2012 is well underway for most "sports people". In an effort to make life easy for myself I have done relatively little over the winter and not much more in the spring. A new addition to the family in February really halted my "training", or has it?
Look at the positive side of my situation. I can't get out for 1-2 hour sessions very often, I can get out for 1 hour or so sessions or sit on the dreaded turbo for about an hour. This has led me to devise and follow a proper training program, loosely based on mixing programs by Lance (cycling bits) and trail running magazines. Sessions are led by heart rate (not just turning the out of zone beep off) and I have really concentrated on base level fitness. This is so embarrassing to begin with whilst running, but OK on the turbo.
Do you know what? It works!
Positive observations:
I am not injured, my Achilles is fine
My heart rate at a given speed (say 20mph on bike) is 5-10 bpm less (must give me more reserve for sprints/hills)
Recovery is faster between sessions and muscle tone feels much more defined and less sore
Negatives:
Could do with a few long rides/runs to test myself a bit more and clear the cobwebs
Program so far:
Weeks 1-4
3 base runs each week (approx 12km) with 3 base zone rides on turbo (base = 65-75% MHR)
Weeks 5-8
2-3 runs at 65-82% MHR, still 12km. Turbo sessions include recovery rides, tempo rides (65-82%), 20-30 sec sprints (max effort)
Weeks 9-
Managed a couple long road rides, few max sprints, some slow hills, some big efforts up hills. Always bringing HR back into 65-75% zone. Longer runs when I can, Fartleck style.
I am bringing in more tempo sessions, flat sprints (20-30 secs max) Fartleck sessions on bike and run.
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