Advertise on Bikeforums.net



User Tag List

Results 1 to 4 of 4
  1. #1
    Senior Member sabazel's Avatar
    Join Date
    Apr 2010
    Posts
    179
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Opinions on training schedule, please! Running/Riding

    Hey BFers. I'm trying to rebuild my running base while at the same time getting fitter on the bike. Running I don't care about getting faster/better, I just want a slow steady base built up for the fall/winter, when I will transition into more running.

    20 miles a week for running is my goal.

    I work M, W, F, from 10-7, Saturdays 9-6, Tuesdays 10-5, Fridays and Sundays off.

    Here is a tentative schedule:

    M: Off

    T: AM Jog of 3.5
    PM B+ group ride at 6pm, 35-40 miles at 19-21 ave (though this will get faster/longer over the summer)

    W: AM Easy spin of 20/25 miles
    PM jog of 3.5

    Th: AM laps/intervals 30 miles or so

    F: AM Long run (10-14 miles)
    PM I lead a beginner C ride (15mph ave) at 6pm for 25 miles or so

    Sat: AM Sustained effort ride of 25/30 miles (solo 18mph ave hopefully)

    Sunday: This is my day for a looong bike ride, length more important than speed (60-100 miles)

    Too much? Do I have things spaced out evenly enough that with proper nutrition and fueling I can make this happen? I feel like Friday may be too much before Saturday and Sunday, but then again, it's not like I'm running fast at ALL (10/11 minute mile).

    Thoughts/Help appreciated!!
    "What is a Tiagra? Is that like a Liger?"

  2. #2
    Twincities MN kuan's Avatar
    Join Date
    May 2005
    Location
    Salsa, Cannondale, Surly.
    Posts
    2,527
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Your long run is way too long.

    If it were me I would jog 30 minutes 2x week for the first week.

    Keep the minutes the same and up it to 3x week for the second week.

    Third week increase the distance to 4 miles 3x week.

    Fourth week keep the distance at 4 miles 2x week and one 6 mile run.

    And so on. Increase distance, frequency, or intensity, but one at a time each week.

  3. #3
    Senior Member
    Join Date
    Mar 2010
    Location
    Dallas, TX
    My Bikes
    Specialized Allez
    Posts
    208
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    My opinion, 2 workouts a day is a lot, only having 1 day off isn't enough, and the long run is too long. If you're already in really good shape then it could work on paper, but could it really work as something sustainable in real life? Where you work, are tired, have errands to run, people to see, etc...i'm not sure. Depending on your fitness level something like this might be more of a goal to work toward instead of something to start immediately. Even at a slow pace, you're going to be putting strain on your joints, muscles, etc. and they will need to recover. The people i know that run in the morning (5am) and bike after work usually do their biking on a trainer just because they find it quicker and more convenient, they also go to bed at 9pm...but with proper nutrition and rest i do think it is doable, you might try it for a week and then find yourself tweaking it for the next week.
    2008 Bike MS Sam's Club, Hotter'n Hell 100, 2009 Bike MS Sam's Club, Collin Classic, Hotter'n Hell 100, 2010 Bike MS Sam's Club, Hotter'n Hell 100, LiveSTRONG Challenge

  4. #4
    Senior Member Tall Cool One's Avatar
    Join Date
    Oct 2009
    Posts
    144
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Find a good duathlon training program. I would say the fine folks on the triathlon board or any multi-sport board from other sites can lead you to one.
    2010 Cannondale CAAD9 5 63cm Charcoal Gray
    Crank Compact 50/34 Rear Cogs 12-27
    Handlebars Kore ROAD 6031
    Bar Wrap Profile Design Shock Wrap
    Pedals Speedplay Zero Cro Moly
    Seatpost Thomson Elite 410mm
    Computer/Cadence Sensor Garmin Forerunner 305
    Bottle Cages Specialized Rib Cage Pro Road
    Headlight ViewPoint Flare 5 LED
    Taillight ViewPoint Flashpoint Ultra

    "Hey, let's be careful out there."
    -Sergeant Phil Esterhaus
    Hill Street Blues

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •