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Is there a trick to balancing decent intensity road biking, and running. I've been doing both in a high volume uber low intensity way for years. But when I turned things up a bit, I seem to develop niggleling injuries constantly.
Dont say rest days. :(
You do need to reduce volume when raising intensity, so yes more rest, but not just rest. You also need to factor in time for active recovery when doing more intensive workouts (recovery rides, stretching sessions etc. should be less than 60 mins, ideally 35-45).
Harder intensity work not only requires longer recovery times, but also it can highlight and/or exacerbate any physiological problems or injuries.
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The Joe Friel guide is that workouts across a week should average about 70% intensity.
e.g. 3 x hour long interval sessions @ 90% plus 3 easy hour recovery sessions @ 50% = 6 hours average @ 70%
There is no generic guide. This is designed to sell books. The only rule of thumb is that you 'should' reduce volume as intensity rises. This is all very well until the athlete enters a period of competition where both the intensity AND volume are at their highest.
Recovery and adaptation times vary quite a lot depending on the individual.
Age, fitness, general health and lifestyle all effect it. Most people neglect muscular fitness in the pursuit of cardiovascular fitness. Most people do the same volume of 'training' all year round irrelelevant of intensity. Most people misunderstand effective active recovery and neglect or do it incorrectly.
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Started back on the trainer today after a couple of months of pretty much commute only cycling due to knee issues. The realisation of how much fitness I've lost so quickly is rather depressing, but I'm hoping it'll not take too long to find my legs again.
I renewed my Trainerroad subscription and did a low intensity session this evening, focusing on form and cadence.
http://www.trainerroad.com/cycling/rides/303714
A riveting post, I know. About as much fun as that turbo session.
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(This is going to sound ironic since I started this thread knowing absolutely nothing about training)
Cardio/respiratory/metabolic fitness goes away quickly but it is also comes back quickly. Dont be depressed, you will be better at this than previous times. Just go easy, progressively increase your workload based on your tolerance. If you feel terrible/full of fatigue, skip cycling for a day here and there or do a light easy spin as active recovery. Over time you can build more and more capacity for workload. Do more and more in a concentrated time frame. Think not about what you can do in the "current" session of riding/training, but more several weeks ahead. Do today what you need to be able to let you do more next week, and more again the week after. -
You do need to reduce volume when raising intensity, so yes more rest, but not just rest. You also need to factor in time for active recovery when doing more intensive workouts (recovery rides, stretching sessions etc. should be less than 60 mins, ideally 35-45).
Harder intensity work not only requires longer recovery times, but also it can highlight and/or exacerbate any physiological problems or injuries.
This makes loads of sense. I havent done much low intensity outdoor rides for a while, as its the stormy season. I'll make sure my easy rides are recovery rides.
My rough weekly plan.
1x 90min 4-a-side touch rugby session - intensive running
1x 90min 5-a-side football - intensive running
1x longish run - easy running
2x turbo sessions - intensive cycling
1x longish cycle - easy cycling
1x gym work out - core strengh, and upper body maintainance.I count the gym session as a leg rest day.
Longer endurance rides will bve possible soon, and will replace turbo time.
Started back on the trainer today after a couple of months of pretty much commute only cycling due to knee issues. The realisation of how much fitness I've lost so quickly is rather depressing, but I'm hoping it'll not take too long to find my legs again.
I renewed my Trainerroad subscription and did a low intensity session this evening, focusing on form and cadence.
http://www.trainerroad.com/cycling/rides/303714
A riveting post, I know. About as much fun as that turbo session.
Get some suffest vids. I really enjoy doing mine. Which is probably deeply twisted of me.
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My rough weekly plan.
1x 90min 4-a-side touch rugby session - intensive running
1x 90min 5-a-side football - intensive running
1x longish run - easy running
2x turbo sessions - intensive cycling
1x longish cycle - easy cycling
1x gym work out - core strengh, and upper body maintainance..
Working 8.30 to 7pm I find with sessions like this it really eats into my pub or sleeping time. On the plus side I'd see less of the wife ....
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SF, don't you have a full-time job, wife, kid/s and a long commute? How do you fit it all in?
My commute is around 2km. I'm usually home by 4.30pm :P
I train everyday. Usually for only 60 - 90 mins. For the most part I fit it in as soon as the kids fall asleep. But the real key is making training fit into my life, and not the reverse. If we visit the in-laws, the family drives, and I run out. Its a nice 12km half of which is on a mountain trail. If we visit the in-laws summer house, I ride the fixed out, its a nice 55km of coastal roads. I hate using the car. Seems madness to cover distance and not train at the same time. What a crazy waste.
