does anyone use a 10 day rotation for a restructured “week”, as opposed to 7 days?
if so, what are the benefits of doing so?
Thanks,
kitty
i used the 10 days program and it s better because there is 3 more days in it… this way, i get more training in as if i was only using a 7 day program.
I use 6 on 1 off, with three interval days, a climbing day and two recovery days. If it’s a race weekend (which is 3 out of 4 weekends this time of year) then I slack off the duration of the interval sessions.
This time of year it is low volume (11-16hrs) and high intensity.
I like to have 10-day cycles inside 7 days, that way it’s easy to plan and it’s MORE training.
Most people who want to do this do it because they want more time between their longest or hardest workouts. You could solve this problem by going to a ten day “week”, but that seems like a really complicated solution to a pretty simple problem.
If your longest workout leaves you too wasted to do every week, then do it every other week. If it is, say, a 3 hour run, then do that one Sunday, and do 1h45 the next Sunday. Or if you want to squeeze in a tempo run, and a hill run, and an interval ride, etc etc etc, you can schedule them in alternate weeks. I just think - and I don’t mean this as a personal attack, just a general observation - that ten day weeks are kind of a five dollar solution to a ten cent problem
dude… that is so typical of you…
you dont know much about microcycle and i bet most of your athlete are overtrain most of the time…i know some for sure…
I like to have 10-day cycles inside 7 days, that way it’s easy to plan and it’s MORE training.
yes, this is exactly what i was thinking. i’d like to get well over 200 miles in on the bike for one cycle, and 10 days def allows me to do that.
plus run mileage would be greater, etc. i was thinking about 2 long runs within 10 days>1 slightly longer than the other (but both still classified as “long”)…
thanks Paulo, everyone
kittycat,
I use a 9-day training cycle but mostly because that goes nicely with my work schedule. I suppose you could say that it is one of my limiters.
That said, I don’t have a super scientific approach to my training. I just know that 9 days works well and let’s me coordinate my rest days and my hard training days with days that I have to work, when I can usually only get in 30-45 minutes. Also, I don’t have any specific training goals right now.
I think there are a ton of possibilities out there with a 10 day cycle.
Bernie
More is more, OK, we get it. The question isn’t “what’s more?” - no one needs help answering that question. The question is “how do we understand how much is the most we can handle on a consistent basis?”
And, I guess, the other question is “how can we best overcomplicate things for ourselves?” 
well, i’ve got some mileage targets i’d like to hit, but with 3 disciplines and self employment, 7 days makes it tough. if i can use 10 day approach, my chance of injury isn’t as great (because i’m not cramming more into smaller timeframe), my life will be more balanced (my energy can be up for my business), and actually i will be able to hit the bigger mileage targets.
personally, i don’t see much complication in that…but maybe that’s just me.
OK, sorry, I didn’t realize you were being serious. You do know that doing seven days of training in ten days is 30% less training, right? Of course it will be easier. You’ll be doing a lot less training.
i used the 10 days program and it s better because there is 3 more days in it… this way, i get more training in as if i was only using a 7 day program.
Mine goes to eleven
"ell, i’ve got some mileage targets i’d like to hit, but with 3 disciplines and self employment, 7 days makes it tough. if i can use 10 day approach, my chance of injury isn’t as great (because i’m not cramming more into smaller timeframe), my life will be more balanced (my energy can be up for my business), and actually i will be able to hit the bigger mileage targets. "
bigger milage per a certain time period of bigger volume per cycle?
OK, sorry, I didn’t realize you were being serious. You do know that doing seven days of training in ten days is 30% less training, right? Of course it will be easier. You’ll be doing a lot less training.
no, it’s more than what i can do in just 7…
it’s hard for me to explain. not easier “to do” (because i’m doing more volume , actually) i’m trying to hit bigger mileages in all 3 disciplines (not just do 7 days worth of training in 10).
i haven’t gotten this all totally figured out, am exploring it. but i’d extend the cycle to do more, not less.
Ok then, if you’re trying to target higher mileage within each cycle - retaining the same or even slightly higher training load - then it could make sense. But why not extend it to 14 days?
Then you wouldn’t always be “out of phase” and you could still do long workouts with other people.
hmmm. i don’t know.
i posted to get some understanding, maybe get steered to examples or resources where others have done this. for years i’ve been on a 7 day cycle, and it just seems short.
14 days seems to make sense too (maybe more than 10, but am not sure). again, i want to strive for higher volume within each cycle, that is the objective.
does anyone have resources, etc, to recommend? or can anyone else elaborate on why this has worked for them?
it is much appreciated.
Yeah I think you should do the 2 weeks on, 1 week “recovery” instead of the traditional 3on/1off. Unless you have a weird work schedule…
My 2 cents
AP
heya kc,
go out and read this article at RW. It is basically for run training, but would give you an overall idea of how to work it for tri training as well. Alot of Elite athletes use cycle training from what I have read thru the years, so maybe there is something to it. http://www.runnersworld.com/article/0,7120,s6-238-244--7300-0,00.html
My wife has used 10 cycles for her training for the past couple years and likes it a lot more than doing 7 day cycles…she’s had pretty good results with it.
Day 1–Lift ; Swim ; Bike
Day 2–Run ; Bike
Day 3–Swim ; Bike
Day 4–Lift ; Bike/Run
Day 5–Swim ; Bike
Day 6–Swim ; Run
Day 7–Lift ; Bike
Day 8–Run ; Bike
Day 9–Swim ; Bike ; Run
Day 10-Lift ; Swim
Day 11-Run ; Bike
Day 12-Swim ; Run
Day 13-Lift ; Swim ; Bike
Day 14-Bike ; Run
Day 15-Swim
Day 16-Lift ; Bike/Run
Day 17-Bike
Day 18-Swim ; Bike; Run
Day 19-Lift ; Swim ; Bike
Day 20-Run ; Bike
Day 21-Swim ; Bike ; Run
Week 4 is R&R but should maintain similar frequency.
Essentially, I Lift every 3rd day. I swim 4x/wk. I Bike as often as possible but usually more in the first and third weeks. I run more in week 2. “Rest Days” are when I only do one discipline. And that would be very ez. Rarely would I do a “hard” day without either a pre or post other workout.
It’s not a 10-day program, but more of 1 BLOCK that could last 2, 3, 4 weeks or whatever you need.