I read a bit of your blog (linked in your signature line). Obviously you are super dedicated and very fit. You want it a hell of a lot more than most people who are like "how can I fit training and my life together"... but starting at 2:30am on a saturday
is crazy talk. Good god, man!
If you are actually getting it all done by 7am anyways, you don't need to do this stuff exclusively on the weekends. "Long ride saturday, long run sunday" is a training convention that comes from normal people schedules. The reason normal people ride long on the weekend is because that is when they have big chunks of free time. That hardly sounds like your situation.
Is there any possibility that it would be better to push a meeting or two back on a weekday-- say, tuesday or wednesday morning and getting in to the office around 9am -- vs. what you described in your post? I'd be shuffling my schedule and looking for ways of getting an extra hour or two of sleep at some point...
I'm a teacher, and it's a bit hard to push back the start of school: ;) I need to be done with all weekday workouts by around 6:30 am. This morning I had a two hour ride and 30 min run done by then. I guess I could do a long run during that window of time. I try to get a longer run in on Wednesday mornings (9-10 mile range with some pace).
This past weekend I did nearly a 21 mile run (ran for time - 2:30 run) after biking four hours the previous day. Legs felt good for the run, so I don't really feel that long run after a long bike is that detrimental to my training. I guess I'll just adjust things as the weeks go on - I think this coming weekend may be a long run Saturday and long ride on Sunday weekend due to the family schedule. My wife goes to a Barre class on Saturday that starts at 7:15, so I need to be done no later than 7:00 on those days.
Honestly, getting up foolishly early isn't that hard when you have eyes on a long term goal. I try to get at least six hours of sleep on those nights and then try to make up for that by getting close to eight hours the night before or the night after. I know that isn't ideal, but so far there haven't been any negative outcomes from the early wake-ups. My A goal race for the year (IM Norway) is less than seven weeks away - will then have a little time to sleep in (which means past 5 am for me!).
Blog: http://262toboylstonstreet.blogspot.com/ https://twitter.com/NateThomasTri