Split workout
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vanjames posted 1 year ago.
You will want to do the full distance at least once if not twice before the race continuous. Work up your long rides to this and as you get closer add some 20-30 min runs off the bike on your long ride days.
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kylie posted 1 year ago.
I found commuting helped my biking get stronger because it adds consistency. Esp if there are some hills and some time pressure, I think it definitely counts as a good workout and it will definitely make you stronger. I did also notice though that sometimes the focus was more on getting to point X than on the workout, and while that is ok sometimes it is very different mental training than the race needs. It also means that sometimes I'd go harder/easier/just not what was planned for the workout that day.
However, like vanjames said, make sure you are also getting in a continuous full distance ride on other days, as well as a few bricks. While it is a good cycling workout, and you'll definitely see improvement from it, there is no one single type of workout that should be your exclusive bike training.
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kkocan posted 1 year ago.
I would try to get several rides of HIM distance or more if I were you. 20 miles in the morning and then again in the evening is great, but you need to have your body used to what a 56 mile ride is like.
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bluebirdbiker posted 1 year ago.
The above is great info. their all smart triathletes. I too have been commuting for over 5 yrs to work 15mi one way, 2x/day. Llong rides on the weekends to race langth. I recommend that you do a minimum of 3 half IM rides or longer before the actual race (56-70mi). Get the food and nutrition right, then you will do great for the race. As for the hills. To get the max out of them try to spice up the way you approach them on certain days. This formula I have found has improved my biking. My 2km hill I have each day is taken in various ways throughout the week, eg, some days in high gear seated to work ME, other days I set for an all out hill attack, others just spin. Variation is the key to improvement. If you approach it the same all the time then there is less chance of a benefit. The harder you make it, unfortunately, the better for your biking. Congrats for commuting on the bike!! Keep at it.
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Anton posted 1 year ago.
I'm so jealous of you bike commute types....ya 'all rock.I use the bike for going to the srore and such,but to work doesn't...work!
(I need to find a closer job with a later start time)
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Dan Smith posted 1 year ago.
kkocan;68148 wrote:
I would try to get several rides of HIM distance or more if I were you. 20 miles in the morning and then again in the evening is great, but you need to have your body used to what a 56 mile ride is like.
I have got the long ride covered, I am doing hilly 60 mile rides on Sundays, followed by an easy hour trail run for my brick.
Quote:
I'm so jealous of you bike commute types....ya 'all rock.I use the bike for going to the srore and such,but to work doesn't...work!
(I need to find a closer job with a later start time)
I feel very fortunate that my employer encourages bike commuting. We have a bike commuter only locker room, showers, a bike storage room with rack space for 200 bikes, a work bench, tools and an air compressor.
Quote:
As for the hills. To get the max out of them try to spice up the way you approach them on certain days. This formula I have found has improved my biking. My 2km hill I have each day is taken in various ways throughout the week, eg, some days in high gear seated to work ME, other days I set for an all out hill attack, others just spin. Variation is the key to improvement. If you approach it the same all the time then there is less chance of a benefit. The harder you make it, unfortunately, the better for your biking.
Thanks, I was actually wondering how to get better at hills. Running 500,000 feet of elevation gain a year in the mountains around my house has apparently done absolutely nothing for my climbing ability on a bike. Overweight guys on mountain bikes cruise past me on the up hills. :confused:
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jmcglos posted 1 year ago.
Dan Smith;68224 wrote:
I feel very fortunate that my employer encourages bike commuting. We have a bike commuter only locker room, showers, a bike storage room with rack space for 200 bikes, a work bench, tools and an air compressor.
Where do you work that you have a bike storage room, tools, work bench, etc? I thought my work was pretty good with the showers, and being able to keep my bike in my office. I also have a 20 mile commute each way and sometimes feel that it's tougher to get back on the bike for those 20 miles home than it would be if I had just gone for a 40 mile ride in the morning. I also run a lot of days at lunch (or do a quick ride at lunch ~ 15 miles), so that adds to the fatigue at the end of the day, which I think helps with learning to push through the pain and acclimating my body to keep going even when I want to stop. I do my long, continuous rides on the weekends, or sometimes go for a longer ride on the way home from work and then turn it into a brick workout.
Hello,
I am training for a HIM in September. I am cycling 3 days a week. Two of these works outs are my commute to and from work, a hilly forty mile round trip. Is splitting the workout like this (20 miles in the morning and 20 miles in the evening) at all beneficial or am I just kidding myself?
Thanks,
Dan