This week was kind a tough week for me as my coach has decided to take advantage of off season/pre season and applied block training for us. There are many definitions of block training on the internet and honestly, it is the first time that I applied block training week to my schedule. I used to think that I could be a better cyclist, swimmer or runner, but as I try to do all of them in one week (also i have to go to a job and take care of my family!), I did not want to skip a session on any of these sports. I used to think about doing it before, but I had the feeling that I will not be able to successful at it.
The first week has started with a bike-focused week. I aimed to increase my aerobic capacity and bike strength during these sessions. I did all of these sessions on a trainer
Weekly Summary
Monday
Introduction workout and I had 1 hour interval
20 min warm up
4* (30 sec max, 1 min recovery)
20* (30 sec super max, 30 sec recovery)
14 min cool down.
I was a good exercise as my HR has reached to 180s during the super max sessions.
Tuesday
Hill repeats.
10 min warm up
6*(6 min hard, 4 min easy)
10 min cool down
Wednesday
1 hour active recovery ride
Thursday
Interval
20 min warm up,
2*(4*1 min max 2 min easy, 10 min hard=race pace)
10 min cool down
Friday
1 hour active recovery
Saturday
It was supposed to be a 3 hours of cycling followed by a 45 minutes running, but it was raining heavily so
30 min warm up
2*(30 min hard) 5 min recovery
10 min warm up
Sunday
15km of running followed by a 2km of recovery swimming.
I only didn't go to pool on Sunday as the pool was closed.
Now, while writing this post, I feel a lot better and I don't think I lost much both on running and swimming.
I feel like I have overloaded my cycling muscles and I am ready for harder sessions.
Tomorrow, run focused block training will start. Let's see how it will go.