Just started adding bit of running to my cycle training and thinking of getting GPS watch to save me taking my phone when I run. Any recommendations? Been looking at garmin forerunner 10, 15 or 25. Doesn’t seem much difference in terms of function except 15 and 25 track steps etc during day which is irrelevant to me as only wear it for running and 25 sync automatically with phone instead of having to plug it into a PC (which doesn’t bother me)…have I missed anything or shall I just go cheap and get 2nd hand forerunner 10???
I use an Apple Watch 2.
You could do a lot worse than just doing this. A cheap 2nd hand GPS watch will track all the basics for you and if you do decide that you want more data at a later date may well have a resale value of not much less than you’ll pay for one.
Never mind - just bought second hand Forerunner 210 for a grand total of…£10
Happy days!
That’ll do nicely!!
One other quick thought around this - I do tend to agree that any plan that reduces volume to include more intensity probably doesn’t sit well with triathlon training. The risk of injury is high.
However I could potentially see something like this possibly working if any paces are based off triathlon run times rather than pure running ability. That might be one way of getting the benefits of this type of programme while reducing some of the pitfalls. I’d still be cautious though.
For the plan I noted, pacing is based off a 5k race (or equivalent effort) for what I’m doing which is 5k and 10k road runs and Sprint/Standard duathlon.
They are quite cautious with their approach and they do say this isn’t for people off the couch.
They do comment on triathlon, but honestly I don’t recall specially what they said (there is a lot of q and a in the book).
After some advice on brick workouts. I’m new to this stuff as just started duathalon training.
Tomorrow planning on doing 45 min TR workout then steady 15 min run. How lomg is ‘ok’ between getting off bike and starting running? Time to quickly change shoes and change shorts? Less than 5 mins, more like 2 mins. Does that still keep most of the benefits or is idea more change shoes and 30 secs later your off?
Cheers!
I chimed in earlier with some requests for ideas but didn’t get much traction. I’ve still been researching and trying to find the best fit for myself with integrating daily runs into my TR calendar.
Does anyone have any opinions on adding a daily run (heart rate in the Z3/Aerobic for ~1 hr or ~5 miles, depending on the route) into the Mid or High Volume Sustained Power Build plan?
- Can I replace the “easy days” (Andrews, Brasstown, Collins, Pettit) with just the run above?
- If that’s not advisable, should I reduce the daily run intensity to something more like Z2/Easy to accommodate both?
I have no real goals around running except for the mental health qualities that I reap when I run regularly. I also enjoy the time with my canine running partner and it seems to be beneficial for him as well. I want to stick as closely to a TR plan’s “key workouts” as I can as I race XC and Short Track MTB, a full season of Cyclocross, and a few other Road and Gravel-ish events here and there.
I am also a Whoop user, so I have a pretty good idea of what amount of work is “too much” based on HRV.
Thanks!
I’d be hesitant about doing runs with high vol., low or mid volume I’d say go.for it, but take runs steady
I can’t speak to HV plans, but given how much the TR guys talk about the compliance numbers being rather low, I’d be willing to bet they, and most others, would recommend not replacing your recovery rides with moderate intensity runs. Perhaps this would be better suited to do with the Mid Vol plan… And if you do decide to go this route I would suggest starting with the z2/Easy runs to see how it might impact your cycling.
As you noted, you don’t really have running goals other than a general health benefits. And if you’re primarily goal is cycling I would limit activity that could potentially have a negative impact.
Where are you now? Are we talking about going from no running to adding a daily 1 hour run?
While running is good for overall aerobic fitness, cycling is required for good overall cycling fitness, so canning any of the bike workouts may not give you the results you want. There’s a reason pro triathletes are only about 5 w/kg while a pure cyclist is 5.5-6. Running daily is a lot of TSS, and will always eat in to your bike time or recovery time. So if you’re trying to be an ironman, sure daily running should work out, but will limit your fitness gains for cycling.
1 hour z3 runs are almost always too much unless you’re deep in a marathon prep.
