Half Ironman Bike Training
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Jstyle posted 1 year ago.
More intervals in HIM training then you need in sprint. The key to successful HIM race is having the endurance to last the 4+ hrs.
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Kenny Lopp posted 1 year ago.
That's interesting. Appreciate the help. Could you give me an idea of two things? What is your approx long bike before a HIM and a typical interval bike workout one to two months before an HIM? Thanks!
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Jstyle posted 1 year ago.
Long bike for me was 3 hours, I covered just a hair over 60 miles so I knew I was ready.
Intervals were not what I would reccomend I just threw in a few 10mi TT's here and there to keep my speed up. Knowing what I do now it would be different.
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UFTriGator posted 1 year ago.
The longer the better. At LEAST 70-80 long ride. 90-100 would be good a few months out. You won't need more than about 70 though in the couple months leading up to the race. It's good to have about 45 min or so tempo at the end also. As far as intervals, 2x15 at 40 off max, 4x5 at 30 off max, done on different days. If you do these right (very painful!), they'll make you stronger pretty quickly.
______________________________________________
-Matt
Not fast enough.
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kylie posted 1 year ago.
Gator -- what do you mean by "40 off max"? Is that using power, or HR, or what? And is the 15 minutes? Thanks!
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Kenny Lopp posted 1 year ago.
Gator- Could you clarify the terminology? Are these done at race pace and how often do you do intervals? Really appreciate everyones help!
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glbrum posted 1 year ago.
yea, clarify terminology please.
On another note, there is no need to work up to 90-100 miles. Although the extra base won't hurt, it's definitely not necessary to ride that far. I think 3:30 - 4:00 hrs. is nice. I think my long ride was capped at about 3:30 ish. I routinely went 60-64 miles in that span with some race specific terrain mixed in. (that's the key, find terrain that matches the course). As far as intervals, 2x20 minutes race pace I've heard to be pretty routine.
Check the training section and check the HIM training plan put together by BigMatt and see what he suggests in there.
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Kenny Lopp posted 1 year ago.
Many thanks glbrum! That really helps. I did look at Matt's training plan and it looked very balanced. The base weeks starting out in his plan are right on to where I am at now in my training. One thing I run into ( and maybe others can shed light on this as well)
is I tend to have a longer long run and bike compared to most of these training plans. In other words I usually have a long run and bike that is 55-70 per cent of my total mileage for the week whereas most plans designed have the long run and bike around 35-45 percent of the workout for the week. I have done this for several years but have sometimes wondered if this doesnt have as positive of an effect in my training. I also only do my long workouts every other week most of the year. I would really be interested in the physiological difference in the two types of plans. Once again thanks!
Need some advice on bike training for half ironmans. I have done tris(all sprints) for the last seven years and am wanting to move up to HIM later this year or next year and am presently building my base. In sprints I could generally run and bike much slower on regular workouts than race pace and do interval training during race season to bring my times way down. Wanting to know if this applies to HIM biking in particular or do you tend to do regular rides much faster and do very little interval workouts.
Hope this makes sense. Thanks!