Making the most of the bike...
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vanjames posted 1 year ago.
Train on hills to ride hills. I would keep to three bike workouts - one short (<2hrs) a medium (2-3hrs) and a long (3-6hrs). DO at least two of these on a hilly or rolling course to prepare you for the hills at your race.
Look into a proper coaching program as well (online or personal) the tips and access to a coach is invaluable for us beginner to intermediates.
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Iron Man posted 1 year ago.
stick with what was said above, You need to be able to get up the hills while still in your aerobic zone. If you venture into the anaerobic zone too much in IM then somebody will need to scrape you up of the road! So the longer you can sit in your aerobic zone the better off you will be. It will also help if you develop your power and efficiency, NOT speed on the bike so you still have some legs left for the run.
Speed Kills. Strength Punishes
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PrinceofClydes posted 1 year ago.
I like to do the long ride on Sunday 5-7 hrs
and a hill climb on Wednesday, 60 minutes straight up the skihill road then 30kms to ease the legs of lactic acid.
That is my vital minimum biking.
If I can get in an hour ride before my runs during the week I consider that useful to my conditioning.
Of course my size and ability differ from yours - I haven't ridden 180kms in 6:10:00
keep up the good work,
PoC
"Pain heals, chicks dig scars, glory is forever." - Shane Falco.
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lloydte posted 1 year ago.
Cheers for the info guys...will have to keep you posted on how things are going!!! Did a good 70miler today though.....wind was up, rained all through the ride, and was bloody cold...great stuff!!
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Katbry posted 1 year ago.
Also do some strength work for your legs.
Eg. squats
Just some advice really, I am training for IM france in june and I know I need to lot of work on my biking.
For my last ironman I was doing one long ride on a weekend (4-6hrs) with a couple of shorter mid-week rides (2hrs). Having spoken to a few people there seems to be a difference of opinion of how best to improve.
The first group say that I should stick to one long ride and a couple of higher intensity rides mid-week, maybe some extensive hill work....(although where I live its all hills anyway)...
The second group have said that their is no point in doing the shorter rides as they equate to wasted time in the saddle and I would be much better off doing two long rides per week instead with no ride being shorter than about 5hrs....that they say is the only way to get better at IM distance racing.
I only bought my bike in March of last year, did my first triathlon at IMWA in December so can be considered to be an absolute beginner....on that flat course the ride took me 6hrs 10mins...I have heard that the french course has lots of hills so need to know what best to do.... I am tending to be more on the side of the two longer rides...even if its just for a change in the training.... but would appreciate other guys opinions on this!!
Cheers
Tim