At the moment I commute into work and back on the bike, and spend ~45 minutes in the gym (doing strength and core) work 4 nights per week.
This is my "doing no training" level of exercise.
I'd estimate that my FTP (sorry, running fans) is around 260 watts right now and (doing zero running right now) I could probably run a 48 minute 10k if I went out the door right now.
When fit my FTP was probably around 300 watts, and my fastest 5k was just over 20 minutes, fastest HM was 1:45, which I both could have run faster, but also hurt myself when I ran it, if that makes sense?
I was thinking about alternating running one night with cycling the next - so Monday 10k, Tuesday hour of Regents, Wednesday running intervals, Thursday 2x20 on the turbo, Friday commute, Saturday 10k tempo, Sunday 3 hour ride and an hours run.
Do this for a month and retest (FTP on the turbo and HM).
@Dammit
Sooooo, looking at a general "what to do" plan.
At the moment I commute into work and back on the bike, and spend ~45 minutes in the gym (doing strength and core) work 4 nights per week.
This is my "doing no training" level of exercise.
I'd estimate that my FTP (sorry, running fans) is around 260 watts right now and (doing zero running right now) I could probably run a 48 minute 10k if I went out the door right now.
When fit my FTP was probably around 300 watts, and my fastest 5k was just over 20 minutes, fastest HM was 1:45, which I both could have run faster, but also hurt myself when I ran it, if that makes sense?
I was thinking about alternating running one night with cycling the next - so Monday 10k, Tuesday hour of Regents, Wednesday running intervals, Thursday 2x20 on the turbo, Friday commute, Saturday 10k tempo, Sunday 3 hour ride and an hours run.
Do this for a month and retest (FTP on the turbo and HM).