Doug's OS question's Micro
I have been doing strength training 3 times per week up until this week, I have been trying to get to Yoga twice per week as well. I want to continue strength training for at least another month and then have a maintenance plan for the rest of the season.
I also have groups of folks that do work outs on specific days:
Masters Swimming M, W, F
Group Bike Rides T, W, Th, Sa
Group Runs M, Th, Sa
Yoga Tues, F
Is there a way to re-arrange the workouts on the schedule so that I can do most of them with other folks? It is kind of important that Yoga remain in Tuesday as well.
Thanks,
Doug
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Comments
Mon - Masters
Tues - Group Ride
Wed - Your personal interval run.
Thu - Group Ride
Fri - Masters, Yoga
Sat - Group Ride, Your personal brick run.
Sun - Your personal long run.
This has you doing most of your runs on your own. I don't want you to double down with a hard bike and a hard run on the same day right now; that's a bit much this early in the year...but you can stick to your plan and get 75% of the workouts in with your group!
Thanks for the reply, but I am not sure I was clear enough on what I want. Let me try again :-)
Yes I am doing the Out Season plan.
Yoga (Yoga for athletes) on Tuesday's at 6:15 pm is something my wife and I do together and it is the only evening that she can get to a class with me that she enjoys.
I have been lifting with a personal trainer on Tuesday mornings as well as Sunday's by myself with the workout assigned. I felt that my body was becoming unbalanced and have fought with plantar factitious over the past two seasons. First the right foot and then the left. Right now I am doing okay and not having an issue in either foot. My trainer has been working on my Glutes and Hamstrings quite a bit to balance with my quads. We also have been working on upper body and core as well. I want to continue this at least until the end of February if possible and then have some sort of weekly maintenance as I do not want to lose the gains I have made this winter.
I am usually sore after the lifting on Tuesday's. I maybe able to get the lifting days changed or skip the trainer, but right now I want the trainer it is helping.
My running needs the most attention as it is my poorest leg. Would it make sense to replace part of the plan with the weight training or should I try to squeeze it in with the plan you suggested above. I just feel like I am trying to get too much done.
How does this sound, is it enough bike?
M - Swim / Lift
Tu - Run / Yoga
W - Bike
Th - Run
Fr - Swim / Lift
Sa - Bike
Su - Run
Thanks,
Doug
You are right, everything is too much...and we still need, even with a revised schedule, room to just "take a day off" if needed.
I think your plan is perfect...do the Tuesday bike on Wed, the Wed run on Tues...Thursday is a bonus run (just not too hard!) and the weekend as planned.
I think your focus on keeping balanced with strength / glutes / etc is great, and I want you to keep that up...maybe work with your trainer to cut back the weight / resistance element and maybe use balance / body weight / bosu ball, etc, to make it more challenging...if we can keep that goodness without the soreness, I think we'll have found a great middle ground.
How does that sound?
I have a question about the power bike zones. I did my initial test after being off the bike for about 3 months. The zones calculated were:
1 = 0-111
2 = 111-119
3 = 127-135
4 = 151-159
5 = 175-190
Last night's bike workout was to be 7 x 1.5' (1.5') @ VO2/Zone5/Very Hard, to me that would mean holding power between 175 & 190W. However, that was too easy and my sets were 200W, 212W, 217W, 208W, 216W, 211W and 230W. Those powers were do-able and I possibly could have done a little more.
The previous bike workout was 2 x 12' (4') @ 95-100%/Zone4/Hard. To me that would mean holding a power at 151-159W. For those sessions I did 161 & 168W without too much trouble. I am guessing that a couple of weeks on the bike have brought me back to a more normal riding level.
So my question is, should I adjust my power zones by 23% or so? Or, if not what do you suggest. I want to make the most of my time on the trainer since I don't really like the trainer :-).
Thanks,
Doug
Patrick,
Are you sure +10W is enough? Over the weekend some folks and I went on 50 mile flat loop. My average power for the entire ride was 160W. I did my 3 sets (8' @ Z4 hard, (2') 10" (Z4 Hard) (2') after about a 5 mile and did the last 8' (Z4 Hard) during the last 10 miles of the ride. I was dropping the group and wanted to ride with them as it was very windy. For all three of these "intervals" I was holding power at around 235W. I just want to get the most out of the off-season here :-).
Thanks,
Doug