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Decipher Training Program...
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 2005-12-06 11:57 PM |
New user 10 Cobourg |  Subject: Decipher Training Program...I just imported a 3 month duathlon training plan into my Training Logs. The first day reads like this: Bike: Technique Efficiency 30 WU: 15' - CD: 10' 3’ at 100 RPM. 2’ at 110 RPM. 1 ‘at 120 RPM or highest sustainable RPM The first 2 lines are self explanatory, but what does '30' represent? What does WU or CD mean? Or 10'3' ? Is there a special de-coder ring included with my membership?  Thx S. |
| 2005-12-07 12:33 AM in reply to: #300686 |
| New user 10 Cobourg | Subject: RE: Decipher Training Program... Next question... The race I want to run isnt actually for 7 months... How would I modify the plan for this? Should I double everything, or take twice as long to do it? S. |
| 2005-12-07 7:15 AM in reply to: #300686 |
Champion 13323     Gold member | Subject: RE: Decipher Training Program... There is a 'training plan terms' accessible in the plans article at the bottom with related links. WU=Warmup '30' is Approximate total workout time including warmup and cooldown. So to decode: Warmup=15minutes, Your main set will be 3min at 100rpm, 2min at 110 rpm, 1min at 120rpm. Follow by a 10min cooldown.
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| 2005-12-07 8:47 AM in reply to: #300692 |
Champion 11641  Fairport, NY | Subject: RE: Decipher Training Program... sharp21 - 2005-12-07 1:33 AM Next question... The race I want to run isnt actually for 7 months... How would I modify the plan for this? Should I double everything, or take twice as long to do it? S. That depends. You definitely want to set up the plan so it ends on the day of your target race which leaves 4 months prior to the start of the plan. You could find another race in 3-4 months time to train for and effectively do the training plan twice, or you could spend the next few months in a base building phase. It's really dependent on your goals and how often you intend to race. |
| 2005-12-07 6:57 PM in reply to: #300686 |
| New user 10 Cobourg | Subject: RE: Decipher Training Program... Thanks for the replys, i missed that link... As of yet I dont plan to compete in many races, so maybe the extra time would be better spent building up my base. However, one of my reasons for joining the site was to learn more about base training & Im still having difficulty figuring out what I should be doing... What I was thinking is to run one day for about an hour, keeping my heart rate between 70-80%, then a day off, then on the bike same thing, day off, then 45 on the bike followed by 30min run, then 2 days off. Does this sound reasonable? I do weights as well, so Id do those on my days off & maybe some wind sprints or some shorter runs... |
| 2005-12-07 7:42 PM in reply to: #300686 |
Champion 11641 Fairport, NY | Subject: RE: Decipher Training Program... One option would be to use one of the Winter Maintenance training plans and delete the swim workouts. |
| 2005-12-07 9:29 PM in reply to: #300686 |
| New user 10 Cobourg | Subject: RE: Decipher Training Program... One more question.... Ive got most of it figured out now, but tomorrows workout is Bike Base followed by weights. Under weights is says Period AA. What does that mean? I think Im just going to continue this program for the time being. It seems like it will build a good base... Maybe when Im finished this one Ill start the 10k/40k/10k training plan. Then the Cobourg race will be a breeze! |
| 2005-12-07 9:35 PM in reply to: #301518 |
Champion 13323 Gold member | Subject: RE: Decipher Training Program... For the weights, you will find links too at http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=631 (bottom of all 'plan description' pages. For the weights, you have really all the info for the program itself in your log (sets, reps), there is more detail and pictures when you hop on Mikes site. 'AA' means 'Anatomical Adaptation' if I'm not mistaken. |
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