A week in 'training'

[mlocke]

A normal week in ‘training’

I don’t really train like others who actively try to achieve goals on turbos, rollers, chaingangs & Powermetres but I do have a routine that I have settled into which slowly evolves.

Would appreciate comments, suggestions and or ridicule from those with more experience / expertise than myself.

Monday:
Commute 12miles each way, pretty flat into London averaging around 14 – 16mph

Plan to include a 4 mile steady jog at lunch from next week (target time around 30 mins)

Tuesday:
Commute 12miles each way, pretty flat into London averaging around 14 – 16mph

Swim – Currently doing 20 lengths of 33.33m pool in sets (8x2 & 1 x4) then do half hour lesson on technique

Wednesday:
Commute 12miles each way, pretty flat into London averaging around 14 – 16mph

4 mile run including around 1 mile intervals between lampposts around 30 metres apart – rest of this done at steady tempo

Pilates class at the clubroom in Evening

Thursday:
Commute 12miles each way, pretty flat into London averaging around 14 – 16mph

Swim again (as above)

Friday:
Day off

Saturday:
Club run – around 55 – 65 miles in 19 which average just over 19.5mph. I am adding weight to my bike (I think 3 kilos so far of ankle weights to make this harder as opposed to moving up to a faster group, I was thinking of adding similar weight again in about a month)

Sunday:
Swim again around 26 lengths of 33.33m pool in sets of 2 (trying to increase this ASAP)

The commute can be weather and mood orientated but rarely drops below 3 day a week and nearly never do 5 days

My main target this year has to be learning to swim so that I can complete the Sprint London Tri on 1st Aug hence the reason why I do three sessions a week.

I plan to race at Palace again from April onwards and would like to do better than last year but I am really using this as additional speed training for the triathlon

So this generally add up to:

- 130miles on the bike
- 8 miles running
- 2,000metres swimming and two lessons

[Snoop Doug]

Interesting. Speaking as a kwalified sport's psychologist my feedback is:

Only Jessies take Fridays off, where's your commitment?

I see no cake.....?

There you go, that'll be £100 please

[Ivor]

Locky, looks pretty good to me. (apart from the weights on bike thing! that's just nutty!)

Similar sort of thing here, just don't seem to find time for turbo sessions and DIY has been getting in the way of club runs so far this year. so I try and do my training during my commute. Finally got around to getting the TT's lined up to do this year, very late start compared to last year.

Generally:
Ride in at least twice a week (22miles each way), hope to start doing both ways regularly as summer gets here.
Days not riding all the way in, "sprint" in on folding bike (4miles each way).
Run at least 5 four mile sessions. Either lunch or evening.
Try and squeeze as much riding in over the weekend as I can in between family, DIY and work started getting a few tough mountain bike rides in too.

So currently in a typical week:
20 miles running.
about 100 miles on the bike.
no swimming.
no days off.
cake.
curry.

[Snoop Doug]

[quote="Ivor"]no days off. cake.

[Toks]

[quote="mlocke"]
Saturday:
Club run – around 55 – 65 miles in 19 which average just over 19.5mph. I am adding weight to my bike (I think 3 kilos so far of ankle weights to make this harder as opposed to moving up to a faster group, I was thinking of adding similar weight again in about a month)

[Ivor]

[quote="Toks"]Do Tritahlon bike races require you to wear ankle weights? I certainly haven't heard about this ruling at Palace All you're doing is putting in the same effort with ankle weights on and probably riding slower. Worse still you're teaching your body to adapt to training wearing ankle weight when its not a requirement of your targetted events.Not Good Take the ankle weights off dude and ride the bike faster

[Toks]

[quote="Ivor"][
I like to think I'm getting similar training, commuting with a laptop, armfulls of magazines and a book or two. oh and a change of clothes.... the road bike feels super fast after that at the weekend!

[quote="mlocke"]Saturday:
Club run – around 55 – 65 miles in 19 which average just over 19.5mph. I am adding weight to my bike (I think 3 kilos so far of ankle weights to make this harder as opposed to moving up to a faster group, I was thinking of adding similar weight again in about a month)

[-Adam-]

Training should be harder than racing.

Currently I look forward to the weekends for a bit of rest, in the form of an easy pre-race ride plus a race. Easy.

[Ian A4size]

try and give up the black socks as well

[Andrew G]

Get white socks first as Mr.M says. It's all easy from then on in.
Sounds like a reasonable workout although I wouldn't bother with weights on your ankles, either go in a faster group, or if you want to do some specific strength work do some big gear work, but take it carefully to start with and build up to harder gears progressively.
What is all this running stuff, madness.

[Marek]

Are you doing the commute on a mountain bike, if not, why are you going so slowly. I would have thought that maybe mid week you should think about hammering the commute to add a bit more bike intensity to your workouts. I would probably start doing that now as this is the time that you should be upping your speed.

Cheers

Marek...

p.s. good luck with the swimming

[-Adam-]

No ankle weights.

No running, unless being chased by lions or tigers and the like.

And yes, the procurement of white socks is key. And they should not be any of this ankle high rubbish, they should be getting to know the bottom of your calf muscles. Oh and it should go without saying, your legs should be clean shaven, and at least a little tanned. Without these things, you will never be a good rider.

[huw williams]

[quote="mlocke"]A normal week in ‘training’
Would appreciate comments, suggestions and or ridicule from those with more experience / expertise than myself.

[huw williams]

[quote="-Adam-"] No running