Row/Run/Bike training plan

[gilles13006]

Hey (sorry for my english)

I use to practice (approx per week):
- 2x 10km running
- 2x 45min (or 2x sessions) rowing
- 1 bike session (between 30 km and 100 km).

But i don't have any plan for the whole... I have begun to integrate Beginner Pete's Plan, but there are3 sessions, and if i want to add running and bike, i don't have enough free time in my week.

What would be your strategy for rowing, if i want to keep only 2 sessions per week:
- 2x intervals ?
- 1x interval + 1x long distance ?
- 2x long distance ?

The cumul of both 3 sports is a lookalike of Triathlon. Do you know if there are some Triathlon plans with swimming replaced by rowing?

Thanks and have a good day.

[Dangerscouse]

I would keep rowing as 2 x intervals as the running and biking both seem like medium and / or easy efforts?

Apologies if I'm wrong, but those distances suggest to me that you'll have to go a bit slower, and you can really thrash out the erg sessions

[gilles13006]

I would keep rowing as 2 x intervals as the running and biking both seem like medium and / or easy efforts?

Apologies if I'm wrong, but those distances suggest to me that you'll have to go a bit slower, and you can really thrash out the erg sessions

I would say both of my sessions ine running and cycling are "medium effort". This is why i hesitate on rowing sessions... Sorry but i can't really understand the meaning of "trash out the erg sessions", even with web translator

[Dangerscouse]

Sorry but i can't really understand the meaning of "trash out the erg sessions", even with web translator

Hahaha, sorry. I mean if the others are medium, I'd aim for hard / really hard erg sessions, and then reassess if you feel too tired and you're not recovering properly, so maybe do one easy / one hard.

[brymbo]

- 1 bike session (between 30 km and 100 km).

You are very specific about the distance you intend to run and the time you intend to row. Your range of cycling distances is very wide. You say the cycling is at medium effort, but there's a lot more energy used and recovery required for 100km (approx. 60 miles) compared to 30km (approx. 18 miles). With regard to time a good club cyclist would complete 30km in 1 hour and 100km in 4 hours. (Yes cyclists, I am generalizing a lot here but I wanted to illustrate the big difference in time spent cycling at both ends of the range.)

[Ombrax]

I would suggest that you create a varying schedule where each week you emphasize and put more time and at least one hard effort into one of the three types of exercise and do easier or medium difficulty workouts in the other two. The variety would be good in terms of changing things up for your body (always a good idea when exercising) but also for your head - you're less likely to get bored if you aren't doing the same thing over and over again.

[jcross485]

A couple of ideas that you might be able to use to build something to fit you -

- Cycling seems to be the modality where form is impacted the least by pace/power/speed/intensity. I think this is where you can spend a lot of your base building time (ie. Z2, UT2, Aerobic, whatever you want to call it).

- Rowing and running form/technique can vary quite a bit based on the intensity you're targeting. With rowing though, I think it varies a bit less once you get over say a 500m sprint. Rowing tends to be more forgiving on the body than running (IMO). That said, I think you can spend some base building time here, rowing, as well as some specific time here targeting either pace/power/speed/intensity or stroke rate that you would for a desired event.

- Running is going to be the hardest on the body but if you don't train moving your body through space while bearing its load, you can decondition yourself to it quickly. I find running efficiencies need to be trained closer to the actual pace/speed you would want to target in a race as plodding along with easy runs seems to transfer over less to running at a goal race pace than in other modalities. That said, "bricks" might be your friend. A way to run at a desired pace but for a shorter duration on fatigued legs.

While I am getting ready for something more rowing specific right now, if I was targeting 15k of volume on the rower for an aerobic/base session, when in "offseason", I might do something along the lines of a 10k row into a 5k run as a "brick" - I get in some aerobic volume on the rower which will be more friendly to the body than all the volume through running, I can get in some running to train that modality or movement pattern without as much impact, and I can do so in a slightly fatigued state so I am simulating the back half of a run.

It looks like you're noting that you were training roughly 5x a week w/ 20k running, 90 mins rowing, and a longer ride (30k - 100k; wide range, I'll say 60k average for the example I am going to lay out below). I wouldn't stick to 2 runs, 2 rows, and 1 bike per week (personally). I would want to get close to the same volume as you were but split much differently so that overall training time per day is roughly the same but you are hitting a couple of modalities. Please don't take this as a prescribed training template, but here is one way I might try to split it out if it were me -

Day 1: 20k ride (base) --> 5k run (easy)
Day 2: 10k row (base) --> 5k run (hard)
Day 3: 20k ride (base) --> 5k run (moderate)
Day 4: 12k row w/ quality or intervals (hard)
Day 5: 20k ride (base) --> 5k run (moderate)

This would get you roughly 60k on the bike, 20k running, and 22k rowing (or 90 mins, depending on pace).

[fazel]

I plan on training this way as I build towards a marathon in the fall. Right now I'm just rowing and lifting. Here's the way I think about it.

• Running - best aerobic benefit per unit of time, but only slightly better than rowing. Hardest on your body
• Rowing - full body and low impact; able to maximize intensity without great risk for injury
• Cycling - of the three, best suited to build endurance/stamina for long durations

Some of how you organize your week will depend on whether you are training for a specific event. If you are just training to be fit, I'd suggest:

• 2x intensity on the rower
• 1x long ride
• basic aerobic work running to the extent possible, supplement with rowing as needed
• recovery on the rower or on the bike as needed