TRAINING

[luka]

Hi matt, since you are my favorite and I follow you every day in the forum, and it seams to be that you are bretts favorite too, I for some reason trust you and feel like I know you for years, thats why I resent register for the forum, so I can chat with you.
For safety reasons in december where I live, Its better if I go on a mountain bike Is it good training? can I do my cycling sessions on it?

[Matthieu O’Halloran - "M@"]

Hey luka thanx for your kind words

Yes mountain biking is a great alternative when the weather turns for the worst.
Its a good way to work on your handling skills and see places that tri-bikes never go!

One tip, is to do all your longer rides on the mountain bike outside.
And the shorter faster workouts on the indoor trainer to guaranty good quality!

That way you somewhat get the best of both worlds 
And be very ready for next season!

[luka]

hope its ok, to ask one thousand questions I have: I am building my training upon 5 things: strength, speed, time trial, race cadence, long,plus 2 to 3 days core training. These first questions for the strength part.
I do this set one time a week: 40x100 every 2 with paddles and band descending 1 to 5, should i shrink the interval or its ok?
1 time a week: up a hill 13km long 8% there is a 1km up there wich is 6% there I will turn during 1 hour race cadence, down the hill, put on my running shoes, I have a 2.5km hilly course wich 1.250 is uphill, will do 4 uphills hard and then down hill, should I ride longer on the 1km and do more 1.250 uphills running?,
And these question as a bonus:
I will do a brick 3bike steady I am trying to build the pace to half IM pace and then 2 hours in the treadmill in a set wich includes uphills and flats, this steady trying to build the pace to half IM pace. What do you think?
Matt hope these questions are ok, I want to become a real pro, I am trying, I have made thousands of mistakes but I am trying to make it right, If I could be consistent sure I will acomplish.thanks

[Matthieu O’Halloran - "M@"]

Hey luka thanx for your interest!
You seem very ambitious.
But do understand, theres a discretion aspect I must obey, on our public forum...

Okay 40x100m is a great set.
Cant go wrong there!

Your 1st brick sounds pretty good strenght work.
Add in a very long warm up before tackling at 13km uphill.
4x2.5km is good enuff run off the bike, with time, increase the intensity.

Your 2nd brick, play a bit more with it.
1 week focus on a good bike and then a minor run.
The other week focus on a very good run, but with a minor bike before hand.

The piece of your training that you did not mention.
Is the active recovery!
A very slow/easy session that allows your body to absorve the work done.

My favorite, is an easy sunday night swim.
Because thats when I start the following week.
It opens my body and stretches my lungs without any impact or stress!

Edit: Initially wrote too much.

[luka]

THANKS MATT, I am trying to build a shape good enough so I could race in a descent form, I train with my husband wich supervised my training and helps with the coaching, he paces me on the bike and the run, he used to be a pro cyclist, he told me that until I am not fast enough dont go and race , so we will do races locally, wich go from sprint, aquatlons, duathlons, olimpic distance, half ironman, half marathons and running races, and he will see how I improve during our sessions, wish we could speak on the internet, when tired lots of swimming and easy riding, thanks for the advice.
Should I build a long ride up to the 8 or 10 hours? or build speed on 5 to six hour long ride?

[Keegan Williams - "kiwiman"]

8-10hr ride?
Your second option looks like the better plan

I am sure Matt will agree

[luka]

Perfect!

[Matthieu O’Halloran - "M@"]

Agreed!