Mike and anyone else who is interested!
1.Invest in a good HR monitor........priceless. Especially if you get V02 tested as you will be well aware of working in the right zones and not the ones you think you are! :) Working on RPE alone (Rate of Perceived Effort)is not enough and shouldn't be followed unless you are totally intune with your body and understand when you are working hard enough in the right zones.(Recommended pros or top age groupers)
2. Work to a programme - Just running or doing a set that is not worked to a specific progressive programme will constitute as 'junk miles'. You will get better like this but the actual peak performance will not come along at the right place and time.
3. Run to time and NOT miles - Running to time is crucial in growing endurance. If you concentrate on the time of the running (i.e running for 45 mins at L3) will aid you handling the run discipline off the bike and will naturally build miles ( as time increases and pace is held longer you WILL run further)
4. Brick Sessions - Lots of them and bring in multiples of brick i.e Run - Bike -Run -Bike - Run....especially of a turbo will improve your running and help engage the small propulsion muscles for running. Get your body to deal with lactic acid is important to hold a pace that is fast, sustained and instant of the bike
5. Get a dog!!
