Travel Training Adaptations
I need some help with training over next week. I am in a new position with the State Police and it has me driving 150 total miles each day. I am able to drive while working so I can still get my workouts in. However, I am feeling the that drive in my legs when I workout. I am scheduled to head to NYC on 03/05/15 and be there through 03/11/15. I will be patrolling either Grand Central Station or Penn Station. These will be long hours on my feet. I intend to bring my bike/trainer and set it up in the Hotel room.
As far as after I return, since there is 5 feet of snow outside, I will be on the trainer until sometime in April when I can ride outside again. However, this year I am planning to only ride outside during my long rides and use the trainer during the week for the focus work. I am looking to realistically improve my bike while maintaining the run durability program. I plan to run 5 days a week as listed on page 9 of the long term ironman marathon improvement program.
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Comments
1) While commuting anything you can do BEFORE driving to work is best. That ride is killer on your body. IOW, I'd suggest doing your best to reframe your days so that you were up and working out before the drive and then to bed early at night. Not sure if this is feasible, but my two cents.
2) From 3/5 to to 3/11 I see a bike focus given how much time you'll have on your feet as outlined below. Note I don't see the upside of forcing run durability into the plan for this week...you can get back to it when you return home -- I think trying to force it in here could be a losing proposition.
Thu - Travel Day / Bonus if you get 45' of something in.
Fri - 60' trainer ride, MS is 3 x 10' (2') at 90% FTP.
Sat - 60' trainer ride, MS is 2 x 15' (4') @ 90% FTP.
Sun - 60 to 90' trainer ride, mostly zone 2. Shift and stand for intervals to break things up.
Mon - 60' trainer ride, MS is 3 x 10' (4') @ 95-100% FTP (regular FTP workout from GF plan).
Tues - 60' trainer ride, MS is 2 x 15' (4') @ 90% FTP.
Wed - 60 to 90' trainer ride, mostly zone 2. Shift and stand for intervals to break things up.
3) When you get back and are on the traditional Get Faster plan, I suggest that you add a 60 to 90 minute early Sunday AM spin in Zone 2. This is a warm up for the run set and adds to your weekly ride volume without compromising your other workouts. As you adapt to the layout of the week you might consider adding in some Z3 efforts, but not much more!