15-20mins of strength/core in the mornings before work - i do the rest of my training in the evening.
monday: mobility/bodyweight work AM, easy bike & easy run PM (recovery day from weekend)
tuesday: heavy lower body lift AM, quality run (hill repeats/tempo run) & easy swim PM
wednesday: upper body lifting AM, hard bike & easy run PM
thursday: core work w/swiss ball AM, easy run & hard swim PM
saturday: shorter bike, long run, long swim
sunday: shorter swim, long bike, mid-distance run
the week before a race i only do bodyweight work (no heavy squats, deadlifting, weighted lunges, etc) and add more stretching & mobility work.
OK a few questions:
1) What is mobility work?
2) Do you find that your heavy lower body lift in the a.m. impacts your tempo/hills in the p.m. or does it and you just think of it as a big lower body day?
3) Does all that Tuesday work impact your hard bike the next day? If not, do you mind telling me how long you've been riding?
--I'm a long time runner, but have only been riding for a few years, and I really feel it in my legs if my lift and ride days are back-to-back. I'm thinking it's cause I still need to work on my cycling legs...
Trying to fight gravity on a planet that insists