Short story:
Swimming is not going to happen. Should I do a 12-week bike focus block targeting a 40k TT? How to execute it? Should I keep running on easier days?
Long story:
My planned 70.3 A-race is 12 weeks from now. I was holding out hope for pools to reopen, and while they do open nation-wide on Monday, my local facility has decided to keep its doors closed for another 6 weeks. Weather forecasts are grim so OWS is not going to happen either. And I'm not going to prepare for a 70.3 with 6 weeks of swim.
Somewhat conveniently, the national ITT champs were moved to the same day as my 70.3. So I'm thinking of targeting that instead. My FTP has been stuck in the 300-320W (4.2-4.5W/kg) region for a couple of years and maybe this would help to break through.
I did a run-focused block during the 100-in-a-100 challenge, peaking with 3 10h/130km weeks, all easy. I've since tuned that down and brought up cycling volume and am currently putting in ~5+15h run+bike weeks, with 1 THR session in the run and 2 SS/THR sessions on the bike, everything else near or below AeT.
So, how would I go about maximizing bike gains in a 12-week block? I'm guessing I should, at minimum, move all my intense sessions to the bike. And do them as SS/THR, extending some and intensifying the others. Maybe do a week here and another there where I concentrate on VO2max efforts. Should I completely drop running and not pick up swimming when opportunity presents itself? Or could I run and/or swim on easy days? Should I prefix my easy rides with easy runs and do them as 1 session?
Swimming is not going to happen. Should I do a 12-week bike focus block targeting a 40k TT? How to execute it? Should I keep running on easier days?
Long story:
My planned 70.3 A-race is 12 weeks from now. I was holding out hope for pools to reopen, and while they do open nation-wide on Monday, my local facility has decided to keep its doors closed for another 6 weeks. Weather forecasts are grim so OWS is not going to happen either. And I'm not going to prepare for a 70.3 with 6 weeks of swim.
Somewhat conveniently, the national ITT champs were moved to the same day as my 70.3. So I'm thinking of targeting that instead. My FTP has been stuck in the 300-320W (4.2-4.5W/kg) region for a couple of years and maybe this would help to break through.
I did a run-focused block during the 100-in-a-100 challenge, peaking with 3 10h/130km weeks, all easy. I've since tuned that down and brought up cycling volume and am currently putting in ~5+15h run+bike weeks, with 1 THR session in the run and 2 SS/THR sessions on the bike, everything else near or below AeT.
So, how would I go about maximizing bike gains in a 12-week block? I'm guessing I should, at minimum, move all my intense sessions to the bike. And do them as SS/THR, extending some and intensifying the others. Maybe do a week here and another there where I concentrate on VO2max efforts. Should I completely drop running and not pick up swimming when opportunity presents itself? Or could I run and/or swim on easy days? Should I prefix my easy rides with easy runs and do them as 1 session?