General Discussion Triathlon Talk » Run more = run faster, bike more = bike faster? Rss Feed  
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2009-02-23 9:49 AM

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Subject: Run more = run faster, bike more = bike faster?

As my first year as a triathlete closes I have asked a lot of questions read plenty etc. etc.  I learned really quick that if you want to run faster: increase your mileage and frequency. 

Yesterday, I had a du where my 2 mile average were 6:05 and 6:07.  This was huge for me since that has dropped dramatically from last year.  Thank you BT!!!

Anyhow I found myself 3rd in my AG not due to transition times or run splits but bike average.  (Since when is 21+ mph not good enough!

So here's the question does the same principle of frequency and distance apply to cycling speeds?  Will 3x/week and 80-100 miles be a good start up from the 40 or so I am at now?  

Thanks for the help!



2009-02-23 9:58 AM
in reply to: #1976959

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over a barrier
Subject: RE: Run more = run faster, bike more = bike faster?
Depends on your race season - long course vs short course.

Without knowing, I'd say ride your 40 milers much harder. Pick one day a week and make sure your tongue is in the spokes and you can't walk getting off the bike. You'll get faster

I rather see people ride harder than ride longer - noodling away for 5hrs is not time efficient imo. You can rack up more TSS by riding harder!

2009-02-23 10:22 AM
in reply to: #1976959

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Subject: RE: Run more = run faster, bike more = bike faster?

I think he's saying 40mpw, not a 40-mile ride.

IMHO, 40mpw is woefully inadequate for anyone tryiong to get faster at any distance, In the past, I've suggested ~100mpw as the minimum, and further break that down to three 17-mile rides during the week and a fifty-miler on the weekend. Do these at varying paces and over varying terrain if possible. Work your way up to that level gradually, stay there for a while, then include a tempo session in one of those weekday rides. Eventually as you progress you can add interval work.

And BTW, 21-mph is never "good enough" in races around here, at least not in the M50-54 AG.

2009-02-23 10:28 AM
in reply to: #1977066

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Subject: RE: Run more = run faster, bike more = bike faster?

21 is solid, but not "winning" in AG's in shorter races.  Even hilly courses around here you need to be in the 23+ range to be towards the front.

But 6:0X run pacing is fantastic!  Great job!

Yes, "riding lots" will result in better times..

2009-02-23 10:29 AM
in reply to: #1976959

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Extreme Veteran
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Subject: RE: Run more = run faster, bike more = bike faster?

Yes 40 mpw, and I know it's inadequate.  However, running has been my main focus area for the last 4 months. 

Thanks for the responses, keep them coming!

2009-02-23 10:29 AM
in reply to: #1976959

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Master
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Subject: RE: Run more = run faster, bike more = bike faster?
trey800hj - 2009-02-23 8:49 AM
Will 3x/week and 80-100 miles be a good start up from the 40 or so I am at now?  


IMO, if you want to be FOP (24-27mph ave in oly) on the bike you need to ride much more than 80-100 mpw. Mix it up. Ride comfortable mostly and have fun. Sometimes ride intervals and sometimes ride time trials. As your cycling fitness improves, your body will allow you to push harder more often since your recovery rate will improve. The time trials teach your mind to allow you to ride faster. Eg. when you can push 23-24 mph in a workout, 25-27 becomes mentally doable in a race. Higher mileage will improve your fitness and allow you to push at closer to your maximum during a race and still allow you to run close to your max as well.

ETA: Didn't want to imply you can just jump to 150 mpw. You have to increase your mileage slowly. In 2008, I averaged 111 mpw (5760 total) which put me in the 24 mph range in olys. In 2009, I'm aiming for 150 mpw (7800 total) to hopefully put me faster in races.

Edited by breckview 2009-02-23 10:50 AM


2009-02-23 10:47 AM
in reply to: #1976959

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Subject: RE: Run more = run faster, bike more = bike faster?

Definitely pick up the miles per week above 100.  I'd shoot for 200 if you have time.

Go find a group of roadies and start riding with them.  No it's not the same style of riding that you will do in a tri or du, but the effort you put out to hang with the pack will make you a faster rider and improve your handling skills (something all (tri|du)athletes need).   30 mph solo is much harder (mentally) then 30 mph chasing down a group of riders or trying to break free from the pack. 



Edited by vortmax 2009-02-23 10:49 AM
2009-02-23 10:53 AM
in reply to: #1976959

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Master
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Subject: RE: Run more = run faster, bike more = bike faster?
I think of 150 mpw as the magic number for cycling for me. 100-130 maintains my fitness pretty well. 140-200 and I start to see pretty good improvments.

I love sprint du's.. tons of fun with the mass start. Would be cool to see some sprint tris with a slightly longer swim 800-1000 with a mass start
2009-02-23 8:47 PM
in reply to: #1976959

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Fishers, IN
Subject: RE: Run more = run faster, bike more = bike faster?
I think the key is to ride fast frequently.  If you have a lot of time, then do the high volume but there aren't many of us that have that kind of time.  The 125-150 is doable and is enough, but you will need intensity.  The 80-100 might be enough if you are only Sprint and Oly distance.  Find a good group and hold on for dear life, that is probably the quickest way to get faster.  Ride with fast riders and you will get faster.
2009-02-23 9:04 PM
in reply to: #1978255

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Subject: RE: Run more = run faster, bike more = bike faster?
my experinces being newer to the sport.

in my first season i rode 60-90 miles per week, hard in some stuff, and ave 20-22.7 in races.

next season i did morel ike 100-130, ave 21-23 or so.

this past season i upped that to about 200 or so per week during better weeks, with mod amount of real hard stuff and a lot of tempo, started ave 24-26 in the in the courses without a million turns and top 2 off the bike in anything under half irons.

the distance/frequency did it for me more than intensity. now, if you can do both, then you will see the magic.

i am now comfortable riding harder much more often, i see tempo in almost all my rides, and TT pace at least twice a week when i am outside. i am already faster on the bike with minimal riding than i was at peak last year.

ride more, and ride hard, often, and you will get there.
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General Discussion Triathlon Talk » Run more = run faster, bike more = bike faster? Rss Feed