Doing the long run mid-week and the long bike on the weekend is a Much Better Idea.
Here’s what happens if you do your long bike on Saturday and your long run on Sunday:
- Your Sunday run consists of poor quality, slow, painful miles. You’re too tired to maintain form or run at anything above “easy” pace.
- Your Sunday afternoon is wasted. You’re too tired to be of any use to your family. You lie on the couch all day making grumpy Twitter posts.
- You can’t do any training on Monday (and your Tuesday, and even Wednesday training, is probably affected). We don’t train in a 7-day “vacuum”–fitness and fatigue carries over from day to day, and week to week.
- You lose fitness and your quality of life decreases. You cannot accumulate as much Training Stress (TSS) due to the slow weekend running and the days off early in the week.
On the other hand, if you do your long run on Wednesday or Thursday (Tuesday is OK too I guess), and your long bike on Saturday or Sunday:
- You can do your long run with better form at a faster pace. You gain fitness and skill.
- You have *both* weekend days for riding, or the ability to take one weekend day away from training and spend time with your family.
- You can train on Monday and Tuesday with minimal recovery concerns. You can set yourself up for a quality mid-week long run, while elegantly recovering your training load numbers after your well-executed (but relatively low impact) weekend.
- You gain fitness and your quality of life increases. You accumulate more TSS, are not imbalanced heading into the next week, and have the flexibility to take care of your More Important Commitments on the weekend as well.
A lot of athletes are very attached to the idea of smushing their huge workouts all on the same weekend. They even take issue with the above points I made:
- “Well, doing the long ride on Saturday and the long run on Sunday is useful preparation for ‘running on tired legs.’” They always say that–”running on tired legs.” First of all, this statement implies that it’s necessary to practice running on tired legs. I’m not sure if this is true. Just as practicing poor technique while swimming is a waste of time, practicing crappy running only leads to more crappy running on race day. At any rate, especially for Ironman training, there’s no preparation for the fatigue felt in the legs after 130 miles of racing. Unless, of course, you do an Ironman in your training. (Which is Another Bad Idea.)
- “I don’t have time during the week to do a long run. I can only train for an hour in the mornings!” Putting aside the fact that even a 90 minute long run is more than adequate for most triathletes racing most distances (and many athletes can find an extra 30 minutes on a single weekday morning), the long run is not more important than regular run frequency and accumulating run time at race speed (5-10k pace). An athlete will gain *more* fitness with four quality 1 hour runs during the week, including perhaps 60 minutes of good speed work, along with a mid-length weekend run, than doing 2 or 3 runs of less than an hour during the week, and then a long, slow, sloppy run on Sunday. If finding 90 consecutive minutes to run during the week is simply not possible, I would still think twice before cramming a 3+ hour bike and a 90+ minute run on two consecutive days.
A smart “key workout” weekly schedule might be as follows:
- Monday: key swim
- Tuesday:
- Wednesday: long run
- Thursday:
- Friday:
- Saturday: long bike, 2-5 mile “brick” or transition run
- Sunday: 2nd longest (or just a tempo) bike, 2nd longest (or just a tempo) run
Of course, there are always exceptions. Athletes training specifically for a multi-day event, such as Triple T or Ultraman, need to build race simulation weekends into their schedule. Athletes for whom the long bike and run isn’t actually that long (for example, coming off an injury) can do both the long bike and run on the weekend. Athletes for whom weekday workouts come at an unjustifiable life cost (for example, working a double shift during the week, or those for whom they simply can’t find more than 45-60 minutes to train on weekdays) can overbook their weekends if they want, because that’s their only option.
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