I found this one really good especially for us Master rider.
I can’t believe TR didn’t post it up.
Found this too useful, that I couldn’t let it be forgotten.
One thing that was never mentioned in the 2 WO group - is that for running training, typically your long run is bundled into the “hard day” bundle - so someone might have vo2 intervals on Tuesday and Threshold run on Thur and then a 2-3hr run on Saturday. With easy aerobic, recovery runs, or rest on M/W/F/Sun.
The effect of a very long ride has been discussed with the 50% TSS rule greatly impacting Tue/Thur workouts. Yet wasn’t mention once in the podcast as it relates to how most people might train if just doing two hard structured workouts on TR… many are then likely doing 1 or 2 longer rides outside on the weekend.
If someone did a 3-5hr ride Saturday and 2hr Sunday, I suppose that gets you near or bumped out of your ‘3 is best’ group due to high volume?
I’ve been using the 2 hard workout/wk anytime I’ved had a TR plan - lets me have a long run on Saturday and then also a long Ride on Sunday - or just a long Ride on Saturday depending on the training goals.
This has made me change my next season to a 9 day rolling format instead of the ‘traditional’ 7. I feel this will allow me to recover enough to get more intense workouts in. I’m in my 50’s and hovering around 4.3/4.4 watts per kg, I have a goal of hitting 4.5 and hope this change may get me there. Doing the 2 intense workouts per 7 days feels not enough while 3 in 7 days is too much. I’d love to hear any other experiences of using a 9 day plans. It would also be great if TR could offer this as an option but realise this may be a huge undertaking given how a 7 day week is so ingrained!
I took from it that if you’re doing the longer rides bump it down to two Hard workouts per week.
Jonathan said it when training over 10 hour per week, i just took it as if doing longer rides during the weekend to back down the training two hard days.
I will have to have another listen, but have definitely heard the 9 day thing being suggested as an option for masters struggling with/wanting do more intensity and I’m sure he mentions it, albeit briefly. It may be that I’m searching for confirmation as my maths does seem to suggest an increase in overall intensity completed, by basing things on a 9 day week, furthermore I can see how I can make it fit my life!
I think a lot of people focus on 7-day weeks because it makes for easy scheduling for people who work regular/predictable hours, but from a training stimulus standpoint, weeks are obviously an arbitrary measure. A hard workout every other day seems like the correct answer, which would put you at 3.5 hard workouts per week / 7 hard workouts per 2 week period.
the problem with this approach is scheduling more than anything else.
Joe Friel mentions it in his book published in 2015.
I use 10 days cycles for training, it gives me more flexibility. i workout 6-7/10 days (runs,rides and strength).
I started training organically. No set week. I’d just do the next hard workout after I felt recovered which worked out to a harder workout every 3-4 days.