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Burkie's Macro

DolittleDolittle
in Coaching Forum 🧢

Hi 

I am looking for advice regarding the weeks structure and how I can restructure it to best meet my needs/current routine. I am new to the area I live in and the Tri Club is an important social outlet so I am keen to incorporate some of their sessions in my week.

Monday is Run Day (Sunday on Plan) I do a run with my local tri club which I am keen to keep up as a social outlet. I go with the A Group and the run profile roughly lines up with the Sunday run on the plan (if maybe a little faster).

Sunday there a group ride with the local tri club - again I would like to keep doing this as a social outlet. Its a fairly relaxed pace 2-3hr ride. I was thinking of including the higher intensity work from the plan on the trainer when I return from this and do the brick run then?

Tue Wed or Thurs would be best for the off days as these days are busiest work wise.

So maybe;

Mon Run day (Sun on program)

Tue Legs off Core day (Mon on program)

Wed Bike & Run (Tue on Prog)

Thurs Legs off Core day (Fri on program)

Friday Bike & Run (Thurs on program)

Sat Run (Wed on program)

Sun Bike with club and run (Sat on program) Because I am out for a few hours before I do them should I modify Sundays intervals of just go with it and see how I get on for a few weeks?

Thanks

 

 

 

  

Comments

  • Coach RichCoach Rich

    All looks good, I don't really have any changes/recommendations for you, other than to say that a 2-3hr relaxed Sunday ride isn't a great use of your time right now...though I totally get the social aspect of it. Is there any way that you could turn it into something more spirited? Get people to do the EN prescribed intervals, or some flavor of that, within the ride? 

    Am asking because a 2-3hrs easy ride in the OS on the weekend really won't do anything to make you faster. Or rather, it won't be nearly as effective as the intervals would be. And I'd rather have you add those to an existing ride vs putting your bike on a trainer after you've already done 2-3hrs outside. That's not a very efficient use of your time either. 

  • DolittleDolittle

    Thanks Rich,

    Point taken, I will stick with the plan and leave the club rides for the moment.

    What is your view on doing a 5 mile or 10 k race every second week or so and substituting one of the weekday runs for this?

  • Coach RichCoach Rich

    Posted By Ian Burke on 11 Dec 2014 01:53 AM

    Thanks Rich,

    Point taken, I will stick with the plan and leave the club rides for the moment.

    What is your view on doing a 5 mile or 10 k race every second week or so and substituting one of the weekday runs for this?

    That's fine. Recommend you do the race in place of what's in your training plan for the weekend and not make any changes to your weekday workouts. 

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