markracher asked:
Hello Sami congratulations on a great 2011 season you must be over the moon. I have read your great write up on how you have trained for this year and I'm very interested in knowing more , like what kind of training session you do on the run training and do u always on the long bikes just go steady or is there intervals in that session with under IMRP -IMRP-OVER IMRP . I think you should do another blog to go into a bit more detail in the sessions you have been doing and some of your test sessio
Thanks! Yes, very happy with this year.
Maybe I’ll write more about the work-outs later. As far as my “long” bike rides go, they are mostly social time with my wife during the weekend and the pace is ~Z1-2 i.e. easy/recovery pace and the stimulus comes from distance (4-5hrs once a week). I do all the intensity on a trainer, typically twice a week. Closer to a big race, I might take an hour of the 4hr ride to do 2-3 intervals (10-20min each) of that sort (below-at-above target race power). Running workouts follow the same pattern: 1-2 interval sessions on treadmill or trails, then a long run (70-90min) during the weekend with my wife…rarely pushing the pace above from conversational.
