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Slow cyclist with volume question...
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 2008-04-04 11:50 AM |
Expert  1244    New York |  Subject: Slow cyclist with volume question...For my HIM, my bike training doesn't go above a 3 hour workout at one time--and it's only one workout in the whole training program...There are a few 2.5'ers, but the furthest I get on those is in the 30s (hills, wind, the usual lame arse excuses). Is there a reason my schedule doesn't go higher than a 3 hour bike? That means I'd have to average around 19 mph or something to do the distance in that time...And I don't get near that. I PLAN to maintain at least a 16 mph pace on race day (course is flat), but that means it'll still take me 3.5 hours to complete the distance. I've already done the distance on the swim and the run many a time, so I know I can do those. And I know when I trained for a marathon, I never ran further than 20 miles, and still completed the distance on race day. Though that seemed to have more to do with injury prevention...is the same true for the bike? Should I try to do 56 miles before the race or just have faith that if I can do 3, I can do 3.5? It's a beginner HIM, but do they expect me to do 56 miles in 3 hours? Maybe I'm just really super slow...  |
| 2008-04-04 12:04 PM in reply to: #1315789 |
Expert 1169 Charlottesville, VA | Subject: RE: Slow cyclist with volume question... swishyskirt - 2008-04-04 12:50 PM Is there a reason my schedule doesn't go higher than a 3 hour bike? Is it an off-the-shelf plan? If it is, there's your answer. If it isn't, ask the person who drew up the plan for you... By the way -- that's some pretty solid running, based on your races! Based on your fitness I don't have any doubt your cycling will come along very quickly with more time in the saddle. Take it easy on the bike and crush those girls on the run! |
| 2008-04-04 12:05 PM in reply to: #1315789 |
Expert 1187 Ontario | Subject: RE: Slow cyclist with volume question... I asked the same question a while back in this post http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=102225&posts=17&highlight=long%20ride&highlightmode=1#M1191894 I am doing base now, to start a 20 week plan at the end of April for my Sept HIM. I'm doing 3 hour rides now and plan to work up to at least a couple 5 hour rides in training. I've combined and modified a couple different plans to accomodate my work schedule, other planned races, race goals and to include longer rides and runs (as I am slow both on the bike and running). I felt the BT free HIM plan would not be enough volume for me if I went by time only. I think most plans that are time based are assuming people train at least an average MOP pace and don't really work for slower people. |
| 2008-04-04 12:08 PM in reply to: #1315836 |
Sensei Sin City | Subject: RE: Slow cyclist with volume question... kenail - 2008-04-04 10:04 AM swishyskirt - 2008-04-04 12:50 PM Is there a reason my schedule doesn't go higher than a 3 hour bike? Is it an off-the-shelf plan? If it is, there's your answer. If it isn't, ask the person who drew up the plan for you... By the way -- that's some pretty solid running, based on your races! Based on your fitness I don't have any doubt your cycling will come along very quickly with more time in the saddle. Take it easy on the bike and crush those girls on the run!x2. I have an off-the-shelf plan for my HIM too. It may be a little more aggressive than yours as I have 4 bikes over 3 hours. However, I ran into the same problem. I was JUST able to eek out about 56 miles on the 3:30 ride. So I have only matched the race distance one time. It does concern me a little, so I feel your pain.... |
| 2008-04-04 12:31 PM in reply to: #1315789 |
Expert 1244 New York | Subject: RE: Slow cyclist with volume question... OK, this is reassuring. I'll try to push the 3 hour to a 3:30, but I'll also try not to stress too much about it, and fit in an extra brick or something in the program... Thanks! |
| 2008-04-04 12:33 PM in reply to: #1315789 |
| Subject: RE: Slow cyclist with volume question... Plus, unless you have a fit/injury problem on the bike, it's pretty hard to "overtrain" on the bike. Bike fitness is in general one place where (time and body permitting) more is more. You can always go 4 hours if you like For my first HIM, I my times were longer, I wanted 56 miles to feel like a "medium" distance ride. |
| 2008-04-04 12:58 PM in reply to: #1315789 |
Champion 19812   MA | Subject: RE: Slow cyclist with volume question... I like to ride.. For my HIM my longest rides were in the 70 mile range. I probably did 12-15 50+ rides. For confidence I'd suggest going into the 60's. Since swim/run your are good with getting off the bike feeling as good as possible will set you up to run well. To get that you need to ride the distance and know 56 is piece of cake. |
| 2008-04-04 1:09 PM in reply to: #1315789 |
Coach 10487 Boston, MA | Subject: RE: Slow cyclist with volume question... swishyskirt - 2008-04-04 11:50 AM It's a beginner HIM, but do they expect me to do 56 miles in 3 hours? Maybe I'm just really super slow... That is just a general plan which doesn't consider your specific needs. Since biking is not as stressful as running, you can actually plan to do the 56 miles and probably more than once.
