Adjusting your week

Just a quick post to give examples of how you can adjust your week to fit all sessions and maintain your energy levels and motivation!

Bike at the moment has 3 sessions:

  1. Time trial, alternating each week with big gear or easy ride option
  2. VO2 intervals
  3. Long ride

Critical above for longer distance racing is the long ride, the time trials and the VO2 intervals. You may choose on alternate weeks to do the big gear session or the easy recovery ride. If you’re racing standard distance, the long ride is the least critical, so you should aim to do the time trial, VO2 and the alternate weeks big gear session, then go shorter and easier at the weekend if fatigued.

Run also has 3 sessions:

  1. VO2 intervals
  2. 200m intervals
  3. Long run

Similar to above, for longer distances, long run and VO2 are critical, the 200m intervals less so (but still important). For standard distance, VO2 and 200m intervals key, go shorter and easier on the long run if fatigued.

Examples of how your week might look for longer distance:

Monday: Swim
Tuesday: Bike TT followed by a brick run, jog 10 mins and complete 200m intervals fast and fluid
Wednesday: Swim
Thursday: Bike VO2 intervals
Friday: Swim / Run VO2 intervals
Saturday: Ride long – go easy after 2 hard days
Sunday: Run long – go easy, after a hard week!

If you’re racing standard distance you don’t need to go as long at weekends, so could do as follows:

Monday: Swim
Tuesday: Bike TT followed by a brick run, jog 10 mins and complete 200m intervals fast and fluid
Wednesday: Swim
Thursday: Bike VO2 intervals
Friday: Swim / Run 60-90 mins easy
Saturday: Ride long
Sunday: Run VO2 intervals

Racing at the weekend?

As per previous posts, racing can really take a great deal out of you, so expect it to be a full week before you recover. The higher intensity sessions will be very difficult so you may need to avoid those.

IMPORTANT: Don’t be afraid of losing fitness, the race is a huge training stress. A typical week might look like this:

Monday: Swim EASY
Tuesday: Bike 60-90 minutes easy
Wednesday: Swim NORMAL / 30 minutes easy jog
Thursday: Bike 60-90 minutes easy
Friday: Swim NORMAL / Run 45 minutes easy to include 10X200m relaxed and fluid (not maximal!!)
Saturday: Ride long (back to normal)
Sunday: Run long (back to normal)

It’s key now that you avoid burnout and lethargy. Training + races can be a huge training stress!!

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