another long ride question
4496
Member
1644 days
kylie posted 1 year ago.
I do a mix, but the goal is to have it as much like race day (only a bit harder effort). As getting used to aerobars I would do 10 min in, 10 min sitting up. By close to IM time I would ride in them for pretty much the whole ride (ex% cept where I needed the better steering or braking availability).
Sometimes I do the last 10 minutes of each hour harder -- getting my HR up to about my 85% rate on the bike. Or I will do a harder effort than race day -- I've read that race day should be your easiest long ride in a while, and that seems like a pretty good plan.
2455
Member
1331 days
Triguy98 posted 1 year ago.
If you arent comfortable in aero- you need to adjust your position. Sitting on aerobars should be very easy for any distance.
As far as my goals for my long rides- it depends on the goals set forth by my training plan. Some rides are just Z1- others mix some Z3 in there. Sometimes I do the return leg faster than the trip out. It really just depends on the plan. Your plan should be laid out and thought out ahead of time, so you know excactly what you are doing on any given day.
Life is short. Play hard and get dirty doing it.
3354
Member
1412 days
RV posted 1 year ago.
I am in areo all the time except for occasional stretching and steep climbs.
Definitely monitor HR and cadence.
Pace does depend on the purpose of the ride. If a long bike - then I will try to go race pace or faster - but keeping HR under control. As faster in training means a faster pace for the race. And I too always want to neg split the long ride.
You can reference "Going Long" http://www.amazon.com/Going-Long-Ironman-Distance-Triathlons-Multisport/dp/1931382247
It defines how to approach a 112 mi bike. how to break it into segments i.e. 1-30, 30-60 etc...
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
25
Member
519 days
triyodie posted 1 year ago.
I appreciate the replys. I've been fitted on my bike and don't mind the aero position, just seems in training I can't do what I can do in a race. For example at steelhead, I trained doing 50-60 mile rides but never had great times. At the race I did it in 2:34, aero bars the whole time and felt great. Had good run too (1:41) so my legs weren't totally shot. My program does have me doing some interval work and other rides are just spinning rides, I was just concerned because I don't train in certain zones, monitor my heart rate and ride based on how I feel. sometimes hard, sometimes-just get the miles. We live and learn right? We'll see how it works out in NOV.
2870
Member
1313 days
bluebirdbiker posted 1 year ago.
triyodie;77997 wrote:
..how do most of you tackle your long rides?
Depends on the focus. If it's base it's one way or pre race that's another.
triyodie;77997 wrote:
Aerobars the whole time?
90% of the time, depends how I feel of course. Comfort is the key.
triyodie;77997 wrote:
Watching your heartrate? Slightly slower than expected race pace?
Depends what the focus of the ride is. If it is base then I keep it in the aerobic range and as training progresses towards the race it changes to what the plan is for improving fitness.
triyodie;77997 wrote:
I have trouble on these long rides with staying in the aero position and I think I just get really bored riding for that long.
Get fit for the bike properly. Staying in the aerobars should be very relaxing. Bored? use an mp3 player if you want. I do.
Note: let's not start the next discussion that this last sentence would preople!
triyodie;77997 wrote:
I guess I am wondering if I need to push harder or just get the miles in. I have 112 in NOV. and don't want any suprises. Thanks
If it's an IM then now is the start of training serious for it, esentially 3 mo out. There is another whole topic of training for that. But, your base is over. You should start to ride in the appropriate zones and begin speed work once/week slowly building. I encourage you to search the posts we have here on trifuel many of the questions have been answered. Also here is a very valuable link that will help:
http://www.coachgordo.com/gtips/index.html
Read those articles. Good Luck.
BBB
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Since we are on the topic of long rides, how do most of you tackle your long rides? Aerobars the whole time? Watching your heartrate? Slightly slower than expected race pace? I have trouble on these long rides with staying in the aero position and I think I just get really bored riding for that long. I guess I am wondering if I need to push harder or just get the miles in. I have 112 in NOV. and don't want any suprises. Thanks