Matt Limbert Micro Forum
Coach Patrick, I am in week 3 of the Advanced OS plan. I will not be able to run on Sat or Sun due to the snow. The footing is terrible and my gym is closed - so treadmill is not an option. My scheduled workouts are:
Sat: BIKE 75 min WU: 10-15' @ 70-75%/Zone2/Steady' MS1:15-20' at "Best Effort", then 5' Easy. See notes for details. MS2: OPTIONAL: another "Best Effort" set, if you feel up for it. MS3: Remainder @ 80-85%/Zone3/Mod-Hard.
Sat RUN: 50 Min MS: Steady run as MP/Z2/Steady out, HMP/Z3/Mod-Hard back. Coach Notes: Your choice to do this as a brick right off the bike or to wait later in the day.
SUN RUN: 70 Min MS: 3 miles @ TRP/MidPoint of Z1-Z2/Steady, then 2 x 1 mile (4') @ TP/Zone4/Hard or best effort. Remainder of run is @ MP/Z2/Steady. Coach Notes: This is your ÒhardÓ long run, including some quality Threshold / Zone Four work. Run as best you can given the zones listed; if you can't hit the numbers then just do the best you can! Do not exceed 13 miles in any single session here.
What else do you need to know about my training history and what do you recommend? Thanks, Matt
Comments
I would have you double down with another ABP ride tomorrow...so warm up like 20 to 30 minutes, then dial in 85% FTP...and do that in intervals. I start with 10' then I do 5' easy, and repeat. 4 x 10/5 is an hour....and that's a great session for you.
Let's not forget you'll be shoveling too, etc, so your fitness will be taxed even if you don't run.
Now stay safe down there!!!