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Questions for Blake and others

Posted By: Paul Kindzia
Date: Tuesday, 19 June 2007, at 6:14 p.m.

I think I am finally comprehending and nailing the "steady" part of working within the relevant range with HR caps as Blake was describing and as Gordo/Mark Allen, etc. are sharing. I'm also recovering well when I stick to my ranges. Per the HR cap rule...one should stay below until it's time to not stay below and then one should go "way above." That's where I am lacking clarity.

Questions for Blake and others:
1) How far out from an IM race should a person start inserting workouts that go "way above" the cap?
2) How often should workouts be done "way above" the cap?
3) If inserting these days, how is it best to fit them in using a "basic week" philosophy?
4) I seem to be blown to bits any time I do anything above and beyond my steady workouts. I'll never make a short course athlete. However, I want to improve my IM times. Are these workouts necessary for IM athletes who are not elites?
5) How far out from an IM race do you stop doing "above cap" workouts?

I just switched to a basic week that KP gave me a while ago after re-arranging my work schedule which is as follows:
Monday - 2 hour bike/1 hour run
Tuesday - Long run (maybe a double run depending on how I'm holding up)
Wednesday - Swim, off on legs
Thursday - 3 hour bike in am/1 hour run pm
Friday - Swim, run
Saturday - Big day on bike with short run to follow
Sunday - Big swim day in am and rest/recover remainder of the weekend. Off on legs.

What days would be best to insert "above cap" workouts and do you guys stick to the Mark Allen rule of 15 to 25 minutes of total work at above cap intensity?

Am I on track or off track?

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