Bike block workout advice?
2334
Member
2426 days
Tribro posted 2 years ago.
Hey xt4, I just responeded in the blog but will elaborate on some things here.
I'm basing my blocks on what Chris has done based on advice from his coach. He usually does two bike blocks per year. Not that he doesn't ever ride 3 days in a row aside from the block, but the block is a bike focus and pushing your limits in the saddle to force building strength. So the 3 days are like your LSD but three days in a row. So for him it was more like 100 miles a day. For me, being my first, I focused on 4 hours a day. My longest ride has been 5 hours which was the Saturday prior.
I'm not totally sure how long full recovery will be, but the half ironman might be a little close if you end up really pushing yourself those 3 days. My brother will usually do a block early in the year and then another later but both at least 4 weeks off any major races. I'll shoot for another block around 6-7 weeks out from my race and push 5 hour days.
Expect the legs to be jelly, not sure yet how long, but my legs are pretty trashed right now. Also followed up with my LSD run yesterday so that has added to the fatigue and soreness. I'm taking today off, then getting back to my routine.
I'd be interested to here what others have done and how it's worked for them. I also believe Chris' coach has an article in Triathlete mag this issue that discusses bike blocks and the importance for some of the hillier Ironman courses.
67
Member
1215 days
xt4 posted 2 years ago.
Very cool Tribro, thanks. So maybe I'll hold off until after my race, and get one in sometime when it's more sensible on the race schedule.
Was that article in this coming issue, or the one just passed - do you know? Guess I can look and see...
I'll be really interested in both your recovery - how you'll feel this week - and how this workout might benefit you noticeably in weeks to come. And how did your LSD run go? Man, you were a machine this weekend with all those hours logged on the bike and then your run. Awesome, man, great job.
Lastly - did you do anything special to recover after each ride? Any ice baths or light swimming? How did you attend to your nutrition over the weekend - any changes from normal diet patterns?
Thanks for all the feedback Tribro!
2334
Member
2426 days
Tribro posted 2 years ago.
Probably best to hold off. Ya, thansk it felt good to be able to put in so much time training and despite being fatigue each day I just kept with it. I found it tough getting started subsequent days but once the legs got moving again I was suprised how they held up, expecially on my run yesterday. I initially though that was going to be worthless and I'd have a really difficult time, but it was actually no more difficult than any previous LSD's after I got the first 10 minutes in.
I'll keep you posted on my recovery in my blog. On recovery, I didn't do any ice baths, though that's probably a good idea. I just ate a lot, trying to get in a protein shake after each ride, followed up by a good sized meal and then another protein shake before bed. My diet went a little off as I just wanted to get in the calories to make sure I had energy for the following days, so had a night of pizza. So I ate a lot and more carbs than normal. Seemed to work as I never felt like my energy stores were hindering my training. Brought plenty of food and liquids on the rides with me as well.
Ya, I think this current issue that's out. I t may have been Inside Triahtlon. I can't recall but I'm pretty sure it wasn't the swim suit issue. Lance Watson was the author.
2869
Member
1313 days
bluebirdbiker posted 2 years ago.
For me I subscribe to the brick theory of Pete Reid. He says brick as much as you can. It doesn't have to be long but frequency is the key. Basically for the past year pretty much ALL of my runs have been bricks. I ride to and from work so after I get home each day I do a brick. It is hard to get it going at first cause the legs hurt but after doing it a while it's like anything else and the body gets used to it. Yesterday I did a 4:45hr bike and then a 6 km tempo run. Legs felt normal and I had no probs w the jello feeling; just wasn' there. I used to but it has become just one of those regular things. Remember for the first while it is hard but like anything else the body adapts. You might find at first that it is hard and you feel sore so structure it so that some days the bike is slower and the run is longer/faster .....variation is the key and like Gordo syas frequency in running is more important than volume for IMs. My 2 cents.
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Hi all -
I was just checking out Tribro's blog, where he discussed how this weekend he aimed for a 3 day block of 4 hours each on the bike. I've been considering exactly that sort of thing for my Ironman Wisconsin training, and while I posed a few questions to him at the blog, thought I'd ask the rest of you for your thoughts and advice.
I'm thinking of doing a 3 day/4 hour block, perhaps starting this weekend. How often should a person do these kinds of blocks? Once a month? Every six weeks? More/less? How much is too much? How much/what kind of recovery should I anticipate? I have a Half IM 2 weeks away from my anticipated block weekend (and am presently in pretty decent cycling shape, logging 4 to 5.5 hours every weekend with no major hangovers come Monday...) - should I expect my legs to be jelly, or will I have sufficiently recovered by then? As you can see I'm pretty clueless, any and all thoughts are welcome - I'd appreciate your input!