25-04-2010, 09:28 AM
Ok thanks TheEd - I am prepared to commit to this so I'll fit the rest of my training around the Sub45 min running plan. Re Spin classes I do them at high cadence (~100rpm) and about avg 80% max HR - I use them more as speed/maintenance sessions they can sometimes be hard from a HR/lactic build-up perspective but don't seem to take alot out of my legs as I rarely feel sore afterwards. I can back them off if I don't feel great on the day.
So I'll start Tuesday following the sub 45min plan exactly for the first two quality sessions (all run sessions are in the morning) with the following additions as the balance of my tri training:
Tues (Day 1): PM Light weights + Evening Swim
Wed (2) : PM Spin class
Thu (3): Evening swim
Fri (4): PM Spin class
Sat (5): Afternoon swim
Sun (6): Long road ride ~3hrs - I'll do the 30 mins easy run after as a brick
Mon (7): Light weights
Tues (8): Evening swim
Wed (9): PM Spin class
I'll give you feedback after the 2k and 1k sessions. I am used to training twice a day/12-15hrs week but I know these sessions are much harder than what I have ever done with running so am prepared to adjust depending on how my body responds. Cheers.
So I'll start Tuesday following the sub 45min plan exactly for the first two quality sessions (all run sessions are in the morning) with the following additions as the balance of my tri training:
Tues (Day 1): PM Light weights + Evening Swim
Wed (2) : PM Spin class
Thu (3): Evening swim
Fri (4): PM Spin class
Sat (5): Afternoon swim
Sun (6): Long road ride ~3hrs - I'll do the 30 mins easy run after as a brick
Mon (7): Light weights
Tues (8): Evening swim
Wed (9): PM Spin class
I'll give you feedback after the 2k and 1k sessions. I am used to training twice a day/12-15hrs week but I know these sessions are much harder than what I have ever done with running so am prepared to adjust depending on how my body responds. Cheers.