bluestacks867 wrote:
I had a strong day today. I was able to get in three runs after work and a Zwift. The one run was immediately off the bike - my first brick in many months. This challenge is definitely increasing my run volume. Normally I would just do a ride on Zwift and call it a day.
Many years ago, if I had a trainer ride scheduled, I found myself replacing the first 15 minutes of "warmup" with a treadmill warmup that would end in 5x30 second 15% hill repeats with recovery for 30 seconds at 2-5% grade. This would get me all firing to launch into the bike session with barely a 2 minute warmups....then it was into the bike session and I'd tyipically reduce the bike session by 5 minutes over the "plan" and then tack on a 15 min transition run that would include one hard mile.
So now the 90 min trainer ride with 60 min of intervals and warmup and cooldown turned into a 15 min run plus 70 min trainer ride plus 15 min run. On the ride front, I'd end up doing exactly the same intervals that were planned, and I'd get 30 min of running in AND do some hard hills and a 1 mile "drag race" transition interval....then would jog it in. Overall, the workout was 12 minutes longer in duration including my transition.
Typically the same day, I'd have a 45-60 min easy run at lunch time and the above workout would be early morning or evening.
Anyway, I'm out of commission for several days. I managed to tweak my back on my second XC ski of the year. Not good. I was making some much progress. I am going to be back on light trainer workouts and swimming easy for some time now.