Rob Sabo's Macro
Rich,
finished AC Challenge full 6-29-14 with decent recovery. Hamstring is ok but not fine but not limiting me. The lead in to IM # 1 was hampered by avoidance of true Z4/5 work on bike and run. Had plenty of distance rides but no runs over 16. I did do 5-6 runs per week. I'm finishing a modified week three of transition. Did FTP work Tuesday, 10 mile fast finish rolling run yesterday and a 2 hour ride at .84 IF today that felt better then any ride in months. I'm racing IMMT on 8/17 so I loaded up Adv IM but I want to do more intensity on the bike FTP intervals and Z3 intervals and build the length 3hours this weekend 4 next and 5 hours hilly the week that should be RR#2. 16-18 mile run next week along with 5-6 total runs and then taper. All pending how I'm feeling and trying to get plenty of rest, massages, and all that good recovery stuff. Sound reasonable (in light of all the crazy sh*t we do)?
Comments
No doubt your endurance is there. What about dropping the length of the Sunday ride session and turning it to more of an interval ride, similar your weekday interval session? IOW, if your goal is to bump your FTP a bit, then the best way to do that would be to drop the volume and increase the intensity of one session. Sunday is best for this. And of course you're doing ^this^ on top of the base you've built with your CAC training.
Let me know what you think.