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getting faster on the bike by spring
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 2009-12-06 10:28 AM |
Master  2406   Bellevue, WA |  Subject: getting faster on the bike by springI've done a few IMs now, and my limiter for a faster time is the bike. My bike times are IMAZ 06 - 6:33 IMAZ 07 - 6:11 - best time on the bike, plus a 4:05 marathon = 11:53 finish IMAZ 08 - 6:33 - same training, but very hot and windy IMC 08 - 7:26 - the rollers to special needs tired me, Yellow Lake climb stuck the fork in me IMC 09 - 6:52 - some GI problems at mile 90, but otherwise good IMCOZ 09- 6:41 - not bad given I hadn't done enough bike training in since Canada My limiters on the bike have been ability to stay in aero position for a long, long time (AZ, COZ) and leg strength (all of them). If I push it harder to go faster, my legs will be jello by the end of the ride. I tried that at IMC08 and I died at Yellow Lake. My next IM is Lake Placid next summer, and I really would like to take a lot of time off. Since it's a hilly course, I think I need a lot more flat-out leg strength. Simple as that. And like everyone else I don't have a ton of time to burn on non-effective workouts. I think I can devote 5-8 hours a week to bike specific training. So... Hill repeats? Spin classes? Weight training? All of the above? Edited by brucemorgan 2009-12-06 10:30 AM |
 2009-12-06 11:41 AM in reply to: #2545022 |
| Subject: ... This user's post has been ignored. |
| 2009-12-06 6:18 PM in reply to: #2545067 |
| Master 2406 Bellevue, WA | Subject: RE: getting faster on the bike by spring Thanks for the input. I'll be looking into Jorge's winter program. Yes, I think moving up the age-group order is a good goal for LP, probably more realistic than a bike PR by an hour or some such. As for weights, I meant "strength training" of the squats and leg presses type stuff. I was under the impression that some programs do include that sort of thing. I've never done much of that. I find it boring. |
| 2009-12-06 8:07 PM in reply to: #2545022 |
Master 2621 Mechanicsburg, PA | Subject: RE: getting faster on the bike by spring brucemorgan - 2009-12-06 11:28 AM I've done a few IMs now, and my limiter for a faster time is the bike. My bike times are IMAZ 06 - 6:33 IMAZ 07 - 6:11 - best time on the bike, plus a 4:05 marathon = 11:53 finish IMAZ 08 - 6:33 - same training, but very hot and windy IMC 08 - 7:26 - the rollers to special needs tired me, Yellow Lake climb stuck the fork in me IMC 09 - 6:52 - some GI problems at mile 90, but otherwise good IMCOZ 09- 6:41 - not bad given I hadn't done enough bike training in since Canada My limiters on the bike have been ability to stay in aero position for a long, long time (AZ, COZ) and leg strength (all of them). If I push it harder to go faster, my legs will be jello by the end of the ride. I tried that at IMC08 and I died at Yellow Lake. My next IM is Lake Placid next summer, and I really would like to take a lot of time off. Since it's a hilly course, I think I need a lot more flat-out leg strength. Simple as that. And like everyone else I don't have a ton of time to burn on non-effective workouts. I think I can devote 5-8 hours a week to bike specific training. So... Hill repeats? Spin classes? Weight training? All of the above? WOW, you’ve done a lot of Ironman’s! I am the type of person that will train for the race per terrain. LP I did last year with a 5:36 bike. My long distance rides 90-125 had some 6000-9000 ft of climbing with big rollers, 5-10 shorter steep grades of 12-18% and 3-4 longer 3-4 mile climbs of 3-8% grades. My medium distance rides 50-90 mile 3000-6000 ft of climbing with a few rollers, 5-10 shorter steep grades of 12-18% and 1-2 longer 3-4 mile climbs of 3-8% grades miles also my intensity went up. By all means I am not saying you need to do the kind of climbing I did, but it’s what I did. I was well prepared for this course.
LP is 2 loops of 3300 ft per for a total of 6600ft roughly. There is a long decent 9 miles’ish after a few small climbs out of town. Then flats too rollers until Jay a few more climbs then Haselton Rd which is a decent and climb but is deceiving. The long climb is when heading South on Highway 86 out of Wilmington. What really makes this a challenging is proper pacing for the final climb back into town. Edited by tasr 2009-12-06 8:08 PM |
| 2009-12-07 9:53 AM in reply to: #2545022 |
Champion 9600 Fountain Hills, AZ | Subject: RE: getting faster on the bike by spring Besides getting in the mileage, you need to start riding harder in your long rides in training. Sufficient volume won't be enough, you need to ride your training rides like you want to ride in your race. |
| 2009-12-07 3:29 PM in reply to: #2545988 |
Master 1420 Reston, VA | Subject: RE: getting faster on the bike by spring bryancd - 2009-12-07 10:53 AM Besides getting in the mileage, you need to start riding harder in your long rides in training. Sufficient volume won't be enough, you need to ride your training rides like you want to ride in your race. ^^^ Great advice. This has made a huge difference for me. |
| 2009-12-23 8:39 AM in reply to: #2545067 |
| Master 2406 Bellevue, WA | Subject: RE: getting faster on the bike by spring PennState - 2009-12-06 9:41 AM 3. Weights??? Well I believe in core strength for triathlon, but lifting weights won't make you a better cyclist. Core strength will help you on a long ride... but it is more about specificity here... ie; bike more lift less  Hmm. I know phylosphy differs in this area (like so many others). I've been re-reading Going Long. Friel and Gordo say that "given their physiology, female and master's atheletes have much to gain from year-round strength training". Chapter 16 focuses on strength training, another section of the book discusses using it to gain "base strength" over the winter. I know I need the core strength improvements. I've always been fairly weak there. 20 sit-ups, for example, and I'm toast. I'm fairly wobbly hands-off on the bike. Another symptom of a weak core. |
| 2009-12-23 2:13 PM in reply to: #2574945 |
Elite 3498 Chicago | Subject: RE: getting faster on the bike by spring yes, our Institute is a huge believer in strength training and we are more in the friel/byrne camp. however, one of the main reasons I personally am a big believer in strength training is to combat the muscle atrophy that comes with age as well as injury prevention during activities non-tri related. If you throw your back out from lifting your kid because you have weak abs, this will affect your bike split because you won't be able to bike as much when you're recovering from that "avoidable" injury. this is just one example to illustrate my point on the importance of weight training for the triathlete. there is so much "functional strength" that is lost over the years of just running, swimming, and cycling that it can (as has) become problematic for athletes. I talk about off-season strength straining in an off-season training clinic I gave a month or so ago. You can check it out here: tinyurl.com/ye5dcbz brucemorgan - 2009-12-23 8:39 AM PennState - 2009-12-06 9:41 AM 3. Weights??? Well I believe in core strength for triathlon, but lifting weights won't make you a better cyclist. Core strength will help you on a long ride... but it is more about specificity here... ie; bike more lift less Hmm. I know phylosphy differs in this area (like so many others). I've been re-reading Going Long. Friel and Gordo say that "given their physiology, female and master's atheletes have much to gain from year-round strength training". Chapter 16 focuses on strength training, another section of the book discusses using it to gain "base strength" over the winter. I know I need the core strength improvements. I've always been fairly weak there. 20 sit-ups, for example, and I'm toast. I'm fairly wobbly hands-off on the bike. Another symptom of a weak core.Edited by Steve- 2009-12-23 2:32 PM |
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