Season Planning

After a more flexible two week holiday training schedule, it’s time to nail down the training skeleton for the early season.

The few weeks around Christmas, without consistent access to a good bike and nursing an IT band on the run, my training philosophy was simply to get some decent work in when I could. But heading back into my routine, it’s also time to lay out my key workouts up through planned early season races at Kinetic Half and Rock Hall Olympic.

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While still playing it by ear with my running, being sensitive to my IT band, I began by laying out a decently intensive schedule of indoor cycling workouts. After about 8 weeks of a base phase of Sweet Spot training (85-90% FTP), January begins a build phase. Most of the weeks are roughly structured with mid-week rides of a VO2 workout and a Sweet Spot or threshold workout.

The running schedule, though tentative for the early weeks, consists of mid-week threshold or tempo run, and a repetition or interval run. The weekends almost always include a long run, often including a tempo segment as well.

The latter mid-week workout, the repetition or interval workout, is going to start in the early weeks with roughly one-minute long reps at 4:40-5:00 pace with decent rest. Eventually the repetitions get a little longer, before morphing into shorter-rest, longer intervals at closer to 5K pace.

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