For early morning rides the night before is the key part for fueling. Go carb heavy (within reason) and I would try a bit more in the morning. I’ve started doing overnight oats (muesli is a great option too) and those are a great way to get some decent cals in quickly before hopping on the bike. It won’t make that much difference during your ride but helps keep you going post-ride. If you’re not a fan of gels I’ve found fruit to be a great on bike fuel source. Blackberries, bananas, raspberries, etc. Eating a little bit consistently helps a lot. As always caffeine is fantastic for the tougher rides. Important to consider hydration and cooling as well.
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Carson today:
I’m really getting back into the swing of things. Was able to do the full 60 minutes without needing an arsebreak, although doing standing drills probably helped. BUT, Sustained Power Build LV1 is working its magic on me once more…
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I aborted the first attempt in the middle of the first interval as it just didn’t feel right, then came back and tried again this evening. FIrst week after FTP bump, life has been whooping my ass, and it was a few degrees warmer than normal upstairs but this was a pretty rough two hours and I was in an absolute pool of sweat & soaked at the end.
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Yep, it’s a bit of a beast. The first part is routine enough but backing up into the repeated short bursts calls on a fair bit of concentration. Glad that an easy week is in sight after one more SS ride.
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I’m definitely not an experienced runner, but applying hard days hard, easy days easy has been working for me pretty well. I’ve been doing mid-volume TR plans, with harder days on Tuesday, Thursday, and Saturday, and a medium-ish day Sunday. I add runs on the hard/medium days: ride in the morning, run in the afternoon or evening. That way I never come into a hard ride tired from a run, and I don’t compromise my rest/recovery days.
That said, I have zero performance goals as far as running is concerned, so running slowly because I’m tired from intervals that morning is still a win. The triathletes will have better advice if you’re actually trying to, you know, improve 
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Mini McAdie 
Final workout before Rest Week. The fatigue has really built up during this intitial block of Century Specialty. In comparison, I felt like I sailed through Sustained Power Build 
Can’t wait until I can ‘flex’ during a couple of these workouts. It’s death by a thousand cuts…
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Carpathian Peak +3 - first time ever doing 3x20 over/unders for me. Barely go through this but with @bloya89 and the progression we’ve done to get here I managed to gut it out. Feels good (but also exhausting)
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Mount Goode -2. Harder than it should’ve been after yesterdays run.
Got distracted during the extend cooldown/ extra endurance, so today’s revelation is that TrainerRoad adjusts the blue blocks back to 100% when syncing! I normally put my own ramp back down at the end, but like I say, distracted this morning by a WhatsApp and only noticed workout finished when it got very easy!
Club spin tomorrow, as Saturday works better for the family than Sunday this week. Hoping for a flat route!
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1 hour Z2 outside ride , ready to hit Antelope tomorrow !!
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That is legit impressive.
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Wrapped up the over-under progression today. Let’s just say it’ll be a long, loooooooong time before I tackle this one again. Ouch. 3x20 is no joke. Tagged a touch of endurance on the end and called it good. Feeling really good about how well my legs are clearing just under threshold. Stoked with my progress and excited to ramp, after Disaster -1 next weekend of course!
Now for that easy lunch run . . .
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Mad effort lads. I had a couple of easier 20 minute intervals today. Round Bald +3. Still somewhat challenging so soon after my ramp test. Mount Field was on the schedule but I thought I go a bit longer.
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Thanks for throwing these progressions together @trpnhntr! No doubt they contributed A LOT to my progress over the summer.
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My general approach to improving a single discipline in multi-sport is don’t try improving at two disciplines at the same time. If you want your running to improve, take on a run-focus, and vice versa for the cycling. Then you just do maintenance training on the other discipline(s), enough to keep what you’ve got. I’m no coach, so maybe someone else can offer their perspective.
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How do you schedule your running maintenance when you’re doing a cycling focus?
Galena today, as part of SSB 1 mid-volume. Third interval was a chore, but got it done! And it yielded 143 seasonal PRs. That’s what happens when you switch focus from VO2 max to sweet spot 
Repeating this whole week next week before a rest week and an MTB weekend. I’m interested to see if repeating this week’s workouts next week will demonstrate any difference.
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I’d limit intensity and focus on using hard bike days to add easy run miles. Since your goal is maintenance most of your running should really easy.
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That’s the challenge of multi-sport. Generally speaking, I found that I could maintain running with three dedicated run days a week. I could maintain cycling with two dedicate bike days a week, one of those being a longish ride of 3 to 4.5 hours, and the other being a 1-1.5 hr ride with some intensity. To improve on the bike, I’d need at least 3 days, and to improve running I’d need 4-5 days weekly, mostly easy with maybe a single day of intervals or tempo. Key with running was injury avoidance, consistency, and weight management. I’d consider a recovery day as a swim day. I’m a good swimmer, so I can get by with minimal swim training and still place top 10 in my age group for the swim on just a few hours total of swim training in the months leading up to a IM 70.3.
I found that two-a-day training works best when making one of those workouts a 30-minute swim. Combining running and cycling on the same days was never pleasant outside of doing brick workouts. Maybe now it would be more manageable since I am on the trainer and could do a recovery ride later after a run, but back when I was training for events I was riding outside and typically needed to get my ride done early in the morning, making any run after the work day a warm and sluggish affair.
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This is a good point. I come from a running background so doing a recovery run later in the day after a hard bike session never bothered me, sort of a happy place for me really. Everybody is different so it’s important to take background into account when structuring maintenance cycles.
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