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| 2008-04-04 1:19 PM in reply to: #1315789 |
Expert 1244 New York | Subject: RE: Slow cyclist with volume question... Ack! Conflicting advice. OK...I'll try to do a 60 mile ride sometime in the next two weeks, but then I taper and it's all on a wing and prayer after that. And, full disclosure, I technically don't have a "biking" injury...but I do have tendonitis in my left foot that I'm finally recovering from (lots of pool running). I got slight twinginess in the bottom of my foot SOMETIMES when I rode over an hour, but it hasn't bothered me on the last two long rides (emphasizing that it's NOT pain, it's just a weird sensation). However, this did mean I took two and a half weeks off from biking and running in my training and...that didn't help matters. Thanks for all the posts. Keep 'em coming if there are more opinions out there! (I know there are!)  |
| 2008-04-04 1:21 PM in reply to: #1316113 |
| Subject: RE: Slow cyclist with volume question... |
| 2008-04-04 2:10 PM in reply to: #1316113 |
Master 2202 St. Louis | Subject: RE: Slow cyclist with volume question... swishyskirt - 2008-04-04 1:19 PM However, this did mean I took two and a half weeks off from biking and running in my training and...that didn't help matters. And from the looks of your avatar.... we know what you have been doing instead of training Go for the long rides! I always train over-distance. Even for doing Olys, I will do 60-70mi rides. |
| 2008-04-04 2:17 PM in reply to: #1315789 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Slow cyclist with volume question... Don't feel locked down by an arbitrary training time in a generic plan. If you feel that 3 hours is not long enough for your piece of mind, go longer (in a stepped and progressive way of course - don't just decide to go out for a 100 mile ride if you've never done 50 for example)! There is no real reason not to "overtrain the distance" in a HIM for all the portions of the race. |
| 2008-04-04 3:13 PM in reply to: #1316287 |
Expert 1244 New York | Subject: RE: Slow cyclist with volume question... ranger5oh - 2008-04-04 3:10 PM swishyskirt - 2008-04-04 1:19 PM However, this did mean I took two and a half weeks off from biking and running in my training and...that didn't help matters. And from the looks of your avatar.... we know what you have been doing instead of training Go for the long rides! I always train over-distance. Even for doing Olys, I will do 60-70mi rides. Dude, I thought beer was a recovery drink! |
| 2008-04-12 10:00 AM in reply to: #1315789 |
Expert 1244 New York | Subject: RE: Slow cyclist with volume question... (Sorry to revive a dead-ish thread, but it's Saturday, I'm at work, and I'm too lazy to start a new one). Just writing to say thanks so much for the advice! After hearing everyone's well-informed opinions, I did a 60 mile bike this week--I feel so much more confident about the bike for my HIM now, I'm so happy I did it. I'm going to do another long ride this coming week, but at the very least, I feel good that I know how I'll feel after a 56 mile ride, and that it's not this big unknown on race day anymore. You guys are great virtual coaches, thanks so much for continually pointing me in the right direction. |
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