biked 4 days for 115 miles.Schedule so far is
Mon.-Long run 16,18 or 20
Tues-Run easy 10 ~1.25-1.5hrs
Wed-Bike long (for me)40-45~ 2-2.25 hrs
Thur.Run 10 easy am Bike easy pm-20-25 ~1-1.25 hrs
Fri. Run 10 with mile intervals hard
Sat.Brick Ride 20-25 miles easy then Run easy 10 Total 2.75-3 hrs
Sun. Ride easy/mod 20-25 miles
FTP seems to be around 240W =3.1/kg based on a 1 hr ride I did last week,slowly ramped to 250 watts for the first 20 min then maintained that for 40 minutes.Legs felt like a full on 10k effort but HR during the hardest part was only at about 77%Mhr
Really enjoying the spinning/pedaling,but as would be expected my aerobic system far out paces my legs as they relate to cycling.In scientific terms I run out of leg juice before I run out of lung and heart juice.
1.What is the best way to improve my riding while still focusing on running?
2.When do I shut down all riding before Boston?
3.How long might it be before my riding legs catch up with my cardio? (Running I can maintain 86%Mhr for 3 hrs)
Thank You for any answers you can provide.
I started running for the first time 2 years ago with no running background at the age of 53.Started piling on the miles and after 11 months ran a marathon and BQ'd.(oct 2018).So doing well in this years Boston Marathon has been my main focus.
Then about a month ago a friend convinced me to get a bike and start triathlon training(I'm pretty sure i was not of sound mind at the time,although others would say i never was.)
Found a reasonably priced lightly used 2013 Felt F3 and got a Saris Hammer3 trainer for Christmas,joined Zwift and started riding.
I am trying to figure out the best way to incorporate biking into my run training.Have been running 6 days a week 8-9 hrs ~66-70 miles for the last several months.Last week I Ran 5 for 60 miles and biked 4 days for 115 miles.Schedule so far is
Mon.-Long run 16,18 or 20
Tues-Run easy 10 ~1.25-1.5hrs
Wed-Bike long (for me)40-45~ 2-2.25 hrs
Thur.Run 10 easy am Bike easy pm-20-25 ~1-1.25 hrs
Fri. Run 10 with mile intervals hard
Sat.Brick Ride 20-25 miles easy then Run easy 10 Total 2.75-3 hrs
Sun. Ride easy/mod 20-25 miles
FTP seems to be around 240W =3.1/kg based on a 1 hr ride I did last week,slowly ramped to 250 watts for the first 20 min then maintained that for 40 minutes.Legs felt like a full on 10k effort but HR during the hardest part was only at about 77%Mhr
Really enjoying the spinning/pedaling,but as would be expected my aerobic system far out paces my legs as they relate to cycling.In scientific terms I run out of leg juice before I run out of lung and heart juice.
1.What is the best way to improve my riding while still focusing on running?
2.When do I shut down all riding before Boston?
3.How long might it be before my riding legs catch up with my cardio? (Running I can maintain 86%Mhr for 3 hrs)
Thank You for any answers you can provide.