Biking/Running Training Program Do's and Don'ts (Suggestions Please)

[limewave]

It's that time of year, time to start planning for races and training plans for 2011. I'm doing 6 A & B races next year (alternating between bike & running):

3/27 CX Race, 35 miles (A race)
5/14 25k Run (B)
7/09 CX Race, 35 miles (C or B)
9/17 1/2 Marathon (B)
10/9 Chicago Marathon (A)
11/5 CX 30 mile race (A)

I have a friend that put together an excellent running program for me, with the goal of finishing the marathon in 3:55:00. It's a 3x a week program that does take into account training for the bike.

The schedule builds for 3 weeks then has a recovery week. Now, the question is, do I follow the same training pattern for my biking (i.e. build for the same weeks as the running and have the same recovery week) OR do I stagger so that the recovery weeks are different?

This is the first time I've put together a training program like this, so any tips or suggestions would be fantastic! Thank you!

[Tri Girl]

based on what I know of training schedules (well, having developed my own IM training- but that's different, I know), maybe make the peak bike week the week after the peak run week so you're recovering from the run and can put that much extra into the bike. Then maybe make that next week a little step back week from both.
IDK... I might be totally off here. Your race schedule looks great, tho. Good luck with your goals for next year. LOVE that you have a solid marathon training plan with only 3 days a week!

[limewave]

based on what I know of training schedules (well, having developed my own IM training- but that's different, I know), maybe make the peak bike week the week after the peak run week so you're recovering from the run and can put that much extra into the bike. Then maybe make that next week a little step back week from both.
IDK... I might be totally off here. Your race schedule looks great, tho. Good luck with your goals for next year. LOVE that you have a solid marathon training plan with only 3 days a week!

I'm going to give that a try and see how it goes. Thank you!

[roadie gal]

I'm not an expert by any means, but...

My understanding of the recovery week is to let your body recover from the buildup of the previous weeks. So it would be counterproductive to make your recovery week from one sport your hard week for the other. Your body never gets to rest and recover that way. You want to recover from both of them at the same time.

You should probably not do your long bike and run on the same DAYS. Those are best alternated. But the recovery week is for both sports at the same time.

[Tri Girl]

I was kinda thinking the same thing, roadie gal. Just wasn't sure if you should have a hard week with both the run and the bike.
Of course, I'm bringing my own issues into it and I know that when I can't peak with two sports at once (hence why I had to develop my own IM training program).
Maybe peak run, recovery the next week, peak with cycling then recovery the next week???

[limewave]

I'm hoping with the staggered race schedule that I won't need to peak for both at once. I want to keep building fitness for both sports, but I'll focus on running for 2 months before a big race then switch to biking for the next 2 month period before a cx race.

Make sense?

[Catrin]

.....My understanding of the recovery week is to let your body recover from the buildup of the previous weeks. So it would be counterproductive to make your recovery week from one sport your hard week for the other. Your body never gets to rest and recover that way. You want to recover from both of them at the same time.

As a beginner I can't advise on training...

However, I CAN advise on this - just make sure you get enough recovery in so your body can rest and recover. I tried doing different things on different days - thus my poor legs rarely got a real rest. It took that for quite some time - but then pulled both hamstring and quad AND developed tendinitis in the same leg all at the same time. I am still hearing from my physical therapist how he has not seen this before. And my doctor. And my trainer. This is why I got such odd symptoms that had Knotted convinced I had a f***ed up disc. Our bodies will force us to rest if'en we don't allow it to

I know you are much wiser than I, but since the topic came up I thought I would mention it - don't be like me

[Pika]

oh don't get me wrong! It is definitely about the recovery- I just don't buy into the arbitrary 3 week period- definitely rest! but when you need it- you may need it in a week or maybe 5 weeks- my point is that if you had a way to measure your performance regularly like a simple step test you can see when you really need the rest and recovery and when you can continue to build.