Rob Sabo's Micro 2016
Hey Patrick,
Rich has me going into the Bike focus for April before TOC and starting IM Adv for IMLP. I definitely want a bike focus but I don't want to lose my run durability nor do I want to stop swimming completely. Definitely willing to cut back on the run to ~25 miles/week with a 90 minute long run like in get faster (TRP then Z2 with a little Z3 to finish) and a bunch of 4-6mile TRP runs. I have been swimming three times a week with wetronome concentrating on form 100s/50s, 200/100 and 400s/200s for total MS of 2000 and ready to increase MS and decrease rest intervals. If we have any nice weather I would like to start getting outside to ride longer. I did Hell of Hunterdon and the hilss and gravel flaired my hammy a bit but it doesn't bother me running or biking. How should I set up my week for this month?
Comments
I think a good basic week for you would look like this (edit and repost if you want more feedback).
Mon - Swim only / recover.
Tues - Bike FTP, TRP run (short)
Wed - Swim + TRP run.
Thu - Bike, TRP run (short)
Fri - Swim, Optional TRP run (later in the month after a few weeks to adjust).
Sat - PreBike TRP run (short), Bike FTP (longer as weather permits).
Sun - Bike (I'd keep this one not hard, just steady as a warm up, keep it to 90' max), then 60' TRP run off the bike.
The framework looks good. I'll adjust slightly on weeks that work demands otherwise.
Keep it rolling...