Week Commencing: 6 July 26

Choose Day👇

I’m very wary this whole schedule may need ripping up depending how you feel after your epic bike ride. So don’t read too much into what I’ve put here. Let’s wait and see how you feel, have a discussion and then change up the schedule. Then we can get into a solid routine from the following week onwards.

Coach Simon🍊

113 POINTS TARGET

119 Points

MONDAY

cycling

120 Mins Cycling

12 PTS

rest-day

Rest Day

0 PTS

Today we decided to cycle from Munich to Dachau. It ended up being about two hours of very easy riding, more like an active recovery ride. I’m feeling really good.
Sometimes they say when you’ve done a really big activity it’s good to have a bit of a wind down, rather than just a sudden stop, so a good idea this, and glad it was nice and easy today. Well done Gianluigi,

Coach Simon 🍊
12 Points

TUESDAY

rest-day

Rest Day

0 PTS

WEDNESDAY

pett-xc

60 Mins Run

18 PTS

  • Z2
Yesterday I spent 10 hours on the train travelling home after the bike trip. My legs were stiff and my muscles felt really tight. I decided to go to my 60-minute social run anyway, and it actually went really well. It was a great way to loosen my legs up, and now I’m feeling physically very good.
That’s great to hear. To be honest most of my aches and pains come from sitting at my computer desk for too long. So I always find, even on days when I do ache, getting out for a run can really help. Glad you felt strong here.

Coach Simon 🍊
20 Points

THURSDAY

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sam-serpent

150 Mins

45 PTS

  • Z2
As I won’t be able to ride on Sunday because I’m without my bike (I’ve come up to our mountain house for a few days), I decided to replace the session with a 150-minute trail run. On the climbs I was almost always hiking, trying to keep the effort around RPE 4. On the descents I ran very easily, keeping the effort at around RPE 1–2 so I wouldn’t overload my leg muscles. I paid close attention to how my body felt and relied a little less on heart rate, as I’m at altitude here. I started at around 1,500 m and climbed to almost 2,500 m, so it’s only natural that my heart rate was slightly higher than usual. I felt really good throughout the session and was very aware of my body and how it was responding. For nutrition, I had one gel and drank about half a litre of water.
Great work Gianluigi, I don’t mind the switch, the main thing is we keep an eye on those pts and they stay in the right level. You executed it really well though. For a run like that, working to RPE and listening to the body is the best approach. Sounds like you had fun, which makes me happy.

Coach Simon 🍊
45 Points

FRIDAY

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gym-workout

Home Legs/Core

8 PTS

Since I’m in the alps I didn’t have the opportunity to swim, I decided to rest a bit doing strength and stretching
No worries and good thinking. Glad you were still able to get some solid training in.

Coach Simon 🍊
10 Points

SATURDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Today I went out for a super easy run with my wife. It was really helpful for loosening up my legs after the trail run. I’ve noticed that my muscular recovery is a bit slow, but I finally had a good night’s sleep last night, so overall I’m feeling much better today.
Well done Gianluigi. Probably just the conditioning right now. That’s why we want to ease into the running and not overdo it to begin with. But sounds like a fun run.

Coach Simon 🍊
20 Points

SUNDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Went for a super easy run in z1
With pts in the bank, probably a good one to ease off even more than normal. So smart thinking and avoids falling into that trap of “overtraining” (110% + of weekly target). Well done Gianluigi.

Coach Simon 🍊
12 Points