Order of workouts for multi-workout days

Hi all,
I have one general problem with the SUF training plans: On many days, more than one workout is scheduled. Examples are, bike/yoga, bike/strength, bike/bike days.
Now while for bike/yoga it’s usually quite obvious in which order to do things, it’s sometimes not obvious at all for other combinations. And the plan does not give any hints.

A very common one is strength/bike. Usually I do strength first, especially if the bike session is a cadence drill. However if bike is a 20 min recovery session, I sometimes use it as warm up before strength. Also, if it’s Standing Starts, I usually do it before strength, because you probably want the freshest and most agile muscles you can get for Standing Starts.

Most difficult to understand for me are bike/bike days.
Take today as an example. I have GCN Aerobic Endurance scheduled, plus a 3h endurance ride. So my question to the coaches: what did you have in mind when designing this? Should I do them back to back? Or split in 2 sessions?
Is it the 1 h with higher intensity first? Or base endurance first?
The immediate answer might be, of course you do the high intensity part first, when you are fresh, then finish it off with the long, low power endurance part. However, when I trained for marathons, quite often we did the opposite. We went out for some 25 km in base endurance pace, to establish some solid fatigue without doing anything that’s too draining. Then we would finish it off with some 12 km at marathon target pace, to train this sub-threshold zone in a fatigued state, and also build the mental strength and confidence.
So which of the two was intended by you? What should I do tonight?
And more general: Could you improve your plans to give us a better idea of what you have in mind for these multi-workout days?

1 Like

@RenAn This topic comes up in the forum from time to time. Here is an answer from the Coaches from another thread that might help.

Also I recall that one of the podcasts discussed this topic - might have been the one on strength training. I do exactly what you do with respect to strength so I think that is correct and I probably learned that either from the podcast or from another thread.

1 Like

Hi @RenAn,
The order that the workouts appear on the calendar is the order in which they are meant to be performed. Most of the time, the higher intensity session will come first, but there are some exceptions, which is why we just set them on the calendar in the order we want them done.
In the case of bike/strength and bike/yoga, they can be switched without much consequence, usually. If you’re a seasoned cyclist but new to strength, we recommend doing the strength session prior to the bike when you’re fresh in order to reduce chances of injury and get the most out of it. The cycling sessions that are prescribed on strength days are generally neuromuscular focused or recovery so that they can be done after a strength session safely.

2 Likes