Trying to tweak the schedule for the umpteenth time. I am a 42 y/o faster than average AGer doing Oly’s and 2 1/2 IM’s this year. Hoping to do an IM next year. Just read Gordo’s new book and decided to switch my long run to Wednesday, and keep the long ride Sunday. His point is that recovery is more important than back to back long run and ride sessions. Seems to make sense and feels pretty good for the past two weeks that I have done this. Wondering what others are doing w/ a real job? How many rides outside doing the week, how many runs, etc. Any problem with riding 3 days in a row? I usually do a hill ride (rollers), easy spin then short brick, then long ride (2-3 hours). Thanks for the input.
Gordo’s suggestions are good. However, the reality for many is that it’s hard to get in any long stuff mid week. For many it’s classic weekend of Sat. long ride/Sun. long run, because that’s the only time that you can do them.
Running well in a triathlon is ALL ABOUT running on tired legs, so in reality that’s what the training should be focused on. Historically, I found the classic weekend to be good in that you were always heading out the door for the Sunday long run feeling tired with stiff legs, which is almost exactly the way you feel heading out of T2 in a triathlon!
I do the flip of what you’re doing; I ride long on Wednesdays. But, I let the long run move around a little so that it fits into the scheme of workouts. I like your 3-day block of rides; it’s good work that will build you up.
FWIW – I’ve settled (for now) on a “block” structure. I do a 4-day endurance block that includes a 4-hour long ride, a 90-minute “hard” ride, a 90-minute “hard” run (hills), 2.5-hour long run, and a brick that’s 3 hours total. I just stick the long ride in there somehow so that it’s on a Wednesday. The long run will then be somewhere between Monday and Saturday, depending on the week. I prefer to finish that 4-day block with the long run, but it doesn’t happen that way every week. I finish that 4-day block pretty pooped, but that’s the idea.
I then take a day off and do a 3-day threshold block. Start with a 2x 20 minute very hard bike on the trainer. Next day (36 hours later) do my 2x 20 very hard run. Third day I do the Spinervals 60-minute TT video, adjusting effort to how I’m feeling (it was a Level 3 workout last week; maybe I can do Level 4 this week).
Then an easy run day and start the endurance block over again.
Admittedly, this does not fit neatly into a 7-day week. But, I like the idea of only needing to plan 3 or 4 days at a time.
i had always been under the impression (not sure where i got it…friel maybe) that its best for your first season or two of long distance training to space them out like that. the back to back long ride/run is advisable only after a season or two. i space 'em out. takes me too long to recover otherwise.
at this point in the season i’m only running 3x, riding 3x and swimming 4x a week. i always alternate bike/run days. i plan to up both the running and riding by one more day when the weather improves and the days get longer.
Well, I don’t have a real job but I do work a lot between the store and writing.
I find that running on tired legs is actually important. I think it prepares you for race conditions. You have to allow for adequate recovery but I think training in a fatgued state is pretty darn important since that is how you will race. If I allow for good, pro-active recovery following a tough workout I know I benefit from it. It makes me stronger.
I am not so concerned with doing long runs on BIKE tired legs, ala long bike Sat. long run Sun. The long run is for stretching out, getting some miles in, getting used to being tired and pushing through the fatigue.
I am concerned with getting the most out of my quality workouts. That means being rested for those, and especially no long or hard runs before (or day before) hard bikes. I currently ride hard Tues. and Thurs. mornings, and then run hard in the evenings. It takes a little for my legs to warm up for the runs, but I can usually still bust them out. I swim MWF mornings, which for me, with a swimming background, is almost recovery. I do Bikram yoga Mon. nights, and currently completely rest W and F nights, although I may start doing easy middle distance runs on Wed. nights.