Hi Jeff.  I am training for my very first marathon here in Denver, CO using your Intermediate Training plan.  Years ago, when I first became a runner, I was injury prone, having to give up running for almost an etire summer. Now, just about 10 weeks into this plan, I’m injury free, running better than ever, and having an absolute ball doing it. I couldn’t believe how great I felt after my 18 miler this weekend! The book has provided a great amount of guidance.  Thank you!  

I’m really enjoying the cycling aspect of the training plan!  This still being February, I’m often times unable to make it outdoors to bike, leaving me inside on the stationary (not nearly as fun).  Specifically on those Tuesday/Thursday rides, I’m often inside.  Depending on which bike I end up on in the gym, the mileage it’s telling me I’ve cycled varies greatly.  Being that I can’t always trust that mileage, what is your intent as far as how long those 20 or 25 mile rides should last?  
Thanks once again.  Your book has been an incredible resource.
Cheers from Denver,
Thanks for your message Chris – I’m so glad that your running is going well!  Indoor training isn’t nearly as fun as being on the roads, but it can be very effective.  What you lose in working on balance – not to mention enjoying the scenery – you can gain by avoiding coasting and being precise about RPMs.  For a 20-25 mile ride, you should plan to spin for about an hour to an hour and twenty minutes, depending on your pace.  Aim to keep the RPMs up over 80, and remember: as long as you get in a good workout, don’t worry about being perfectly precise about the distance; a solid hour of spinning at a perceived exertion level of 7 out of 10 will keep you on track.

Good luck in your training and racing!

About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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