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Dan Cioaca's macro thread

Dan CioacaDan Cioaca
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I've read up about the 2016 outseason/durability plan and also listened to the various podcasts about the role of run durability across the ironman season, but I'm wondering how that plays out for weak bikers who are proven strong runners with no durability issues? Cycling has always been my big limiter, with my IM swim and run typically coming in around top 10% of my AG and bike around 25%. If I want to focus on raising my FTP and 4-5 hour power, which could be a season-long endeavor, how can I adapt the run-focused outseason to this goal? Should I replace some run workouts with bikes, combine some runs into a single day to free up a day for biking (easy for me, since distance isn't an issue), or maybe bike on the scheduled off-day?  Any ideas would be much appreciated!

dc

Comments

  • Dan CioacaDan Cioaca
    R&P, any thoughts or comments on this? I understand that run durability is important, but is this a universal one-size-fits-all truth, or is there room for prioritization and customization around that guidance? If there's room for customization, would it be best to add cycling work (maybe make more of the runs bricks), replace some run workouts, or perhaps add the occasional big cycling weekend?
  • Coach RichCoach Rich

    Posted By Dan Cioaca on 14 Nov 2015 05:30 PM


    R&P, any thoughts or comments on this? I understand that run durability is important, but is this a universal one-size-fits-all truth, or is there room for prioritization and customization around that guidance? If there's room for customization, would it be best to add cycling work (maybe make more of the runs bricks), replace some run workouts, or perhaps add the occasional big cycling weekend?

    Hey Dan,

    Sorry I missed this. Back to back travel weekends for IMFL and IMAZ, and a very busy week this week. Anyway...

    I understand what you're saying. If it were me, I'd drop one of the runs, consider duplicating one of the bikes (recommend you duplicate the FTP interval bike) and add time to the Saturday ride but keep that under 2.5-3hrs, especially if you're indoors on a trainer.

    Good luck!

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