Ironman training-long rides
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Tribro posted 3 years ago.
You should be able to get away with doing a little less than 5 hours on the trainer. Since there are no stops, coasting, etc on the trainer, it is a usually a complete workout as long as you keep your heart rate where it needs to be and try to concentrate on a good workout.
Movies... To get through long days on a trainer (no where near 5 hours though I'm not training for a full ironman) I throw in DVD's, either movies or training videos, or DVD's of past Tour de France and Ironmans. I you're doing this at the gym it may be tough, I'd suggest getting a trainer for the home or maybe even rollers.
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ted posted 3 years ago.
eep, I cringe at the idea of being on my trainer any longer than an hour.
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mike101 posted 3 years ago.
Thats the problem with spring races. Its very tough to train for. I remember training for a January marathon a few years back. The last 4 weeks before the race I never saw temps above zero. That made for some very cold long traning runs!
As for your problem, I say make certain you make your long ride outdoors once a week. I know the weather sucks, and I sure wouldnt want to be out in the rain for 5+ hours but it has to happen. No amount of riding on a spinning bike indoors truley simulates outdoor riding.
I would address it this way. First watch the weather and do your best to schedule the long ride according to the forecast. Second, I have not completed an iron distance event, but those I know who have say the distance is about mental toughness. Look at the challenge of riding in the poor conditions as toughening yourself for the big day. After all, what happens if it rains on IM day?
"If you have knowledge, let others light their candles at it."
Margaret Fuller
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jdelliot_sea posted 3 years ago.
mike101 wrote:
I have not completed an iron distance event, but those I know who have say the distance is about mental toughness. Look at the challenge of riding in the poor conditions as toughening yourself for the big day.
Indeed. However, there is something to be said for the "mental toughness" of sitting in a trainer for 5+ hours. I have recently done several 2.5+ trainer rides (snow/ice on the roads or simply too dang cold at around 20 degrees). That said, it wasn't really the mental part that got to me. It was the physical part. Two things. First, your sweat builds up on you with no wind to dry you out so your shorts get wet and rub more than usual. Be sure to use something like PowerGlide to help. Second, your rear-end might get sorer than an outdoor ride. At least that is what I have found. Sitting and grinding in a trainer just seems to hurt more than being outside. For this I have no thoughts. Anyone else?
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trainDaBrain posted 3 years ago.
Second that on the sweat build up. A fan might help with evaporation.
I notice that when I'm riding indoors, I get a little more sore than riding outdoors. But then on a real ride I can stand up, stop at a stop sign/stoplight, I can stretch more. In contrast, my indoor training consists of a white knuckle ride in a spare bedroom full of knicknacks and sharp objects. You guessed it, I ride rollers. Good for holding your line out on the road, not so good for tense shoulders and neck. It's still good in that it takes the dullness out of the ride.
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ThommyM posted 3 years ago.
I remember reading somewhere ?, that trainer time equates to a ride that can be effectively cut by one -third. i.e. I can either do a 60 min. road ride or a 40 min. trainer session, a 120 minute road ride or an 80 minute trainer session, as a compensatory calculation for coasting, traffic sign and intersection stops, easy pedalling, etc. This seemed pretty reasonable to me, and is what I go by, as far as my training schedule. One's just as good as the other, except that my "criterium style" road rides improve bike handling skills and my trainer sessions improve my ability to do long uninterrupted "steady-effort" spins.
This is another reason to train BY TIME INSTEAD OF MILES.
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sembretson posted 3 years ago.
Thanks for the help! It seems to me that I'd seen the "cut the time by a third" rule somewhere as well. At least I still have plenty of time before the race! I'll still keep crossing my fingers for better training weather, though ;) The rain has finally stopped...we'll see if it can hold out until the weekend!
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Ir0nman posted 3 years ago.
For my long indoor bike training, I watch "Tough Love" from Spivervals. A 3hours intensive training DVD for long distance like Ironman. It makes the time pass very fast! And its motivating to be within a group and to listen to a coach directives
see: http://www.spinervals.com/
Tommy Lemay
Ironman
1707
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1489 days
PrinceofClydes posted 3 years ago.
trainDaBrain wrote:
Second that on the sweat build up. A fan might help with evaporation.I notice that when I'm riding indoors, I get a little more sore than riding outdoors. But then on a real ride I can stand up, stop at a stop sign/stoplight, I can stretch more. In contrast, my indoor training consists of a white knuckle ride in a spare bedroom full of knicknacks and sharp objects. You guessed it, I ride rollers. Good for holding your line out on the road, not so good for tense shoulders and neck. It's still good in that it takes the dullness out of the ride.
Hey TDB,
I had to laugh out loud at the image of you "white-knuckling" amidst the knick-knacks!
What a scene it would be, if you went off the rollers at speed!
I've said before I like riding the trainer to TdF tapes. When I get tired of the video I like fast music. Paul Simon's Graceland is my fabourite.
Sembretson,
No one has mentioned the obvious I think, split the w/o - You can handle an hour or two outside perhaps? Then you can finish the w/o indoors. Ride for an hour between rain showers, come inside when it gets too bad.
I always set up the fan when I ride the trainer, open the windows too, even though it is 0 degrees Celsius or less outside right now. And put newspaper on the floor anyway.
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
I was hoping someone could help me. I am currently training for IM Arizona in April. This means I am now to the point that I need to be doing 5+ hour rides. However, the weather this year in CA is not cooperating. With all of the rain we are currently getting, I'm having to do my long rides indoors on a spinning bike. So my question is this...should I be doing the full 5+ hours on the indoor bike? Cycling is definitely my limiter so I'm trying to bike as much as I can, but it's not easy to stay on a spinning bike for that length of time. Does anyone have any suggestions as to what I could be doing for my rainy day workouts? Or do I just need to endure the long hours at the gym? Any advice would be greatly appreciated!