Highlights of the last fortnight and transition to build phase

The week after I completed my longer 'Run to Work' (3hr+) and Peak District cycle (6hr+) sessions I opted for lower volume but an increase in intensity. The week of the 23rd March included both a time trial in the pool (200m/400m) and the Club's short duathlon race (5km run + 20km cycle + 3km run). Times were as follows:

400m swim time trial: 6:50
200m swim time trial: 3:17

Club Short Duathlon
5km Run: 21:46
T1 + 20km Bike: 34:32
T2 + 3km Run: 12:30

Total 1:08:48

Last week (the last of the base period) was supposed to be another high volume week (above 12 hours). I started well with 2 cycle commutes and an extra swim although 'fell at the last fence' and only managed a short one hour run yesterday (rather than the planned 2:30) - had some family commitments (Mother's Day). My total volume for the week was a respectable 11.5 hours.

It is amazing that my base has now been completed (18 weeks of mostly aerobic activity - building up the volume). This week I have entered the 'Build' phase where the volume drops a little and the emphasis is more on quality than quantity. A greater number of sessions will be focused on speed and strength work, albeit it should be a gradual introduction rather than a dramatic shift. Initially this means no more than one interval session per week for each discipline and ideally I should aim to complete two of these on the same day - so for example a tempo run in the morning and a turbo bike set in the evening and more bike-run brick sessions. That way at least initially two rather than three days are anaerobic, helping me to adjust to the higher intensity training.

I will continue to include one long distance session each week but a 2-2.5 hour cycle or 1.5 hour run will be sufficient. Now is the time to enter a few local races and include some testing sessions. It is advisable to include one rest day and training volume is likely to be 8-10 hours rather than 10-14 hours. If possible swim sessions should be increased to 3x a week with some higher intensity and pace control thrown in.

My plan for this week is as follows:

Mon: Club swim (1:00)
Tue: Bike - interval set (8 mins hard - RPE 8/10; 2 mins easy); Easy bike commute home (total 2:30)
Wed: Club swim (1:30)
Thu: Run - tempo test (0:45) + Bike - power set on turbo (0:45)
Fri: Rest day
Sat: Club Swim (1:00) + optional easy ride
Sun: Run - Z1-2 with some hills Z3-4 (1:30)

A minimum of 9 hours plus some stretching / strength work (not listed above). Let's see how the old boy does!