Morning Ride/Afternoon Run

Today was a double workout with a morning CompuTrainer ride followed by an afternoon interval run.

Bike Workout

Warm Up: ~20' @ 185 watts (Avg)
Main Set: 6-8 x 3’ @ 20>10 below; RI 2’
Cool Down: none

This was a rather easy workout. The goal was to establish baseline fitness and get my body adapted to and ready for more intense workouts to come. This new training plan attempts to do "more with less" in that the focus is on higher intensity and lower volume at the beginning of the training season. The idea is to build speed in the early season and then adapt the training to become more specific to the longer endurance demands of the Ironman as the season progresses. Hopefully, this means I'll be able to go faster for longer periods of time than I did in my first Ironman.

Run Workout

Warm up: 15-20' - gradually increase pace w/ do "primer intervals" of 20-60" at faster pace to warm up the legs
Main Set: 9-12 x 1’30” (RI 45”) done as L1 L1 L2 and repeat, where L1=6-7 RPE, L2 = 7-8 RPE and L3 = 8-8.5 RPE
Cool Down: 5' at RPE 6

This workout follows a similar plan as the bike workout. The idea is to get used to short bursts of speed and then gradually extend the sustained efforts during the intervals while reducing the rest intervals. Hopefully, this will translate into an ability to sustain higher efforts and faster paces for longer periods of time.