I can’t speak to HV plans, but given how much the TR guys talk about the compliance numbers being rather low, I’d be willing to bet they, and most others, would recommend not replacing your recovery rides with moderate intensity runs. Perhaps this would be better suited to do with the Mid Vol plan… And if you do decide to go this route I would suggest starting with the z2/Easy runs to see how it might impact your cycling.
I gotcha. I have to think back to the last time I attempted the HV Short Power Build plan, I didn’t adhere to it very well now that I remember correctly.
I may just play it safe and attempt the Mid Volume (which starts next week on my calendar) and Z2 runs. I’ll update the results here.
I can bang out Z3 5 milers/hour long runs without issue at this point. I just run steady and watch my general HR zone, that’s all for me. Usually, I take my dog and we stop to sniff stuff a lot. I do not run as consistently as I’d like because I haven’t gotten a plan together and I hate just “flying blind” or just going out and messing around willy-nilly.
I forgot to mention - I do have one running goal for the year, the Hood to Coast Relay, which I’ve done before and isn’t super challenging if you run even semi-regularly.
Yeah, I would almost certainly not attempt the full high volume plan with regular running. I’d do the “key” workouts and the “easier” days would be just a run.
If you’re just moving into structured running, I would take the average number of runs per week you’ve done for the last four weeks and use that as a base volume.
Say that’s 35km and 4 runs per week. I would convert that to essentially 5km/7days per week. Then I would add in variation, some 2/3km days, some 7/8km days. That might be fine for flat routes, then gradually increase volume 3 or 4 km per week.
…But why run everyday? We all know fitness gains come from recovery.
Still using your historic average as a base I think you’d be better looking at a TR tri plan, or a Macmillan Run plan.
You can do whatever you want… but it all depends on what your goals are and if you’re willing to compromise on outcomes. If the priority is riding then running everyday, that will compromise some of the gains you might have made without the running. But that might be a choice you’re willing to make and that’s fine if you get value from the running.
It is possible to combine running with the High Volume plans and is something I do but it’s taken a good few years of building overall training volume and a lot of mistakes along the way! I wouldn’t recommend starting out with that programme.
Whatever you do - and the idea of using a ‘base’ running level and dividing it throughout the week is a good one - ease into it. It’s much easier to add things in because you are able to than to over reach and have to dial things back.
Hey guys, Ive kept up my streak of at least 1 mile a day and have done a couple of weekend 5k’s with a PR of 21:30. Anyway, Ive been having some foot discomfort on the bike this year and Im wondering if its linked to my running streak. Before this year Ive always been quite comfortable on shoes as long as I periodically wiggled my toes!
In the past I could have my shoes (Shimano RC7) fairly snug and feel fine. Over the course of a long ride I might let out 1 or 2 clicks of the BOA, but now I feel like I have to keep things pretty loose or I get numbness and hotspots right over the cleat.
I run in merrel’s, not the most minimal, but definitely Im the direction and Im a midfoot strider. Is this new pain just from beating up my feet? Thoughts?
Besides a brief three month running stint in 2016, I started real run training in July 2018. I thought I’d throw my progress up here for fun as an average joe with no history of endurance training.
It’s been a pretty rocky road so far but my heart rate is dropping while my pace increases, so I gotta be happy about that. Short term goals are to keep chopping 10-15sec off my average pace each month and gradually increase mileage to 80-100 miles per month. I have a 70.3 end of August where I’d love to go sub 2 hour on the run. I’m targeting a stand alone half in October as well with a sub 1:40 goal.
Had my first major running ‘niggle’… Calf has a serious trigger point that I didn’t work out after my last long run and tightened up on me this morning. Previously doing an easy effort run has allowed me to just work them out after completing the run. Made an appointment with the massage therapist for thursday afternoon. Will probably not do the planned threshold run this week, just go easy and hopefully get in some good work when I go for a trail run on Sunday.
First Xterra for the season is June 2, hoping this can be resolved by then. Most of the other times I’ve had a few discomforts, they have been resolved in a few days.