I am wanting to do 2 cycling interval workouts and 2 hard run workouts (1 tempo/ 1 intervals) in the week. I pretty much need to reserve the weekend for my long rides and runs.
What is the best way to do this. Should a double up with a hard run in the morning, then the hard bike in the evening?
Unless you are a super recovery stud, one hard day mid week and going long on the weekend would suffice. Ex:
Mon: off or swim easy
Tue: Run easy, bike easy (short duration for both)
Wed: Lunch Run 10x 2min at 10K race pace total workout time 50-60 min
Wed: PM, bike 120 min, 10x4 min at 40 K TT pace
Tue: same as Thu
Fri: same at Mon
Sat: Long bike or long run
Sun: Short bike/brick run
That is what I am doing now. I always try to do my hard bikes before my hard runs. I can run on bike legs, but can’t bike on run legs.
MWF AM: Swim
M PM: Bikram Yoga
T, H AM: Hard Bike
T, H PM: Hard Run
Sat: Long Bike, possible short transition run
Sun: Long Run, possible short/easy pre-run bike
I am wanting to do 2 cycling interval workouts and 2 hard run workouts (1 tempo/ 1 intervals) in the week.
The trick for me is run recovery. My first season, I blew up doing this because my legs would be sore and trashed. Two years later (now), I can handle it.
The only way 4 such workouts work for me is to stack them into double days. Hard bike in the morning, hard run in the evening. That way, there are only two hard days a week. You really need 48 hours between hard days (if you don’t, they’re not hard enough!). I do Tues/Thur or Tues/Fri most weeks like this.
I rode hard this morning (2x 8.1 miles on flat circuit), and will run hard this evening (2x 20 minutes hard uphill running, with hard on the downhills, too). Tomorrow easy run; Thursday race-pace 2+1 brick; Friday do the hard double again. Saturday easy or rest.