Run/Bike workout order | 80/20 Endurance

Run/Bike workout order

Viewing 7 posts - 1 through 7 (of 7 total)
  • Author
    Posts
  • #16021
    Bstarr
    Participant

    Probably asked and answered somewhere here before, but does the order of doing bike and run workouts throughout the week matter.

    My current Oly tri plan began with ‘weekend’ (I’ve adjusted to Fri-Sat with Sunday off due to preference and Saturday race day) ordered with Run first then Bike. Halfway through the order has now changed and put the bike workout ahead of the run workout. This makes completing bike workouts on a Friday impossible this time of year.

    Is their a specific reason for the order change?

    #16022
    David Warden
    Keymaster

    Bstarr,

    It’s deliberate. Early in the General phase of the program, we want you to develop new run fitness on fresh legs, so the run goes first. In the Specific phase of the plan, we need to match the demands of race day, which is run after the bike.

    It’s not essential, but recommend. You’ll want several workouts where you run after the bike under your belt so that you are prepared at the event.

    David

    #16035
    Bstarr
    Participant

    Thanks David.

    I can understand this, but I thought that was the benefit of brick workouts. Is the benefit the same even though you have 22 hours rest in between workouts?

    #16048
    David Warden
    Keymaster

    Can you re-phrase this question?

    #16050
    Bstarr
    Participant

    Sure.

    Since I oft times find myself structuring my workouts around life, I’m curious how much of an importance there is to the specificity of the workout order.

    The HIM level 1 plan I’ll start in a couple months has several brick workouts. That seems to me what you’re getting at with your original answer. You need to have several workouts throughout your plan where you run directly after the bike just as in race conditions. My layman’s thoughts are that when you put nearly a full day’s rest between the two, you’re not really simulating the demands of raceday. Are you saying that even with the rest, the legs are still fatigued therefore there’s still a meaningful benefit to switching to the bike-run order?

    #16059
    David Warden
    Keymaster

    Ah, OK, I think we’re connected now on one question, but still disconnected on another. Let me see if I can summarize:

    – The same-day run-then-bike workouts in the first half of the plan are to ensure you are gaining new run fitness on fresh legs. If you always run after the bike for 20 weeks, you’ll minimum your run improvements.

    – The same-day bike-then-run in the latter half of the plan are formal “bricks” designed to simulate racing, and occur about once a week.

    – The switch of run before bike to bike before run on sequential and separate days is motivated by slightly different means, but influenced by the same need of specificity. 20+ hours is enough time to recover in that it is no longer a “brick” workout, but still the recommended order.

    The order of workouts in the plans is “ideal”, but what is ideal? No one can perform the plan exactly as written, and if you need to keep the order that way it appears in the first half of the plan, that is just fine.

    David

    #16086
    Bstarr
    Participant

    Thank you David.

    Though I try to stick to plans as much as possible, I do shuffle things around some, well, just because that’s what I need to do.

    It’s good to understand exactly how doing so impacts the overall effectiveness of the plan.

Viewing 7 posts - 1 through 7 (of 7 total)
  • You must be logged in to reply to this topic.

You have races.

We have plans.

 

 

- Access to all 80/20 plans

- TrainingPeaks Premium

- Workout Library

- 80/20 Endurance Book

 

30 day money back guarentee

Unlock your full potential

with our subscriptions