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GF bike plan

cgres123cgres123
in General Training Discussions

OS completed, GF bike week 1 I'm hacking this plan that looks like this,

Monday VO2 Run about 5 miles

Tue Bike plan as outlined on my trainer 25 miles + or -

Wednesday Tempo Run about 5 miles

Thursday Bike plan as outlined on my trainer 25 miles + or -

Friday Long Run between 10 and 13 miles

Saturday Long ride outside using plan as outline plus volume

Sunday off.

This is what I'm looking at as a hack. Anybody have a recommendation to this?

Comments

  • Gordon CherwoniakGordon Cherwoniak

    David,

    What's your focus right now? Duathlons or running?

    Typically the GFP have at least 4 runs not sure you want to try to work in a 4th run? Perhaps this is to avoid back to back running days?  I find when I get it right the back to back helps my durability and gets the run mileage up say another 45-60 minute run. 

    I just don't remember where the runs were placed exactly in the GFP. 

    Gordon

  • cgres123cgres123
    Gordon,

    Duathlons is my focus this season.

    I am hacking the plan, using it for guidance vs. making up my own plan. I don't want to run 4 days just three and bike 3 days as well. I'm following run less run faster plan via the book and EN GF plan for the bike therefore is the hack. So I'm putting this out here asking if anyone else sees a problem or has an idea of a better plan.

    Thx, David
  • atasicatasic

    Dave, that kind of back to back work of every day either hard bike or hard run would kill me, but than I am 42. You must be a young stud. Even duathlon as a focus, I have rarely seen hard days stacked up like that. Sorry I cannot provide more guidance, this just jumps out at me. If you have history of doing work like that, go for it. I am sure, somebody with more experience here will chime in soon.

    I do like that one full day off. Depending on how you recover it may do the trick, for me there would have to be one more no legs day somewhere with that kind of intensity. 

    I hope you will be posting your work somewhere here that we can watch you progress. Enjoy.

  • morpheusmorpheus
    I agree with AT.

    Speaking as a fellow hacker, one who has studied The EN Philosophy as much as The EN Schedule....If I were drawing that week up, I'd put some kind of ez active recovery day in between some of those tougher workouts (in addition to the Off Sunday). Active Recovery -> the kind that makes you feel guilty when you're finished.

    And, I'd put a little more time in between the Long Run (with Tempo intervals) Friday and the Long Bike (with FTP work) Saturdays.

    Hey, you asked!

    image
  • cgres123cgres123
    @ AT, your correct it is Saturday and I'm fried. I'm 56 not 42 and a MOP to BOP guy with more balls than brains... so my post.



    @ CH, Damn right I asked and I appreciate the feedback let it rip.



    Since this is leading up to a marathon in November, I thought to get used to running at least 20 miles a week before I begin the training for that event starting in July.



    The duathlons are just drop in races along the way. I'm toying with the idea of a HIM/ that is a Duo 5k run 56 bike 13.2 run in September.



    Keep the suggestions coming.
  • Peter GreaggPeter Greagg

    Hey David

    Don't be "that guy" who cooks himself with too much intensity. (That was the story of my season just finished.)

    I had a thought about if you want to add more than the recommended intensity/work than EN recommends — you don't have to conform to the tyranny of a week structure. You could alternate sessions (say mid-week) with a bike session one week and a run session the following week. Rinse and repeat.

    This could give you a plan half way between an EN plan and your hack.

    Just a thought.

     

    Cheers

    Peter

  • cgres123cgres123
    @ Peter good point mate. I was thinking perhaps along with that thought, not to workout to a 7 day a week training schedule. Maybe 3 on one off for recovery at 56 recovery is key. This is going to be quite an experiment.

    Thx
  • PinaPina
    Just remember that it's not about how hard you train, it's how well you recover from hard training. Something I've been doing is having early am workouts one day and later pm workouts the next to have more recovery time, up to 36 hrs this way.
  • cgres123cgres123
    Thx Sukhi that is a good idea too however my job prevents that as I work 2PM to about 1130PM , by that time I'm beat and just FEED. SO the load is to heavy and I need to adjust. Last week I tried,
    Monday VO2 Run
    Tue VO2 Bike
    Wed off
    Thurs Tempo Run
    Fri Bike
    Sat long run
    Sunday off... this week is 3 bikes 2 runs. So I have a flip flop plan. What do you think?
  • PinaPina
    David, Flip/Floping is great. THe plan looks pretty good, I'd also pass it by RnP.

    Personally I get greater returns by focusing on FTP and threshold runs for the first part of FC and then transition into adding more VO2max work during the last few weeks with less FTP/Threshold work. I also focus on a lot of run drills and form while running, A, B, C's. Be sure to add some threshold work into your long run or just (-) split the run. No need to make that long run too long either, I never went over 90 mins.

    I'm assuming your Friday bike is FTP intervals?
  • cgres123cgres123
    @ Sukhi Yes on the Friday being FTP. No time is ever wasted no run ever ran without a pace and or plan same for the bike. However the long run will be on the longer side of 1h 30min as I want the time on my legs to get some longer miles in. If I had a 58 Vdot I could be off my feet earlier but only bring a 40 to the table image
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