Racergirl

Hi, Melanie. I am a Radilogist so I don't have as much time as i would like but this is my training schedulle:
monday: swim(technique:recovery day);
tuesday: bike(strong)followed by a short run early in the morning; swim(12PM); gym(upper body)at night;
Wednesday: run(strong) and swim at night;
thursday: bike(moderate) morning; swim afternoon; and gym(upper body and legs) night;
friday: run(moderate); swim(strong);and high cadence on the trainer; all at night;
saturday: MTB(technical) morning; swim afternoon; long run evening;
Sunday: MTB(endurance/ascents) morning; swim afternoon.

What do you think ? Is there anything you think has to be changed ? If you can i would like to see an example of your week's training schedulle just to compare and know how many hours do you spend on the bike in the _base_ period. Thanks, Luiz.

Post edited by: lfcgatti, at: 2007/02/08 19:39

Hi Luiz,

Well you definitely have an agressive schedule. Here are my thoughts without actually knowing total hours or your planned periodization.

First, one day per week has to be off off. Like Off. No training. With what is likely a very aggressive work schedule you need one day to repair. No swimming on Monday.

Second, I think you may benefit from changing your weekend to one day of a really long ride, with a short run off the bike and the other day a long run, with a technical shorter bike that day. You could still maybe do a swim one of those days, but I would push the volume for the run and bike on the weekend and eliminate one of those swims. For instance, doing your saturday long run first, then a technical mtb ride in the aft with maybe a recovery swim and then on sunday do a longer bike and run off the bike. Frequency for swimming is very good, but not every day will be necessary. Try and get some rides that are 3h plus....they can be done on the road bike. Then also try and get a longer run in, building past 60 minutes by 10% to help you get stronger in the final miles of the run.

Also, changing the total volume and the focus of your efforts during the year is important. Maybe build three weeks and then take a rest, or do one week hard, one easy. Building recovery weeks into your program is as important as building the work. You will burn out if you do too much before resting. As for the "strong" workouts, focus your efforts on different energy systems if you are doing two hard workouts in one day, ideally keeping the quality to only one workout on that day, unless it is a brick meant to be quality, in which case, don't do that stuff until you are getting race fit.

It is hard to tell you exactly what to do... but those are some thoughts on first glance.

Sound all right?

Thank you very much. Best season for you .

Mel, when you say a 3h plus ride, this has to be in a plain course or can be with ascents and descents ? I'm asking this because i'm training to XTerra Brazil, which has lots of long ascents and i use to train the ascents on sunday, between 3 and 4 h ride, but of course when i'm descending my heart rate falls, is this a problem ? Can i ask you just one more question ? Is there a problem do the weights ( legs ) at the end of a day which i ride in the morning and i run in the afternoon, both between 60 and 70% of my max heart rate ? Thanks, your answers are helping me a lot.

I think your long ride should include hills. No problem that your heart rate falls, that is the race you are training for, a more inconsistent effort. It is good to train descents with an elevated heart rate.

I think if you are riding and running, you will probably be fatigued and have done some damage to your muscles. To then add weights to the end of that day is not impossible but may be difficult to recover from. If you find you feel okay to train again the next day after that you are probably fine. For me, I find that working hard on my bike and running and swimming does not leave any time to then go and break down more muscle in the gym. I build all of my strength on the bike.

Is this the best answer? I don't know. For me, leg weights do not fit in my program. It may be different for you. I do strength work for my upper body and core and that is it.

So, I don't know whether your weights are working or not. If you are recovering, you can do them. If not, you would probably want to eliminate the weights first, rather than lose frequency for bike and run training.

Ciao Mel

Thanks, great answer. I think this is exactly what i'll do: weights for upper body and core exercises. thank you very much.