The funny thing is. I focus so hard on getting these sessions in. I build them up to be these amazing highlights of my day. Then I find myself lying under a 100kg barbell, or running up a load of steps, thinking 'actually this is a bit shit, what the feck was I excited about'. I'll never learn.
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I was still racing (track and cyclocross) after my first daughter was born. Had a second 4 months ago and I've barely touched my bike since (although hoping that will change in the next couple of weeks).
It is possible to keep fit but you need to adapt to train when it's convenient and you'll likely find that when you do get the chance to do so you make sure the session counts.
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Ah right, I had images of you battling through 5 foot of snow for 20km on your commuter.
I only ask is because I'll also be a Dad in July and I predict my fitness will go downhill.
At least I can watch full stages the tour on paternity leave (yeah right!)
Bugger. You're right. Bear infested forests, and frozen lakes too.
You'll be fine. Like I said. You need to be flexible, and grab opertunities. Before kids I never 'bonked' or had to poo in a hedge. Due to poor planing of a run with regards to eating. Since kids, I've done both on several occasions.
These days I rarely get to run or cycle during the day. Its always after 8pm when my body is fatigued. Its not ideal, but I'm used to it. The hard part after a long day, and little sleep, is taking the first step out the door. I actually lie in the kids bed, and read them a goodnight story, ready dressed in bibs, running tights, or whatever. To help help ease me out.
I get more out of my training now then ever before. The time is more valuble so I train harder. Plus I need the 'me time' and to let off steam that little bit more now.
I was still racing (track and cyclocross) after my first daughter was born. Had a second 4 months ago and I've barely touched my bike since (although hoping that will change in the next couple of weeks).
It is possible to keep fit but you need to adapt to train when it's convenient and you'll likely find that when you do get the chance to do so you make sure the session counts.
Yeah, the second one ties up that spare pair of hands you had. I quit rugby for over a year after our second. Just could'nt commit, and it killed me letting the guys down.
I guess you'll ease into a routine much like you did for the first (assuming you did, as you still sound sane).
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That sounds like I dont involve my kids in my sports. I do of course. FWIW I'm involved in youth training twice a week.
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My second child is coming next Friday (planned c-section) which is handy for the giro bt worrying for the great form I've been enjoying for the last couple of months. I would echo the comments above that you need to grab every opportunity - this s where I really value my fixed-wheel bike, it seems to demand an intense effort in the odd spare hour I have available.
Having kids is what got me into serious cycling in the first place, I didn't want I be fat wheezy dad who couldn't run round with his kids so I packed in the fags and jumped on a bike. I've never actually had the luxury of a child-free training regime. /csb
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This^
...is why I started riding fixed. Tru fax.
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What would be better for me tomorrow?
1) c. 70 minute slightly hilly route (6 laps up and down my local hillock)
2) 10mile TTI don't have the time to do both, and once I've faffed around with driving to the TT and signing on etc the whole process will probably take longer than the hill reps.
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Better as in making me faster :-)
Original question was somewhat frivolous, but given the opportunity for proper discussion:
Background is that I was an adequate cyclist* a couple of years ago doing LDtri but have spent the last 2 years training for and running ultras. In mid April I began training properly on the bike again for the first time since 2010 targeting Challenge Henley (early sept) and Wasdale Half (late sept).
(Somewhat predictably) My feeling since getting back on the bike is that I'm lacking both power and the ability to sustain that power, although my background stamina is good and I feel fine tapping out a steady rhythm on longer rides (when simply being in the saddle becomes the primary issue).
I general I plan to ride twice a week, my last 2 rides being Sunday (108km, 663m elevation, 26.3km/h) and last Monday (60min TT effort with turbo on hardest setting, 35.4km... very disappointing). Otherwise I'm swimming or running every day, mostly interval sets in the pool and spirited (though not flat out) 10km running sessions (c. 4:10/km pace).
I'm pretty sure the TT effort would be more valuable but it's a lot of faff and I'd rather it was twice the length :-).
*for a sleeveless
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Cycling Fitness / Training Advice
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@DFP
Hah, welcome to my world- train really well for a week, have injuries for two weeks that stop me training much at all, then have a week of so-so training, repeat.