First sprint down, now looking for more speed
44
Member
151 days
jarhead posted 17 weeks ago.
sounds like you are in the same boat as me. Congrats on the first one and many more to come.
DRILLS, DRILLS, DRILLS! That is the answer!
From what I've seen the 18-19 mph and 8 min miles is a common plateu for most of us and what got us up to this point (mostly just riding long and running long) won't get you to the next stage. There are tons of cycling drills in the training section and do lots of tempo/ speedworkouts (I hate them, but they work).
Good luck!
Pain is weakness leaving the body.
128
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363 days
Quincyceltic posted 17 weeks ago.
Track workouts. Without a doubt best thing I did this year. Went from a 8 min/mile to a PR of 6:42/mile for a 5k. Teaches you what fast feels like. Also this week I am gonna hook on with a group for a Time trial on the bike so I will see if that gets me over the hump. Big congrats on the sprint though
2807
Member
1686 days
Triguy98 posted 17 weeks ago.
Miles and intervals. Miles first, and when you have done a lot of miles, you start throwing in tempo workouts for a month or so before starting intervals. This works for both the bike and run. Another key ingredient at short course stuff is fast bricks. Once a week, do an intermediate length and intensity ride, followed by a fast race distance or longer run.
Life is short. Play hard and get dirty doing it.
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430 days
melicharlie posted 17 weeks ago.
Seems like intervals are the key here. I've done some, but not enough, and have noticed a difference. Just need to hunker down and do more.
Anyone do track work?
2807
Member
1686 days
Triguy98 posted 17 weeks ago.
I do some stuff on the track, but track work comes after longer intervals. If you dont do enough long stuff, the shorter stuff can cause injury, and you wont get the full benefit out of it.
Mile repeats are the best "track" workout for 5k and longer, but I prefer to find a one mile loop on the road to do them on. A pyramid workout on the track breaks the monotony, but it's definitely a Build phase workout. A pyramid is basically 400, 800, 1200, 1600, 1200, 800, 400. There's many variations to it, but doing a lot of 400 and 800 isnt really gonna benefit you.
Life is short. Play hard and get dirty doing it.
I completed my first sprint tri this weekend and hit the time I had hoped for, finished feeling great and completely hooked on this sport. So, now that I'm done basking in the glow of not having collapsed... I want more speed. Any tips on how best to improve?
I find myself feeling more comfortable with the OWS and I think the key for me there is just more practice and focus on my technique, so I'm really thinking about the bike (stuck at about 18-19 mph avg.) and run (stuck at 8 min miles). My transitions are also a bit clunky, but again that seems like a practice issue more than anything.
Any training tips for improving speed on the bike and run?