decoding the training plan
Hi there,
I was wondering if anyone could decipher this for me pls:
3x5' (5') - this is 3 sets of 5min rides. what does the (5') mean? is that the recovery portion?
Thanks, Eva
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Hi there,
I was wondering if anyone could decipher this for me pls:
3x5' (5') - this is 3 sets of 5min rides. what does the (5') mean? is that the recovery portion?
Thanks, Eva
Comments
Eva,
Please see the "Quick Start Guide" in the right sidebar of your training plan page. All abbreviations and workout-speak are explained there.
As a newbie, I have a couple of questions about the bike and run workout for my first week. I read the "Quick Start Guide" and understand the nomenclature for the 3x5' (5') in the bike workout, but the workout is supposed to be 60' and the MS is only 30', so should I warmup for 15' and cooldown for 15'?
Second question concerning the run workout, what are "strides" in the (5X20" strides) part of the work out? Is that referring to the cadence indicated in italiacs? Also, what rest should be used inbetween the 20 second stride intervals.
Thanks, Craig
For strides, I did a search in the wiki above and came up with this:
Strides - A drill of sorts used to improve running form. Simply run quickly, with good form, for about 30 seconds. Count your left foot strikes during the Stride. Your goal is 45+, yielding a cadence of 90+ rpm. Walk or jog lightly for 45” between each Stride. Strides are about form, not fitness, so don’t worry about pace or heart rate. Take as much rest as you need between each Stride to continue to run with good form.
For workouts, time is usually rounded, so don't try and figure out the math, it will drive you crazy
Coach Rich,
Coach Patrick told me to check out the sample training plan at the right of the page. In order to understand it, I need to read the Quick Start Guide, which I can't open because I'm a trial member. Will you please give me access to quick start guide, so I can check this out? Thank you!
My plan tomorrow says total 60 minutes.
Plan is w/u 15' easy. 4 X30" strides. MS: 2 X1 Mile (4') Hard. WD 5" easy
In Jerry language...warm up for 15 minutes...do the the 4 strides for 30 seconds each...do the main set of two 1 mile repeats...run for an additional amount of time to get to the goal of 60 minutes.
Is that right?
Yup. But the only thing you really *have* to do is the 2x1 mile repeats. All else is optional. Total time is a suggestion, a guide, the main training effect comes from the intervals.
Jerry, if you get a chance to do a 5K race in the next couple of weeks, then you can use that time to set your interval work efforts. You don't need a pace watch, any old watch that shows interval times will do. E.g., you do your 5K, go to the data tool page (under Training>Training Tools> Data tools, above), enter your time for the 5K, and then follow the instructions to get your paces. It will show a pace for, say, Z4, which you can then use as your pace for those miles. It's a *little* bit slower than your mile pace for a 10K. Then your training dose will be a little more precise than using RPE. It will help you avoid overcookingyourself - as you get fitter, your RPE will have you going faster and faster, yet your muscles may not be ready to handle that increased speed, so you become progressively fatigued over the weeks of the training plan.