no they are not , you push 45 cadence on that trainer , you won't get the hrt rate up to high
30 on 30 off is aerobic in nature
8x400 on the run with 400 easy is anaerobic
just as swim
8x100 with lots of rest
they kill long distance aerobic function if done regularly

hi jeff ,
glad you  took the plunge ,as mate you hit the nail right on the head .
subjectivity is a big killer , just as coin what you want to do , rather than what you need to .
we try to keep it affordable , and when you look at what you spend on other components for very little gain , well they can't provide a 30 min improvement no matter what you pay  , this does and it does for most clients , who open their minds .

rest days very important , so don't get caught out there , taper is for dress makers

taper , what a stupid word

the biggest problem , for you , is what is 'i hoped for' you finished ? you got some valuable me time ? you healthier for the experience ?
all a yes ,so my man your in the positive don't stuffit ,cause you think you should be faster , you need a coach , as you have serious time management issues .
but should you want to bumble thru 14 day cycle better than no plan at all .

sums it up , no need for more comment
pantini nails it again

 yep there will be a crew there
cheers

on the 3rd day
cheers

thank you
yes it was a team effort
cheers

 put  what you want here .
but i tell you she be tired after today , she will make it with cuban coffee and think she made it  and left the coffee out !

hi
don't find this too much at all , but we tend to do in hours on bike so if you think the ride gonna take you 6 then its hrs forget the klm
2 hr run no drams at all
cheers

my daughter works full time as a child carer and since she started tendonitis in the wrist is a constant problem , her only respite is voltaren , and holidays
clears up about 2 days before she goes back to work

so true brandon
on the mountain bike training being road based .
i still remember a long long time ago down at the ais in australia , every body on the road team , yes australias best complaining about the mountain bike kid .
turns up 4 times a week  and trashes us , every ride ,  he only rides his mountain bike 3 times a week , we wish the bastard stayed on it more
his name
cadel evans

 grey area of training i refer to
is where the training is neither fast enuff  or slow enuff or at a pace to effect a training  effect .

 the difference between an average coach and a good one sunny boy , is knowing what to say and when not to say it .
jo king