24-04-2010, 11:32 AM
Ed thanks for the quick response. My swim sessions are not too hard - they are currently for maintenance and mainly focusing on technique and keeping speed/feel and I do them alone. I usually warm up easy with about 15mins of drills, then about 20mins of 10 X 100m sets/10s rest at about 70-80%HR, then cool down with 15 mins of drills again. I do usually go quite hard on the cycle sessions and also do a 10 - 20 minute brick run after each cycle session.
Other info:
- My max HR is 188bpm
- My average HR for bike and running races tends to be around 155-160bpm. I don't like redlining too much (i.e. I have low pain tolerance!) and I'm guessing my lactate threshold is close to 160bpm.
Also I meant to say start the program on Wednesday (rather than Tuesday) before as my current long run and most of my races fall on a Sunday. I completely agree with you about not doing double quality sessions on the same day as I have learnt from experience to maintain consistency in training and avoid injury. I have the option to switch around my Wed, Thu and Fri schedules to avoid doing a hard spin class on the same day as a quality run day. My run and swim sessions are pretty flexible in general as I do them on my own.
Appreciate your thoughts!
Cheers
Other info:
- My max HR is 188bpm
- My average HR for bike and running races tends to be around 155-160bpm. I don't like redlining too much (i.e. I have low pain tolerance!) and I'm guessing my lactate threshold is close to 160bpm.
Also I meant to say start the program on Wednesday (rather than Tuesday) before as my current long run and most of my races fall on a Sunday. I completely agree with you about not doing double quality sessions on the same day as I have learnt from experience to maintain consistency in training and avoid injury. I have the option to switch around my Wed, Thu and Fri schedules to avoid doing a hard spin class on the same day as a quality run day. My run and swim sessions are pretty flexible in general as I do them on my own.
Appreciate your thoughts!
Cheers