|
YOU HAVE TWO WORKOUTS AGAIN TODAY. FOR WORKOUT 1, DO A 90-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR): Today should be Sunday, so (we hope!) it shouldn't be a problem to schedule both these workouts into your day. One of the key principles of the SERIOUS system is periodization. You will notice that for three weeks the total time you spend training increases, while during the fourth week the volume drops slightly. In other words, there's a gradual increase in training stress, followed by a period of reduced training, to make sure your body adapts to the training and your fitness level improves. For a detailed explanation of periodization, see advanced training books for endurance athletes (published by Human Kinetics: http://www.humankinetics.com/Products/showproduct.hk?productid=PSLE0644&associate=1 ). Take some time between this bike ride and the run in Workout 2. FOR WORKOUT 2, DO AN ENDURANCE (EN) RUN FOR 35 MINUTES AT LEVEL 2 INTENSITY (70-75% of MHR): During the first 5-10 minutes of your run, gradually work up to level 2 intensity. The intensity of EN workouts is where most of us train most of the time. The problem with that is that it doesn't develop the aerobic and fat metabolism systems as effectively as OD training, and it also doesn't prepare your body for going fast the way IN or UP training does. You'll use EN training now to get used to moving a little faster. As your training progresses you'll use this type of training primarily to warm up for higher-intensity workouts. EN sessions and how to do them are described in detail in advanced training books for endurance athletes.
|
Shopping:
(what is this?)