SBR Workout Order
-
No new posts
Moderators: k9car363, alicefoeller | Reply |
2015-07-02 1:49 PM |
1502 Katy, Texas | Subject: SBR Workout Order Since I have completed my IM a little over a month ago, I have been sort of winging it with workouts. I have a general plan (or at least did) to start focusing on more speed work (tempos, shorter faster intervals, etc) since my next event is a sprint, but maintain my weekly long run and long bike (10 miles and 56 miles respectively) on the weekends. Also, I'm doing a marathon swim (9 miles) in September so I started adding a 1,500 to the beginning and the end of every swim session to mentally and physically start the groundwork for that. I then just put them in swim-bike-run order day to day (I don't take scheduled rest days, but rather take a day off whenever schedule or fatigue dictates). So slapping this all together, I get something that looks like: Sunday: 56 mile bike Monday: 7 mile run w/ 6x2 minute intervals Tuesday: 4,500 m swim (1,500 warm up, various main sets, 1,500 cool down) Wednesday: 30 mile bike w/ 6x4 minute intervals Thursday: 6 mile tempo run Friday: 4,500 m swim (1,500 warm up, various main sets, 1,500 cool down) Saturday: 10 mile long run The M-F cycle around and I switch them up. For the bike, I'll either do intervals or "hills" (going over a bridge...I live in the Keys), and for the run I will just do whatever workout I haven't in a while. So one week I'll have 3 runs and 2 bikes and the next I'll have 2 runs and 3 bikes. I'm not sure if it is simply the lower workload or what, but I'm getting WAY faster, especially on the bike. Maybe it's all the base I built during the IM build-up finally translating to straight speed now that I'm shortening up the workouts, I don't know, but really, I'm digressing. Here's the thing, all of a sudden my little pattern is thrown to the wind because I'm starting to travel pretty heavy for work. I'm doing a pilot test for some equipment and I'm going to the same place which has a nice gym where I can run and swim, but not bike. So now, I end up with weeks where I'll bike-swim/run/swim/run-bike/bike or something like that (if two of those happen in a row, I'd end up with three bike days in a row). So my question is; how do I deal with that? Do I adjust the workouts when I have multiple bike days in a row, or just maintain a cycle and skip some bike time...here's the kicker, those that know me know that the bike is my weakest sport, so I really don't want to miss any mileage. Also, so far, when I have two bike days in a row I make the workouts different, like I'll do intervals one day and a long Z2/3 bike the next, or if they both have to be short, I'll do intervals one day and hills the next. I have no idea if this makes sense...which is why I'm asking. Also, the travel schedule is all over the place, so whatever I do has to be flexible, but I'm sure to have multiple bike days in a row. Edited by 3mar 2015-07-02 1:51 PM |
|
2015-07-02 6:27 PM in reply to: 3mar |
Elite 7783 PEI, Canada | Subject: RE: SBR Workout Order Are you asking if it's ok to ride 3 consecutive days? If so, it would probably be tough to do 3 high intensity rides in a row but I don't think there is anything wrong with 3 in a row if you can recover ok from it. I think I would be swimming more than 2x per week if I was prepping for a 9 mile swim... |
2015-07-03 8:09 AM in reply to: axteraa |
Master 2912 ...at home in The ATL | Subject: RE: SBR Workout Order Originally posted by axteraa Are you asking if it's ok to ride 3 consecutive days? If so, it would probably be tough to do 3 high intensity rides in a row but I don't think there is anything wrong with 3 in a row if you can recover ok from it. I think I would be swimming more than 2x per week if I was prepping for a 9 mile swim... Yes, you don't have to be be too worried about back-to-back days so much as your overall load, which can be quantified in any number of ways. Heck, the pure cyclists I do most of my riding with roll 6~7 days per week, and it doesn't seem to slow them down at all. Like Arend I wonder about the twice-per-week swims with the marathon coming up. For a reasonably good swimmer 9000m per week is really just maintenance. Finally, what is so "magic" about the miles on your bikes and runs? It seems you do the "work" by time but the "volume" by distance - why is that? Not saying it is wrong (yet - haha), but just wondering your thinking behind that structure. |
2015-07-03 8:34 AM in reply to: 3mar |
1502 Katy, Texas | Subject: RE: SBR Workout Order That's a good point on the swim. I guess in the back of my mind I still see that one as only a possibility. I'm having trouble finding a kayak escort (it was originally going to be my wife, but after having her out on the water a couple of times, I'd end up having to tow her in) plus I have some underlying phobias about see critters and this whole swim if over a very heavily populated reef. My plan for now was to at least up my distance when I'm in the pool. Previously, I've never swam over 3,000 meters at a time, now, if my toe hits the water, I'm hitting at least 4,500m, and up to 5,000 if I have time. I was going to get all my swims up to that distance then over the next 2 1/2 months increase the frequency. Regarding time vs mileage...I know time is a better metric, but I've just never been able to train that way. Especially on the bike. Where I live, it is one long dead-straight road and since it is a series of islands, we have a constant (strong) wind, so if I'm on my bike and head out up wind and ride for 30 minutes then turn around, I'll be home in 20. So trying to negotiate that is a pain and never works. I try to gauge the wind speed and if I start out down wind, I'll turn around before my intended halfway point, but then the wind will shift or increase or die and I end up all over the place. I got tired of trying to figure it out and now I just go for miles. On the run, I've been doing it long enough that I know how fast I'll go and so it really doesn't matter. Whether I call it "60 minutes" or "8 miles" I'll finish the same either way. That's my take anyway. |
| ||||
|
| |||
|
| |||
|
|