Help me get better
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JamieM posted 1 year ago.
First off, I try not to think too much about the comparison from one year to the next. There are a lot of variables in conditions and course that make those comparisons difficult. And you're bike may have been slower, but with a better swim and run to me that shows improvement.
As far as winter training there are plenty of resources here and books out there. The trainer is a good tool, I'll do most of my weekday workouts on it through the winter. I usually do at least 3 days a week on the bike, and try for 4.
The first step is to define your strengths and weaknesses. My overall average speed has dropped a little the last month or so as the season winds down, so I'm probably going to start with long periods of high aerobic work. I'll do an hour on the trainer with 3 15 minute blocks at a HR of 152-159 (but that's just me).
After concentrating on that for a couple fo workout cycles, I'll begin to shorten the interval time and increase intensity. Dropping over a period of weeks from 5 minute intervals to 1-2 minute intervals. These intervals will usually be done in sets of 4 with rest periods decreasing week to week.
Core work and some weight training will be thrown in 3-4 times a week as well during the winter.
In the end you have to read up and experiment to find out what works for you.
Good Luck.
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KenMierke posted 1 year ago.
During the off-season concentrate on technique and strength, keeping the intensity of your aerobic workouts low.
Improving your pedal stroke efficiency is VERY important. Take this very seriously. Athletes of all levels have more to gain from increasing efficiency in all three sports than from increased fitness.
Strength training will improve performence in all three sports, if done during the off-season and not during the season. Do 1 set using very heavy weights and very slow movements.
Avoid the temptation to do any kind of intense aerobic work during the off-season. It will make you faster in Febrary, but slower in May.
Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
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Leroy Bonkers posted 1 year ago.
Super simple way
- Intervals once a week - If you want to puke it's working!
- Longer long ride once a week - If your butt hurts it's working!
- Ride with someone faster than you - if you get dropped the first time, it's working!
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PrinceofClydes posted 1 year ago.
SanDiegoTri;81649 wrote:
I finished my last race (sprint) .. it took me roughly 3 minutes longer on the bike portion this year than last year. Swim and running were each better.
3 minutes over 20k is 18 seconds slower per kilometre. A strong wind can do that to you.
The run and swim were "much better."
So... what's the problem exactly? It looks to me like you are doing just fine.
As others above have said, to get better you need to do more, i.e. improve either the quantity or intensity of the training.
To improve the intensity requires more base - to prevent injuries when you start to try harder, say, with intervals.
Do the base work: Ride every other day for 40k, better yet ride every day, depends on what your 41 year-old legs can handle and recover to do the next ride. Do the rides at a zone one or low zone two.
After six weeks of this - the exact period is individual - don't ride hard if you feel tight and likely to pull something, start doing some intervals - hard 30 second accelerations followed by a recovery of several minutes, then repeat.
If you are new to intervals, take it easy at first. Do 2 or 3 intervals the first week, then add one each week.
By the time you have done this for a month or two you will have acquired some experience of what your body can tolerate. Don't overdo it.
Get stronger - by riding hills or by doing some weight-lifting and see how it feels when you ride.
Wash, rinse, repeat.
PoC
oh yeah, and have fun!
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
1769
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1406 days
brittda posted 1 year ago.
well and if your over all time is better--then what is the problem? This does not mean you are not improving.
Also, like POC said, a headwind could account for the time difference in the bike. My bike time at IMC was 24 min slower than last time, but my run was 40 minutes faster, so I was still better overall. Who is to say if my bike was faster, my run would be as well (I will never know) :)
If you want your bike better follow what the others have said and you can only improve!
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SanDiegoTri posted 1 year ago.
Thanks everyone, I found it a little disheartning to see the
times from the last race. I just thought I was better prepared. I
guess I have all winter to get better. I see more hills and some intervals in my future. I'm taking a little time off right now, need
to refocus a little bit. Again thanks everyone.
I finished my last race (sprint) of the season last Sunday and I have discovered that I need some major help. Here's my problem, my last race was a race I did last season also and when I got the results I was quite upset to discover that it took me roughly 3 minutes longer on the bike portion this year than last year. Swim and running were each better.
My biking needs help, So I quess the question HOW
do I get better and faster? I ride 2 to 3 times a week, sometimes I am stuck on my bike trainer and not able to ride outside, but when I ride I guess I am just not sure were my focus should be. Most of my rides are about 25 miles with some hills.
Its frustrating to come out of the water in pretty good positon and then see everyone pass me on the bike. Any help would be welcomed. Thanks