"How to" for workouts

Unknown

New member (HIM plan) and I have a few questions about how to approach some of the workouts:

Running:  should the Monday interval workouts (progressively longer intervals) be done on a track? a treadmill? out on the road/trail? doesn't matter?  The same for the Thursday run:  hilly, flat, combination, trail, doesn't matter?

Bike:  30/30's (which I sickly enjoy) are certainly easier on the trainer but the Saturday FTP "intervals" - should they also be a trainer workout to hold constant power?  hill repeats? Finding a good stretch of flattish land to hold these longer intervals without encountering some type of hill or multiple rollers is tough but three hours on the trainer is mentally tough too.

Is there anymore testing during the HIM plan - or is my FTP/pace my FTP/pace?

Thanks

Keith Wick

As far as running goes, i usually try to keep most of the TP runs on flat land. Anything that is LRP, MP or HMP is where I'm game for hills or whatever the road brings me. However, given this I also do a semi-adjustment for RPE to make sure that I don't accidentally do a 15' IP session because I'm trying to keep my HMP on a 5% grade (ex. not real numbers here). Trail runs can get more tricky depending on the difficulty of your trail.

With the bike, try to get outside as much as possible at this time of year because that is where you race. I agree that it's hard sometimes given traffic, stoplights etc., but what you can do is adjust the intervals so that your trying to fit in the total time at FTP that is indicated in the workout. if you have to shorten the intervals a little, then take shorter rest intervals. for the 30/30's, i find it much too hard to do those short intervals. i usually will just do 2'/2' rather than 4 x 30/30.

there are periodic tests in the HIM plan. don't worry, they will pop up. these are usually a little bit easier weeks (if you consider FTP and vdot tests easy).

jburbatt

FWIW for the long intervals on the weekend rides I know there are plenty of us that just add up the time and try to make sure that overall in the ride we hit that number, regardless of how it happens. Usually the culprit is stoplights, etc. that you run into when out riding. Do not do a three hour ride on your trainer. Get out there and have fun and do the work, but don't be a slave to the specific setup of times, you can make it work to what's around you.

As for the runs, definitely follow the advice of Keith! If in doubt with running I err on the side of slower based on conditions since running is definitely where you can hurt yourself by overdoing it.

You'll test shortly before the end of your HIM plan to set your final paces for the race.

Welcome to EN!

jjurado410

Another question if I may...and I'm sure its been asked before and I just can't find it. But today I was able to finish the prescribed swim workout - warmup/main sets/cool down in 40 minutes. The schedule said 60 min for the ~1800m total. Should I just easy swim the remaining time if I finish that fast?

Cary Blanco

James,



No, you didn't finish too fast (or too slow).



You can pretty much ignore the times on the swim workouts, they use a "super-fuzzy swim math algorithm" that doesn't really apply to actual life situations. Just do the sets as prescribed and you'll be fine.

Joe Matchette

James - the times are there only because some Type-A triathletes demand to know how long a workout should be. YOu can ignore it. Bottomline -- do the work. Move on with life.