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Posted By: gordo
Date: Thursday, 2 August 2007, at 11:43 a.m.
If you had a look at my blog last week then you will have seen that I posted a run week. Within that week, you'll see that I had two back-to-back run days (T/W & Sa/Su) that gave me specific overload.
This past week, we used a similar thing with our cycling...
T -- 4 hrs flat
W -- 5 hrs hills then 1 hr flat
F -- 2:30 hills then 1:15 flat
Sa -- 7:30 gently rolling
Today we completed a similar thing with our swimming... Wed (5500 scm) then Thurs (4750m open water).
This is a technique that Bobby uses with his runners and Mark recommended to me in my training. The nice thing about hitting it for only two days is that you can maintain the quality of the sessions. If you try to hit it for 3+ days then the quality of at least one of the sessions gets pretty weak.
This technique can be used for all athletes... run 45 min Day 1 PM // run 45 min Day 2 AM is an example that I'll use early season. It is a far safer way to extend distance/duration than going super long.
I also like to place the more challenging session second -- if possible.
This week we didn't exit the water. So there was no HR spike from going vertical on the beach.
All three stroke breathing. Non-drafting.
LAP // TIME // AVG // MAX
1 // 12:44 // 104 // 115
2 // 12:34 // 125 // 134
3 // 12:38 // 136 // 143
4 // 12:30 // 147 // 153
5 // 12:36 // 152 // 157
AVG = 133 bpm (pretty meaningless relative to the workout)
MAX = 157 bpm
Fully rested, I would be able to do a ton of damage to myself. Some pretty Clear Feedback here.
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