Long bike/run intervals - do you train smart?

Loving my new Trimarni kit! 

Instant motivation to get outside for a great interval bike ride!

If you know our philosophy, we believe in getting stronger before going faster before going longer. This is how we train at Trimarni Coaching and Nutrition. 
In the early season, we build the strong foundation through strength training and skill work and we identify our weaknesses before building off our strengths.
(this year we decided to pass on trying to be a "runner" during the triathlon "off season". Our 100% attention is on triathlon training and our 3 key races this season and getting as strong as possible in our off-season and during our base phase of training (where we emphasized more strength and power than on long, slow miles - which we did none of this base phase). All our focus is on peaking appropriately at IMWI in hopes to race smart to try to earn our spots to Kona).
Once the groundwork has been made, we direct our 100% energy to getting faster in swim, bike and run. However, for the payoff to be received, consistency is the #1 goal with our quality approach to training. And thus, we train smart and recover harder in order to stay balanced as an age group triathlete.
After the speed has been advanced in a strong body, it is then time to go longer. 
Adaptations can not be made in an unhealthy and weak body. However, a body that is primed to perform is equipped to adapt to training stress. Additionally, sport nutrition that has been mastered throughout each phase of training (keeping with similar products - I believe in liquid nutrition as a primary fuel source for electrolytes, carbs and fluids) and the gut  is "trained" for the higher volume training and the immune system stays strong throughout each training cycle. 

And this is how we train smart.
No junk miles. Periodized workouts. Lots of intervals. Proper use of gadgets. Quality "long" race-prep workouts. Seeing food for fuel and for health and using safe sport nutrition products effectively. Emphasis on recovery and rest. 

This weekend Karel and I both had two great workouts. We each did our own thing on Saturday and rode together on Sunday. 

My workout (14 mile run, ~1hr and 45 minutes on treadmill - inspired by the USA Olympic Hockey game while running)
Dynamic warm-up (10 min) at the gym
40 min warm-up (walk 1 minute every 9 minutes and increase speed by .1-.2 every 10 minutes as the body gets warmed-up)
Pre set:
20 min of 90 sec "fast", 30 sec straddle treadmill.
5 x 1 miles (1/2 mile @ 8.6mph, 1/2 mile @ 7.5mph) w/ 90 sec rest in between
Cool down as needed jog/walk

Karel's workout (29 mile ride w/ hard efforts in the front of the group ride with 3 other guys followed by a 14 mile (windy) run)
Because it was windy outside, Karel adjusted pace based on the wind instead of focusing on his pace (we also encourage RPE whenever we train).
14 miles adjusting pace - warm-up and cool down  included, averaged sub 6:50 pace. 13 miles completed in 1:28)

~40 min warm-up
Main set #1:
4 x 5 min increase power (Z3 mid, Z3 upper, Z4 low, Z4 upper/hard) w/ 3 min EZ in between
10 min EZ
3 x (8 min Z4 low, 12 min Z3 low) w/ 3 min EZ in between
Z2 steady effort to cool down
Total: 3 hour ride

Brick run (Karel didn't run because he did two longer runs this week) for me:
4 miles off the bike - Odd steady, even fast (descending each interval of steady and fast): 1 min walk in between
Mile 1: 8:01
Mile 2: 7:01
Mile 3: 7:49
Mile 4: 6:49
+ 1/2 mile with Campy 

A13 lb Chihuahua Italian Greyhound that has the need for speed!
Thanks Campy for the BEST brick runs! 

A strong race performance is built on many smaller workouts and not one a few weeks or a few epic workouts.
And most of all, to race strong you have to arrive to the starting line healthy and hungry to race with a strong mind, well practiced fueling plan and smart racing strategy.
If you are looking to train smart AND take your fitness to a new level, be patient with your training and how your body adapts to training stress.
In order to adapt to training stress, it's important to move gradually with your workouts and get stronger before getting faster before going longer.