cycling focused portion of a training plan
12
Member
872 days
Bad Idea posted 2 years ago.
Brick workouts will be good. Around 60min on the bike and a 20 min run could do it. But you may want to spent more of you time on the bike and less on the run just to establish a base and to throw in a little run to see what it feels like.
Like running try to increase your mileage or time spent running by 10-15% each week during your 4 week period.
Focus on your pedaling form as well. Really engage the bottom to top portion of you stroke to help develop you soleus (lower calf i think).
Current 400m p.r.- 55.00
Current Long Jump p.r.- 19' 1/4''
Current Triple Jump p.r.- 38' 9'' **4-22-06**
830
Member
1394 days
catwood posted 2 years ago.
How many hours per week do you plan on training? How much biking are you comfortable with up until this point? I concentrate on olympic distance triathlons and I follow a bike heavy 500hr/year training schedule. I bike 5-6x/week, run 3x/week, and swim 3x/week. This means I double up almost every day, but my runs and swims are generally very short (30-60 min) and my bikes are 1.5-4 hours.
If I were making an 18 week Friel-esque oly training plan with emphasis on the bike, this is sort of what I would do (very similar to what I am doing). If I were you, I would swim and run at least once every 3 days because you start to lose fitness after 3 days in a row off. You don't have to swim or run for a long time - consistency is key to maintaining your fitness.
During base1, make sure 2 of your rides/week are speed skills (spin-ups, isolated leg). In base2 and base3, 1 speed skills ride/week. These help with muscle recruitment, cadence, etc so that you don't have to think about them later in the season. Otherwise, just ride. Until base3, unless its a race, don't go fast, just ride and ride and ride and love it.
1. base1 - 3 run, 2 swim, 5 bike workouts
2. base1 - 2 run, 3 swim, 5 bike workouts
3. base1 - 3 run, 2 swim, 5 bike
4. r&r - 2 run, 3 swim, 3 bike
5. base2 - same as base 1 but add 1 brick per week
6. base2
7. base2
8. r&r
9. base3 - same as base 2 but run and swim 3x per week
10. base3
11. base3
12. r&r
13. build 3 swim, 4 bike, 3 run, 1 brick
14. build
15. build
16. r&r - 2 swim, 3 bike, 2 run
17. peak - 3 swim, 4 bike, 3 run, short brick
18. race - 3 swim, 4 bike, 3 run (shorter workouts)
Hope this gives you some ideas. Let me know how your training goes. What race are you doing and what time are you shooting for?
835
Member
1285 days
glbrum posted 2 years ago.
What is your goal time (or atleast goal time for the bike section)? What is the course layout? Definitely make sure you have a good base under you. Doing straight intensity with no base is only going to do so much. A good base is worth more than anything. Put it this way, I did 1:08 on the bike riding 2 times per week. One was a group ride and the other was a solo "overdistance" ride. I strongly suggest finding a group to ride with one day per week. Chances are you will get dropped the first few times, but you will be able to hang eventually and it WILL make you faster. I went from 1:17 to 1:08 in the span of 10 weeks because I started riding with a group. Do not ride hard every time. If you are doing 5 bike sessions, maybe have 2 hard rides and 3 easy rides. If you are doing 4, I'd suggest 1 hard, 3 easy. What I mean by easy is aerobic. Definitely mix one ride in there that is super slow and easy. Almost a recovery ride. Make this one long. If you are up to it, do like 40-50 miles.
I am trying for a PR at an Oly. in Sept. (much like you). Here's my plan (as far as the bike goes):
Tues: 20k TT @ Oly. pace (12 miles)
Wed: LSD (long slow distance) 40-50 miles
Thurs: LSD-short 15-25 miles
Sat: group ride 35-45 miles (sometimes hard, usually on the easy side)
Sun: Hills 6-10 x 1 mi. hill @ 6-7% incline
Wed and Thurs are very easy. It should seem like you haven't really done much. The hills are good for 2 things: 1) getting strength for riding hills and 2) overall strength. They help a lot for general riding strength. The TT can be on the same terrain as the race or maybe a little bit more difficult. Either go at your 40K pace or at whatever pace you think you can blast a 20k tt in. Either way, it should be at a pretty fast clip. Sorry for being long. I'm wordy.
edit: bricks! you can throw a brick in almost anywhere in this plan. I find it easy to do one after the group ride and it would also be beneficial to do one after the tt. Only do one after the tt if you went at oly. pace and not 20k tt pace. 20k tt pace is more like all out throw up at the end crazy fast speed. Oh ya, the 20k tt on TUES is every other week. The off weeks I'll probably do some 30/30's, which are 30 sec. HARD, 30 sec. easy, repeat.
84
Member
891 days
thebiochem1000 posted 2 years ago.
Thank you for the advice. I double up 2 times a week right now and I will bump that up to 3-4 times a week once I start my summer training (I'm currently training for White Lake Half IM in NC then I'm going to take about two weeks rest).
As far as this summer (my first summer training for triathlon I migh add) I would like to get my biking to a point where I can hold a 20-21 MPH pace for 24 miles. Currently I average 17.5-18.5 MPH.
My summer training is to get me ready to do the Outback Big Lick (in Virginia) olympic distance tri in september. Fortunately Chapel Hill is blessed with an abundance of cycling groups, many of whom are people who also do a lot of triathlons. I was wondering though if someone could give me a quick rundown of how I would work on my cycling speed skills. I'm still not super familiar with cycling lingo. Thanks!
835
Member
1285 days
glbrum posted 2 years ago.
thebiochem1000 wrote:
I was wondering though if someone could give me a quick rundown of how I would work on my cycling speed skills. I'm still not super familiar with cycling lingo. Thanks!
If you want to get faster, join a group. All that means is that you show up in fron tof the bike shop at the time they ride and you ride with them. There is no fee or anything you have to buy. Just show up ride and you will improve. I promise. That's the easiest way to improve you speed. If you start rding with a group now or in the near future, you will be able to hold 21 for a 40k (24 miles) race.
It can intimidating to show up and ride with people you don't know. I was very scared of showing up by myself to ride with guys I thought would just laugh at me. It is now a staple in my week and something I look forward to, not just for the riding but for hanging out with the guys that ride.
I'm trying to lay out my plans for my summer training. What I'm trying to do is come up with an 18 week program to train for an olympic distance triathlon in september (I will be incorporating several sprint triathlons into my training as workouts, plus it will be good for transition practice). My main concern right now is really improving my bike leg.
I'd really appreciate any suggestions on how to go about doing this.
My first instinct is to really focus the first 4 weeks on my cycling by really building up my base (I have a HRM and I would like to incorporate that into my training after I do Friel's graded bike and run tests). I would probably run only once a week and likewise with swimming during this period. Anway, like I said I would appreciate any advice on how to really focus on cycling for a period of time while not dropping my run (former cross country/track runner, so it's hard to not run!) and swim completely. Thanks.