Abbreviation question and workout question

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2008-01-17 4:21 PM

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Champion
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Southern Chicago Suburbs, IL
Subject: Abbreviation question and workout question

First let me say that I suck at the search function.  These may have been asked before, but I couldn't find them.

Question 1.  Will be moving into the Intermediate Sprint workout starting in February.  Looking ahead, I saw this for a bike workout.  Also saw something similar for a run.

30 minutes all in small chainring.
Wu: 10 spinning at RPE 3
main: 3x (3t,3r) 3t at RPE3, 3r at RPE2
cd: continue cool down until 30 minutes are up. RPE 2

I'm assuming, under the main section that the t stands for tempo and the r stands for recovery.  if not, what do they stand for?

Question 2: Later this season I will be doing the bridge from Sprint to Oly program and I noticed strength training.  Now, I know this one has been asked, but again, couldn't find the answer.  On strength days, do you do strength first then cardio, or the other way around.

Thanks for any questions.  Looking forward to shaving a lot of time off my races from last year.  This site is the bestest. 



2008-01-17 4:31 PM
in reply to: #1162642

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Champion
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Subject: RE: Abbreviation question and workout question

For the abbreviations, you can find those by going out to the main 'Programs' page then the 'terms and definitions' button:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=630

Tempo Workout Terminology (only in a few of our training plans)
Example: 75 minutes tempo
WU: 15 minutes RPE 3
MS: 3 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
CD: 15 minutes at RPE 3

The notation above for tempo runs means for today after warming up you'll do 3 sets. In each set, you'll run 12 minutes at RPE6 then back off for 3 minutes recovery at RPE2.

 

't' = the tempo part of the workouts

'r' = the rest portion of the workout


 

For the Bridge program and strength training, the best way to approach that is what is going to work best with your schedule.  A lot of times, you can do the strength with the swim sessions-as you will be at the gym anyways.  I used to do the strength sessions before swimming and had no problems.  After my swim, I really have no desire to do strength.  See what works for you.  These strength sessions are not 'weightlifting intensity and weight', so you should have plenty of juice left.  The strength sessions are mainly for keeping your muscles, tendons and joints strong to round you out.  There usually isn't strength on long(er) run days and you don't want to move a strength session (involving legs) to long(er) run days or long bike days.

2008-01-17 4:56 PM
in reply to: #1162656

User image

Champion
15211
500050005000100100
Southern Chicago Suburbs, IL
Subject: RE: Abbreviation question and workout question
Ron - 2008-01-17 4:31 PM

For the abbreviations, you can find those by going out to the main 'Programs' page then the 'terms and definitions' button:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=630

Tempo Workout Terminology (only in a few of our training plans)
Example: 75 minutes tempo
WU: 15 minutes RPE 3
MS: 3 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
CD: 15 minutes at RPE 3

The notation above for tempo runs means for today after warming up you'll do 3 sets. In each set, you'll run 12 minutes at RPE6 then back off for 3 minutes recovery at RPE2.

 

't' = the tempo part of the workouts

'r' = the rest portion of the workout


 

For the Bridge program and strength training, the best way to approach that is what is going to work best with your schedule.  A lot of times, you can do the strength with the swim sessions-as you will be at the gym anyways.  I used to do the strength sessions before swimming and had no problems.  After my swim, I really have no desire to do strength.  See what works for you.  These strength sessions are not 'weightlifting intensity and weight', so you should have plenty of juice left.  The strength sessions are mainly for keeping your muscles, tendons and joints strong to round you out.  There usually isn't strength on run days and you don't want to move a strength session (involving legs) to long(er) run days or long bike days.

HA!  Wouldn't you know it.  I must have looked at that page 1/2 dozen times or more and skipped that one part.  Brillian.

Thanks, too, for the info on the second question.  That's what I was leaning towards, but wasn't quite certain.  And I doubt I will be moving any of the workouts.  At least I won't try to since I know they have a specific design in mind.

Thanks again.  Like I said, this site is so good I quite the other one I belonged to.

Cheers and see you around the boards.

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