Doubles - how do you do yours?

pgibbo

I am currently doing double sessions two or three times a week. Two more so than three. The trend, whether by coincidence or not, is that I usually do doubles of the type:
gym + swim, bike or run;
OR
swim + bike or run.

What are peoples thoughts on doubles? What sort of doubles do folks on here do for triathlon? Also, what sort of intensities should be done on a double day?

If its' a gym + run day I usually do a speed session (hard) for the run.
If it's a swim + run or bike I usually do a zone 2 run or bike or an active recovery run.

Also, I usually do the first session in the mroning and the second in the afternoon or after work. So anywhere between 5 and 8 hours between the two sessions.

I am currently just in the base stage of training but planning to up intensities for the build phases and am wondering how best to utilise my sessions. Cheers.

tunney

Can you do triathlon without doubles or triples?

I used to just avoid having multiple quality (long, fast or strength) in the same day.

pgibbo

tunney wrote: »

Can you do triathlon without doubles or triples?

I used to just avoid having multiple quality (long, fast or strength) in the same day.

LOL...true.

Triples, now there's a scary thought!

Based on what you say above tunney, would you do a long run in the morning and a fast bike in the evening or vice versa?

I assume you mean no multiple long sessions or multiple fast sessions or multiple strength sessions on the same day? Always of a mix of the 3 for different disciplines? Cheers.

RedB

My recent schedule has worked out like this regarding doubles but its more down to having a fixed session in the evening than a super Master Plan

Tues: Lunch Swim + Evening Club Track Session
Wed: Lunch Run + Evening Ex Bike
Thurs: Lunch Run + Evening Club Swim Session

tunney

pgibbo wrote: »

LOL...true.

Triples, now there's a scary thought!

Based on what you say above tunney, would you do a long run in the morning and a fast bike in the evening or vice versa?

Long run in morning == quality session
Fast bike in evening == quality session

So I'd recommend neither of the options for combining both.

pgibbo wrote: »

I assume you mean no multiple long sessions or multiple fast sessions or multiple strength sessions on the same day? Always of a mix of the 3 for different disciplines? Cheers.

What? Does this make sense?

hunnymonster

start by looking at your key sessions for each discipline for me (strong biker, runner but crap swimmer) that is long bike, long run and technique swim so I put them in the diary first.

Usually the long bike has to be a weekend day as it grows to 7:30 hours at the peak of a training cycle. The long run I do on Tuesday to keep it away from the long bike and the technique swim is wednesday as I'm almost always motivated then.

Then I just fit everything else in around the key sessions. At top training, I do 3xbike (1 long, 1 modeate and 1 speed), 3xrun (1 long, 1 moderate and 1 speed) 3x swim (1 pure technique, 1 speed, 1 OW) and 2 weights sessions per week. Keep a rest day (or at very least a reallllllllyyyyyyyy easy day) per week or 10 days.
long bike - min 3 hours max 7.3 hours, try to tack a short run on to the end, even if it's only to the corner and back
moderate bike 90 min - 4 hours
speed bike - hard work for 50-60 min

long run 90 min - 3 hours
moderate run 90 min
speed run - track session

long swim - up to 4 - 5.5 km
other swims are 3-4 km concentrating on different elements

weights sessions (lots of people don't do these at all) not particularly heavy weights that take days to recover from but really concentrate on good form.

pgibbo

tunney wrote: »

Long run in morning == quality session
Fast bike in evening == quality session

So I'd recommend neither of the options for combining both.



What? Does this make sense?

Gotcha, I think. Cheers.

shotgunmcos

hey pgibbo I'd do maybe 3 doubles a week except for recovery weeks and they all happen on swim days. Like the lads said above coupled with a key workout. I'd never have 2 key workouts the same day or 2 intense workouts the same day.

Typical doubles

steady swim am + tempo/track pm
steady swim am + turbo pm
steady run am + tech swim pm
Race am + recovery swim pm

Long cycles or long runs get a day to themselves

tunney

hunnymonster wrote: »

start by looking at your key sessions for each discipline for me (strong biker, runner but crap swimmer) that is long bike, long run and technique swim so I put them in the diary first.

Usually the long bike has to be a weekend day as it grows to 7:30 hours at the peak of a training cycle. The long run I do on Tuesday to keep it away from the long bike and the technique swim is wednesday as I'm almost always motivated then.

Then I just fit everything else in around the key sessions. At top training, I do 3xbike (1 long, 1 modeate and 1 speed), 3xrun (1 long, 1 moderate and 1 speed) 3x swim (1 pure technique, 1 speed, 1 OW) and 2 weights sessions per week. Keep a rest day (or at very least a reallllllllyyyyyyyy easy day) per week or 10 days.
long bike - min 3 hours max 7.3 hours, try to tack a short run on to the end, even if it's only to the corner and back
moderate bike 90 min - 4 hours
speed bike - hard work for 50-60 min

long run 90 min - 3 hours
moderate run 90 min
speed run - track session

long swim - up to 4 - 5.5 km
other swims are 3-4 km concentrating on different elements

weights sessions (lots of people don't do these at all) not particularly heavy weights that take days to recover from but really concentrate on good form.

Would love to see:
a) your wattage for a 20 min TT
b) your wattage for a 7:30 ride.

hunnymonster

if you wanna donate a powercrank to me I'd be happy to supply the figures :-) Based on speed and rpe, there wouldn't be a huge difference. I can do the killer hard stuff for about 5 minutes but then fade. for a 30 min cycle I'd have to be comfy so the same as a 7:30 ride. I should run more 5km/10kms and more short TT's to develop endurance but where's the fun in that :-)

tunney

hunnymonster wrote: »

if you wanna donate a powercrank to me I'd be happy to supply the figures :-) Based on speed and rpe, there wouldn't be a huge difference. I can do the killer hard stuff for about 5 minutes but then fade. for a 30 min cycle I'd have to be comfy so the same as a 7:30 ride. I should run more 5km/10kms and more short TT's to develop endurance but where's the fun in that :-)

Sorry what I meant to say I love YOU to see the results of your 20 min TT and 7:30 rides