So I'm trying something new to get my legs moving after a hard bike - Speed intervals
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ccabrales posted 8 weeks ago.
I'd classify myself as a beginner but wouldn't you want to run outside?
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jhudalla posted 8 weeks ago.
Well, this way I can have better control over my intervals. But yeah, my long weekend run is done outside.
Weary is the path that does not challenge.
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trigirltina2 posted 8 weeks ago.
The only reason you run on a treadmill is if you are on a ship. (according to coach). Mileage on a trainer- well that is helping with cadence & climbing & Sprint, however to improve overall get outside. A GREAT way to improve any run is trail work and not on concrete.
You'll get plenty of feed back here.
P.S. I do run a treadmill when it is dark, I have no one to run with and I need too! (I'm not saying don't)
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Ultrarunner posted 8 weeks ago.
"My strategy is to increase my overall running speed/endurance and be able to shake the dead-leg feeling after a long hard effort on the bike."
I think you are on the right track. Let me touch on a few things here...
1.Speed and endurance are two different things and must be approached differently and focused on one at a time. In other words I don't believe that you can increase both with the same workout. That being said, endurance should always come first (base training) then work on speed as you approach your race date. You build endurance by doing long slow (60-75% MHR) workouts, and you build speed by doing short fast (75-90%) workouts. The idea being, if you can do a 7:00 minute mile for 3 miles you can do an 8:30 minute mile for 10 miles or more. I could really turn this into a very long lecture but I'll stop here. If you have specific questions ask and I'll get back to you.
2. As far as getting rid of the dead leg feeling off the bike, just keep doing your brick workouts. When you get off the bike from a long ride, run just long enough to get rid of the feeling, typically 1 to 2 miles. As with anything else your body will become learn how to transition more comfortably. Again, if you have some specific questions ask.
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jhudalla posted 8 weeks ago.
I agree, speed and endurance are seperate beasts. I'm planning on this particular workout to be a high intensity-speed developing session in conjunction with my much longer slower weekend runs, swims, and rides. I basically want to have the endurance to go the iron distance, but to have the power/speed to really kick it hard for the shorter olympic and half distances.
might be wanting the cake and eating it too, but what's the sense in having a cake if you can't eat it?
Weary is the path that does not challenge.
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Ultrarunner posted 8 weeks ago.
Good point about the cake, same goes for brownies and cookies.
Just be mindful of your body and don't break yourself down too much. It looks like your spreading the workouts out OK but they can catch up with you and ruin your long days, trust me I've been there. You are certainly working hard and that is very important. Again just be careful not to overtrain. Remember, sleep is where you reap the benefits from your workouts and get stronger.
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jhudalla posted 8 weeks ago.
Oh for sure. I always get in a good 2-3hr nap after my long sunday ride of 5-7hrs. There's no way a guy could make it through the week otherwise. Saturday are pretty much just laying low and getting school work done.
M-weights (legs core)/swim
Tu-INTENSITY
W-easy bike
Th-INTENSITY/evening easy swim
F-long swim
Sa-long run
Su-long bike
every 3rd week or so I'll take it easy and ease it back
Weary is the path that does not challenge.
Alright so I'm trying out a new method, I don't think it's revolutionary or anything, in fact I believe I read about something similar somewhere. I'm hoping that someone who has far more knowledge and expereince than I can give me some guidance on this....
My strategy is to increase my overall running speed/endurance and be able to shake the dead-leg feeling after a long hard effort on the bike. For the past 2 weeks I've been mixing in sessions (2 per week) where I bike (Lemond stationary trainer typa deal), 10minutes easy warmup, 10 minute hard intervals, with 5 minutes easy spin. I do this for about an hour. Then I switch it to the treadmill where I immediately kick it off at 7mph for 3 minutes, then up to 10 mph for 2 minutes, then back down to 7mph for 3 minutes then up to 10mph for 2 minutes... I continue this for an hour.
So, is this a good method? I've noticed my weekend group rides are about the same, too soon to tell really, but my running has felt easier since when I run outside I don't go nuts every 3 minutes... Just smooth and easy at about a 8/min pace.
My reasoning behind this is I want to train more like I race... aside from the surges... Also I would like to build this up to a 2-3hr bike and a 2-3hr run. I know nutz, at that point it would be a once a week or every other weekend typa special.
Don't hold back, let me know what you REALLY think! :)
Weary is the path that does not challenge.